It’s great when all family members are ready to switch to proper nutrition, after only a couple of months it will be possible to enjoy the dramatic changes in appearance, health, attitude and increase the level of comfort of your own life with pleasure. Of course, the first time will be with a terrible force on the smoked food, harmful sweets and salinity, and sometimes not because you want, but simply because "the forbidden fruit is sweet."
What can you do, so arranged man. But even if you easily give up the forbidden pleasures, you will still have to work to ensure that an exemplary menu of healthy nutrition prepared in advance will delight you with such dishes that are easy and quick to prepare, but at the same time retain the benefits of all products and have excellent taste qualities.
Breakfast
For breakfast, nutritionists unanimously recommend eating cereals - they are nourishing, nutritious and rich in useful vitamins, minerals and trace elements. But agree - there is in the morning the same dish, even if cooked from different cereals, annoying.
Therefore, we will try to diversify our diet, making the usual porridge original and unusual, or completely replacing it with other dishes. For example:
Lunch
Traditionally dinner consists of the first, second dish and salad. With proper nutrition, it is preferable to cook the first dishes without frying, stew better dishes, steamed or baked (the grill is also welcome), and in salads mayonnaise dressings should be replaced with low-fat sour cream, and vinegar - with lemon juice. Given the basics of proper nutrition, the menu may include the following dishes for lunch.
First meal
What to cook at first, if the usual borscht and chicken noodles are already tired?
Second courses
Usually, those dishes that are served for the second, can also be used as a dinner, although in the evening they should also be supplemented with some kind of salad, greens, or simply sliced cucumbers, bell peppers.
Dinner
This amazingly simple dish turns out so tasty and beautiful, which is quite decent and festive table.
For 4 servings we need:- 500 grams of potatoes
- 400 gr. chicken fillet,
- 400 gr. champignons
- 4 medium sized tomatoes
- 300-400 gr. hard cheese
- Sour cream or lean mayonnaise.
- Spices, salt and pepper
- Greenery
- Fish stew with vegetables
For this easy-to-prepare dish, we need 500 grams of fish fillet, which is cut into cubes, 30 grams of carrots, cut into strips, 200 grams of onion, cut into half rings, and 2 tablespoons. tomato paste, 4 bay leaves and black pepper-peas.
First stew the onions and carrots in tomato oil along with the tomato paste. After 10 minutes, add the fish fillet, spices and 500 ml of hot water. Cover with lid and leave to stew for 40 minutes.
Baked chicken breast with vegetables and apples for a festive table
For 2 servings of the finished dish, take 250 grams of chicken breast, 200 grams of broccoli, 2 medium potatoes, 2 apples, egg white, green onions, vegetable oil, 2 tables. spoons of low-fat sour cream, and for an apple - honey, 2 tsp each. raisins and nuts.
Chicken breast dipped in protein and bake at 180 ° C for about 20 minutes. Potatoes also need to bake with vegetable oil and sour cream, and boil broccoli for a couple. In apples, core and fill with nuts, raisins and honey, then bake in the oven for 45 minutes. The dish is served on a large plate and sprinkled with spring onions.
For this Italian dish, take 2 eggplants, a tomato and a clove of garlic, a couple of tablespoons of olive oil and a mixture of Italian or any other herbs.
In a baking dish, oiled, lay out sliced eggplants 1 cm thick, then tomatoes (0.5 cm thick). sprinkle vegetables over the top, add chopped garlic and spices. After that, you need to bake the dish in the oven for 50-60 minutes, and before serving, sprinkle with cheese and grated greens. 
For two servings of this dietary and healthy dish, take 1 onion, 250 grams of broccoli, 250 grams of shrimp, 200 grams of spaghetti, 2 cloves of garlic and 2 tbsp. olive oil.
Broccoli divide into inflorescences and boil for 10 minutes, then grind into even smaller inflorescences. Peel the shrimp and bring to a boil, then set aside. In the heated olive oil, pass the chopped onion until golden brown, then add garlic, a couple of minutes - broccoli, and also a little broth, in which cabbage was cooked, so that the mixture resembled sauce.
Boil the spaghetti shortly before serving and when ready, immediately pour the broccoli sauce and place the shrimp in the center of the plate. 
Salads for lunch and dinner
Snacks and salads play a special role in proper nutrition, and making up a menu of proper nutrition for a month, you should try to include salads from a variety of seasonal vegetables, fruits and greens. By the way, fruit salads are great help out and as a supplement to dinner, and as a second dinner, when you want to eat, but do not want to eat at night.
If you didn’t know what to diversify and how to make a menu of proper nutrition, we hope that with our recipes the task is greatly simplified. Now you can prove to your family that proper diet can be incredibly tasty.
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For those who have decided to take the path of a healthy lifestyle: the rules of proper nutrition, useful tips and a list of the most important products for women. And if you do not know how to make a diet of proper nutrition, an exemplary menu for one day will help.
Every person since childhood is familiar with the proverb, which says that you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy. This proverb has been around for many decades, and it was not for nothing that people in antiquity spoke about it. They also wanted to live long and long to stay healthy.
If you decide to lose weight, it is impossible to refuse completely from food. The reaction of the body will be as follows: it will be stored in calories at every opportunity. You need to eat regularly, not excluding dinner. That's just to do it right.
During the day, if there is such an opportunity, you need to eat in small portions, but often. Last time it is desirable to eat 4 hours before bedtime, and the dishes should be light, dietary.
In no case can not completely abandon the evening meal to lose weight. Need to cook something light and healthythat would not hurt your figure. The dish should include ingredients that are quickly absorbed, in which there is a minimum amount of fats and carbohydrates. Meat products at this time of day should be abandoned.
But if you really want, then you need to buy for a light evening snack only lean poultry meat or lean beef. It is desirable to cook it for a couple, without fat and oil. The consumed portion of this dish should be minimal.
The evening meal has some rules:
The following products are suitable for preparing a nutritious diet dinner:
Products that are not worth the evening are:
How to make a menu
The most popular diet for weight loss is now considered man food without dinner. This means that after 18 hours, losing weight can take only liquid products. And throughout the day it is forbidden to eat fat and sweet. But nutritionists unanimously claim that such a diet only harms the body, moreover, it is ineffective. Here are some reasons nutritionists have noted:
The conclusion suggests itself: in the evening you need to reduce the portion and cook only low-calorie food.
Healthy dinner and proper nutrition
Choosing foods to cook a light dinner,. Or maybe you have a sedentary job? From this will depend on calorie dishes. The choice of foods will be influenced by the calorie content of the meal and the time when the person will go to bed.
For example, if your day is scheduled by the minute, but you have time for a hearty lunch, then there will be less questions:
- what time will your dinner be:
- what time do you go to bed after dinner?
Following the advice of nutritionists, compiled universal dinner options:
If a person at work is engaged in physical labor, then at dinner he can afford a protein variant. In this case, the protein obtained by the body will be spent on the structure of the muscles, and not processed into fats. If you cook boiled or steamed fish or poultry, then you can add a portion of cucumber.
Nutritionists suggest eating as a protein dinner a serving of egg chicken noodles. For its preparation will require:
- chicken meat 140−160 g .;
- chicken egg - 2 pcs .;
- salt and spices - to taste.
Chicken meat (better breast), you need to boil in lightly salted water. Beat eggs and fry pancakes from them. In the cooled broth put chopped chicken meat. Cut pancakes thinly and also place in a container with broth. Such a dish for dinner would be the perfect option.
If you spent the whole working day in the office and did not move much, besides you got used to going to bed early, then it would be useful for you light dinner without meat. What to eat for dinner? You can boil the fish or cook seafood. A portion of this delicacy in the evening should be no more than 50 grams. Addition to it will be vegetables, which will occupy the rest of the plate. You can cook an omelet.
What should be dinner after training
If your goal is to fight obesity, then the main requirement is the creation of a time gap between dinner and training. After class, it should take at least 1.5 hours so that the calories just received during the dinner would not go to fill up energy.
After a certain time, you can eat meat or fish dishes, seafood, curd dishes and scrambled eggs, but all this, of course, without fats. Products for a light dinner you need to choose low-calorie, up to 200 Kcal. You cannot go to bed immediately after eating.
Dietary Slimming Dinner Recipes
Chicken breast with vegetables:
Peel 100 g of meat from the skin and chop. Divide the cauliflower into florets, chop the zucchini and eggplant, grate the carrots. All cooked foods should be folded into a thick-walled container, a little salt, add half a glass of water and simmer until ready. It is not necessary to add any fats during cooking, then it will turn out to be dietary.
Fish baked with asparagus beans:
200 g of beans are boiled in lightly salted water; 100 g of fillet of salmon or other lean fish should be salted and sprinkled with lemon juice, then wrapped in foil. The resulting fish bags are baked in the oven for 15 minutes. The temperature should be around 200 °. Put on a dish baked fish and boiled asparagus beans - tasty and healthy.
Vitamin Omelet:
Boil carrots and Brussels sprouts. Fresh lettuce peppers and boiled vegetables finely chopped. Beat non-fat milk with eggs, pour the mixture of vegetables in the pan (without oil). Cook over low heat, cover the pan with a lid.
Squash in mushroom sauce:
Peel zucchini, cut into slices no thicker than 0.5 cm, put in a saucepan with water. Stew until soft. In the meantime, you can cook mushrooms. They need to cut into medium slices and bake in the microwave. Roasting time - 5 minutes, power - 600 watts. Dill cut, mix with pepper, salt and yogurt. Fill the mushrooms with this mixture. When the squash is ready, you need to drain excess liquid from them, add the resulting mushroom sauce and stew for 3-5 minutes.
Shrimp salad:
Shrimps are boiled in salted water, then they need to be cleaned. Cabbage finely chop, lightly salt and mash. Add cabbage to the shrimp, pepper and sprinkle with lemon juice. As a gas station, take natural yogurt, and you can do without it - it turns out incredibly tasty.
Warm salad in a slow cooker:
Put the chicken meat in a saucepan with water, add a little salt and boil it. Pull out, cool and cut into pieces. Peel, wash and chop the onion, pepper, cucumber and herbs. Put all products in the multicooker bowl and set the “Warm-up” mode. Warm vegetables with meat can only be filled. As a dressing, you can use lemon juice and butter. This salad will turn out not only tasty, but also useful.
Broccoli Meat:
To prepare such a dish, you need to buy a piece of lean beef meat, which is rubbed with salt and pepper. Marinated meat for half an hour, then wrapped in foil and baked in the oven for 40 minutes at a temperature of 180 °. In the process of roasting meat broccoli is boiled in lightly salted water. Then you need to get it and fry a little bit of oil. The finished meat is sliced, served on a plate along with broccoli.
What can you eat for dinner while losing weight? Vegetables are an excellent ingredient for meals that will be served for dinner. They are very easy to prepare, and most importantly - in these dishes there is no meat and animal fats. Such light dishes will not harm your figure, as they are quickly absorbed.
You can supplement the diet dinner vitamin saladwhich it is desirable not to fill with sour cream or mayonnaise. It is prepared simply and quickly, and most importantly - saturate your body until the night. The main products for this dish will be vegetables.
In order to prepare a light dinner, you can take a variety of products. It is only important to exclude fatty and harmful. Following the recommendations, you can not only have a delicious dinner, but also lose weight without harming your body.
Attention, only TODAY!
The most "problematic" meal for those who want to lose weight, or just trying to eat right, is dinner. As a rule, it is in the evening especially if you want something harmful and tasty, which is sure to have a bad effect on the figure, but it will bring great pleasure. Why it happens? Just by the end of the day a person gets tired and needs relaxation, and food for many is the best sedative. However, if you get too carried away, you can face a number of problems. At the very least, you will not be able to put on your favorite outfit, and if you don’t stop in time, there is a risk of serious health problems.
You should not bring your body to a state where you need the help of a doctor. If you correctly approach the planning of the diet, you can stay beautiful and not go to bed hungry. It’s never too late to think about your menu, both for women and men who want to be attractive and to visit doctors as rarely as possible.
To completely reject dinner is not the best solution, because then at night you will have a meal, and in the morning you will feel weak. Fortunately, there is a much more humane way out of the situation, namely, proper nutrition. Want to know what to eat in the evening to maintain perfect proportions? Our article will allow you to learn all about the principles of proper nutrition and to understand what foods can and should not be used for dinner.
Correct dinner time
The main difficulty associated with dining is the choice of the right time. The fact is that each person has his own daily schedule - someone is released by 5-6 hours, while others return home only after 8 pm. Accordingly, the timing is a matter of purely individual. The only requirement is that at least 4 hours should pass between eating and sleeping. According to nutritionists, during this time the food is completely digested and the body will be ready for proper rest. For example: those who go to bed to fall at 11 pm should have dinner no later than 7 pm, but “owls” who fall asleep after 2 nights can be eaten at 9-10 o'clock. However, note that in the afternoon the digestive system is slower, that is, it is better to refuse heavy food.
Late dinner has a bad effect not only on the figure, but also on the well-being - the products are not fully processed, and the stomach starts to hurt. If you want to sleep sweetly, watch when you eat - it is not so difficult. In addition, it is desirable to take food at about the same time - then the whole body will work "like a clock."
What to eat for dinner with proper nutrition
The peculiarity of the evening meal is that it should be aimed at replenishing amino acid reserves. They are required for muscle recovery, nail hair growth, and skin renewal. Experts recommend that you plan your diet so that you can eat foods that contain large amounts of protein. Moreover, the protein should be light, that is, quickly absorbed by the body. Allowed to eat:
- beans and lentils;
- mushrooms;
- white cheese (for example, Adyghe or mozzarella);
- fish and seafood;
- eggs, cottage cheese;
- chicken liver, etc.
Vegetables such as leeks, bell peppers, tomatoes, cucumbers and green lettuce will be the perfect complement to protein foods. Very useful are also different types of cabbage, in particular, broccoli and cauliflower - they promote rejuvenation and prevent the formation of fat cells. The important point is that some of the vegetables consumed must be fresh, and the other must be made in the oven or steamed. As for the quantity, it is necessary to adhere to the proportion of 1 to 2, that is, for one part of the protein food you need twice as many vegetables.
As you already understood, the basis of a wholesome dinner is protein. If protein food takes up most of your diet, and you love it, the protein diet is ideal for you, of course, if you have a need for a diet.
In order not to feel severe hunger after 1 - 2 hours after dinner, it is recommended to chew food slowly and carefully. In this case, cholecystokinin is released - a hormone responsible for the feeling of fullness. To enhance the digestion process (if there are no contraindications), it makes sense to include black pepper, cardamom, coriander and other spices in the diet.
Even refusing to eat before bedtime, there is a risk of gaining weight if you do not follow the measure in the amount of food. Do not be mistaken, believing that after two plates of fried potatoes 4 hours before bedtime, you will not recover. On the other hand, eating a teaspoon of rice or an apple is also not an option. A normal portion for dinner, according to nutrition experts, is 350 grams for men and 250 grams for women. These are about two full palms. And note that the last meal should contain 20% of the daily calorie intake, that is, a glass of kefir or a large piece of fresh cabbage will not work. It is necessary to give the body enough nutrients to recover. Those who are in the active stage of weight loss, it is necessary to select the menu at the rate of up to 350 kilocalories.
What not to eat in the evening
To ensure that everything eaten at dinner is not deposited at the waist, you need to minimize the amount of carbohydrates and fats consumed. First of all, you have to give up fried food - not only does it contain a huge amount of fat, it also overloads the liver, gall bladder and pancreas. Especially harmful is fried meat.
In addition, it is necessary to exclude from the evening ration:
- dried fruits;
- flour products;
- beets and carrots;
- sandwiches;
- rice and other cereals;
- sweets and flakes;
- semi-finished products (ravioli, dumplings, manti, etc.).
What to cook - dinner options
Forcing or consciously switching to a healthy diet, many people think that they are depriving themselves of the pleasure of delicious supper. But in fact, there are plenty of ways to make the meal useful and at the same time provide yourself with gastronomic pleasure. Here are some examples of what can be cooked in the evening without risking recovery:
- Baked in low-fat sour cream cod with orange and green pea salad, as well as mint tea (382 kcal).
- Chicken liver, stewed in a small amount of butter, whole-grain bun and a glass of cocoa (450 kcal).
- Beef patties (2 pcs.), Cabbage salad with yoghurt dressing and coffee with milk (420 kcal).
- Turkey fillet in apple sauce, 2 tbsp. spoons buckwheat without oil, as well as tea with lemon.
- Boiled potatoes (1 pc.), Pumpkin salad, eggs, squid and cucumber, tea (410 kcal).
- Beef stewed with vegetables in a pot, a slice of black bread and cocoa with milk (450 kcal).
How not to overeat in the evenings?
The problem of unhealthy diet in the second half of the day is largely connected with the psychological perception of the situation. It is difficult to take and immediately deny yourself the small "joys" like sandwiches, french fries and cakes. If there are still a few hours left before sleep, and hunger has awakened, then there is the option of healthy snacks. For example, you can drink a glass of yogurt, low-fat yogurt or kefir - then the stomach is full, and you can go to bed with a calm soul.
Separate attention deserves a craving for sweets - it occurs if a person does not have enough insulin. To avoid such "attacks" you should definitely have lunch, and not to consume digestible carbohydrates in the middle of the day. Instead of chocolate and fresh pastries, you should drink tea with honey, and you should drink it slowly, feeling the taste of each sip.
Is it possible to have dinner without harm to the figure? It turns out, yes! Today on the “Lose Weight Without Problems” portal you will learn how to eat in the evening to lose weight. Also in this article: the rules of drawing up the menu for a healthy dinner, the secrets of cooking healthy dishes and, of course, examples of PP dinners for weight loss, which fit for all occasions.
Have dinner or not
A lot of people watching their figure, believe that the rejection of dinner helps to lose weight. However, nutritionists are sounding the alarm: a complete refusal of food at this time can be harmful. It threatens irritability, insomnia and uncontrolled food intake in the morning.
The whole secret of losing weight lies in proper nutrition! And dinner at the PP - is required. It is only important that this meal is light, not overloading the stomach and not causing bloating.
Rules dinner with PP
Dinner PP will protect you from night, which often end up with a foray into the fridge and uncontrolled gluttony.
Adopt the rules below, which will help you avoid mistakes when preparing dinner with PP.
- The well-known opinion that after 18 o'clock dinner is forbidden - not correct! Calculate the time of the last meal of the day you need for yourself. Here you need to take into account the individual mode of the day. You can safely have dinner three hours before bedtime.
- When the PP dinner is the main time to stop and leave the table with a slight feeling of hunger. To avoid, take care of a full breakfast and lunch.
- Calculate the portion: it should weigh no more than 200 grams. An evening meal should include no more than 500 kcal.
- During cooking, it is allowed to boil, stew and steam cook foods.
- Prefer foods that are rich in fiber and protein. Cellulose - does not form fat deposits, protein - is a building material for bones and muscles.
- If you did not manage to restrain yourself and you ate, do not take in head to starve the next day. The ideal solution would be an additional training in the gym.
Forbidden products
Before you learn what you can eat for dinner with PP, consider the products, the use of which, because they have a negative effect on the figure.
- Confectionery;
- Pasta;
- Potatoes;
- White;
- Nuts;
- Dried fruits;
- Sweet curds and yogurts;
- Grapes, peaches, bananas, melon.
Gaseous processes cause legumes and cabbage, they also can not be used for dinner.
What products are allowed
When preparing dinner, give preference to healthy foods that will promote restful sleep, calming your nervous system.
What can you eat at PP? Ideal - boiled chicken with vegetables. It will be useful to dine unsweetened dairy products or seafood.
What to choose? Perfectly fit:
- Boiled lean meat: rabbit, turkey, chicken or beef;
- Eggs;
- Kefir, sour milk, yogurt, cottage cheese;
- Low-fat varieties of fish: cod, flounder, tuna, trout, pink salmon, perch;
- Shrimps, squids, mussels, scallops;
- Fresh vegetables and unsweetened fruit;
- Greenery;
- Berries;
- Kashi;
- Vegetable oils;
- Warm milk, if you drink it separately from other products.
If you have no contraindications, season your PP dinner with spices and spices. Cardamom, horseradish, garlic, mustard and improve digestion, beneficial effects on metabolic processes.
Of great importance is the method of cooking. It is best to stew or steam. Here, a great steamer in the kitchen you will be a double boiler or a slow cooker.
PP dinner: recipes for effective weight loss
We bring to your attention the best combination of products for the preparation of a healthy dinner.
Well combined:
- Seafood with vegetables;
- Rabbit meat with tomatoes;
- Buckwheat porridge with tomatoes;
- Pumpkin with carrots;
- Fish with fresh vegetables;
- with seafood;
- Zucchini, carrots, bell peppers and onions - you get a great stew;
A special place in the diet of people moving on to PP dinner is occupied by eggs, from which a wholesome and nourishing omelette is obtained, which in combination with other ingredients turns into a wholesome delicacy.
Omelette
The best find for people who follow the figure, is considered to be an omelet.
Any food should have two qualities: to be nourishing and healthy. A huge plus is that you can cook a dish quickly. Just an omelet and has the above qualities.
However, this dish has its own secrets .. The fact is that the protein of one egg contains only 18 kcal, whereas in the whole egg - 150 kcal.
How to cook protein PP omelet for dinner? Very simple! Take some squirrels and beat them well with milk. Salt the resulting mass and add a handful of well-chopped greens. Preheated pan should be greased with vegetable oil, best of all - olive oil. Omelette cooked on low heat for about 7 minutes, covered with a lid.
This recipe can be varied by adding olives, asparagus, tomatoes or spinach. To omelette did not turn out watery, before you add the above products, they need to slightly stew.
Cottage cheese
PP dinner from cottage cheese - a godsend for lovers of dairy products. As you know, the composition of cottage cheese includes casein, a protein that is responsible for muscle recovery. Your dinner can consist of one curd, or you can season it with natural yogurt without sweeteners.
For a change, add your favorite fruit to 150 g of cottage cheese, it can be a big pear or an apple.
You will also like cottage cheese and berry dessert. Mix 150 gr. curd with a spoon of honey, season the mixture with your favorite berries: strawberries, raspberries, blueberries or blackberries. You can replace the berries with apricots or kiwi.
If you prefer savory dishes, try cottage cheese with greens. Well suited: dill, spinach, basil.
Slimming Dinner: The Best Recipes
Do not dine with a traditional glass of kefir or an apple. Give preference to vegetable or protein foods.
We offer to your attention TOP 3 - PP dinners.
1st place: Fish with peppers
You will need: 1 kg of lean fish, 2 eggs, sweet pepper, dill, leek, juice of one lemon.
Sprinkle the salted fish fillet with lemon juice. Cut the pepper into half rings and chop the greens. Beat eggs with chopped onions. Grease a baking tray with butter and pour half of the beaten eggs on it, place the fish well sprinkled with dill on top. Put the pepper on the fish and pour all the remaining mixture.
Cover the prepared fish with foil and send to the oven to bake until tender. At a temperature of 220 degrees it will take about 20 minutes.
2 place: rabbit meat with celery and carrots
You will need: 500 grams of rabbit meat, carrots and celery - 1 each, onion, garlic, bay leaf, tomato. For tomato-sour cream sauce: 1 tablespoon of sour cream and tomato paste.
At the bottom of the pot, place the pre-cut rabbit meat sliced in garlic and smeared with tomato-sour cream sauce. Salt by adding peppercorns and bay leaf. Top with sliced rings: tomatoes, onions, celery and carrots. Bay 2/3 water, send in the oven for 45 minutes.
3rd place: Salad with chicken and quail eggs
You will need: 100 grams of boiled meat, 2 eggs, cucumber, lettuce leaves, a small sweet and sour apple, salt, olive oil.
Pre-cut into cubes and straws all the ingredients, mix them in a salad bowl, seasoned with oil and salt. Decorate the dish with lettuce leaves.
And the last tip: learn to eat slowly, chewing food thoroughly. Dine in silence, savoring every piece. Only in this way can you get enough of yourself, extracting maximum benefit from the cooked dish. Remember, the right dinner - the key to harmony and health!
Healthy food for weight loss. Recipes. Learning to eat right!
Obscured rule “eat right to lose weight” we meet daily in magazines, social networks and on forums, in TV shows. It would seem that such a simple postulate, but how can it be followed, if today there are more than a dozen theories of proper nutrition.
Some experts argue that meat is a real poison, others prescribe eating unprocessed foods exclusively, nutritionists advocate reducing fats, and models, on the contrary, demonize carbohydrates ...
Even with a great desire and complete readiness to switch to proper nutrition, it can be difficult to do just because of the abundance of conflicting information. Where is the truth?
Power systems, regardless of their origin and proven efficacy, vary in diet and a number of specific aspects. However, there are basic, undeniable principles that must be strictly followed during any of the diets - the commandments of healthy eating.
The energy consumed from food should be less than it is spent during the day.
It is impossible to lose weight even a pound without creating a small calorie deficit in the total daily energy exchange. The key concept here is “small deficit”. Creating a huge gap between consumption and energy consumption (as it happens in the course of “hungry” diets) leads to loss of muscle mass, instead of fat, and also significantly slows down the metabolism.
The right diet is a balanced diet.
Another indestructible rule, the interpretation of which is often distorted. What is the balance criterion? No, this is not the presence in the menu of all types of food, but the correct ratio - of proteins, carbohydrates and fats. Moreover, their different proportions can be called a balanced diet, it all depends on the goal.
So, for the average woman who wants to get rid of extra pounds, the following ratio will be optimal: 40% of proteins, 35% of carbohydrates and 25% of fats.
Proper nutrition is unthinkable without a full supply of all body systems with beneficial trace elements and vitamins.
With regular food, nutrient supply is difficult, at least due to the amount of food that needs to be eaten to meet all the needs of the body. Therefore, properly selected vitamin complex is one of the key factors for optimizing the diet.
Breakfast: really the main meal in a healthy diet.
The public is well known for the results of research by many experts in the field of nutrition and nutrition: slim people, as a rule, never miss the morning meal and vice versa - obese people often neglect the first meal.
The importance of breakfast is justified by the fact that everything that will be eaten will “go away” to support the activity of the body systems. This does not mean that a kilogram of honey cake can now be eaten at once without a twinge of conscience, this means that all the benefits of absorbed food will be absorbed by the body, and not processed into fat reserves.
Breakfast should be rich in all nutrients: complex carbohydrates will provide vigor and efficiency for the whole day, protein in combination with carbohydrates to ensure long-term saturation, and fats will perform their important function of maintaining all body systems in a tone.
- 150 gr. (in finished form) flax or oatmeal on water or milk, fat content 0.5% -2%;
- 100 gr. low-fat cottage cheese with natural yogurt and an additive to choose from: berries, citrus slices or seasonal fruits;
- freshly brewed coffee or leaf tea
- healthy burger: put a slice of low-fat cheese (15% -30%) and turkey fillet ham on a wholegrain loaf, put finely sliced seasonal vegetables and greens on top;
- 100 ml of natural yogurt without additives;
- 1 glass of sour drink - citrus juice or fruit drink.
- 150 gr. cereals from a mixture of cereals and flakes to choose from: corn flakes (not glazed), buckwheat, rice, barley, oatmeal, bran flakes, etc., with the addition of 1 tsp. quality honey and a small handful of dried fruit.
- l. high protein omelet from 3 proteins and 1 yolk, 1 tbsp. sour cream with fat content up to 15% and seasonal greens.
- 1 cup of natural low-fat cocoa or coffee with cinnamon.
Healthy food recipes for a hearty lunch.
At lunch, emphasis should be placed on protein intake, a fairly moderate amount of carbohydrates and a modest fat content.
- 200-300 gr. grilled or steamed fish;
- vegetable mix with dressing of favorite herbs and sesame oil;
- 100 gr. chickpea or red lentils.
- 300 gr. chicken fillet or wings, fried or grilled or steamed;
- ratatouille - 100 gr, if the dish is spicy, 200 gr. - if spice addition is moderate;
- 100 gr. barley porridge or couscous.
- 200 gr. veal cooked in any way, but without the use of marinades and sauces.
- 200 gr. salad consisting of greens, legumes and vegetables in the ratio of 20/40/40, respectively;
- 100 gr. homemade curd mass without added sugar.
Recipes correct dinners for weight loss.
The last meal should be light enough not to transform into new fat folds, and, at the same time, nourishing - so as not to suffer from insomnia from hunger. The optimal dinner time is 3.5-4 hours before bedtime.
- 200 gr. steamed chicken fillet;
- 150 gr. low-fat cottage cheese with sweetener or a glass of natural yogurt.
- 200 gr. white fish cooked without using a lot of spices;
- 200 gr. cocktail salad from all kinds of leafy salads, greens and vegetables green.
- 150 gr. Ricotta or Paneer cheese salad (low in carbohydrates and fats), greens and cherry tomatoes;
- 150 gr. turkey fillet, roasted in a non-stick pan without the use of fats.
Snacks in a healthy diet: for or against?
Snacks play a much more important role than they usually take. Fist-sized portions eaten at intervals between main meals not only help to pacify the appetite and control hunger, but also provide a constant high metabolic rate throughout the day.
The fact is that if the body regularly “throws up” food, the metabolic processes will work at the limit of their capabilities, in addition, the brain will receive signals that there is no need to stock up food in the form of fat deposits - the food stably arrives, the body is safe .
It goes without saying that snacking should be strictly controlled - it is due to them that it is easiest to significantly exceed the limits of the recommended daily caloric content.
Snack options (each portion in size should be no more than a fist):
- Protein bar
- Assorted dried fruits and nuts (without candied fruit)
- Grilled vegetables
- A glass of fresh juice (this is also food)
- 2-3 loaves of wholemeal rice or buckwheat flour
What is unthinkable without healthy food?
What is the main mistake? The fact is that about the notorious "at least two liters a day," fortunately, everyone already knows. However, many do not take into account that these 2 liters should fall only on clean water.
That is, soups, hot drinks and water from vegetables, of course, also provide the flow of fluid into the body. However, for the proper functioning of each body system requires a large amount of clean water, drunk separately from something.
It is not difficult to accustom yourself to drinking the norm: when you wake up, immediately pour the water into glasses, during the day your eyes will constantly “cling” to them and you will not forget to consume the right amount.
Do the same in the office: when you come to work, put glasses of water on the table. They will cause you visual discomfort, and you will surely drink all the water.
Is it possible to prevent the development of disease?
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How to replace meat from plant foods?
When pregnancy occurs after menstruation
Methods of treatment and manipulation in therapeutic and infectious hospitals