The menu in the proper nutrition every day diet with recipes

Among professional nutritionists, more and more enemies in the nutrition. According to experts, the body's desired state, it is not necessary to torture the body, nutrition, or exhausting mono-dietas. You need to not affect the phenomenon of the problem, its cause. And the reason 90% of the time an unhealthy lifestyle, your diet!

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In an attempt to lose weight, without professional support, many people, especially women, to search for the chronic diseases of the internal organs. Agree that the price is too high, it's not worth the slender figure. This does not mean that a good number, you don't have the same upside, but it is in everyone's rational, calculated approach!

The principles of healthy eating

Following principles of a healthy lifestyle, a healthy diet, you will be able not only to achieve the desired result, but the most important thing is to keep the health. Of course, the result will not be fast, but as they say, patience, with a little effort!

Don't rely on the accumulation of several months, or even years, the surplus will be for a few days. Be aware that if someone promises you immediate results or simply cheating you, or put Your health in serious danger. To be or not — decide for yourself! Do not expose the body to severe stress, and gradually change the diet, lifestyle! Just following the principles of proper nutrition, you will be able to safely normalize your metabolic processes and easy to to lead the figure to the desired shape.

Let's look at the basic principles of proper diet:

  • Relative force. I don't have much to eat, in one sitting, you'd better eat less but more often.
  • Mandatory Breakfast. Forget the coffee on an empty stomach. The Breakfast is one of the most important meal of all day.
  • Dinner give to the enemy. A direct, don't have to. This is a light dinner 3 hours before bedtime is ideal.
  • The water, everything. 1.5 — 2 litres of water — enough to drink for a healthy man per day.
  • Sweet just dessert. The sweet snack is the most useless and even harmful food. Minimize the consumption of sugar, fast carbs.
  • Remove from the diet of fried fatty foods, minimize alcohol and salt.
  • More fiber. This includes vegetables, fruits.
  • I don't drink during meals. Used to wash down the food, the tea? It's time to get rid of this habit! Drinking is allowed only after 15 to 20 minutes after a meal.
  • Chewing food thoroughly. Do not swallow the pieces of food, not only complicate the digestive process but can lead to overtreatment. The feeling of satiety comes after a period of time after eating, never in a hurry during the meal.

At first glance, it seems that you need a lot of limitations, so you need to follow a lot of rules. Habit will do the trick! Remember that the important thing is to start. It is not necessary to observe, that at the same time, if you find this difficult. Moving the battery element, turning the category of "rules" in the category "custom".

These principles follow a healthy diet normalizes the digestion, metabolic processes, leads to the pharmacy and fill out the forces. In addition, the proper nutrition is the most important guarantee of the weight loss is not harmful to the health.

What kind of food you can eat?

  • Milk, dairy products: cheese, kefir, yogurt, low-fat cheese;
  • Boiled eggs, lean fish, lean meat, poultry;
  • Cereals: buckwheat, oatmeal, rice;
  • Bread, black bread;
  • Legumes: lentils, peas, beans;
  • Any fruit, vegetables, berries, mushrooms;
  • Dried fruit, honey, nuts.

What foods can you eat?

Try to eliminate or reduce to a minimum the consumption of the following products:

  • Salt and salty foods;
  • Flour products;
  • Mayonnaise, foods rich in fats;
  • Sugar: sugar, confectionaries, fruit juices from the store, cakes, rolls, etc.;
  • Grilled, smoked food;
  • Fast food: soda, hamburgers, chips, sauces, biscuits;
  • Cigarettes, alcohol.

Nutritional guidelines for weight loss

In order to not only eat correctly but also to lose weight, you need to follow a very important principle, that the consumed calories less than you spend. The principle of total revenue, this principle need to build the menu.

If you used to eat, say, 3000 calories a day, while not always physical activity, and wonder "where to begin on the overweight?", you need only look at the things objectively. At least, you need to be more active and exercise, get your diet in accordance with the allowed and prohibited products, gradually reduce your daily consumed calories.

Not just a day, otherwise it will not be stressful to The body. Step by step adjust your diet until you start to lose weight.

Two

Recipes: proper nutrition, weight loss

COOKED CHICKEN BREAST FILLETS

INGREDIENTS

  • Chicken breast fillet — 200 g;
  • Red onion — 50 g;
  • Carrots — 100 g;
  • Salt to taste;
  • Greens-to taste.

COOKING

  1. Thoroughly rinse the fillets under cold water;
  2. Pour a bowl of water, add salt, put it in the fire;
  3. Clean the vegetables, put in boiling water with chicken breast fillets;
  4. Simmer for 10-15 minutes on low heat;
  5. Remove fillets, cut into pieces serve it with vegetables.

BUCKWHEAT PATTIES

INGREDIENTS

  • Buckwheat — 1 Cup;
  • Low-fat minced meat — 450 g.;
  • Onions — 2 Pcs.;
  • Egg — 2 Pcs.;
  • Horseradish cream — 2 tbsp;
  • Garlic — 1 clove;
  • Wheat flour — 3 tablespoons;
  • Salt to taste;
  • Ground black pepper, pinch;
  • The sugar in a pinch;
  • Grape seed oil for frying.

COOKING

  1. Buckwheat boil until friable condition;
  2. Lean beef mince with the onion, season with sugar, black pepper. Carefully stir the resulting mass;
  3. Mix the buckwheat porridge and meat;
  4. Meanwhile, boil eggs and grate them on a medium grater, garlic, dill finely chopped, mixed with a creamy horseradish. The resulting mass, charging the slice;
  5. Divide the stuffing out of the parts, forming pellets, which mixture, 1 spoonful of the filling;
  6. Blind cutlets, roll them in flour;
  7. Fry the patties in grape seed oil. This low heat, on both sides. If you need to get ready in the oven. Enjoy!

PLEATED CABBAGE

INGREDIENTS

  • Cabbage — 500 g;
  • Carrot — 1 pc.;
  • Tomatoes — 2 Pcs.;
  • Processed cheese — 50 g;
  • Sour cream — 300 ml;
  • Greens — 1 bunch;
  • Eggs — 4 Pcs.;
  • Onions — 2 Pcs.;
  • Allspice — 1 pinch;
  • Salt — 1 pinch.

COOKING

  1. Wash the cabbage and cut it;
  2. Slightly fry the cabbage in a pan with the butter;
  3. Peel the carrots and grate on the grater, then add the cabbage;
  4. To clean the body, onion, chopped and in the pan;
  5. Wash the tomatoes, herbs. Cut the vegetables in small slices, parsley shred. Add the ingredients to the pan. Continue to fry.;
  6. Sour cream, eggs, cheese mix in the tank until a homogeneous mass;
  7. In a baking dish, contents pour into the pan, then pour the resulting sauce. 20 minutes to bake, the oven temperature 180 degrees. Enjoy!