Fast diets allow you to lose a few kilograms of weight in a couple of weeks, but their disadvantage is that body fat will soon come back. In order to stay slim and not gain weight, you need to follow a proper diet every day. This does not require limiting yourself to delicious food or constantly starving.
The right menu every day
Recipes for proper nutrition for weight loss are very diverse, they consist of a large selection of products. From them you can make a delicious menu for every day. Their diversity will allow you to maintain proper nutrition (PP) without effort and stress, and the result will be a beautiful and slender figure. Recipes of the right food for weight loss have a huge list of benefits. Here are just a few of them:
- They are fully approved by nutritionists, because they do not force the body to starve and supply it with all the necessary substances and trace elements.
- Such a menu does not allow the feeling of hunger to arise, offering many light dishes that can be consumed at will throughout the day.
- The diet contains many popular dishes, they are often served in restaurants, so you can safely go to any special occasions.
- The proper nutrition menu allows you to select food to your liking and prepare new dishes almost every day.
The lack of monotony allows you to maintain a healthy lifestyle without psychological stress. If the diet is tired, you can easily change the menu without going beyond the PP.
Operating principle
The principle of proper nutrition is based on the long-term adherence to a selected diet. The menu needs to be planned for weeks, while healthy food will help to smoothly and permanently get rid of body fat. The whole process of losing weight will take, depending on the individual characteristics of the body, several months, but the result will remain for a long time. In addition, smooth weight loss will avoid the unaesthetic sagging skin that often remains after a sharp weight loss.
Recipes for weight loss, based on a proper nutrition system, are calculated according to the scheme established by nutritionists. According to this scheme, a healthy menu for every day should contain:
- carbohydrates in the amount of 50%
- animal and vegetable proteins not more than 30%
- fats of different origin - 20%
At the same time, the daily calorie intake should be at least 1800 kcal in the women's menu, and at least 2100 in the men's menu. Limiting the nutritional value of food below these limits is dangerous to health.
Individual selection of recipes
Constant adherence to a certain type of recipe forms persistent taste preferences. That is why you need to build your diet from the very beginning in such a way that in the future you will receive only positive results. Recipes and menus of proper nutrition should vary depending on the degree of obesity, this will help you lose weight with maximum speed and without harm to health.
If the weight exceeds 100 kg, it makes sense to minimize the carbohydrate content in the menu for every day. The most easily digestible carbohydrates are found in white bread, cereals and confectionery. All this must be replaced with products from coarse grains, which saturate no worse than usual, but do not turn into fat. If there are problems with the kidneys, you need to limit the intake of proteins, and give preference to cereals.
Schedule
PP recipes for weight loss are designed for every day, they can be prepared and consumed at any time of the day. However, in order to normalize the metabolism, it is better to establish a strict meal schedule, it can be made both for the day and for the whole week. The emphasis should be on breakfast, as the food eaten in the morning is completely digested throughout the day.
In the early days, eating a large amount of food for breakfast can be problematic, but literally after a week the situation will change radically. By shifting the main meal to the morning hours, a person begins to feel the desire to eat in the morning, and not in the evening. In any case, PP implies up to 6 meals daily, so you do not have to go hungry.
If from time to time there is a desire to eat your favorite candy or a bun, you should not deny yourself, because this can lead to stress and a subsequent food breakdown. Dishes from the PP menu should be prepared by stewing, boiling or steaming, using a grill is acceptable. You should not fry in oil, such food provokes obesity and negates all efforts to lose weight. However, it is impossible to completely abandon fats, they just need to be used in an unfried form.
Oatmeal for breakfast
Oatmeal not only contains many useful trace elements, but also improves intestinal motility. It is best eaten for breakfast, it will put the stomach and intestines in order, and also set a good work schedule for them. To prepare porridge, you can take ordinary Hercules flakes. The porridge is prepared in this way:
- The required amount of cereal is poured with hot skim milk and put on fire for a couple of minutes, after which it is infused for another 10 minutes.
- While the porridge is infused, you should chop some nuts (lightly fried), wash some raisins, dried apricots, or other dried fruits to taste.
- Mix nuts and dried fruits with porridge, add a spoonful of honey, and eat.
If you are tired of oatmeal, the dish can be prepared from buckwheat, rice, or millet. When choosing nuts, you need to remember that, for example, peanuts can cause allergies. Walnuts are best for porridge.
Sandwiches for breakfast
Proper nutrition offers recipes for delicious slimming sandwiches for every day. It is based on wholemeal bread, while the fillings can be selected according to your taste and alternated as desired. The sandwich is prepared in this way:
- In the evening, the breast of chicken, turkey or any other bird is boiled. Instead, you can buy slightly salted red fish.
- In the morning, chopped brisket or fish is laid out on slices of whole grain bread.
- Slices of natural low-fat cheese are placed on top.
- In the summer, you can layer a sandwich with lettuce, tomatoes or cucumbers. Out of season, they should not be purchased; grown in a greenhouse, they do not give anything useful.
- Top with another slice of bread.
Such sandwiches can be consumed in unlimited quantities. To enhance the effect, they should be eaten with kefir or unsweetened yogurt.
Omelette
This omelet differs from the usual one in a lower fat content. It is prepared like this:
- Pour a couple tablespoons of olive oil into the pan.
- 2 whole eggs and 2 proteins are broken into heated oil.
- Any greens to taste crumble on top, it can be dill, parsley, basil or cilantro.
This omelette goes well with an unsweetened fruit salad. It is best eaten in the morning, but can also be made in the middle of the day as a light snack.
pasta for lunch
When choosing pasta, you need to pay attention to what type of flour they are made from. Recipes for proper nutrition for weight loss imply that they use pasta made from hard flour throughout all weeks. Cooking pasta is better for lunch, the classic recipe looks like this:
- Pasta is boiled, leaned back in a colander and washed with boiling water.
- Still hot pasta is laid out on a plate and sprinkled with low-fat cheese.
As dressings, you can use low-fat kefir or yogurt mixed with finely chopped herbs, crushed garlic or mustard seeds.
Breaded cauliflower
Cauliflower, along with broccoli and Brussels sprouts, are some of the healthiest vegetables in the world. They should be included in the menu several times a week, you can simply boil them for a couple or in boiling water, bringing them to the "al dente" state. This means that the vegetable should be slightly cooked and slightly crunchy. Cauliflower can be cooked like this:
- Disassemble the head into inflorescences and wash well.
- Mix low-fat cream and egg white, prepare a bowl of semolina.
- Dip the cabbage first in the protein mixture, then in semolina, put on a baking sheet.
- Bake until done.
Cabbage obtained in this way can be eaten for lunch as a separate dish, or as an addition to pasta from the previous recipe.
lasagna
Lasagna is a tasty and healthy dish if it is made from solid flour and with a minimum of fat. For its preparation you need:
- bag of lasagna dough
- 200 gr eggplant
- 200 gr zucchini
- 200 gr tomatoes
- 100 gr boiled carrots
- 50 gr low fat sour cream
- 2 cloves of garlic
Cut eggplant, carrots and zucchini into thin spaghetti, tomatoes into slices. Lightly fry raw vegetables in olive oil. Crush garlic and mix with sour cream. Boil the lasagna dough according to the instructions, layer them with vegetables and sour cream sauce. Bake until done.
Light soup with vegetables and rice
Soups should be eaten several times a week, they improve digestion and promote weight loss. Here is a recipe for a simple soup, if desired, you can vary the names of vegetables in it:
- Chop a small onion, cut a couple of tomatoes slightly and hold for a minute in boiling water, then cut into small pieces.
- Peel the large sweet pepper and cut into pieces.
- Fry the onion in olive oil and add tomatoes, peppers and parsley to it to taste.
- Pour fried vegetables into water or vegetable broth, boil, add 3 tbsp. l. washed rice.
- Bring to a boil, boil for a quarter of an hour, salt and add spices to taste.
This diet soup is best eaten for lunch.
Vegetables and chicken for dinner
The correct menu for the week should contain the required amount of meat. You need to select low-fat varieties, such as young veal, rabbit and poultry. They can be combined with vegetables in this way:
- Eggplants, zucchini, tomatoes, sweet peppers or other vegetables are cut to taste, put in a cast-iron pan with a little olive oil and stewed over low heat.
- Meat is boiled separately, in this case it is chicken fillet. It can be simply boiled in water, or steamed.
- The finished fillet is cut into pieces, added to the vegetables and stewed for another 5 minutes. At the end, salt and spices are added to taste.
As a side dish, plain buckwheat or brown rice goes well with this dish.
Rice with seafood
Seafood is an integral part of the diet for the week. You can use any fish, squid and other seafood. As a side dish, nutritionists recommend using brown, unpolished rice. The dish is prepared in this way:
- Brown rice should be washed under running water until no more cloudy water comes out. Soak it in cold water for 2 hours.
- Boil the rice in a large saucepan, keeping in mind that its volume will increase three times. Boiling water should be slightly salted.
- Seafood is steamed or boiled in water, they need to be salted.
- Lay out seafood on rice, the dish can be served at the table.
For seafood, you can prepare a sauce of yogurt, crushed garlic and finely chopped dill. This sauce is very healthy and delicious.