Diet recipes for weight loss

Food is essential for every person on earth, because it "extracted" all of which are necessary for the health and development of the organism. Trends of the XXI century led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, stalls with a "cute" attracts millions of people. However, almost all of these points of power to sell harmful products, consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat and what to eat to lose weight? The answer is simple: you need to go to the diet kitchen. Hundreds of people will immediately say that this food is monotonous and has no taste, but this opinion is wrong. Chefs from around the world have developed millions of delicious diet recipes for weight loss that will satisfy the needs of women and men and children.

Many people see the diet meals as part of treatment after the disease, but it is not. A healthy diet is a great way for cleansing the body, removal of excess kilograms and improve your health.

Every day to stay fit person should consume more than 70 different substances: proteins, fats, carbohydrates, microelements, minerals, vitamins.

Animal protein can be replaced by plant-based. Substances that are contained in meat and fish, allow our body to produce energy needed for normal functioning. In the diet of children and adolescents must be animal protein.

Traditional Russian dishes contain a large amount of meat, potatoes, bread, flour products and sweets. This food for us, as usual, however, it hurts not only our body, but also on the image.

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What to eat right

There are many theories about what to eat. They are all based on assumptions about the diet of our ancestors. People's opinions are divided them, those who believe that before people ate only vegetarian food, and the adherents of the meat food — meat-eaters. In any case, each believes that he is right and such discussions are in progress for decades.

The diet kitchen – balanced and moderate complex food for maintaining the health and beauty of the human body. Nutritionists make a diet program based on the following factors:

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

Diet, designed for children, not suitable for an adult.

Preparation of a diet for weight reduction

The principles on which diet for weight loss:

  1. The balance of calories. An important factor in the preparation of a program for weight reduction, because in order to remove the excess pounds, you need to create in the body protein deficiency. Proteins in the course of digestion, break down into amino acids, which the body processes in the energy sector, and it is the absence of this element will force the body to break down fat tissues, and to take the power from them. Also, when doing the diet you should adhere to the system: how many calories are consumed, so many burned. An active way of life allows you to control the permanent "destruction" of the fat and diet contributes to effective weight loss.
  2. Different. You should always stick to a balanced diet. Man is omnivorous, and for a normal life he needs a high quality diet. Do not get hung up on vegetarianism, and only the meat or vegetables.
  3. WITHOUT overeating! The first thing for weight loss you need to train your body to consume small portions of food. According to the rules of eating a dish does not exceed 200-350 g for the main meals, but for snacking – 50-150 g.

- Observance of the basic principles of the diet, you will be able to create a comfortable eating schedule, which will allow you to get a good image and good health.

Food counting calories

Developing a diet regime, be aware of calories. Calories necessary for the human body. They help to function breathing, the pumping of the blood through the vessels, the working bodies and so on.

To determine the calorie content of the food, it is necessary to know the following values:

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

Despite the fact that alcoholic drinks contain calories, they are not nutrients.

To choose for themselves the diet menu, you must first define the necessary for your body amount of calories. To calculate with them only on one kilogram of weight one calories per hour. It is, for one person, at the age of 20 to 40 years require 1200 to 1500 kcal per day. Of course, the rate of fat burning at all different, it depends on the amount of physical activity, stress and activity of life.

Products, which forget

In their desire to lose weight, some people torture themselves with hunger. To do this, you do not need. The development of the menu for the week with the calories, you can eat correctly without damaging your body and getting perfect figure.

harmful-food

To achieve the desired rates of weight you need to forget about the existence of certain "harmful forms" of products:

  • bakery products;
  • sweet;
  • pork, goose and fat duck, lamb;
  • vegetable butter, margarine;
  • the fat in milk and dairy products;
  • potatoes;
  • store-bought juices, lemonades, cocktails, cocoa;
  • alcoholic beverages;
  • conservation;
  • semi-smoked and boiled sausages;
  • dried fruits;
  • caviar;
  • nuts.

These products will not harm your body, but to put in order the body from them, you will also fail.

Vegetarian recipes

Vegetarianism – a diet in which a person partially or completely refuses to use the products of animal origin. Supporters and opponents of plant-based diets great in number, and difficult that you will ever come to a common consensus. In any case, today, vegetarianism is becoming more, and increases the number of delicious and interesting recipes that use only vegetarian ingredients. For example:

Sweet pumpkin puree. Calories 167 kcal per 100 g

The diet dessert is based on three servings will require: 250 g pumpkin, 50 gr crushed walnuts, 125 g of plum jam, sugar and cinnamon to taste.

Preparation of the dish is very simple. Pumpkin cut into cubes, bake in the oven at 180 degrees. After cooking the pumpkin is destroyed in the puree, then add cinnamon and sugar. In a deep dish spread half of the pumpkin pulp, the next layer is added to the jam. Further, the surface evenly distributed on the remains of the mashed potatoes. The dish goes in the refrigerator for 10-12 hours. Before serving dessert, sprinkle with nuts.

Onion soup. Calories 32 kcal per 100 g

To prepare three servings of low-calorie soup, the following ingredients are needed: three medium onions, half a head of cabbage, one carrot, half a tomato, spices and herbs to taste.

The preparation of the soup is first finely cut all vegetables. The ingredients are placed in water and put on fire. To make the soup more Golden, slightly fry the onions in the olive oil. Onions are also posted on the vegetables. The soup should boil for ten minutes. Over time reduce the fire, and the pot with a lid. Vegetables languish on low heat for another 30-40 minutes.

The rejection of animal products can lead to a lack of vitamins and minerals in the body. Making your diet must 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, to eat right you have to cook at home, because the places to eat, you will not be able to control the amount of added oil and the spices in your dish.

Nutritionists advise to limit the use of salt and spices to dishes, as they irritate the stomach, causing hunger.

Cooking and eating for diet menus you need to consider the following recommendations:

  1. You need to eat slowly and calmly. Chew the food thoroughly ensure full assimilation of all needed elements.
  2. The container should have an attractive appearance and pleasant taste.
  3. Diet constantly dilute the different vegetables and fruits.
  4. Dairy products are eaten separately from the main dishes.
  5. Cooking should be only one at a time.
  6. Three hours before bedtime can not eat anything.
  7. Fruits and vegetables are eaten separately.
  8. From the table one should stand with a slight feeling of hunger.

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

Essential products for the diet

For cooking for weight loss, remember some products that will help to fight against overweight:

  • Boiled eggs. The usual chicken egg, boiled and eaten for Breakfast, will saturate the body with the necessary amount of protein for a fruitful day.
  • Sauerkraut. Known to many from childhood, cabbage normalizes the intestinal flora, promoting proper digestion.
  • Low-calorie yogurt. Dairy product will help you not only to satisfy your hunger for time to snack at work, but will be an excellent dressing for salads.
  • Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It improves metabolism and creates a feeling of fullness.
  • Legumes. A large number of antioxidants contained in the beans, the body will inspire for new achievements.
  • Linseed. Ground Flaxseed will help to throw off 2-3 pounds a week. Rich in fiber product is added in small portions of cereal or yogurt.
  • Celery. Wonderful vegetables, which everyone has heard about weight loss. Celery rejuvenates body cells, helps to normalize digestion, and it contains many useful vitamins, minerals and low in calories.
  • Chicken. The most popular lean protein is the best product for diet.
  • Avocados. Hi fruit that will fill your body with fats, minerals and vitamins, but to abuse them is not worth it. Norma avocado a day — 1-2 piece.
  • Spinach. One portion of this green plant contains 5 types of vitamins, fiber, magnesium, folic acid.

Respecting the principles of the diet and counting the calories, you can remove the extra pounds within one month.

Recipes with calorie for home cooking

Of course, diet diet you can follow, cooking only at home, but not every member of the family wants to the diet. In this case, apply a variety of changes, because the usual meals can silently be replaced with low-calorie. Sample recipes homemade burgers with calories:

Chicken cutlets in a double boiler. Calories 145 kcal per 100 g

To prepare seven servings you need the following ingredients: 1 kg minced meat, 2 pieces onion, 1 piece celery, 150 g cheese, 2 tbsp. sauce of mayonnaise, 2 eggs, spices to taste, water for steam of 150 ml.

In minced chicken add grated on a fine grater onion, celery, cheese. All the ingredients are mixed, there are eggs, and spices. From the ready-made table made into small cakes and placed in the steamer. The dish is ready in 25-30 minutes.

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Recipes for every day

If you decided to go on a diet diet, it is best to develop a complete menu for one week. This approach will help you to save time in looking for the right recipes, and you will be able to buy in a store are needed to prepare food.

Menu with calories

Diet, calculated in calories, it is hard to follow, but it allows you to effectively lose weight. Sample diet for one week:

Monday 500 calories

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

Tuesday 800 calories

  • In the morning: 100 g low-calorie cheese, green tea
  • Lunch: local fruit
  • Day: 250 g stewed vegetables with chicken fillet
  • Evening: a glass of low-calorie dairy beverages, 100 g meat for a few, sweet paprika

Environment 500 calories

  • Morning: fruit salad with yogurt dressing, egg white omelet
  • Day: 250-300 g of cooked chicken with red or brown rice
  • Evening: a glass of low-calorie yogurt, 150 g beetroot salad, 100 g fish for a few

Thursday 1,000 calories

  • In the morning: 120 g of cheese, tomatoes, tea without sugar
  • Lunch: one cup of low-calorie dairy drink
  • Day: 80 g of buckwheat, 60 g of boiled chicken, 100 g of fresh vegetables
  • Evening: a slice of bread, cereals, 50 g of cooked chicken, tomato, half of a grapefruit and green tea

Friday-800 calories

  • In the morning: 150 g rolled oats, 70g berries, drink coffee
  • Lunch: 100 g of carrot salad
  • Day: 80 g of buckwheat, fish cakes, cooked (50g), 100 g vegetables, natural juices
  • Afternoon snack: fruit
  • Evening: 150 g of boiled beef, 70 g of fresh vegetables

On Saturday in the 1200 calorie

  • In the morning: baked protein omelet, tea or coffee
  • Lunch: 100 g salad from cabbage
  • Day: 200 ml vegetable soup, 100 g of boiled chicken fillet, 70 g of fresh vegetables
  • Afternoon snack: fruit, 50 g of hard cheese
  • Evening: 200 g of baked fish with vegetables

Week 1,000 calories

  • Morning: boiled egg, 100 g of fresh vegetables
  • Lunch: 100 g fruit salad
  • Day: low-fat cream soup, a piece of toasted bread, natural juice
  • Afternoon tea: three squares of dark chocolate, tea without sugar
  • Evening: 150 g of boiled chicken, 100 g of stewed vegetables, tea

Remember that for normal digestion you need to consume at least two liters of pure water per day.

09.08.2018