What should be the proper food to lose weight at home?

Food to lose weight at home - the basis for the removal of excess inches on the waist. Excess weight negatively affects the state of health of a person. But not everyone wants to use my session -- exhaustive diet. Talk about how to eat healthy to get rid of the extra pounds.

principles and methods of effective slimming

Principles and methods of effective slimming

Reduction of the surplus of the mass with the application of strict diets, shows a staggering, for a short space of time. Keep pounds lost, sometimes, complicated.

The relief of weight for the body - stress. After a strong diets for the body gives signals to the brain for the accumulation of fat of molybdenum.

The right diet to lose weight at home avoid the stress, depression and anxiety states. In addition, the person properly looks to the food take in, pre-analyzing about caused damage to your health.

There are some principles to effective weight loss:

  • Preparation stage - purification of the body of waste, toxins. As sorvente used activated carbon and not less than 2 litres of clean fluid. For more, safe, clean, you can substitute a reasonable price amenities in foods rich in fiber. The cleaning carried out within 1 day. So is the body the nutrition appropriate;
  • Balance the diet, which should be present fats, proteins, carbohydrates, minerals and vitamins. When the imbalance is broken the work of all the organ systems. If you feel unwell - source development of pathologies;
  • Develop a special program of physical exercises based on individual characteristics.

The most difficult thing in the weight loss process is to start

the most difficult thing to start

The men and women who wish to eliminate excess body mass, the view does not have with what you need to get started:

  • The initial phase provides for the completion of self-examination and the establishment of the causes.
  • Tune in to moral in weight loss. Nutritionists advise us to make the notepad, notebook, or a notebook. Do it regularly the objectives, the tasks and the results obtained. To compare the before and the after, it is necessary to write personal indicators: weight today, the amount of waist, chest and thighs, experimentation and care that the mass of the body, isolate the cause of a large weight. It is important to tune psychologically. For men after the age of 50 to reduce the body weight recommended under the supervision of a nutritionist. At this age, the human body is slowing down, all the processes, therefore, removal of fat is slow.
  • To properly place the target number the desired weight. The important thing is not to overdo it, otherwise there is a risk that occurs more than psychological trauma. Some girls and women make up the most feared and dangerous to the health of the disease - anorexia. The figure and the life of its implementation must be real and feasible. The reduction of body mass in a month 3-4 kg, will not bring damage. Daily lift-if the balance is not worth it, a control procedure is performed, of not more than 1 times a 7 days.
  • In the absence of willpower the surrounding area, and the family people must learn to keep, to assist in any situation. Break with the correct nutrition happen often, it is important for all members of the family have shared with you breakfast, lunch and dinner.
  • Set the power mode must be gradual. Thus, the body more quickly adapts to the new conditions and will not have to face the stress.
  • Learn to drink clean and filtered water. The joy and energy it brings carbonated liquid. The daily value for an adult not less than 2 litres.
  • Almost all nutritionists recommend to combine the right diet with the execution of physical exercise. When a large extra weight to practice at the academy have an instructor that will help you choose the exercises right and do it with the technique of its execution.

By following all the above recommendations in preparation for the transition to the appropriate power is less painful.

Power without diets

power without diets

Reduce excess weight without the use of diets it is possible. The process will take a long time and require self-organization.

Compose a healthy diet and a healthy diet with tips from a nutritionist:

  • To exclude candy or replace the least harmful. The natural sugar honey, candy and other confectionery products - fruit.
  • Stop eating absorbed carbohydrates. Slow, the most useful - rice, buckwheat, oatmeal, pasta and whole grains, cakes, loaves.
  • Remove food candy pastries, wheat bread. The perfect replacement will be considered chunks.
  • Control the amount of eating food. Portion should not exceed more than 200 grams.
  • The correct preparation of food. The main processes of food preparation when adequate food is considered: cooking, bake, bake without education rubicundo fried, the steam from the water.
  • The animal fats will allow you to increase the mass of the body. For this reason, its reception it is worth to limit to a minimum. From the oils more useful is considered olive oil, but not in large quantities.
  • Vegetables - a mandatory ingredient of a correct diet. They are rich in crude fibers, which improves the process of digestion. It is recommended the consumption in fresh or for making salads. How to refills, you can use the cream of milk with low fat content.
  • Eliminate the salt. As well as a solid product delays liquid in the organism.
  • The diet should be present foods rich in protein. The meat and the fish take lean varieties.
  • Dairy products with the lower proportion of fat should be present necessarily. They improve the process of digestion of food.
  • Alcoholic beverages, smoking, and other addictions undermine health and cause a lack of appetite.

Example menu for 7 days

Example of menu for the week in the table:

Monday

Breakfast: buckwheat in water (200 g), bread with a slice of cheese, a drink of herbs with lemon.

The second breakfast: green apple (1 unit), a hot cup not of soda water.

Lunch: beet salad (100 g) soup, turkey and vegetables (200 ml), and a compote of dried fruits without sugar (200 ml).

Afternoon snack: yogurt (200 ml), and bread.

Dinner: salad of cucumber and tomato, rice with vegetables (100g), grilled turkey cooked (100 g), herbal tea with honey.

Tuesday

Breakfast: natural yoghurt without additives and dyes (100 g), cooked egg (2 pieces), for tea.

Lunch: fruit salad (100 g), a glass of water.

Lunch: mushroom soup (200 ml), cucumber, chopped (50 g), meat of rabbit stew with vegetables (150 g), fruit juice berry.

Afternoon snack: cottage cheese (50 g), without gas glass of water.

Dinner: vegetable salad (100 g) grilled fish (100 g), a glass of natural orange juice.

recipes for the power supply correct

Wednesday

Breakfast: porridge in water (100 g), bread with butter, drink.

The second breakfast: grape, water without gas.

Lunch: soup puree with crackers (150 ml), salad of fresh cabbage (70 g), green tea with honey.

Snack: a slice of crusty bread and butter & cheese, juice.

Dinner: vegetable ragout (100 g), lean varieties of fish in the steam (100 g), the drink with a lemon.

Thursday

Breakfast: omelet protein in the pair, a slice of bread with cheese, juice.

The second breakfast: pear, the glass not soda water.

Lunch: salad of fresh apple and carrot (50 g), zucchini stuffed with chicken (150 g, compote of dried fruits without sugar.

Afternoon snack: yogurt with no added dyes (100 g) of plain water without gas.

Dinner: cheesecakes in the oven with the estimated (100 g), tea with honey and lemon.

Friday

Breakfast: oatmeal in water with berries, green tea.

The second breakfast: orange, water, simple.

Lunch: salad of cabbage (50 g) of the ear with pieces of fish lean varieties (200 ml) of tea.

Afternoon snack: yogurt 1% (200 ml)

Dinner: gratin of vegetables (150 g), the apple, the drink with a lemon.

Saturday

Breakfast: cereal with milk and pieces of fruit, bread, tea without sugar.

The second breakfast: cereal, bread with cheese, water without gas.

Lunch: salad of green beans (50 g), boiled carrots with chicken , (150 ml), cranberry juice.

Afternoon snack: ryazhenka, bread.

Dinner: Greek salad (200 g), bread, tea with honey and lemon.

Sunday

Breakfast: fruit salad (150 g), tea with lemon.

The second breakfast: cheese (100 g), a glass of water.

Lunch: salad of tomato, cucumber and corn (50 g), buckwheat wheat, cooked (100g), chop chicken meat (100 g) orange juice.

Afternoon snack: vegetable casserole (100 g) of water.

Dinner: roast beef (100 g), fresh vegetables (100 g), tea without sugar with lemon.

Recipes for the power supply correct

Consider the options of gradual cooking, allowing you to eat healthy and reduce weight.

Vegetable soup

That is useful and nutritious dish. From a certain number of ingredients you receive 3-4 servings of 200 g.

Products:

  • carrot - 150 g;
  • potatoes 300 g;
  • cabbage color - 100 g;
  • peas, canned - 50 g;
  • the bow-turnips - 1 head of small size;
  • fresh dill - 10 g.

Preparation:

  • Vegetables clean, wash. Chop: potatoes in cubes, the carrots - half slices of inflorescences of cauliflower - broken into 2-3 pieces, and the onions left a whole.
  • In a pan pour 3 liters of cold water. Put on fire and bring to the boil.
  • Put alternately the vegetables in the water, cook until soft products.
  • A few minutes after falling asleep dill, finely chopped and, again, bring to the boil.
  • Turn off the heat and leave under the lid closed for 2-3 minutes for the infusion.
  • Pot in party cups and serve.

Gratin cottage cheese

Products:

  • cottage cheese - 300 g;
  • semolina - 40 g;
  • chicken egg - 2 PCs.;
  • milk - 60 ml;
  • sugar - 1 h. l.;
  • olive oil - 10 ml;
  • berry - 1 cup.

Preparation:

  • The egg break the plastic a bowl and mix with a pinch of salt and the sugar. Stir until complete dissolution.
  • The milk a little warm up in the microwave. To connect with cereal, cover and let swell for 10 minutes.
  • Granulated curd grind in a blender until pureegon state, mix with the eggs and semolina.
  • The berries bust, rinse, dry. Put up in containers of content, give it a stir.
  • Baking sheet to grease with the grease. Distribute the dough, put in the oven for 40 minutes at a temperature of 200 degrees.

Casserole with chicken breast meat and vegetables

Products:

  • carrot - 100 g;
  • fillet birds - 0,2 kg;
  • cabbage color - 150 g;
  • the chicken broth - 1 cup;
  • cheese solids varieties - 50 g;
  • flour - 1 St. l.;
  • sour cream - 100 ml;
  • chicken egg - 2 PCs.;
  • spices to taste, and taste.

Preparation:

  • Wash the cabbage, cleaned and boil until soft in salted water.
  • Strain it and add the broth of the chicken, the flour, the cream, the egg and the seasonings. Mix well, put on fire and cook for 3-5 minutes.
  • Baking lubricate with grease, for the fund to disburse cooked poultry meat, what cut the slices. Then, grated the carrots, the cauliflower. Pour the sauce and sprinkle with grated cheese.
  • Pre-heat the oven at the temperature of 250 degrees, to establish the form with the contents and bake in the oven for 20-30 minutes. After you receive easy rubicundo fried product to get it.
  • Cut into portions, sprinkle with the fresh herbs and serve to the table.

Coleslaw, bulgaria pepper, tomato and cucumber

Products:

  • cabbage BAAlonкonhthis - 300 g;
  • tomato - 50 g;
  • fresh cucumber - 50 g;
  • sweet chilli -50 g;
  • salt - a pinch;
  • sugar - 1 h. l.;
  • the oil of the olive - 2,5 St. l.;
  • vinegar 9% - 1 h. l.

Preparation:

  • Washed vegetables, about the need to clean.
  • Chop the thin strips, place in a plastic bowl.
  • Add the seasonings, acid, oil. Mix well and grind.
  • Cover up, hide in the refrigerator for 20 minutes. Back to shake and can be consumed.

Кonтletki chicken

breaded chicken

Products:

  • fillet poultry - 0.3 kg;
  • the bow-turnips - 1 head;
  • garlic - 3 cloves;
  • spices to taste, and will.

Preparation:

  • The pulp defrosting, wash. Cut into pieces manageable.
  • The bow to clean the shell, cut the useless food parts.
  • Chop the two ingredients in the kitchen food processor until pureegon state.
  • Ready the stuffing, season with salt and pepper.
  • Divided into equal pieces, giving each one an oval shape.
  • Baking sheet to grease with a little oil, place the forgonтonвltary n/f. Bake in the oven until the temperature of 200 degrees.