A healthy diet for weight loss

For many it is a constant struggle with excess weight becomes a way of life. They are trying a new diet, lose some weight and then going back to the series of food, again, they are winning. A balanced and healthy diet for weight loss is safe and effective, it allows you to not only lose weight, but how to form useful habits of eating.

The benefits of a healthy diet for weight loss

  1. The body does not suffer from any stress, as is often the case, due to a sharp decline in the weight.
  2. The more durable a result, the weight doesn't get back to you within 1 to 2 weeks. With the right power, you will maintain a normal body weight, in the future, and, therefore, are able to forget about the diet.
  3. The skin does not suffer due to the outbreak of the peso, it is smooth and elastic.
  4. The body receives a sufficient amount of vitamins and calories. So, you're not going to suffer from the malaise, the problems of the hair and other effects of a lack of sufficient power.

Where do you start?

the diet for weight loss

The first thing you need to do is to get rid of all the harmful products in your diet. That is to say:

  • all kinds of potato chips, crackers, salted nuts, corn sticks, and so on;
  • products of fast preparation: in a bag of cereal, pasta, frozen pancakes, muffins, pizza,
  • yeast products: pies, cakes, pastries, and other baked goods;
  • food is high-calorie desserts: cakes, pies, pastries, and ice cream;
  • sweet drinks: carbonated soft drinks, even if it says "diet", it is with a choice of juice boxes,
  • all of the dishes are deep-fried in grease, butter, or vegetable oil;
  • content in salad dressings, for example, the one contained;
  • the salt, the salt contained in the product, which is sufficient for a healthy diet);
  • the products with the colours, the flavours, the amplifiers of taste, and other harmful additives;
  • alcoholic beverages, especially beer.

It is understood that the man's diet, which is a major part of the products that are listed, it is very difficult at night to give you everything. So, if you are losing weight is not an urgent task, to the exclusion of products that would be harmful stages. This is true, it will also stretch out this is not worth the effort.

That, and how can it be?

Many people believe that the process of losing weight, the diet is made up solely of the restrictions. Actually, you can, there's a lot of stuff, in addition to the ones listed above. The important thing is the proper way to prepare it.

Not the least important, and the frequency of meals. Eat at least 5 to 6 times per day, using 2.5 to 4 hours. This nutrition improves the metabolism, and speed up the burning of calories. The food in the stomach will flow in regularly, so your body doesn't have to do the fat reserves in case of famine. Here is an example of a graph of the power (you can adjust according to the mode of the day):

  • 7.00 —breakfast-lunch (300-400 cals);
  • 10.00 am —snack (150-200 calories);
  • 13.00 —lunch (in the 400-to 600-bar);
  • 16.00 —take a snack in the afternoon (between 150 and 200 bar);
  • 19: 00 —dinner (300-400 calories);
  • 21.00-22.00 (if you go to bed later, 23.00) —bring a snack (no more than 100 calories).

To learn how to not eat too much. Many of the out of the table, and when you are likely to feel that most of the food in the stomach is just not able to accept it. When it comes to eating healthy, to stop the cooking has, with a sense of easy hunger. A sign of the food to fall into the intestine, it enters the brain only after 15 to 20 minutes. It is for this reason that it is recommended to eat slowly and carefully chew each slice. So you don't eat more than you have to.

Carbohydrates and weight loss

Carbohydrate — an essential element of good nutrition is a source of energy for the body. To lose weight, you need to include in your diet complex carbohydrates:

  • whole grains (oatmeal, brown rice, millet, buckwheat);
  • whole wheat bread;
  • loaves (rye, rice, buckwheat).

Foods with carbohydrates, it is best to eat on time, when you are going to be more and more active in, for example, early in the morning or before a workout. You obtained the power that you can use during the day. In the afternoon, for the amount of carbs, it's best to reduce the incentive for the sources.

The protein in the diet

healthy food

A protein is considered as building material for the muscles. Therefore, a sufficient number of products of protein in the diet that lets you lose weight without harming muscle tissue. Thinking of eating healthy every single day, and be sure to include lean protein on the basics of food, and if you continue to exercise, and snacks. For the most part, the protein can be obtained from the animal by-products. This is lean meat, poultry, fish, seafood, eggs, milk and milk products.

The exclusion of fats?

Some people think that the only way to get rid of the excess weight you have to eliminate all the fat from the diet. In fact it is not. The power supply is not a healthy and well-balanced diet, the body will not make you fats healthy for the body. They are required to maintain immunity, which is to maintain the level of good cholesterol, and improve the condition of your skin and hair. The "good" fats, you can get it from nuts, types of fish, the flesh of the avocado, olive oil, flax seed and other vegetable oils.

The Menu

The power supply needs to be well-balanced and varied diet. You can either use the already designed menu and healthy eating, in a week, and make up your diet.

On Monday

  • breakfast: omelette of 2 eggs, 100 g of cottage cheese, coffee with no sugar;
  • snack: an apple, a cup of yogurt;
  • lunch: a bowl of vegetable soup, a serving of the wheat cereal into the water.
  • afternoon snack: 30 grams of nuts;
  • dinner: 150 g of sea trout, 100-120 grams of green beans, cooked in steam;
  • the second dinner (optional): one cup yogurt or one cup of green tea with honey.

On Tuesday

  • breakfast of 1.5 slices of bread from wheat flour, 150 grams of salad from fresh fruit with a sauce of low-fat yogurt;
  • lunch: 100 g of berries, 2 to 3 cookie;
  • lunch: milk soup of pureed and with the addition of potatoes and broccoli, 100 g chicken;
  • afternoon snack: 150 to 200 grams of melons;
  • dinner: - cheese casserole, a cup of yogurt.

On Wednesday

  • breakfast: oatmeal in water with berries, coffee with milk;
  • lunch: 200 g of salad with fresh fruit;
  • lunch: soup from chicken stock, 2 slices of rye bread;
  • afternoon snack: a cup of yogurt, crackers, oatmeal;
  • dinner: 100-200g of seafood with broccoli.

On Thursday

  • breakfast: 2 hard-boiled eggs, a cup of coffee or tea without sugar;
  • lunch: a sandwich from the loaf, avocado, and bits and pieces of the turkey;
  • breakfast fee: between 150 and 200 grams of chicken breast char-grilled with a Bulgarian red pepper, aubergine and tomatoes;
  • afternoon snack: a handful of dried fruit;
  • dinner: 150 g of barley grain in the water, you can add a small amount of vegetable oil.

On Friday

  • breakfast: low-fat cottage cheese with forest fruit and black coffee with no sugar;
  • afternoon snack: vitamin a than yogurt, and bananas;
  • lunch: fish fillet, and 100 g of asparagus and everything for cooking in the steam, of animals, of a small quantity of natural soy sauce;
  • afternoon snack: a salad of kale, collard greens, cauliflower;
  • dinner: 2-3 of the stuffed cabbage.

On Saturday

  • breakfast: 100 g buckwheat cereal on water, pear, and coffee with no sugar;
  • afternoon snack: orange-3 to 4 time.
  • lunch: rice soup with fruits of the sea.
  • afternoon snack: cheese, sauce pan;
  • dinner: 200 g of stew of vegetables, fish and short ribs.

On Sunday

  • breakfast: baked apple with cinnamon, honey and walnuts, and green tea;
  • snack: milkshake from the fruit;
  • lunch: 200 g of meat of beef char-grilled tomatoes, fresh salad mix;
  • afternoon snack: bread with cheese and herbs;
  • dinner: stuffed with zucchini.

The weight loss and the proper nutrition

menu for weight loss

Nutritionists and ban you immediately reduce your caloric intake by more than 20%. This means that the diet you have to reduce to 400 to 500 calories. To lose weight, you can only change your diet, then you will loose about 2-3 kg in a month's time. But the burden is going to fall out constantly, and you can be sure that he won't be coming back.

If you want to get rid of about 1 lb per week, then add in your life at least a little bit of physical activity, for example, exit, close to public transport in favour of walking. A regular routine of exercise along with a proper diet allow you to reset it to the first of the month up to 7 to 9 pounds.

The greatest advantage of a healthy diet, after the weight loss, you're probably not going to want to go back to the "harmful" from the menu. It is for this reason that, for many, eating healthy becomes a way of life that is not just a pretty picture, but to improve the overall health of the body.