Crash diets allow you to lose a few kilograms of weight in a couple of weeks, but their disadvantage is that the body fat will return soon. To stay slim and not gain weight, you need to follow a proper diet every day. This doesn't require limiting yourself to one delicious meal or constantly starving yourself.
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. Its diversity will allow you to maintain a healthy diet (PP) without effort or stress, and the result will be a beautiful and slim figure. The right food recipes for weight loss have a huge list of benefits. These are only some 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 occasion.
- The right nutrition menu allows you to select foods 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 long-term adherence to the selected diet. The menu needs to be planned for weeks, while healthy food will help to shed body fat smoothly and permanently. The whole process of weight loss will take, depending on the individual characteristics of the body, several months, but the result will last for a long time. Additionally, gentle weight loss will prevent the unsightly sagging skin that is often left behind after abrupt 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 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 easiest carbohydrates to digest are found in white bread, cereals, and confectionery. All this should be replaced with coarse grain products, which are not saturated worse than usual, but do not turn into fat. If there are problems with the kidneys, you need to limit protein intake and give preference to cereals.
Calendar
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 done both for the day and for the whole week. The emphasis should be on breakfast, as food eaten in the morning is fully digested throughout the day.
In the first days, eating a large amount of food for breakfast can be problematic, but literally after a week the situation will radically change. 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 involves up to 6 meals a day, so you don't have to go hungry.
If from time to time there is a desire to eat your favorite sweet or a bun, you should not deny yourself, as this can lead to stress and subsequent spoilage of food. PP menu items must be prepared stewed, boiled or steamed, using a grill is acceptable. You should not fry in oil, such food provokes obesity and nullifies all efforts to lose weight. However, it is impossible to completely abandon fats, they should only be used without frying.
oatmeal for breakfast
Oatmeal not only contains many useful trace elements, but also improves intestinal motility. It is better to eat it 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 need to chop a little nuts (lightly fried), wash a few raisins, dried apricots or other dried fruits to taste.
- Mix nuts and dried fruits with porridge, add a tablespoon of honey and eat.
If you are tired of oatmeal, the dish can be made from buckwheat, rice or millet. Choosing nuts, you need to remember that, for example, peanuts can cause allergies. Walnuts are better 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 you wish. The sandwich is prepared in this way:
- At night, the breast of chicken, turkey or any other bird is boiled. Instead, you can buy lightly salted red fish.
- In the morning, minced breast or fish is placed on slices of wholemeal bread.
- Slices of low-fat natural cheese are placed on top.
- In the summer, you can top a sandwich with lettuce, tomatoes, or cucumbers. Out of season, it is not convenient to buy them, 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 yogurt without sugar.
Tortilla
This tortilla differs from the usual one in a lower fat content. It is prepared like this:
- Pour a couple of tablespoons of olive oil into the pan.
- 2 whole eggs and 2 proteins are broken into hot oil.
- Any vegetables to taste crumble on top, it can be dill, parsley, basil or cilantro.
This tortilla goes well with a fruit salad without sugar. It is best eaten in the morning, but can also be prepared in the middle of the day as a light snack.
pasta for lunch
When choosing pasta, you need to pay attention to the type of flour from which they are made. Recipes for proper nutrition for weight loss imply that you use pasta made from hard flour every week. Cooking pasta is better for lunch, the classic recipe looks like this:
- Pasta is boiled, tilted back into a colander and washed with boiling water.
- The still hot pasta is placed 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, they can simply be boiled for a couple or in boiling water, bringing them to the "al dente" state. This means that the vegetables should be slightly cooked and slightly crisp. 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 grits.
- Dip cabbage first in protein mixture, then in grits, place on baking sheet.
- Bake until done.
Cabbage obtained in this way can be eaten for lunch as a separate dish or as an addition to the pasta from the previous recipe.
lasagna
Lasagna is a tasty and healthy dish if it is prepared with hard flour and a minimum of fat. For its preparation you need:
- lasagna dough bag
- 200gr eggplant
- 200 g of courgette
- 200g tomatoes
- 100 gr of boiled carrots
- 50g low-fat sour cream
- 2 cloves of garlic
Cut the aubergines, carrots and courgettes into thin spaghetti, the tomatoes into circles. Lightly fry raw vegetables in olive oil. Crush the garlic and mix with the sour cream. Boil the lasagna dough according to the instructions, cover 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 you wish, you can vary the names of vegetables:
- Chop a small onion, slightly chop a couple of tomatoes and keep for a minute in boiling water, then cut into small pieces.
- Peel the large sweet pepper and cut it into pieces.
- Fry the onion in olive oil and add tomatoes, peppers and parsley to taste.
- Pour fried vegetables into water or vegetable broth, bring to a boil, add 3 tbsp. I 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 should select low-fat varieties, such as young beef, rabbit, and poultry. They can be combined with vegetables in this way:
- Aubergines, courgettes, tomatoes, peppers or other vegetables are cut to taste, put in a cast-iron skillet with a little olive oil and cooked over low heat.
- The meat is boiled separately, in this case it is a chicken fillet. It can be simply boiled in water or steamed.
- The finished fillet is cut into pieces, added to the vegetables and cooked for another 5 minutes. At the end add salt and spices to taste.
As a side dish, buckwheat or brown rice pairs well with this dish.
rice with seafood
Seafood is an integral part of the week's diet. You can use any fish, squid and other shellfish. As a side dish, nutritionists recommend using unpolished brown rice. The dish is prepared in this way:
- Brown rice should be washed under running water until no more cloudy water comes out. Soak in cold water for 2 hours.
- Boil the rice in a large saucepan, taking into account that its volume will increase three times. The boiling water should be slightly salty.
- Seafood is steamed or boiled in water, it needs to be salted.
- Put the seafood on the rice, the dish can be served at the table.
For seafood, you can prepare a sauce from yogurt, crushed garlic and finely chopped dill. This sauce is very healthy and delicious.