Food is essential to every people on earth, because "extraction" of all necessary health, development of the organization. Trends in the XXI century has led to the fact that the food became a cult: a large number of shops, cafes, restaurants, stables, a "sweet" attracts millions of people. However, almost all these points, the power to sell harmful products consumed, which leads to obesity, metabolic disorders, and other health problems.
How to eat, what to eat to lose weight? The answer is simple: you need to turn to the diet kitchen. Hundreds of people immediately say that this dish is unanimous, there is no taste, but this opinion is incorrect. Chefs from all over the world have developed millions of delicious diet recipes for weight loss, which satisfies the needs of both women and men and the children.
Many people perceive diet meals as part of treatment after the disease, but it's not. A healthy diet is a great way to clean up the body, remove the excess and improve your health.
Every day to stay fit a man to consume more than 70 different substances: proteins, fats, carbohydrates, micro-elements, mineral substances, vitamins.
Animal protein is no substitute vegetable-based. Materials meat, fish, allows the body to produce energy required for normal operation. The diet of children and adolescents should be animal protein.
Traditionally Russian dishes contain a large amount of meat, potatoes, bread, flour products, sweets. This dish is, as a rule, however, it hurts not only our bodies, but also the figure.
What to eat,
There are many theories about what to eat. They just assume that the diet of our ancestors. The opinions of people are divided into those who believe that the people ate only vegetarian food, and devotees of the meat food — meat-eaters. In any case, always believes he is right, these negotiations have been ongoing for decades.
Diet food a balanced, moderate complex food to maintain the health, beauty, the human body. Eating a diet program based on the following factors:
- the intensity of life;
- the place of residence.
Diet, designed for children, not suitable for an adult.
Preparation of diet for weight loss
Those principles, which are diet weight loss:
- The balance of calories. An important factor in the preparation program for weight loss, because in order to remove extra weight, you need to create the body the protein deficiency. Protein digestion in breaking down the amino acids, which the body processes into energy, in the absence of that element force the body to break down the fat tissues, the energy of them. Also, when the diet you should stick to the system how many calories consumed, so many burned. An active lifestyle allows you to control a permanent "destruction" of the fats in the diet contributes to effective weight loss.
- Different. You should always stick to a balanced diet. Man is omnivorous, a normal life you need a high quality diet. Don't get hung up on vegetarianism, meat or fruit.
- NOT overeating! The first thing your weight loss you need to train your body, you will consume little portions of food. According to the rules of the diet a dose should not exceed 200-350 g at the main meals, but the snacking – 50-150 g.
Stick to the basic principles of the diet, you will be able to create a comfortable eating schedule, which allows you to acquire a good shape, good health.
Developing a diet, be aware of the calories. Calories necessary for the human body. Help to the function, breathing, blood pumping through the vessels, operating organisations.
Determine the calorie content of the foods, you should know the following values:
- a gram of protein is 4 calories;
- a gram of fat is 9 calories;
- one gram of carbohydrate – 4 calories;
- a gram of alcohol provides 7 calories.
Despite the fact that alcoholic beverages contain calories, not nutrients.
Choose for themselves the diet menu, you must first determine the necessary that the body calories. To calculate them, just one kilogram of weight a calories / hour. It's a man's years old 20 to 40 years require 1200 to 1500 kcal / day. Of course, it's the rate of fat burning everything else, it depends on what amount of body movement, stress, and the activity of the life.
The desire to lose weight, some people torture themselves with hunger. You don't need to. Developing a menu for the week, the calories, eat right, without being harmful to the body, to perfect shape.
To achieve the desired rates of weight need to forget about the existence of certain "harmful forms" of products:
- bakery products;
- pork, goose, duck, fat, lamb;
- vegetable butter, margarine;
- fat milk and dairy products;
- store-bought fruit juice, lemonade, cocktails, cocoa;
- alcoholic beverages;
- nature conservation;
- semi-smoked, cooked sausages;
- dried fruits;
These products will not harm your body, but that in order to get the body they, too, will fail.
Vegetarianism – a diet in which a person partially or completely refuses to use animal products. Support or oppose a plant-based diet is a big number, but almost never come to a common consensus. Anyway, today, vegetarianism is becoming more increases the number of delicious, interesting recipes that only vegetarian ingredients. For example:
Sweet pumpkin puree. Calories 167 kcal / 100 g
Diet dessert based on three doses you will need: 250 g pumpkin, 50 g ground walnuts, 125 g of prunes, jam, sugar, cinnamon to taste.
Preparing the food is very simple. The pumpkin cut into cubes, bake in the oven at 180 degrees. After cooking the pumpkin crushed to a puree, then add the cinnamon and sugar. In a deep bowl, spread half of the pumpkin meat, the next layer is added to the jam. Further, the surface evenly with the remaining mashed potatoes. The food goes in the fridge for 10-12 hours. Before serving the dessert, sprinkle the nuts.
Onion soup. Calories 32 kcal / 100 g
Prepare three portions of low-calorie soup, the following ingredients are required: three medium onions, half a head of cabbage, a carrot, half a tomato, spices, herbs, to taste.
Prepare the soup first to chopped vegetables. The ingredients in the water and the fire. To make the soup more Golden, slightly fry the onions in olive oil. The onions are also sent to the vegetables. The soup needs to boil for ten minutes. Over time reduce the fire, the pot with a lid. Vegetables languish on low heat for another 30-40 minutes.
The rejection of animal products can lead to the missing vitamins and minerals in the body. So the diet should include the foods in large quantities in the iron, iodine, calcium, vitamins D and B12.
The diet recipes weight loss home
In any case, to eat to cook at home because eating places will not be able to control the added oil, spices in the food.
Nutritional advice to limit the use of salt, spices to foods as they irritate the stomach, hunger.
Meal of the diet menu we have to consider the following recommendations:
- Eat slowly, calmly. Chew thoroughly to ensure complete assimilation of all needed elements.
- The food should have an attractive appearance, pleasant taste.
- Diet continuously diluted, different vegetables and fruits.
- Dairy products are eaten separately, the main dishes.
- Cooking should be only one at a time.
- Three hours before bedtime do not eat anything.
- Fruits and vegetables eaten separately.
- In the table you have to stand a little hunger pangs.
Remember that the products used in preparation should be fresh, clean.
Basic products, diet
The cooking the weight loss, remember some products that will help against overweight:
- Hard-boiled egg. The usual chicken eggs, cooked and ate Breakfast, saturated the body with the necessary amount of protein for a productive day.
- The sour cabbage. Familiar to many from childhood, cabbage normalizes the intestinal flora, promotes proper digestion.
- Low-calorie yogurt. Dairy products will help you not only satisfy your hunger during snack to work, but it will be a great dressing for salads.
- Barley. These eyes contain a large amount of fiber, which is very necessary in weight loss. This improves the metabolism and creates a feeling of fullness.
- Legumes. A number of antioxidants, the beans, the body will stimulate new results.
- Linseed. Ground Flaxseed helps you to drop 2-3 pounds a week. Rich in fiber product is added in small portions to cereal or yogurt.
- Celery. Wonderful vegetables, which everyone has heard about the weight loss. Celery rejuvenates the body cells, helps to normalize digestion, contains many useful vitamins, minerals, and low in calories.
- Chicken. Most popular lean protein is the best product the diet.
- Avocado. Healthy fruit, and then fill in the body, fats, minerals, vitamins, but to abuse them is not worth it. Norma avocado a day — 1-2 slice.
- Spinach. One part of this green plant contains 5 different types of vitamins, fibre, magnesium, folic acid.
Insist on the principles of the diet, the calorie, then remove the extra kilograms within a month.
Recipes calories in home cooking
Of course, diet diet, cooking at home, but not every family member wants to diet. In this case, apply the various tweaks, because the usual meals in silence can substitute for the low calorie content. Sample recipes for homemade burger calories:
Chicken cutlets in a double boiler. The calories 145 kcal / 100 g
Prepare for seven persons you need the following ingredients: 1 kg minced meat, 2 pieces onion, 1 piece celery, 150 g cheese, 2 tbsp. sauce mayonnaise, 2 eggs, spices to taste, water, steamer, 150 ml.
The minced chicken, add grated on a fine grater onion, celery, cheese. The mix, eggs, spices. The finished mass is made small cakes, laid out in a steamer. The food is ready 25-30 minutes.
Recipes for every day
If you have decided to go on a diet diet the best to develop a full menu for the week. This approach helps save time searching for the right recipe, you will be able to buy in a store are needed to prepare food.
Diet count calories, it is difficult to follow, but it allows you to effectively lose weight. Sample diet for a week:
Monday 500 calories
- Breakfast: two chicken protein, half a grapefruit
- Lunch: 200 g of fresh vegetables
- The day: 150 grams of boiled chicken, 150 grams of vegetables
- Snack: 250 ml of fresh orange juice
- Evening: 200 g vegetable salad with chicken
Tuesday 800 calories
- Breakfast: 100 g low-calorie cottage cheese, green tea
- Lunch: local fruit
- The day: 250 g steamed vegetables chicken breast fillets
- Evening: a glass of low calorie milk drinks, 100 g of beef, a few sweet peppers
Environment 500 calories
- Breakfast: fruit salad, yogurt dressing, egg white omelet
- The day: 250-300 g of cooked chicken, red or brown rice
- Evening: a glass of low-calorie yogurt, 150 g beetroot salad, 100 g fish, a couple of
Thursday 1000 calories
- Morning: 120 g cottage cheese, tomatoes, tea without sugar
- Lunch: a glass of low-calorie dairy drink
- The day: 80 g of buckwheat, 60 g of boiled chicken, 100 g of fresh vegetables
- Evening: a slice of bread, cereals, 50 g chicken, stewed tomato, half a grapefruit, green tea
- Breakfast: 150 g rolled oats, 70g berries, coffee drink
- Lunch: 100 g of carrot salad
- The day: 80 g buckwheat, fish cakes, steamed (50g), 100 g vegetables, natural fruit juice
- Afternoon snack: fruit
- Evening: 150 g of boiled beef, 70 g of fresh vegetables
Saturday 1200 calories
- Breakfast: baked protein omelet, tea or coffee
- Lunch: 100 g salad, the cabbage
- The day: 200 ml vegetable soup, 100 g cooked chicken breast fillet, 70 g of fresh vegetables
- Afternoon snack: fruit, 50 g hard cheese
- Evening: 200 g fried fish, vegetables
Sunday 1000 calories
- Breakfast: boiled egg, 100 g of fresh vegetables
- Lunch: 100 g fruit salad
- The day: low-fat cream soup, a slice of toast bread, natural fruit juice
- Afternoon tea: three squares of dark chocolate, tea without sugar
- Evening: 150 g of boiled chicken, 100 g of steamed vegetables, tea
Remember that the normal digestion should be consumed at least two litres of pure water daily.