Proper nutrition for weight loss

Proper nutrition

"Beauty requires sacrifice"! This phrase recalls skin girl, woman, who decided one day to no avail to get into your favorite jeans after a fun day or weekend trying on things and the summer period. One of those "victims" are of a varied diet, which represent a strict diet, the essence of which is reducing the number of those who entered into the body products.

Of course, they give a fast result (but subject to strict adherence), but have side effects and one huge disadvantage – lose pounds back in increased volume almost immediately after the release of V. e diet. If you need to lose weight, want to return to its former harmony, the right food slimming will become the "lifeline." It will help to quickly reduce weight without a great deal of suffering and constant hunger.

Proper weight loss: why PP

What are the causes of the phenomenon of the appearance of extra pounds? Here are a few factors that prevent men and women to always be slim and beautiful and who will say that you need to urgently go to PP:

  • Regular use of products with "harmful" warehouses. Flavor enhancers, carcinogens, flavors, sweeteners is a real "snag" for our body, which makes a person s skin along z Adazi more and more "Goodies".
  • The lack of balance in the diet. Unbalanced nutrition, lack of knowledge of how many calories were ate azena for a certain period, leads and rapid weight gain. Often apply more than is spent (see, not all after meals go to the gym or Hiking).
  • Uneven crushing of the meals. According to the rules, emphasis should be placed on breakfasts, cook and eat a hearty hedgehog that will saturate the body with nutrients for many hours ahead. We are accustomed to lean heavily for dinner, delighting yourself and your household delicious, but extremely heavy, high-calorie food, which does not have time to shred away body fat.
  • Nerves and stress. We all know that tension always seized with something "tasty". For most women it becomes a real vicious circle. He felt that the whole was several pounds more, they feel uncomfortable, worried and even more lean on favorite foods, his eating disorder.

Habit is a powerful thing. Mala who is in "need" mode right after the diet, and sooner or later, with such work the dropped pounds come back with "reinforcements". Many people think, and why, and distances to eat according to the rules, if the goal is reached and again starts to lean over for dinner, have a bad hedgehog and drink liters of sparkling water.

PP is not a simple a healthy lifestyle and state of mind. You should learn at least the basics of proper nutrition, as the gray days will microsats in a bright and cheerful tone.

5 reasons to go on a healthy diet for weight loss

To focus on yourself, your body, it is important to have a strong motivation. A feel sorry for myself, but in vain. Enough to make some effort, then the incentive to reduce the volume escalated to taking care of your body and emotional state for many years. Weight loss is not the only reason for the switch to PP. We offer you five more reasons to think about your mode:

The choice in favour of healthy products
  • Life will be much happier. Proper nutrition is not only a slender silhouette, but the real happiness, a small victory over himself. When the body is deprived of hell, TRANS fats, palm oil and other harmful substances, its condition and your emotional background is greatly improved.
  • More efficient brain activity. Scientists have proved that the harmful substances contained in the "Goodies" markedly reduced brain activity with increasing age may lead to negative consequences. Replace fast food with nuts, vegetables, fruits and notice how much faster you began to think.
  • A lot of energy. Simple carbohydrates supply the body for a short time, and then want to eat more. Sufficient to replace their complex, which will give you energy for the whole day. For this you need to add in the daily menu, fish, cereals, meat, dairy products etc.
  • Good, quality sleep. Proper rest is the key to good health. Citing the the norm your diet, you will definitely notice how good and comfortable sleep at night. For more effective results experts recommend to go Yes, 12 hours of night.
  • Increased immunity. Strengthens the immune system not only exercise, but also well-structured nutrition program. You and you alone are the helper, the teacher of his body, filling it with vitamins, minerals, macro - and microelements, and eliminates unhealthy fats, palm oil, TRANS fats.

What foods are included in diet for weight loss

Before you deal with exemplary healthy menu, it is important to define what is included in the allowed, the correct list of products:

  • Meat. Refuse hell of pork, beef and other fatty "varieties". Say "Yes" veal, chicken, Turkey. Exclude from your diet sausages, wieners and all kinds of sausage.
  • Fish. No matter what, but diet losing weight the person she needs to be more meat products. Choose only low-fat varieties: Alaska Pollock, cod, perch, pike.
  • Diet proper nutrition
  • Vegetables. In this case, there are practically no restrictions. Osta greens, cabbage, broccoli, tomatoes, cucumbers, garlic, onion, bell pepper. Is to Give the hell only vegetables with a high content of starch is potato, corn, etc.
  • Fruit. It is a source of many different vitamins. Eat seasonal representatives, lean on apples, peaches, strawberries, apricots. It is not prohibited, and dried fruit. Sweet lovers will definitely be happy.
  • Eggs. This is a rather high-calorie product, but refuse it not worth it. The rate of consumption in week – three. For weight loss nutritionists recommend to give preference to the quail eggs.
  • Milk and milk products. This is the basis of the menu of a man who decided to get rid of Ada extra pounds. Lean on yogurt, cottage cheese and fermented baked milk. Much rarer, but are allowed to use the sour cream and cream (with a small percentage of fat).
  • Cereals and pasta. There is a stereotype that macaroni products, cereals – it is harmful. Take rice, buckwheat, pasta of durum and successfully lose weight. The standard portion on day – 200 grams.
  • Fats of animal origin. Many dieters completely refuse to hell of fat intake. But for the full, high-quality work of the body a minimum amount of 5 grams will be sufficient. The figure is not affected, but the overall health improves.

What to exclude from menu for weight loss

Proper nutrition for weight loss – a tricky thing that requires consideration of many nuances and may numerous prohibitions. The process to successfully start and went at a rapid pace, it is necessary first to eliminate from your daily diet some foods.

Strictly prohibited:

  • Sugar/salt.
  • Mayonnaise.
  • Fried.
  • Smoked meats and pickles.
  • Juices in packages.
  • Pastries made from wheat flour.
  • Cookies and candies.
The refusal of sweet and starchy foods

The list is not so great as might seem at first glance to be all of hell is quite real. Yes and no one stops once the weight is normalized periodically to please yourself with loved ones harm, because the metabolism starts to accelerate, and a short "rest" from PE will have no effect on the body.

Sample menu for weight loss

Do not confuse PP with diets and strict nutrition programs. With "hands on" a huge list of allowed foods, you can to create a varied and delicious menu for each day, week. To correctly identify and form a good daily diet, you do not need to have the skills and experience of dietitians. Simply follow the two factors, and the success will be guaranteed:

  • The total number of calories per day should not exceed 2000. During weight loss calorie can be reduced and 1600 or less.
  • Use for cooking dishes with a new healthy menu for the week, month, day only nutritious, wholesome foods.

We offer some exemplary options menu for the day and week tables to help produce their unique diet.

Recipes for weight loss

Trying to make a menu for weight loss, many people think that this would be very difficult. There is a misconception that healthy hedgehog dull, tasteless and monotonous. We will prove to you that this is not so. Besides a variety of cereal and casseroles, you can cook creative dishes with bold, memorable flavor that will produce a real furor among households.

For example, like a chicken breast, but do not know how tasty and juicy to cook it? Try to roast the white meat with the apples. For the preparation you will need:

  • Chicken fillet — 300 grams.
  • Milk 1% — 70 ml.
  • Apple – 1 piece.
  • Tomatoes – 1 piece.
  • Garlic – 1 clove.
  • Onions – 1⁄2 pieces.
  • Salt, pepper, spices – to taste.
Chicken breast with apples


  • Breast wash, dry and cut into small pieces. Apples cut the same slices as the meat. Half onion finely shinkuem.
  • Chopped onion and fillet sent to the pan and fry Yes Golden brown about 5-7 minutes.
  • Dada in the pan the apples and cook for another 2-3 minutes.
  • In a bowl grate the tomatoes, grind them to the same pressure garlic, salt, pepper and season. Pour the milk and mix thoroughly.
  • Put the meat V. e apples in a pre-prepared pan, top evenly pour the prepared mixture of milk and put into the oven for ten minutes.

Bon appetit.

Connoisseurs products "straight from the garden" really have to taste the following recipe with the intriguing title "vegetables Provencale". You will need the following ingredients:

  • Zucchini – 1 piece.
  • Eggplant – 1 piece.
  • Tomatoes – 4 pieces.
  • Any cheese for baking – 80 grams.
  • Garlic – 4 cloves.
  • Fresh Basil – 2 sprigs.
  • Oil, salt, spices – to taste.

Stages of preparation:

  • Prepare the vegetables, thoroughly wash, if necessary, clean the hell peel (if very dense). Pour vegetable mixture into a separate bowl, add salt and season lightly.
  • Cheese cut into small pieces.
  • In coated with oil baking pan put vegetable roundels, alternating between them with the addition of plates of garlic.
  • Prepare the sauce: Basil, spices, garlic and butter combine in a bowl. Infuse.
  • Pour the aromatic mixture of vegetables and put in oven to bake for Yes full readiness. After sprinkle cheese and bake for another 3 minutes.
  • Decorate the dish with greens and serve is.

Weight loss nutrition menu, with original, sweet recipes

Want to lose weight, but to give up sweet Ada is almost impossible? Not a problem! Diversify your PP menu of delicious desserts, for example, diet carrot cake, for which you will need:

    Carrot cake
  • Low fat yogurt – 150 grams.
  • Milk 1% — 4 tablespoons.
  • Eggs – 2 pieces.
  • Carrot – 100 grams.
  • Oat bran – 4 tablespoons.
  • Wheat bran – 2 tablespoons.
  • Baking powder – 10 grams.
  • Sweetener – to taste.
  • Cottage cheese – 300 grams.
  • Orange peel – to taste.


  • Combine in one bowl the dry ingredients, Dada natertoy grated carrots, yogurt, eggs. All are thoroughly mixed and smooth.
  • A baking dish well greased with butter, spread the batter and level.
  • Bake in the oven at 180 degrees for an average of 30 minutes (look at the readiness of the cake).
  • Prepare the cream: mix cottage cheese with sweetener, processed, blender, Dada the orange zest and carefully stir the mixture.
  • Ready cake divide into 3-4 thin layers, we coat each cream. Collect the cake completely.
  • Put into the fridge to steep for half an hour. Bon appetit.

Delicious to lose weight is not a myth. See it for yourself.