How to lose weight on nutrition principles and diet, allowed foods and recipes menu

The desire to lose weight makes to try a variety of diets that feature menus and effects on the body, but the basics of proper nutrition for weight loss according to nutritionists still be effective. They can be followed indefinitely. Proper nutrition is more of a lifestyle than a diet. It will help you not only to get rid of extra pounds, but to change your attitude to food. How to lose weight, principles, charts, sample menu and recipes you will find below.

pravilnoe eating for weight loss

What is the proper diet for weight loss

Food is a necessity, but today it turned into a cult, which many have problems with excess weight. Proper diet is not another diet, but a proper, balanced menu of healthy but tasty products. Such a diet provides the body with all the necessary health vitamins, helps replenish energy and to regulate all organ systems.

Dietary guidelines for weight loss

Any body, whether female or male, individual, but the dietary guidelines have a number of foundations, which are required to be adhered to. The list includes:

  1. Portions. Slimming need to reduce the amount of food eaten at a time. It should not exceed 200-250 g.
  2. Water. The liquid is also a part of the diet, it promotes weight loss by removing toxins. Optimal drinking regime for a day 2-2,5 liters.
  3. The last meal of the day. The last meal should be 3-4 hours before sleep, but it's a snack, not a full dinner.

How to start eating healthier to lose weight

Any changes often are difficult - to food, too. The main condition in the instructions how to upgrade to proper nutrition for weight loss, is gradual. Gradually introducing new menus and guidelines, you simply take the changes and not lose motivation. To facilitate even worth to start a diary where to write permitted and forbidden foods, meal plan and key recommendations.

Diet for weight loss

Products in the basics of good nutrition for weight loss are divided into several groups. The classification depends on their content and their effects on the body. In General, the fractional healthy diet for weight loss should include:

  1. Proteins. This is the basis of the diet. Because of their lack worsens the skin condition and metabolism slows down. A lot of protein in fish, meat, cheese, eggs. The norm is 1.5-2 g of protein per kilogram of its own weight.
  2. Fats. Their use should be reduced, but completely to exclude it is not necessary. Are based on 0.5 g per kilogram of body weight. Fats needs to be beneficial – omega 3, 6 and 9. They are found in fish, olive oil, seafood.
  3. Carbohydrates. The main enemy of weight loss fast carbs. They are the basis of sweets, pastries, white bread, potatoes, cakes, pastries. Slow, on the contrary, useful. It's rice, buckwheat, oatmeal and other cereals. Daily allowance is 3 grams per kilogram of weight for men and 2.5 g for women.
harmful products

What not

The first thing I advise you to give up the basics of proper nutrition for weight loss, it's chocolate and other sweets. Eating them 1 or 2 hours you want back there. Other prohibited products at PP:

  • alcohol;
  • fried in butter;
  • meats;
  • salt;
  • fatty meat;
  • mayonnaise;
  • ketchup and sauces;
  • dried fish;
  • crackers;
  • chips;
  • sausage, sausage, ham;
  • bouillon cubes;
  • dairy products with sugar – yogurt, a sweet curd;
  • soda, sugary drinks;
  • sugar;
  • pasta;
  • canned;
  • semi-finished products;
  • juices in cartons;
  • coffee.

Permitted foods

Be sure to include in the basis of the diet should vegetables and fruits. The latter will help you replace the usual sweets. It is better to exclude from the diet of bananas and grapes – they're too high in calories. Apples, citrus, pears, on the contrary, have a low energy value, and perfectly satisfy hunger. Besides fruits and vegetables there are other foods allowed with proper nutrition:

  • low-fat cheese;
  • eggs, preferably a protein;
  • pasta of durum wheat;
  • buckwheat;
  • Fig;
  • oatmeal;
  • wholemeal bread;
  • berries, fresh or frozen;
  • lean meat and fish;
  • milk and dairy products with low-fat-based – kefir, yogurt, cheese;
  • oils – butter, olive, canola;
  • med.
scheme of proper nutrition

Scheme of proper nutrition for weight loss

A delicious Breakfast is the main principle. Abandoning him, you are setting yourself up for overeating in the evening. Meal plan for weight loss eliminates and hunger, so the day meals should be 4 to 6. To be fed, you need to eat often, but gradually. The best option – after 3-4 hours. The nutrition program for the meals have the following calories:

  • Breakfast – 30%;
  • lunch – 30%;
  • dinner – 20%;
  • snacking between meals is 25%.

Recipes for weight loss

In addition to the use of approved products it is important to observe and principles of their treatment at home. All the recipes with proper nutrition for weight loss use three options for how to cook – boiling, braising, roasting or steamed. So the food retains much of the contained nutrients. In addition, oil does not form harmful food carcinogens. If you use it, the better olive oil.

What to eat for Breakfast

  • Cooking time: 50 minutes.
  • Number of servings: 5 persons.
  • Calorie serving: 168 kcal.
  • Purpose: for tea / dessert / Breakfast .
  • Cuisine: Russian.
  • Level of preparation: easy.

According to the basics of good nutrition for weight loss in the morning you can allow yourself something more sweet, for the day calories eaten you will have time to spend. Besides, even desserts at a proper diet are helpful if they are prepared in a special way. For example, cheese casserole. This recipe healthy Breakfast is very simple and inexpensive, but the dish turns out tasty and nutritious.

Ingredients:

  • cottage cheese – 250 g;
  • semolina – 2 tbsp;
  • sweetener – 1 tbsp;
  • milk – 100 ml;
  • egg – 2 PCs.;
  • salt – 0.5 tsp.

Method of preparation:

  1. Semolina pour the milk, leave for 15 minutes.
  2. Eggs add salt, add the sweetener and whisk.
  3. To combine the egg mixture with the milk, add mashed cottage cheese.
  4. To shift the resulting mass into a greased form, send for 35 minutes in the oven, heated to 180 degrees.
  5. Cooking time: 30 minutes.
  6. Servings: 4 persons.
  7. Calorie serving: 117 kcal.
  8. Purpose: for tea / dessert / Breakfast.
  9. Cuisine: Russian.
  10. Level of preparation: easy.

One of the best desserts in nutrition is considered a baked Apple. If you are bored to eat this fruit in its pure form, then be sure to learn how to cook it in the oven. Baked Apple softer. To impart a sweet taste it is supplemented by vanilla, powdered sugar, cinnamon or honey. In small amounts they will not affect the caloric basis of the dessert.

proper nutrition

Ingredients:

  • Apple – 4 PCs.;
  • cinnamon – to taste;
  • honey – 4 tsp

Method of preparation:

  1. Apples good wash, cut each core so that the bottom of the fruit remained intact.
  2. In each fruit to put on the spoon of honey, then sprinkle the top with cinnamon.
  3. Send for 20 minutes in the oven. The optimal temperature is 180 degrees.

What for lunch

  • Cooking time: 45 minutes.
  • Number of servings: 5 persons.
  • The calorie content of dishes: 30 calories.
  • Purpose: for lunch / dinner diet.
  • Cuisine: Russian.
  • Level of preparation: easy.

Recipes for lunch more satisfying. The best option is the soup, for example, special Bonn to burn fat. Instructions on how to cook it only includes vegetables. If you want a more hearty dish, just use water instead of not very fatty meat broth. Fat burning properties of the soup due to its ingredients that have negative calorie content.

Ingredients:

  • cabbage – 1 forks;
  • onions – 6 PCs.;
  • water – 2.5 l;
  • pepper Bulgarian – 3 pieces;
  • celery – 1 PC.;
  • tomato – 4 PCs.

Method of preparation:

  1. All the vegetables a good wash and shred the easy way.
  2. The water in the pot put on the fire.
  3. After boiling, put the cabbage, onion and boil 10 minutes, then enter the rest of the vegetables.
  4. Simmer the dish until soft ingredients.
  • Cooking time: 2 hours.
  • Servings: 6 persons.
  • Calorie meals: 107 kcal.
  • Purpose: for lunch / dinner diet.
  • Cuisine: Russian.
  • Level of preparation: easy.

Another option for dinner is meat with any side dish. Very tasty beef with broccoli. Meat is better to take in the form of a fillet or minced meat – they're easier and faster to cook. In addition to broccoli, you will need carrots, onion and pepper. Turns out not just meat with vegetables and very tasty goulash with gravy, so this dish can be served with any grains.

diet soup

Ingredients:

  • onions – 2 PCs.;
  • carrots – 2 PCs.;
  • flour – 50 g;
  • ground black pepper, salt – to taste;
  • olive oil – 3 tbsp;
  • beef – 500 g;
  • broccoli – 300 g;
  • sweet pepper – 2 PCs.

Method of preparation:

  1. Beef washed, cut small slices, to send to the frying pan with oil, fry a couple of minutes.
  2. At this time, peel the onion and the carrots, finely chop them, add to meat and cook until the vegetables are soft.
  3. Sprinkle with flour, pour water to cover the ingredients.
  4. Simmer on low heat for about 1.5 hours.
  5. 15 minutes before the end add the chopped broccoli and peppers.

What to eat for dinner

  • Cooking time: 15 minutes.
  • Number of servings: 1 person.
  • Calorie meals: 143 kcal.
  • Purpose: for dinner / dietary dinner.
  • Cuisine: Russian.
  • Level of preparation: easy.

Perfect diet dinner for weight loss is a salad. Variants of this dish very much, so you can also use a new recipe. Very simple and quickly prepared the mushroom salad. In addition they only need a little lemon juice and vegetable oil for refueling. You can use any mushrooms. Often come from fresh mushrooms.

Ingredients:

  • black pepper – to taste;
  • fresh mushrooms – 143 g;
  • vegetable oil – 10 g;
  • lemon juice – to taste.

Method of preparation:

  1. Wash the mushrooms, clean and boil in slightly salted water for 5-7 minutes.
  2. Then let them cool and finely chop.
  3. Season with pepper, sprinkle with oil and lemon juice, mix well.

The following salad recipe is unusual in that it is based on are vegetables with a negative calorie content. This means that the body for their digestion spends more energy than it receives. The result is a calorie deficit and is losing weight. The budget and easy salad for a long time satisfies hunger. It consists of fresh and juicy vegetables.

Ingredients:

diet meals
  • parsley – to taste;
  • cabbage – 500 g;
  • celery – 4 stalk;
  • onions – 2 heads;
  • olive oil – a little for filling;
  • lemon juice – to taste;
  • cucumber – 3 PCs.

Method of preparation:

  1. Vegetables rinse, then arbitrarily chop and mix.
  2. Fill with oil and lemon juice, add herbs, mix well.
23.01.2019