proper nutrition for losing weight Surely every girl at least once in a lifetimelimited her diet to lose a couple of extra pounds and get rid of the fat on the hips and waist. But to withstand a tough diet and not break off from it - this is a real feat, which can only a few. But in fact, everything is quite simple. It is not necessary to sit hungry and be tormented by the desire to eat something tasty if you use the right diet for weight loss, the menu of which is very varied and satisfying. But first things first.

The reasons for the appearance of excess weight

To understand the essence of the recommendations for weight loss,it is just necessary to realize the true causes of weight gain, because the kilograms did not fall on you from the sky in one day. All this "wealth" you have for months, and maybe years, saved because of malnutrition. Dietetics has long proved that to get rid of excess weight, it is enough to listen carefully to your body, but only few understand it. But we often eat when the body is already full, eat fatty, sweet, and even before bed. How here not to recover? But it's time to take yourself in hand and get rid of bad habits:

  • Abundant consumption of sweet, fatty and high-calorie food;
  • Drinking more than 2 cups of coffee a day;
  • Meals on the go, regular snacks with high-calorie food, fast food;
  • Regular consumption of alcohol;
  • Insufficient amount of pure water (less than 1.5 liters per day);
  • The habit of swallowing food in large pieces;
  • One or two meals a day;
  • Lack of breakfast;
  • Evening "feasts of the belly";
  • Eating in front of a TV or a book;
  • Absence of liquid food in the diet (soups), etc.

This list can be continued for a very long time, butfrom this you are unlikely to achieve weight loss. You just need a literate diet to get results. So let's pull ourselves together and change our life for the better and look for recipes for the right and healthy dishes. And also remember the simple rules and tips that you will find in this article. proper nutrition for slimming menu

Competent diet with proper nutrition

Many, when they hear the word diet, think that this isnecessarily restriction, prohibition and deprivation. But in fact, a diet is a way of life. And so the diet should be such that you do not feel deprived. With proper nutrition it is important not to exclude products from your menu, but to balance it as much as possible. And often it is necessary to introduce new, unusual for a diet elements and to search for useful recipes in order to achieve really good results. But a small list of "right" products, through which the right food from torture turns into a comfortable meal:

  • Yoghurts without sugar and flavors, low in fat;
  • Fruits, especially useful grapes, kiwi, pears, bananas and apples;
  • Greenery;
  • Vegetables, especially carrots, radishes, beets, tomatoes and cucumbers
  • Sunflower seeds and pumpkin without salt;
  • Walnut, almonds, hazelnuts and raw peanuts;
  • Dried fruits: dates, dried apricots, apricots, figs;
  • Cereal breads, bread with bran;
  • Cottage cheese with a low percentage of fat;
  • Green tea without sugar;
  • Soy products;
  • Olive oil.

With this small list of products, youyou can easily pick up delicious recipes and satisfy the feeling of hunger, not touching the calories. Agree, there are a lot of dishes, you just have to look. A diet, which can quickly lose weight and do not have to starve - it's the dream of any woman who has faced the problem of excess weight!

The main rules of proper nutrition

And so we came to, perhaps, the most important part -rules of proper nutrition. There are a lot of them, but there are 6 most basic, and with the help of these recommendations you can really lose weight and forget the word "diet" forever as a terrible dream. And to observe these rules is not at all difficult, the main thing is to understand and systematize them.

  • Reusable food

Of course, everyone has their own level of employment and rhythmlife, but if you want the weight to go away and never come back, learn to eat at least 3 times a day. And the first meal is desirable to do within an hour after awakening. Yes, breakfast is a prerequisite. It is he who charges you with energy for the whole day and helps maintain a normal blood sugar level. Also it is not necessary to be afraid, that the dense breakfast will turn to zhirok on a waist. Quite the contrary, the food you eat in the morning will completely "burn out" and take with you some of the reserves that overshadow your life. Lunch and dinner are also important for losing weight. Modern dietology recommends eating 5 or even 6 times a day if possible. But the minimum bar is three meals a day. It is necessary that your body knows that it does not starve, and there is no reason to stock up on a rainy day, because it will take several hours and the body will receive a new food for energy.

  • Take time to eat

Remember how often you snack on the go? When was the last time the table was set for lunch or dinner? Not festive, but just like that? Most of us are accustomed to eating in a cafe at work or school, on the way home in the car, in snack bars and fast food outlets. Even when you are at home, you probably do not spend enough time eating. Someone prefers to watch a favorite movie at dinner, someone communicates in social networks or reads. And all this is a big mistake that leads to weight gain. The fact is that when the body is saturated, the stomach sends a signal to the brain, as if telling him "I'm full". But if you are engaged in extraneous affairs, then this signal simply can not be heard and you continue to eat. As a result, there is a feeling of heaviness, drowsiness and at times even nausea from overeating. To avoid this, take time to eat. Cover a beautiful table, turn off the TV, set aside a book or magazine and just enjoy the food. You will be surprised how little food you need to get full and enjoy.

  • We are not seagulls

When you eat, how many times do you chew food? There is one simple law that says: "Drink solid food, liquid - chew." This means that you must thoroughly chew any food to a liquid state, so that it mixes with saliva. This is necessary to ensure that the food is better digested and digested, and you have time to enjoy its taste. Try to do at least 40 chewing movements, do not swallow huge pieces, as do seagulls.

  • Eat more fresh fruits and vegetables

This is a simple rule by which youcan not only get more useful elements from food, but also reduce the amount of calories consumed. After all, any diet is aimed at this. In addition, fruits and vegetables contain a large amount of fiber, which contributes to the good work of the gastrointestinal tract. Sweet fruit is quite capable of replacing desserts, and vegetable salads are suitable for snacking or full meal.

  • Food and emotions

Every time you are drawn to the refrigerator,stop and analyze your condition. Modern dietology has proved that people are drawn to food when they can not survive any emotion. It can be joy, fatigue, sadness, resentment, anger, etc. Try to understand if you really are hungry, or is it the desire to chew something imposed by the mood? Especially often "zhor" comes in the evening. Like recently dined, go to bed soon, but the hand continually reaches for a cup of candy or a box of cookies? You need to stop yourself to understand the cause of this bad habit. When you learn to control your emotions and experience them, no diet will not be scary to you.

  • Water regime

You know that a person consists of water on amore than 80%. And it is water that plays an important role in removing toxins and wastes. And this means that we need to maintain the water balance and use the optimum amount of liquid. Dietology believes that for normal operation of the body you need to drink 1.5-2 liters of clean water a day. Otherwise, the mechanism of accumulation of fluid in the body in the form of edema will turn on. It is enough to observe these simple 6 rules to bring your diet in order and lose excess weight. Such a rational diet is able to work wonders, and if you connect to it also active sports, then in a couple of months you just do not know yourself. With the help of proper nutrition, you can not only lose weight, but also improve your health and increase energy levels. Nutrition and Nutrition

Proper nutrition. Menu

At first it is rather difficult to find a menu forproper nutrition. But it is very important that the diet is balanced, and the meals are high-grade. In time, you will learn how to choose recipes for dishes that are suitable for each meal. In the meantime, to make the diet a pleasure, use a small cheat sheet Breakfast

  • 150 g of oatmeal porridge with pieces of fruit, 1 egg, 250 g of kefir;
  • 1 egg, 1 bread sandwich with ham, a cup of coffee;
  • 100 g of boiled beef, 20 g of canned peas, 200 g of kefir;
  • 150 g of fruit salad, 250 g of kefir, 1 egg;
  • 2 soft-boiled eggs, steamed fish with herbs, green tea;
  • 150 grams of fish cutlets, 1 egg, coffee with cream;
  • Salad from fresh cabbage, 1 small boiled potatoes, 100 g of meat or fish for a couple.
  • Lunch

  • 100 g boiled chicken breast, 20 grams of canned peas, 1 apple, unsweetened tea;
  • 100 g of boiled beef, 1 apple, green tea;
  • 1 apple or orange, carrot and cabbage salad, unsweetened tea;
  • 100 grams of fish, 30 g of peas or corn, green tea;
  • 250 g of low-fat kefir and 1 apple or banana;
  • 1 tbsp. milk;
  • 250 g of yogurt.
  • Dinner

  • Soup from vegetables, 150 g of boiled chicken breast, 50 g of cucumber or tomato, compote of dried fruits;
  • 200 g low-fat borsch, 100 grams of chopped meat, 1 boiled potato, compote;
  • Shchi on vegetable broth, 100 g of fried fish, 100 g of potatoes, salad from fresh cabbage, tea with sugar;
  • Potato soup, 100 g of boiled beef, 50 g of fresh tomatoes, compote or tea;
  • Vegetable soup, meat stew with vegetables, unsweetened compote;
  • 200 grams of oily fish, 1 potato, cabbage salad, tea with sugar;
  • Potato soup, 100 grams of chicken breast steamed or boiled, sweet compote.
  • Afternoon snack

  • 1-2 apples;
  • 1 orange;
  • 2 kiwi fruit;
  • 2 bananas;
  • 200 g of berries;
  • 1 grapefruit;
  • 1 mango or 1 apple.
  • Dinner

  • 50 grams of boiled fish, 1 boiled potatoes, 5 g of oil, 100 grams of vegetable salad, tea;
  • 70g of boiled chicken, 20 g of green peas, greens, tea without sugar;
  • 100 g of boiled beef, tea with milk without sugar;
  • 200 grams of fish per pair, 1 potato, cabbage and carrot salad;
  • 1 soft-boiled egg, sweet tea;
  • 50 g of boiled beef, 1 egg, tea with milk without sugar;
  • 100 g of chicken breasts, 20 g of peas or corn, 1 soft-boiled egg
  • In the afternoon snack you can drink only ordinary water ora decoction of rose hips without the addition of sugar in any amount. Before going to bed, if there is a feeling of hunger, you can drink a glass of milk or low-fat kefir. We also allow drinking yoghurt without additives. In the rest of the time it is recommended to drink ordinary clean water or mineral water without gas. You can use any combination of the proposed options, thereby diversifying your menu. For example, today you have breakfast №1 in your diet, lunch №5, lunch № 2, lunch №6 and dinner №4. Or maybe you will do without a second breakfast and a mid-morning snack or add your own recipes. The main thing is that there is no feeling of hunger. After all, this is not a hunger diet, but the right food, which must become a habit! We advise you to read: