Diet recipes for weight loss

Food is necessary for every person on the earth because of it "mined" everything you need to maintain the health and development of the organism. Trends of the twenty-first century led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, stalls with a "sweets" attracts millions of people. However, almost all of these points of power they sell harmful for the body of products whose consumption leads to obesity, metabolic disorders and other health problems.

How to properly eat and what to eat to lose weight? The answer is simple: you need to turn on the diet kitchen. Hundreds of people who now say that such food is monotonous and tasteless, but this view is incorrect. Chefs from all over the world have developed millions of tasty diet recipes for weight loss that will satisfy the requirements and women and men and children.

Many people view diet food as part of treatment after suffering a disease, but it is not true. A healthy diet – is a great way to clean your body, eliminate the extra pounds, but also improve your health.

Every day to stay in good shape a person should consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal protein cannot replace the plant. The substances contained in meat and fish, allow our body to produce the energy needed for normal functioning. In the diet of children and adolescents must necessarily be present in animal protein.

Traditionally dishes of Russian cuisine can contain a large amount of meat, potatoes, bread, bakery products, as well as sweet. Food is for us the usual, however it is harmful to not only our body, but also the character.

variant-lunch

Than eat properly

There are many theories about what you must have. They are all based on ethical considerations about the nutrition of our ancestors. The opinion of the people divided is into those who think that previously, people ate only eat a vegetarian diet, and the followers of the meat food — meat-eaters. In any case, everyone is convinced that he's right, and similar discussions are taking place for decades.

Diet – a balanced and moderate complex food to maintain the health and beauty of the human body. Nutritionists make up the program of diets on the basis of the following factors:

  • age;
  • the intensity of life;
  • weight;
  • place of residence.

The diet intended for children, not suitable for an adult.

The elaboration of diets for weight loss

The principles on which it is built diet for weight loss:

  1. The balance of calories. An important factor when drawing up the programme for weight reduction, because it's to remove extra pounds it is necessary to create in the body lack of protein. Protein during assimilation is falling apart into amino acids that the human body is recycled in the energy, it is the lack of this element causes the body to break down fatty tissue, and take energy from them. Also in the compilation of the diet food need to follow the system: how many calories is used so much and burned. An active lifestyle allows you to monitor the constant "destruction" of the fat and diet foods contributes to more efficient weight loss.
  2. Variety. It is always necessary to stick with a balanced diet. Man is omnivorous, and for a normal life requires a complete and high quality diet. It's not worth it to focus on vegetarianism, and also just on meat or fruit.
  3. NOT overeating! The first thing for weight loss, you need to train your body to eat small portions of food. In accordance with the rules of dietetics one serving does not exceed 200-350 g for main dishes and for snacking – 50-150 gg

Compliance with the fundamental principles of diet meals, you will be able to create for themselves a comfortable schedule of food intake, which subsequently will allow you to get a good figure and good health.

Food with calorie counting

The development of the diet regime, do not forget about the calories. Calories are necessary for the human body. Help the work of breathing, pumping blood through the blood vessels, the work of the authorities and so on.

To determine the calorie foods, it is necessary to know the following values:

  • in one gram of protein being 4 calories;
  • in one gram of fat is 9 calories;
  • in one gram of carbohydrate – 4 calories;
  • in one gram of alcohol – 7 calories.

Despite the fact that alcoholic beverages contain calories that are not nutritious elements.

Pick up for yourself diet menu, you must first determine what you need for your body amount of calories. The calculation is simple: on one kilogram of mass feels one calorie per hour. It is for a person aged 20 to 40 years requires from 1200 to 1500 kcal per day. Of course, the rate of fat burning for each other, it depends on the amount of physical burden, the stress and activity of life.

Products, about which it is worth to forget

In their desire to lose weight, some people are tortured with hunger. So come categorically cannot be. Developed a menu for the week with the calories, you eat properly, which does not harm your body and gain an ideal figure.

harmful food

To achieve positive weight indicators will have to forget about the existence of certain "harmful to the character" products:

  • bakery products;
  • sweet tooth;
  • pork, meat, geese and ducks, bacon, lamb;
  • vegetable butter, margarine;
  • fatty milk and dairy products;
  • potatoes;
  • store bought juices, sodas, cocktails, cocoa;
  • alcoholic beverages;
  • preservation;
  • semi-smoked and boiled sausages;
  • dried fruit;
  • caviar;
  • nuts.

These products will not cause damage to your body, but put in the wrong body with them doesn't work either.

Vegetarian recipes

Vegetarianism – a way of eating in which the person fully or partially rejecting the consumption of animal products. Supporters and opponents of the plant-based diet a large amount, and is unlikely ever to run out to a common consensus. In any case, today the adherents of vegetarianism more and more, as well as increasing the quantity of tasty and interesting recipes, which are used only vegetable ingredients. For example:

Sweet pumpkin puree. Caloric 167 kcal per 100 gg

Diet dessert from the calculation of the three portions will require: 250 g pumpkin, 50 g of chopped walnuts, 125 g of plum delicious jams, sugar and cinnamon to taste.

Preparing the dish is very simple. Pumpkin cut small cubes, bake in the oven at 180 degrees. After cooking the pumpkin crushed to a pulp, mixes in cinnamon, sugar. In deep dishes is laid out half of the pumpkin mass, the following layer is added to the jam. Further, after the surface evenly remnants of the porridge. Food is issued in a refrigerator for 10-12 hours. Before serving dessert sprinkled with nuts.

Onion soup. Calorie 32 kcal per 100 gg

For the preparation of three servings of low-calorie soups need the following ingredients: three medium-sized onions, distinguished heads of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

Cooking soups lies in the fact that the first finely cut all vegetables. The ingredients are placed in water and put on fire. To make the soup more golden may be slightly fry the onions in olive oil. Onions also goes for vegetables. The soup should boil for ten minutes. With the passage of time reduce the fire, and because of this, cover with the pan lid. Vegetables languishing on low heat for another 30-40 minutes.

Refusal of products of animal origin, can lead to a lack of vitamins and minerals in the body. Represents your diet should definitely include foods with a high content of iron, iodine, calcium and vitamins D and B12.

Diet recipes for weight loss at home

In any case, eat right need to cook at home, because in places of public catering you will not be able to control the amount of added oils and spices to your dish.

Nutritionists advise in order to maximally exclude the use of salt and spices for the kitchen, because they irritate the stomach, causing hunger.

Cooking and eating on the diet menu necessary to take into account the following recommendations:

  1. There is a need to slowly and calmly. Thorough chewing of food ensures complete mastery of all the necessary elements.
  2. The food should have an attractive appearance and pleasant taste.
  3. Diet constantly dilutions of various vegetables and fruit.
  4. Dairy products are used as a food separately from the main meals.
  5. Cook should only once.
  6. Three hours before sleep can not eat anything else.
  7. Fruits and vegetables are used separately.
  8. From the table to stand up with a slight feeling of hunger.

Remember that all the products that are used in cooking must be fresh and clean.

Essential foods for dieting

For the preparation of meals for weight loss it is worth to remember a few products that will help you in the fight with the extra pounds:

  • Boiled eggs. The usual chicken eggs, hard-cooked and eat for breakfast, saturate the body with the necessary amount of protein for fertile days.
  • Sauerkraut. Familiar to many from childhood, cabbage normalizes intestinal microflora, support proper digestion.
  • Low-calorie yogurt. Dairy products will help you not only fight off the hunger during the snacks in the workplace, but also will become an excellent dressing for salads.
  • Barley. These grains contain large amounts of fiber, which is so necessary in weight loss. It helps to improve metabolism, and also creates a feeling of saturation.
  • Legumes. A large amount of antioxidants contained in the beans, the fee body for new achievements.
  • Flaxseed. Ground flaxseed will help to quickly lose 2-3 pounds per week. Rich in dietary fiber product is added in small portions into oatmeal or yogurt.
  • Celery. Wonderful vegetables, which he heard every weight loss. Celery rejuvenates body cells, helps to normalize digestion and contains a number of useful vitamins, minerals and low calories.
  • The chicken slices. The most popular meatless protein is the best product for diet diet.
  • Avocado. Healthy fruits that fill the body fats, minerals and vitamins, but abuse is not worth it. Standard avocado a day — 1-2 slices.
  • Spinach. One serving of green plants contains 5 kinds of vitamins, fiber, calcium, magnesium, and folic acid.

Compliance with the principles of the diet food and counting calories, you will be able to remove the extra pounds over a month.

Recipes with calorie for home cooking

Of course, that diet diet followed in the preparation not only at home, but not every member of the family wants to sit on a diet. In this case, apply a variety of tricks, because normal food unobtrusively possible to replace the low-calorie. Example recipes for homemade burgers with calories:

Chicken cutlets in a double boiler. Caloric 145 kcal per 100 gg

For the preparation of seven servings requires the following products: 1 kg minced meat, 2 pcs large onions, 1 piece of celery, 150 g of hard cheese, 2 articles if the sauce of mayonnaise, 2 chicken eggs, spices to taste, water for you see the 150 ml.

Chicken stuffing add the grated on a shallow grater onion, celery, cheese. All the ingredients are mixed, there are the same eggs and spices. From the finished mass to form a small cutlets and recorded in a steamer. The food is prepared over 25-30 minutes.

steam-burgers

Recipes for every day

If you have decided to go on a diet diet best immediately to draw up a complete menu for the whole week. This approach will help you save time on finding the right recipes, and you will immediately be able to purchase in the store needed for food preparation.

Menu for the week with the calories

Diet, as calculated by calories, is relatively difficult to adhere to, but it allows you to efficiently lose excess pounds. Example diets for a week:

Monday 500 calories

  • In the morning: two chicken protein, the major grapefruit
  • Lunch: 200 g of fresh vegetables
  • Day: 150 grams of boiled chicken, 150 grams of vegetables
  • Snack: 250 ml freshly squeezed juice
  • Evening: 200 g vegetable salad with chicken

Tuesday 800 calories

  • Morning: 100 g low-calorie cottage cheese, green tea
  • Lunch: local fruit
  • Day: 250 grams of steamed vegetables with chicken fillet
  • Evening: a cup of low calorie milk drinks, 100 g of beef stew, bell pepper

Wednesday 500 calories

  • In the morning: a salad of local fruits with yogurt dressing, egg white omelet
  • Day: 250-300 g of cooked chicken meat with red or brown rice
  • Evening: a cup of low calorie yogurt, 150 g of beet salad, 100 g fish for a few

Thursday in the 1000 calories

  • Morning: 120 g of cottage cheese, tomato, tea without sugar
  • Lunch: a cup of low-calorie milk drink
  • Day: 80 g of buckwheat, 60 g of boiled chicken fillet, 100 g of fresh vegetables
  • Evening: a slice of bread from cereals, 50 grams of chicken meat, steamed, tomato, prominent grapefruit, green tea

Friday 800 calories

  • Morning: 150 g oatmeal, 70g berries, coffee drink
  • Lunch: 100 g of carrot salad
  • Day: 80 g of buckwheat, meatball, boiled for a few (50 g), 100 g of vegetables, natural juices
  • Snack: fruit
  • Evening: 150g of boiled beef, 70 g of fresh vegetables

Saturday in the 1200 calories

  • Morning: baked in the oven the egg white omelette, tea or coffee
  • Lunch: 100 g salad from cabbage
  • Day: 200 ml of vegetable soup, 100 g of boiled chicken fillet, 70 g of fresh vegetables
  • Snack: fruit, 50 g of hard cheese
  • Evening: 200 g of baked fish with vegetables

Sunday in the 1000 calories

  • Morning: boiled egg, 100 g of fresh vegetables
  • Lunch: 100 grams of fruit salad
  • Day: a non-greasy cream-soup, a slice of toast bread, natural juice
  • Snack: three tiles of dark chocolate, tea without sugar
  • Evening: 150 g boiled chicken fillet, 100 g of steamed vegetables, tea

Remember that for normal digestion is necessary to consume at least two liters of pure water a day.

09.08.2018