Diet PP - the right diet for weight loss. Proper eating: what, if and skilki

Olya Likhachova

Beauty is like an expensive stone: it’s simpler, it’s more expensive :)

Zmist

The bazhannya zabutis zayvoї vaghi zmushuє try different diets, like menus are changed and influencing the body, but the foundations of proper eating for losing weight on the thought of nutritionists still seem to be effective. Їx you can dorimuvatisya skіlki zavgodno. Proper eating is a better way of life, lower diet. It will help you not to forget about the weight of the kilos, but also change your setting to a light weight. How to lose weight, principles, schemes, simple menus and recipes you will know below.

What is the right food for weight loss

Although it is necessary, but today they turned it into a cult, through which rich people have problems because of the zayva vaga. Proper eating is just another type of diet, but correctly selected, balanced menu, which consists of brown, but with the same and savory products. Such a diet provides the body with vitamins necessary for healthy, helping to increase energy and regulate all organ systems.

The principles of correct eating for lowering the vag

Be it an organism, whether it be women or people, individual, but the principles of proper eating may be low on the foundations, such obov'yazkovo is necessary to trim. Whose list to revenge:

1. portions. To lose weight, it is necessary to reduce the amount of money that you need to pay at a time. Vin is guilty of revisiting 200-250 rubles.
2. Water. Motherland is also part of the diet, it will help you lose weight for the day, removing slags and toxins. The optimal diet for the day is 2-2.5 liters.
3. Remaining welcome. The rest of the meal is due buti 3-4 years before bedtime, but it’s also a light snack, and not a full supper.

How to start eating right to lose weight

Whether or not changes are often given importantly - until the end of the day, it will be brought to mind. Golovna umova in the instruction, how to switch to the correct eating for weight loss, tse behavior. Step by step introducing a new menu and principles, you will simply transfer the changes and do not waste motivation. To make it easier to cook, start a snack bar, where you can enter the allowed products, the plan of eating and the main recommendations.

Diet food for weight loss

Products in the basics of proper eating for weight loss are divided into kilka groups. Classification to lie down in the light of their cost and influx on the body. In general, the shot diet of proper eating for weight loss is to include:

1. Proteins. Tse is the basis of the diet. Through their absence, the camp of the shkiri will become weaker, and the metabolism will improve. Protein rich in rib, meat, cheese, eggs. The norm is 1.5-2 g of whites per kilogram of vlasnoy vaga.
2. Zhiri. It’s necessary to be quick, but for the most part, turn off the wart. The basis is 0.5 g per skin kilogram of body mass. Fats are guilty but brown - omega 3.6 and 9. Stinks are found in rib, olive oil, seafood.
3. Carbohydrates. The head foe of weight loss is shvidki in carbohydrates. The stench is the basis of malt, white bread, potatoes, cakes, pasties. More like, navpak, korisn. Rice, buckwheat, vine and other cereals. The daily norm is 3 g per kilogram of mass for men and 2.5 g for women.

What can't

First of all, why should you consider the basics of proper eating for weight loss, chocolate and other malt. Z'їvshi їх, in 1-2 years you want to eat again. Other fenced products in PP:

• alcohol;
• smeared on olive oil;
• smoked products;
• saltine;
• fatter meat;
• mayonnaise;
• ketchup and sauce;
• dried fish;
• crackers;
• chips;
• sausages, cowbass, tavern;
• bouillon cubes;
• dairy products with zucr - yogurt, licorice siri;
• gas bath, licorice;
• zukor;
• pasta;
• preserves;
• nap_vfabrikati;
• juices in boxes;
• kava.

Allowed products

Obov'yazkovo include vegetables and fruits in the basis of the diet. Let us help you to replace the primary malt. It’s better to turn on bananas and grapes for eating bananas and grapes - they stink of high-calorie. Apples, citrus fruits, pears, navpaki, may have a low energy value and miraculously create hunger. Cream of fruits and vegetables and other permitted products with proper eating:

• low-fat cheese;
• eggs, egg white;
• macaroni from durum wheat varieties;
• buckwheat;
• wheat groats;
• coarse pomelo bread;
• berries, fresh and frozen;
• low-fat varieties of meat and ribi;
• milk and fermented milk products with a low-fat base - kefir, natural yogurt, sir;
• olії - vershkov, olive, rapeseed;

Scheme of proper eating for weight loss

Savory snack is the main principle. Thinking about something new, you dare yourself to the next evening. Scheme of eating for weight loss, including hunger, so you can eat from 4 to 6 in a day. The best option is 3-4 years. For the program of eating at the reception, you get such a quantity of calories:

• snidanok - 30%;
• obid - 30%;
• supper - 20%;
• snacking between the main meals zhzhi - 25%.

pp menu for weight loss

From the basis of permitted products, you can add different combinations, so your diet will not be one-man. For prosperity, it’s better to think over the diet for the day ahead, and then finish it up. As a basis, you can take the PP menu for weight loss, presented in the table:

Recipes for the right food for weight loss

It is important to respect the basics of their production in household minds. All recipes, with the right eating for weight loss, have three options, how to cook straw - boiled, stewed, zapikannya or steamed. So I save a greater part of the brown speeches, which are to be found in it. In addition, without olії, carcinogens cannot be used for living. Yakshcho i vikoristovuvati yogo, then more olive.

What to eat for lunch

• Cooking hour: 50 minutes.
• Number of servings: 5 persons.
• Calories: 168 kcal.
• Cuisine: Russian.

Vidpovidno to the basics of proper eating for weight loss from the wound, you can allow yourself to be malt, even if you eat calories in a day and you will achieve vitality. In addition, to make desserts on the right food and brown, as if preparing them with a special rank. For example, siren zapikanka. This recipe for a brownie snack is even simpler and inexpensive, but the grass comes out savory and savory.

Ingredients:

• sir - 250 g;
• manna groats - 2 tbsp.
• tsukrozaminnik - 1 tbsp;
• milk - 100 ml;
• egg - 2 pcs.;
• sil - 0.5 tsp.

Cooking method:

1. Pour semolina with milk, leave out for 15 whilin|minutes|.
2. Salt the eggs, add zukrozaminnik to them, beat.
3. Eat egg mass with milk, add rosemary sir.
4. Shift the otriman's masu into a smeared | smeared | oil | oil | shape, correct for 35 minutes | minutes | into the oven, heated up to 180 degrees.
5. Cooking hour: 30 minutes.
6. Number of servings: 4 individuals.
7. Calorie content: 117 kcal.
8. Appointment: before tea/dessert/snіdanok.
9. Cuisine: Russian.
10. Foldability of preparation: easy.

One of the brown desserts for a proper meal is a baked apple. If you are tempted to take this fruit in a clean looking, obov'yazkovo know how to cook yoga in the oven. The baked apple looks soft. To add licorice relish, yogo is supplemented with vanilin, cucre powder, cinnamon and honey. In small quantities, you can’t add to the calorie content of the base of the dessert.

Ingredients:

• apple - 4 pcs.;
• cinnamon - for relish;
• honey - 4 tsp

Cooking method:

1. Kindly promit the apple, look at the core of the skin so that the bottom of the fruit is deprived of cilim.
2. At the skins, lay the plaid on a spoonful of honey, then sprinkle the beast with cinnamon.
3. Add 20 minutes to the oven. The optimum temperature is 180 degrees.

What can you do

• Cooking hour: 45 minutes.
• Number of servings: 5 persons.
• Calorie content: 30 kcal.
• Cuisine: Russian.
• Foldability of preparation: easy.

Recipes for fears for obіd bіsh sіtnі. The best option is soup, for example, special Bonn soup for spalling fat. Instructions on how to cook yoga include only vegetables. If you want a dish that is more succulent, then just beat the water instead of fat meat broth. The fat-burning power of the soup is enriched with yoga ingredients, which may have a negative calorie content.

Ingredients:

• cabbage - 1 video;
• qibulya - 6 pcs.;
• water - 2.5 l;
• Bulgarian pepper - 3 pcs.;
• selera - 1 pc.;
• tomato - 4 pcs.

Cooking method:

1. All vegetables are well washed and shaken by hand.
2. Put the water at the pot on the fire.
3. After boiling, add cabbage and chibula on the cob, boil 10 khvilin, then make the vegetables.
4. Tomite the grass to the softness of the ingredients.

• Cooking hour: 2 years.
• Number of servings: 6 persons.
• Calorie content: 107 kcal.
• Appointment: for lunch/dietary lunch.
• Cuisine: Russian.
• Foldability of preparation: easy.

The second variant of a meal for obidu - tse m'yaso with garnish. Even more delicious to go yalovichina with broccoli. It’s better to take meat from a fillet or minced meat - it’s easier to cook it more swedishly. Cream of broccoli needs carrots and chibula and peppers. Going out is not just meat with vegetables, but even savory goulash with savory, you can serve such grass with some cereal.

Ingredients:

• qibulya - 2 pcs.;
• carrot - 2 pcs.;
• borosno - 50 g;
• black chalking pepper, sil - for relish;
• olive oil - 3 tablespoons;
• yalovichina - 500 g;
• broccoli - 300 g;
• licorice pepper - 2 pcs.

Cooking method:

1. Promiti Yalovichina, cut it with small staves, put it on a frying pan with butter, grease a sprat of quills.
2. At this time, clean the cibula with carrots, chop finely, grind to meat, cook the vegetables to the pulp.
3. Sipat with flour | boroshnoy |, pour water, shob | abi | she covered the ingredients.
4. Tomiti on a quiet fire is about 1.5 years old.
5. 15 minutes before the end, add the trimmed broccoli and pepper.

What to have for supper

• Cooking hour: 15 minutes.
• Number of servings: 1 person.
• Calories: 143 kcal.
• Appointment: for the supper / dietary supper.
• Cuisine: Russian.
• Foldability of preparation: easy.

An ideal dietary supper for weight loss is a salad. Variants of such a dish are already rich, so you can try a new recipe today. It’s even easier and quicker to prepare a salad of mushrooms. Krіm they need less than a troch of lemon juice and an olії for dressing. Vikoristovuvati can be like mushrooms. Most often fresh baked goods are taken.

Ingredients:

• black pepper - for relish;
• fresh mushrooms - 143 g;
• oliya - 10 g;
• lemon juice - to taste.

Cooking method:

1. Mushrooms should be washed, cleaned, then boiled in salt water with a stretch of 5-7 strands.
2. Gave them time to chill and pore.
3. Season with pepper, pour olive oil and lemon juice, mix.

The next recipe for a salad is unimaginable, which is based on vegetables with a negative calorie content. Tse means that the organism on the over-etched stained glass uses more energy, takes less energy. As a result, a calorie deficit is established, for which weight loss is achieved. The salad itself is budgetary and light, long-term hunger. Wines are made only from fresh and juice vegetables.

Ingredients:

• parsley - to taste;
• cabbage - 500 g;
• selera - 4 stalks;
• cibula - 2 heads;
• olive oliya - trochs for dressing;
• lemon sik - for relish;
• ogirok - 3 pcs.

Cooking method:

1. Wash the vegetables, then we will shake and shake them.
2. Season olives with lemon juice, add greens, mix.

Proper eating for the day is the system of living, which is based on dotrimani basic rules. In order to understand how to properly fold a meal, it is necessary to become familiar with its basic principles.

The principle of energy balance is respected as the main principle of proper eating. The amount of energy, taken away from it, may be more expensive, the amount of energy, like the human body is stained in the process of life. It is also important for it to step by step to change the number of living calories of doti, the energy intake of energy is not overestimated її coming. With proper eating per day, the number of calories can be divided in such a way that 20% falls on proteins, 50% - on carbohydrates and not more than 30% - on fat.

Another principle of proper eating for the day is based on the rule 25-50-25. According to this rule, 25% of the calories can be consumed in the body at lunchtime, 50% of the calories - at lunchtime, 25% - at dinnertime. So you need to eat regularly and add calories for the whole day. Dietologists say that if you eat more calories before noon, then there will be no problems with you. It is important that the organism is active on the day. And that means that wine is faster and more active, it is possible to digest otriman їzhu.

Nebhіdno, schob kharchuvannya was as balanced, and varied. Eating foods include proteins (dairy and meat products, peas or beans), fats (margarine or oliya), carbohydrates (vegetables, fruits, starch and boron products). With proper eating for a day, proteins give the body energy for the next one or two years, and fats do not sip until the fifth or sixth year.

With proper eating, you need to get used to the least fat їzhi. At this point, it is sharply mixed with olive oil, lubricated meat, mayonnaise, salad dressings, sauces, beverages, canned food, fatty meat products. Salads are seasoned with low-calorie seasonings. Zam_st Vershkiv drink milk and low-calorie yogurt, low-fat products. It is required to take care of the cultivation of licorice herbs up to one or two times a day, and low-calorie, high-calorie and rich in fiber and fiber products - vegetables, fruits, boiled potatoes, visivka, bread and coarse pomelo. Perevagu following ribs, birds, wild meat. To save the vaga in the boundaries of the normal diet, it is necessary to include pork, yalovichina, siri, lamb.

Before that, how to properly fold the meal, it’s important to analyze the trivality of the food of the okremikh products at the slunk. So, one or two years in a shell you can put tea, water, broth, milk, rice, eggs uncooked, river fish at a boiled look. With a stretch of chotiriokh-five years, peas, kvass, bean, sedentary, bird, smeared m'yaso are over-eaten at the shulnka. After six years, bacon, mushrooms, and bacon are overcooked.

Prior to the diet of proper eating for the day, it is necessary to include products with a negative energy value. The energy from the їхної overpickling is more abundant, less acquired (rutabaga, carrot, cabbage, beetroot). Bazhano is also the maximum change in alcohol intake. Alcohol revenge for more energy, lower carbohydrates.

When preparing hedgehogs, you need to make a vinaigrette with the least amount of fat. Better cook the liver or grease the meat on the rack. Extinguish food products in water, cook vegetables or eat at the orphanage without any seasonings and sauces. You need it right, relatively rezhovuyuchi zhu. On їzhu it is necessary to wear stained glass not less than twenty khvilin. Znevodnennya significantly contributes to the exchange of speeches. To cheer up, you need to drink water for doba, you need to multiply the weight in kilograms by 30 ml.

Rules for folding the diet of proper eating for the day

With the right eating habits, one should obov'yazkovo lay down the scheme of the ration. Today you need to start a loan. Snіdanok with proper eating is guilty of including a large amount of carbohydrates (two thirds of the additional obligation), three less proteins (one third) and an insignificant amount of fat (one fifth part).

For snacks, with the right eating of bagan, cook porridge with a few cereals. At the porridge, you can add small pieces of fresh and dry fruits. A wonderful snack will be a fruit salad, dressings with yogurt. It’s even better to prepare casseroles for snacks, bake syrniki, add cheese to porridge. A standard egg can be replaced with a steam omelette made from vegetables. Snіdanok can be done with the blue. It is better not to eat legumes for snacks. Under the hour of the snidanka, it is necessary to look at the great number of hedgehogs.

With the right eating habits, you need to be light and healthy. You can cook soups on meat and vegetable broths, meat with garnish, salads with fresh vegetables. The menu needs to be put together in such a rank, so that on the day of obіd bulo ribne chi meat dish.

With the right eating for lunch, as a side dish, you can choose vegetables (steam or stew), fig. Not often, once a day, you can cook pasta or mash potatoes.

The evening menu for the right meal also needs to be carefully thought out. For the evening, there will be a few more calories. You can cook stewed vegetables, baked chicken, meatballs without garnish, rib puddings. You can eat some fruit and drink a bottle of warm milk. When the milk is warm, you can add a teaspoon of honey.

For the supper, for the right eating, it is not possible to plant leguminous products. Qi products are well over-etched only in the daytime (from 12 to 14 years).

It is even more important, with the right meal for the day, to clearly plan for the time of the day. Їsti next at approximately the same hour. When you need to do the trick, you need to trim the selected mode of life.

About those who eat properly - this is one of the main foundations on which you will be healthy, apparently not skin, then rich. It is correct to live the “good” one, to overcome a lot of problems and to overcome it clearly.

Constantly improving the principles of proper eating allow you to improve your optimal health, improve immunity, normalize metabolism, the functions of herbal and other systems. Tse to continue youth and save, and sometimes to bring back a healthy body.

Rules for proper eating

In the organization of proper eating, there are rich nuances and subtleties, you can feel and understand more than an hour. Tim is not less, є the foundations of the correct eating, which need to be supplemented.

• Eating mode. During the day, it is necessary to eat at least three times, and better than chotiri, five times to wind six. All should be organized so that the stench took place at the same hour. Such a mode of eating is not enough. In the first place, it is better to secure a transfer. In another way, reduce the pressure on the pickling system. Thirdly, allow yourself to take a bite to eat and share the calorie content of herbs. First of all, eating at that very hour to improve the conquest of food. it is necessary to organize late, lower three years before going to bed.
• Calorie content of the diet. It is necessary to protect the total caloric content of the diet so that you do not try to reduce your energy. The average daily norm for women is 1600-2000 kcal, for men it is close to 2200 kcal. However, these numbers are more intelligent, the oscules of the skin of a person are stained with different amounts of energy. The calorie content of the daily diet needs to be provided individually depending on the age, status, status and equal physical activity. For example, a person who is actively involved in sports, gains more energy for an office companion, who forgets to wear yoga shoes. The menu should be folded in such a way that the number of calories that should be found in the same dish was balanced. If there are few calories, the body is weaker. If there are more of them, the body will more often store excess fat and cholesterol in reserve. Calorie content is recommended to be reduced with additional carbohydrates.
• Rozpodіl dabovogo ration. Eating is recommended to be organized in such a way that the most lively meals and meals, and a meal that supper were made up of light and conquered products. For example, with chotirirazovogo eating in the form of a caloric content of the diet, about 25-35% may fall on the snack, about 30-40% on the meal, about 10-15% on the meal, about 15-25% on the evening meal.
• Riznomanitny ration. The menu has wine and buti different products. The more there will be, the more the organism will take away brown speeches. The optimal ratio of proteins, fats and carbohydrates is 1:1:4. Podbayte, so that the menu included only more colorful products, so that we can secure the body of ours, which is necessary for you. Properly balanced eating can be on the basis of comfort in large quantities of fruits, greens and vegetables (because the remaining ones are larger, lower than the first ones), in smaller quantities of meat, dairy products, ribs, porridge and poultry.
• Peace at їzhi. Pereidannya - one of the most common causes of transcendental power and problems from persecution. In order to escape the transition, take it and it is recommended to take it, if you feel a little hungry. Don't wait, reading books, sitting on a computer or watching TV.
• Live well. Give it enough time. Resolutely chew on the hedgehog, to allow the transition to disappear and to ensure the intake of a large number of brown tongues into the body.
• Drink more water. It is recommended to drink close to 2 liters of water per day. The main part of the next drink until 6 pm. Bazhano vіdmovitysya vіd vzhivannya rіdini protyag pіvgodini until the next day. This is the reason why the motherland changes the concentration of shlunk juice and destroys the etching.
• Keep track of the correct use of products - to help you overcome problems from your own.
• It's just that fresh. Try to cook a freshly prepared zhu, with which you cook simple stravi, which are made up of 4 ingredients. For example, a portion of stewed eggplants will be crispy, lower meat stew and a large amount of vegetables. In order to make your life easier and increase the “correctness” of the diet, introduce more products, which you can eat without adding heat - cheese, berries, vegetables, yogurt, greens and fruits.
• Vignatok oiled hedgehog. Smeared cream, turn off the salt in the diet, and eat the fat lady. It is not possible to fully fatten up, shards to the body. Soak a greater part of the creature's fats to replace them with growing ones.

Fresh greenery, all kinds of cabbage, cibula, chasnik, such root crops as radishes, selera, parsnip, beetroot, horseradish, became dzherelami kіtkovini and richness of other brown speeches. Even more brown will be vegetables - eggplants, sturgeons, harmelon, peppers, tomatoes, patisoni, asparagus, fruits, berries and algae.

Proteins are best taken from birds, low-fat meats, seafood, eggs, ribeye, and, of course, fermented milk products. Consume the body in fats to help satisfy unrefined olives and peas.

Wrong products

• Boroshnyanі vorobi, especially boroshn nayvischogo gatunka, pasta, bread, zdoba can be seen before them.
• Confectionery virobi, zukerki.
• Store juices.
• - A tablespoon per day is allowed.
• Strength at the minimum kіlkostakh.
• Smoked products, cowbass, preserves.
• Chocolate.
• Kava.

These products do not become the basis of the diet;

Іsnuyut and suvoro zaboronenі products, in which the organism does not exactly remove the same coryst - certifiably snacks, fast food, purchased sauces, licorice soda, alcohol and other products in which there are no additives and preservatives.

According to dietitians, not all products can be used by one person. Tse tim, scho spilne vzhivannya singing species їzhі, lead to destruction of the processes of etching and reshuffle the normal assimilation of speeches.

• Two different times see beka, for example, milk and riba.
• Carbohydrates from acidic foods.
• Proteins from acidic foods.
• Proteins from fats.
• Proteins with carbohydrates, for example, bread, potatoes, rather eat with a dewy hedgehog - vegetables, fruits and berries.
• Macaroni or bread varto eat less with fats and vegetables.
• Do not eat a lot of starchy products at one time, like porridge or potatoes, like bread.

The diet of the meal of the vagina can be folded up to the basic principles of healthy eating. The only important thing is adding calories to the diet. For pregnant women, especially in the other half of the pregnancy, it is to blame for everything, close to 3200 kcal. It is not possible to increase the calorie content of the diet at any one time for the rahunok of malt, bread, zucerok, pasta, fat thin. To help him, porridge, fish, meat, vegetables, berries and fruits.

Women, who are changing from the position, are recommended to live in less than the usual products. In the first trimester, a day's calorie intake will be the same as before pregnancy. In the early terms, varto zbіshiti vzhivanie bіlkіv, as well as fresh vegetables, greens, fruits. Bіlkov їzhu try to be їsti for insult and snіdanok. Evening reception to work as easy as possible.

Incorrect eating - the main problem is the appearance of a weight loss. It’s a pity, the stench doesn’t come alone, but induces from itself a different kind of illness. Gastritis and cholecystitis, impaired speech exchange, shkirn and heart-sudinnі disease, problems with the central nervous system, it’s not for nothing that people are those who are out there. But most of all, we think about those who put ourselves on a plate, only if you are in love with the cloth, you stop getting stuck. Reshtu problems are accepted to write off on the basis of factors and treatment, including medication. And what is the right food? Why start your way to health and longevity? Let's report today, let's take a look at the food.

Urgency of the problem

Well, today's supermarkets are simply bursting with diversity. You can choose the skin day for yourself only the best and the most delicious products. And the doctors are sticking with it, because the problem of zayvoї vaga with skin rock becomes daedal and hot. Maybe right without information? Ale yak ZMI constantly trumpet about those who are eating properly. Why else - the problem itself becomes a stumbling block for most people. It is necessary to redraw your menu, call for cooking without zayvogo fat, change portions and increase the number of trips to the distant. And you don’t hang out for an hour. I’m starting again, I’m hungry all day long, I take a pack of drinks in the store, with whom I tell myself that everything will change from tomorrow.

You are not on a diet

I'm right. Diet - tse short-term that dosit seriously zamezhennya ration. At the same time, having completed the course, the person begins to burn the hour with renewed energy and malt. Does this mean that all of our children have a guilty diet? Obviously, no. The skin from them can be broken up by a nutritionist with the improvement of the set goals. At the end of the її term, it is important to switch to the correct meal. Why start? It is logical to admit that the folding of the menu.

Regime is the basis of health

The swarthy pace of life confuses us more and more in the preparation of food. If you go for groceries and stand for years to cook, if you can just make store-bought dumplings? Then we can change a little bit more written formula. Why do you start eating properly? Z mode! It is necessary to eat at least 5 times a day, in small portions. Snіdat is necessary in a year after waking up, and supper is not less than 2 years before bedtime. Strictly dorimuvatsya zahalnopriynyatnogo schedule is not binding, especially if you get up early early chi, navpaki, pizno. Recommend taking a bed for your period of insomnia.

main stimulus

Not everyone knows how to eat properly. And one hour people, having read hundreds of books, continue to go to the cafe of Swedish food. What is needed to inform us? Psichіchne that physical camp of a person to lie in the fact that there is. It is a direct link between the diet and the trivality of life. It has been proven that bowel cancer is without intermediary indications due to the trivial reduction of fatty liver with a minimum of dewy cells.

Therefore, it is necessary to analyze your diet and redo the shopping list again. It is correct to eat food with fresh products and minimal thermal processing, and you can only be safer at the same time, as you cook yourself. Tom will happen to this year of the evening hour to prepare for the coming day, and the work will be taken with him.

Product options: what to enter the warehouse

The food was already full of mouth. So, everyone knows about those who need to eat fish and low-fat meat, vegetables and fruits, as well as cereals. The body needs that dairy products. Ale mi sticks with the fact that stores sell frozen meat, soaked with antibiotics, sir and sir, cooked with palm oli, top butter, in which one margarine, although it is not indicated on the packaging. How do you eat properly, how do you make all the products on the top of chemicals?

True, food is more folding, ale vyhid є. Try shopping at weekend fairs. Here farmers bring vegetables and fruits grown on their garden plots, as well as harvested and slaughtered creatures. Properly healthy eating starts on its own here, and not in supermarkets.

Balanced diet

No matter how brown were those other products (for example, apples), the stench cannot replace all the others. Your body is responsible for eliminating all the necessary fats, proteins and carbohydrates. There is one more reason why it is better to eat healthy food in order to be more foldable. Only indicate your own limited tables; Ale, our meta is not to fill your head with numbers, but you can explain how to eat food in the right proportions.

golden rules

Today we are guilty to live 5 groups of products for a day. Meat and eggs, offal, cereals and grains, vegetables and fruits, milk and dairy products. Moreover, the stench is not guilty of entering the body at the same time. Ideally, each of the five skin products would include one product per skin group.

It is necessary to learn how to share food products in the daily diet. For snacks, it is better to choose cereals, grains or dairy products. Yak obіd optimally pіdіdut m'yasnі products and fresh vegetables. For the supper, choose light, ale sitna їzhu. Tse riba and fermented milk products, stewed vegetables and meat. For a snack, the best vicory fruit.

Difficult lichen first crochet

What, it becomes clear. And now let's marvel at the price from the practical side. We will be assisted by a nutritionist, for which reason it is better to eat food. What is the smut in the process of accepting it? Tse otrimannya please. If you don’t like a hedgehog, then you’ll be better off for everything. To that, first of all, joke among the brown products, you love the most.

It is correct to eat in the home minds even if you choose to drink less boron and licorice and more vegetables and fruits. You can get the design yourself. Olivkova Oliya instead of mayonnaise, veal, not pork and mutton, whole grain bread rolls at once. To gain respect, if you are not on a diet, it is not necessary to make up your mind that you can no longer afford your favorite products and passions. It's just that you can change your mind. If it’s chocolate, then let it be expensive, with the maximum amount of cocoa. Yakshcho pirig - that of wet brewing, with fruits, on sour cream, and not on margarine.

The first step in the transition to a healthy meal is the reason that you put it in your mouth at once and you will be recycled by the body. Instead, to make the TV marvel and thoughtlessly stuff chips in yourself, try to detect, like a little potato, oil leaks, streaming fat right at your slugs. As a modification of fat, that force clogs your judges, screams fat. Believe me, soon you yourself will not want to hang around chips. So, step by step, a person is painlessly drunk in the form of store-bought dumplings and cowbass, licorice soda and something else.

Go to menu folding

The best way to do this is to write down what you will prepare in the next few days, and if you want to buy products. Now you will have a brown cat and a clear plan that you will give to your relatives. When folding the menu, it is necessary to take care of what the women, the man and the child will need, they can be very upset. Warehouses of the right food - these are the best products, which we already looked at more. Now let's think about what we can cook from that.

Ration for a modern woman

Do not forget what the basis is, the bone. We will give you an example of the right meal for a woman. The menu may change depending on how active you are.

Traditionally rozpochinaemo s monday. For a snack, add 200 g of grapes near the water. Add one apple, a teaspoon of honey and 50 g of syrup. For lunch, a portion (250 g) of soup. Today, you can have sirny and vegetable salad. At noon 1 banana, and in the evening 200 g of shrimp and sprats of ogirkiv.

Another day starts with 200 g of porridge. Buckwheat will become a wonderful choice. On the other side, banana and persimmon. At the same time 250 g of soup. For variety, you can cook from dried mushrooms, 100 g of steam cutlets and rice troch. For another snack, cabbage salad. And in the evening please yourself with a vegetable casserole, adding 200 g of rib chi mussel to it.

Liquorice snack is a guarantee of a burning mood, so prepare 150 g of banana-syrnoy casserole and 20 g of dried apricots. Another snack is 100 g of natural yoghurt. For about 250 g of soup and stewed vegetables. At noon 2 loaves with jam, 1 apple and kefir. For the evening 250 g of chicken breast and 100 g of vegetable salad.

Well, how do you like the menu? Proper eating for a woman is not obov'yazkovo tedious and hungry. Once a week, you can allow yourself one harrowed herb, a sandwich with mayonnaise, a shashlik or a taco with cream.

Eating for the strong half of the people

While a woman needs more fermented milk products, a man needs meat and cereals. Bіlok is guilty of being present at a sufficient number, otherwise it causes suffering to the m'yazov mass, as well as the heart. Therefore, it is more correct to eat food for people, including meat and fish. To put it briefly, then for a meal a person needs to get used to eating carbohydrate food, for a meal of protein, and in the evening again folding carbohydrates. Let's take a look at the examples of one day:

• Snidanok - porridge with whole grains and milk, fresh fruits, green tea. Abo eggs with tomatoes and basil, grain bread, fruit and yogurt.
• Another loan may be independent of interest. Tse vіdvarene egg, cheese, bread, tea, yogurt.
• Obid is the main meal. You can choose meat with rice and vegetable salad. An alternative to the camp is soup from sochevitsa, cheese and bread. Abo borscht, somga and fresh vegetables.
• Noon tezh may buti obov'yazkovo. Tse salad with vegetables, fruits and peas.
• Supper - baked potatoes and shrimp salad, fresh fruit. In addition, you can also use liver and garnish from cauliflower, grain bread.
• Before going to bed, kefir and fresh fruit.

And I know nothing foldable. Proper eating for people does not pass the fasting fast. A varied diet of eating allows you to keep all the organs of the system in order.

Do not forget that this is not a short-hour diet, but a proper meal. Recipes, menus - think over more and more ahead, to go to the store already with a list. If so, without which you cannot live, then write down these products in the list and share them equally on all days of the week.

The preparation of products is also the whole science. Vіdmovtesya vіd greasy, rich broths. Better than vegetable soup and okremo shmatochok of stewed meat. Smazhen, boroshnyan, licorice - the whole group is fenced. Once a week you can treat yourself to a pie, but not more often. The best product to stew, cook or stew. The diet may have a large number of vegetables and fruits. Portions may be small. As if you are hungry, rather than mother, under the hand of a sprat of gorishkiv, or water with honey. For example, 200 g of boiled chicken and 1 large stump - the whole supper is normal.

Reading hour: 7 min

First of all, food, how to be able to lose weight if you want to lose weight: how to encourage your diet? As you can see, in order to relieve the congestion of the vaga, it is not enough to go in for sports regularly, it is necessary to look over your food stars. We offer you a menu of the right food for weight loss, as it will help you to take a look at the hour of planning your diet.

Read the report of our other articles about eating:

10 important rules about proper eating for weight loss

First, go to a detailed description of the menu of the right food for weight loss, guess the basic rules for losing weight. Tse those who are important to know the skin, who are worse!

1. Lose weight due to a calorie deficit, and not proper eating. If we are less, the body needs less energy, we start to beat the reserve fund like fat. In this way, the process of losing weight starts. Well, if and in some days you see it, it doesn’t have a significant meaning. If you are eating with a calorie deficit, then you will lose weight.
2. All diets, no matter how stinky they were called, are directed at those to make people feel less and create the necessary calorie deficit. Losing weight on the right food can be reached for a fish meal at a hedgehog: you live less calorie products and get rid of the "grub meal". As a rule, how much is enough to overcome a calorie deficit, so you don’t care about calorie numbers (If you want and with the right products, you can eat with a surplus and dress).
3. Therefore, if you want to lose weight, you can’t eat only the right foods: chicken breast, buckwheat porridge, herbs from cauliflower, low-fat cheese and salads from fresh vegetables. Chi is not the product itself according to its own consumption of the set of vagi, but the overkill is too many calories.
4. Fatty, boroshnyanimi and licorice products can easily create too many calories, so I have to cut them. However, if you want to include these products in your calorie allowance, then you can get used to them without losing weight.
5. However, it’s better to try the menu of proper eating: not for losing weight, but for good health. Remember that fast food and malt do not carry any food value and, moreover, when used in large quantities, they negatively affect the body.
6. Without a middle hour for losing weight, I don’t play a special role, so you don’t have to change your diet and routine. Just remember that Putting together a competent, correct menu for the day will help you eat balanced, and that means minimizing a little hunger, making the sounds of food look better, and improving the work of the SHKT.
7. Proteins, fats and carbohydrates do not cause a total injection into a decrease in the weight, for weight loss the most important is the caloric content of the diet. Ale ci indicators are important to protect for the preservation of meat (proteins), sufficient energy (carbohydrates), normal work and hormonal systems (fats).
8. The products can be placed on the plate in any way they look, without interfering with the process of losing weight. If you want to enjoy a free meal, or eat food in a way that is more familiar to you - be kind.
9. The following recommendations are only one of the widest options for the menu of proper eating for a skin day. You can indulge in the menu according to your ability, neobov'yazkovo orient on dietary canons. If you take in calories, proteins, carbohydrates and fat, then your hands are untied: to lose weight, just eat in the framework of the KBJU.
10. Rozpodіl blіkіv і v uglevodiv protyagіv day, snіdanki snіdanі і іn the evening, nі nі products іn thіѕ next training - іt іѕ thе addition tsegla tіla dіvnіstvі tіla, аlе аrе аlѕ аlѕ far nο key. The stench is extremely relevant at the final stage of polishing the body and bringing it to the ideal shape.

Let's bring a bag. Diet indulgence in the zavoi vag should be taken to the cold at the eating place, regardless of the diet and the menu for the skin day. For the same reason, you need to eat calories in the best way to lose weight, you can still plan your meals for your own judgment within the framework of your KBZhU norms.

Proper eating is a healthy tool for losing weight, which will help you change your eating habits and eat more balanced and healthy.

What is important to remember when folding the menu of proper eating for a skin day:

• Snіdanok can be rich in folded carbohydrates for energy for the whole day.
• Shvidki in carbohydrates (malt, desserts, dried fruits) are more likely to take root in the first half of the day.
• Supper bazhano robiti is importantly white.
• The skin is guilty of including cellulose (fresh vegetables, visivki, whole grains, fruits).
• Forget about the rule "don't eat after 18.00", but dine as soon as possible, no later than 2-3 years before bedtime.
• Add calories per day in approximately the following proportions: 25-30% snacks, 30-35% meals, 20-25% suppers, 15-20% snacks.
• For 1-2 years before training, it is better to eat in carbohydrates with a stretch of 30 minutes after training - in carbohydrates + protein.

Once again, it is recommended that for losing weight the most, you need to take a severe calorie deficit per day. Ale z look balance of eating, saving health, energy, normal functioning of the body and changing the risk of life better still dotrimuvatisya vishchevikladenih rules.

Srazkove menu of proper eating for the day:

• Snidanok: Foldable in carbohydrates.
• Other: Sorry in carbs
• Obid: Proteins + Carbohydrates + Fats. Obov'yazkovo cotton fabric.
• Noon: Carbohydrates, maybe troch fats
• Supper: Protein + eggplant squash.

We will suggest a sprinkling of menu options for proper eating for weight loss. Instead, apply the most popular and distant variants of a snidanka, insult that evening, as they are most often heard by those who are worse. You can have a menu of the right food for a skin day to suit individual needs.

Snіdanok:

• Porridge with fruits/dried fruits/peas/honey and milk (the best option is porridge)
• Eggs with whole grain bread
• Sandwiches with whole grain bread or bread
• Oatmeal pancakes
• Smoothies with syrup, milk and banana
• Whole grain plastics with milk

Obid:

• Cereals/pasta/potatoes + meat/riba
• Stewed vegetables + meat/fish
• Salad + meat/riba
• Vegetables/garnish + beans

Obid є most "democratic" їdoy, here you can choose practical whether or not to eat products to your liking.

Supper:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Sir
• Kefir with fruits

Snack:

• PP-vipіchka
• Peas
• fruits
• Dried fruits
• Sir chi white yogurt
• Whole grain bread/bread

From the proposed options for snacks, lunch and dinner, form your own version of the menu of the right meal for a skin day.

calorie content of the diet independently, using your own portions and specific products. Before speech, it’s easy to reach out with modern gadgets: