The basics of a proper nutrition for weight loss: the menu, the recommendations of the nutritionist and customers

Improve simple and here it is, to regain the desired weight is much more difficult. Festivities with plenty of parties, alcohol and soft drinks, a variety of chop in the race and dry, lack of provision for breakfast, as this reflects negatively in the figure of the", and many other similar situations become the cause of what the scale will show a 5-10, and between 20 and 30 kilos more than what is necessary.

Today, without a doubt, even a child will respond that in order to lose weight, you only need to maintain a proper diet, to exclude some products - and then live will become in the literal sense of the easiest. But what does this phrase mean? And what are the basics of a proper nutrition to lose weight? It is time to figure out the answers to the many women and men.

Proper nutrition, as this is?

In a nutshell, is the basis of the HLS, of which directly depends on not only the weight, and the physical and even the state of stress. Eating is a physiological need, that is the first step, and she "repelled" the rest of the will of a person (in this story, a kind of "pyramid of needs" american, abraham maslow). The food is the remedy for all diseases. But lately, unfortunately, has become the cult.

A healthy diet involves the ingestion and absorption of substances needed for the replacement of the energy expended, the regulation of all the systems of the human body, the recovery and building of tissues.

The main principles of nutrition

Before entering into a new, healthy life it is necessary to examine this issue in more detail. If you capture all of the nuances, it is not difficult to understand how to deal with the food in the daily life. So, the basics of a proper nutrition for weight loss:

1. Varied, balanced, fractionated to the letter. In the first place, this diet, not tired, and in the second place, he is the guarantee that the body receives daily all of the substance. Eating is necessary in small portions, while maintaining the basic techniques of food and the addition of 2-3 additional (snacks).
2. The fresh products. The long term storage of almost all lose beneficial properties, therefore, it is better to buy the food every day.
3. A list of the main rules of a proper nutrition for weight loss cannot exist without fresh fruits and vegetables. Due to their fiber content, help improve metabolism and positively affect the gastrointestinal system. And the vitamins and elements necessary for food assimilation and the strengthening of the defenses of the body.
4. Continue to support products. Some of them can't eat together, because this generates a large amount of toxins and wastes from the body.
5. Change the power of the season. In summer, the greater part of the diet should consist of foods of plant origin, while in the winter must include products of giraud - and interdum-continens.
6. Learn how to correctly calculate required daily intake. An imbalance in this issue more often becomes the cause of the appearance of the superfluous centimetres on hips.

Instead of a liquid, in the nutrition

Water plays a major role in the diet of a person. The basics of a proper nutrition for weight loss include the consumption of adequate amounts of fluids, and it is 1.5 liters a day. It is desirable to take into account only the water.

In general, the opinion of what are the tea and the coffee with the same liquid, which is necessary to the person, diverge considerably. Some say that this strategy of marketing has been thought of yet in the 1990s, when it appeared the bottled water, and we had to do advertising. On the other hand, this type of beverages, such as coffee and tea (and the first of them should not be in the "healthy" diet) accelerate the process of output of fluids in the body, due to which none of the systems does not receive the necessary for the correct operation of the water. However, the best way to follow the position of the tea is a beverage, but a simple fluid and basic.

Drinking water at any time, whenever you want. The first glass is recommended to take immediately after waking up, on an empty stomach.

Fundamentals of nutrition for weight loss in the schemes of

Today, developed enough for many of the systems, there is a large number of recommendations of the specialists, but the man is left alone to choose the option that best fits your lifestyle. We're going to see some of the schemes of nutrition, so that it is easier to understand how to act.

Scheme no. 1.

Meals	The menu
Breakfast	Porridge. Cup of green tea. Of the apple.
Appetizer	Cup of yogurt to drink. Peach (2 parts).
Lunch	Boiled rice with baked fish. Salad of tomato and cucumber with the addition of flax seed and a tablespoon of olive oil.
Appetizer	Fresh rubs carrots with honey.
The dinner	Very boiled chicken, cooked in a marinade of orange and honey. Cooked the broccoli. A glass of green tea.

Scheme no. 2.

The day of the week	Breakfast	Lunch	The dinner
Monday	Cheese casserole with raisins.	Rice soup with green peas and squid.	Stew of vegetables.
Tuesday	Millet rice with cottage cheese.	Baked in the oven the vegetables with the meat.	The chicken breast in chinese with meatball rice.
Wednesday	Veggie omelet.	Casserole with buchweizen and the fish.	The fish croquettes.
Thursday	Porridge oats with nuts and fruit.	Vegetable soup with chicken.	Stuffed zucchini.
Friday	Rico.	Fish with milk.	Fillet of pink salmon.

In table 2 are described hour, the menu does not include even the teas. This does not mean that you should not be. To eat perfectly with light products: fruits, vegetables, and salads of them, fermented beverages, dietetic cookies. About the tea and the water also is important not to forget.

The third scheme is not a letter, but a system in which they are locked to the fundamentals of proper nutrition for weight loss.

The intake of food	The time	Drinks	Products
The first	8:00	-	It is recommended to consume carbohydrate products in the amount of 150, This may be buckwheat, rice, semolina, corn or barley porridge. You can supplement the breakfast a hard-boiled egg and some vegetables/fruit.
The second	9:00-9:30	You should take a tea, coffee or juice in the amount of not more than 500 ml	-
The third	11:00	-	Very boiled egg and oatmeal (150 g)
The fourth	12:00-12:30	Water, coffee, juice or tea (500 ml).	-
The fifth	14:00	Water or tea (500 ml).	The mushrooms, vegetables or a salad (200 g), lean meat or fish/seafood (100 g).
The sixth	17:00	Tea or juice (0.5 l).	Likewise, as in 2 hours a day: carbohydrate (200 g) and the proteins (100 g) of food.
Seventh	20:30	200 ml of buttermilk, milk or sour milk.	100 g of cottage cheese or other protein.

The caloric value of the diet is around 1300 kcal.

What is recommended by nutritionists for weight loss with a proper diet?

Many people refuse to have breakfast for the reason that thanks to him, to his judgment, may stout. This theory is necessary to pull the head, since he is the main meal during the day, and without it, there can be considered the basis of a proper diet to lose weight. The nutritionist recommends:

1. Be sure to take the breakfast carbohydrate of the food.
2. Do not strictly limit the consumption of products, including sweet forever, it is not necessary to leave.
3. The maximum diversify the menu, so that it is balanced, nutritious, and is not tired.
4. Don't starve is a stress to the body.
5. Activate it on the menu more fruits and vegetables.
6. Consume citrus fruits and pineapple, because they have the ability to burn fat.
7. Give up too much veal, fried, salt, fat and smoked foods.
8. Not to forget to drink water.

The basics of a proper nutrition for weight loss: the menu

This table shows what could be the meals during the day.

The intake of food	Option 1	Option 2	Option 3	Option 4	Option 5
Breakfast	Bathed in yogurt, cereal, fruit and tea/coffee.	Rice rice with nuts and green tea.	Buckwheat porridge with vegetable salads and tea.	Oatmeal with baked apple and tea/coffee.	Cheese casserole and a piece of toast with butter, juice or green tea.
Lunch	The yogurt and walnuts.	The banana and kefir.	The decoction from the rosehip seed oil and cottage cheese.	The apple and the yogurt.	The banana and the yogurt.
Lunch	The fish soup, steamed veggies, cooked chicken breast, compote.	Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.	Darker the rice, the soup grossi, baked fish, sauce vinaigrette.	The beetroot soup, buckwheat porridge, chicken fillet, compote.	The cabbage soup fish fillet, mashed potato, juice.
The afternoon tea	Yogurt or cottage cheese.	A piece of toast with cocoa butter, cottage cheese.	Yogurt with figs, or dried apricots.	Fruit salad, cookies.	Dried fruits with nuts and yogurt.
The dinner	Vegetable salad with grilled fish, yogurt.	Braised vegetables with fish and bran crispbread, tea.	The chicken fillets with vinaigrette, green tea.	Stewed vegetables and ham, tea.	Steak with vegetable salads and green tea.

The method of cooking of food and its role in the nutrition

Main rules of food to lose weight, the menu of which has been described above, also include special methods for the preparation of the food. So, it is better to opt for the use of the pans at all, because overdone the food does not affect the stomach and the liver. Ideal as helpers in the preparation will be the slow cooker, steam, aero-grill and the simple of the pot. You can bake goods and in the closet of air.

Conclusion

Remember the basics of a proper nutrition for weight loss for women is easy, but the result after the transition to the healthy menu are made to feel already very soon, and to observe its possible not only by the figure, but of the general situation of the health.

The work of the digestive system plays a vital role to the entire body, although not many people know it. It mostly depends on her the force of the immunity, because the cells defenses that are born precisely in this organ. To eat well means to be healthy inside and out!