Proper nutrition for weight loss

"Beauty requires sacrifice"! This phrase recalls every girl and woman who decided one day to no avail to get into your favorite jeans after a fun day or weekend trying on things for the summer period. One of those "victims" are all sorts of diets, which is a strict diets, the essence of which is the hard cuts in the number entering the body produce.

Of course, they give a fast result (but subject to strict adherence), but have side effects and one huge disadvantage – to throw pounds back in increased volume almost immediately after leaving the diet. If you need to lose weight, want to return to its former harmony, the right food slimming will become the "lifeline." It will help to quickly reduce weight without the many agony, and a constant feeling of hunger.

Proper weight loss: why PP

What are the causes of extra pounds? Here are some of the factors that prevent men and women to always be slim and beautiful, and talking about the need to move urgently on PP:

• Regular consumption of foods with "bad" composition. Flavor enhancers, carcinogens, flavors, sweeteners is a real "snag" for our body that every time to eat more and more "Goodies".
• The lack of balance in the diet. Unbalanced nutrition, lack of knowledge of how many calories were eaten over a period, leads to rapid weight gain. Most often, it is used more than is spent (see, not all after meals go to the gym or Hiking).
• Uneven crushing of the meals. According to the rules, emphasis should be placed on breakfasts, cook and eat nourishing food that will saturate the body with nutrients for many hours ahead. We are accustomed to lean heavily for dinner, delighting yourself and your household delicious, but extremely heavy, high-calorie food, which does not have time to process away body fat.
• Nerves and stress. We all know that tension always seized with something "tasty". For most women it becomes a real vicious circle. Felt that the body became a few pounds more, they feel uncomfortable, get frustrated and even more lean on favorite foods, seize your chagrin.

Habit is a powerful thing. Little who is in "need" mode right after the diet, and sooner or later, with such work the dropped pounds come back with "reinforcements". Many people think, and why to continue to eat according to the rules, if the goal is reached and start again to lean on dinners, eat junk food and drink gallons of sparkling water.

PP is not just a healthy lifestyle and state of mind. You should learn at least the basics of proper nutrition, as the gray days will microsats in a bright and cheerful tone.

5 reasons to go on a healthy diet for weight loss

To focus on yourself, your body, it is important to have a strong motivation. A feel sorry for myself, but in vain. Enough to make some effort, then the incentive to reduce the volume escalated to taking care of your body and emotional state for many years. Weight loss is not the only reason for the switch to PP. We offer you five more reasons to think about your mode:

• Life will be much happier. Proper nutrition is not only a slender silhouette, but the real happiness, a small victory over himself. When the body gets rid of TRANS fats, palm oil and other harmful substances, its condition and your emotional background is greatly improved.
• More efficient brain activity. Scientists have proved that the harmful substances contained in the "Goodies" markedly reduced brain activity with increasing age may lead to negative consequences. Replace fast food with nuts, vegetables, fruits and notice how much faster you began to think.
• A lot of energy. Simple carbohydrates supply the body for a short time, and then there are you want more. Sufficient to replace their complex, which will give you energy for the whole day. For this you need to add in the daily menu, fish, cereals, meat, dairy products, etc.
• Good, quality sleep. Proper rest is the key to good health. Citing the the norm your diet, you will definitely notice how good and comfortable sleep at night. For more effective results experts recommend to go up to 12 hours of night.
• Increased immunity. Strengthens the immune system not only exercise, but also well-structured nutrition program. You and only you are the assistant coach of his body, filling it with vitamins, minerals, macro - and microelements, and eliminates unhealthy fats, palm oil, TRANS fats.

What foods are included in diet for weight loss

Before you deal with exemplary healthy menu, it is important to define what is included in the allowed, the correct list of products:

• Meat. Give up pork, beef and other fatty "varieties". Say "Yes" veal, chicken, Turkey. Exclude from your diet sausages, wieners and all kinds of sausage.
• Fish. No matter what, but diet losing weight the person she needs to be more meat products. Choose only low-fat varieties: Alaska Pollock, cod, perch, pike.

• Vegetables. In this case, there are practically no restrictions. Eat greens, cabbage, broccoli, tomatoes, cucumbers, garlic, onion, bell pepper. To give up only is from vegetables with a high content of starch is potato, corn, etc.
• Fruit. It is a source of many different vitamins. Eat seasonal representatives, lean on apples, peaches, strawberries, apricots. It is not prohibited, and dried fruit. Sweet lovers will definitely be happy.
• Eggs. This is a rather high-calorie product, but refuse it not worth it. The rate of consumption in week – three. For weight loss nutritionists recommend to give preference to quail eggs.
• Milk and milk products. This is the basis of the menu of a man who decided to get rid of extra pounds. Lean on yogurt, cottage cheese and fermented baked milk. Much rarer, but are allowed to eat sour cream and cream (with a small percentage of fat).
• Cereals and pasta. There is a stereotype that macaroni products, cereals – it is harmful. Take rice, buckwheat, pasta of durum and successfully lose weight. The standard portion on day – 200 grams.
• Fats of animal origin. Many dieters completely refrain from eating fats. But for the full, high-quality work of the body a minimum amount of 5 grams will be sufficient. The figure is not affected, but the overall health improves.

What to exclude from menu for weight loss

Proper nutrition for weight loss – a tricky thing that requires consideration of many nuances and has numerous restrictions. The process to successfully start and went at a rapid pace, it is necessary first to eliminate from your daily diet some foods.

Strictly prohibited:

• Sugar/salt.
• Mayonnaise.
• Fried.
• Smoked meats and pickles.
• Juices in packages.
• Pastries made from wheat flour.
• Cookies and candies.

The list is not so great as might seem at first glance, and abandon all it's real. Yes and no one stops once the weight is normalized periodically to delight myself with the hazards, because the metabolism starts to accelerate, and a short "holiday" from PP will have no effect on the body.

Sample menu for weight loss

Do not confuse PP with diets and strict nutrition programs. With "hands on" a huge list of allowed foods, you can to create a varied and delicious menu for each day, week. To correctly identify and form a good daily diet, you do not need to have the skills and experience of dietitians. It is sufficient to follow these two factors and the success will be guaranteed:

• The total number of calories per day should not exceed 2000. During weight loss, the caloric content can be reduced to 1600 and less.
• Use for preparation of dishes from the new healthy menu for the week, month, day only nutritious, wholesome foods.

We offer some exemplary options menu for the day and week tables to help produce their unique diet.

Recipes for weight loss

Trying to make a menu for weight loss, many people think that this would be very difficult. There is a misconception that healthy food is boring, tasteless and monotonous. We will prove to you that this is not so. In addition to the various cereals and casseroles, you can cook creative dishes with bold, memorable flavor that will produce a real furor among households.

For example, like a chicken breast, but do not know how tasty and juicy to cook it? Try to roast the white meat with apples. For the preparation you will need:

• Chicken fillet — 300 grams.
• Milk 1% — 70 ml.
• Apple – 1 piece.
• Tomatoes – 1 piece.
• Garlic – 1 clove.
• Onions – 1⁄2 pieces.
• Salt, pepper, spices – to taste.

Prepare:

• Breast wash, dry and cut into small pieces. Apples cut the same slices as the meat. Half onion finely shinkuem.
• Chopped onion and fillet back to the pan and fry until Golden brown about 5-7 minutes.
• Add to pan with apples and cook for another 2-3 minutes.
• In a deep dish, grate the tomato, there also grind the garlic press, salt, pepper and season. Pour the milk and mix thoroughly.
• Put the meat with the apples in the prepared form, top evenly pour the prepared mixture of milk and put into the oven for ten minutes.

Bon appetit.

Connoisseurs products "straight from the garden" just have to taste the following recipe with the intriguing title "vegetables Provencale". You will need the following ingredients:

• Zucchini – 1 piece.
• Eggplant – 1 piece.
• Tomatoes – 4 pieces.
• Any cheese for baking – 80 grams.
• Garlic – 4 cloves.
• Fresh Basil – 2 sprigs.
• Oil, salt, spices – to taste.

Stages of preparation:

• Vegetables prepared, thoroughly wash and, if necessary, peeled (if very thick). Pour vegetable mixture into a separate bowl add salt and season lightly.
• Cheese cut into small pieces.
• In coated with oil baking pan put vegetable roundels, alternating between them with the addition of plates of garlic.
• Prepare the sauce: Basil, spices, garlic and butter combine in a bowl. Infuse.
• Pour the aromatic mixture of vegetables and put in oven to bake until fully cooked. After sprinkle cheese and bake for another 3 minutes.
• Decorate the dish with greens and serve.

Weight loss nutrition menu, with original, sweet recipes

Want to lose weight, but eating sugar is almost impossible? Not a problem! Diversify your PP menu of delicious desserts, for example, diet carrot cake for which you'll need:

• Low fat yogurt – 150 grams.
• Milk 1% — 4 tablespoons.
• Eggs – 2 pieces.
• Carrot – 100 grams.
• Oat bran – 4 tablespoons.
• Wheat bran – 2 tablespoons.
• Baking powder – 10 grams.
• Sweetener – to taste.
• Cottage cheese – 300 grams.
• Orange peel – to taste.

Prepare:

• Combine in one bowl the dry ingredients, add grated carrots, yogurt, eggs. All mix thoroughly until smooth.
• A baking dish well greased with butter, spread the batter and level.
• Bake in the oven at 180 degrees for an average of 30 minutes (look at the readiness of the cake).
• Prepare the cream: cottage cheese mixed with sweetener, processed in a blender, add the orange zest and carefully stir the mixture.
• Ready cake divide into 3-4 thin layers, we coat each of the resulting cream. Collect all the cake.
• Put into the fridge to steep for half an hour. Bon appetit.

Delicious to lose weight is not a myth. See it for yourself.