The right diet for losing weight

Evaluate your current diet with the as it should be. In a healthy diet should be able to:

• vegetable proteins;
• Proteins of animal origin;
• slow carbs;
• quick, but healthy carbs;
• vegetable oils and fats.

In the base all the same proteins, fats and carbohydrates, but we need to understand, to choose what foods to provide the body with useful substances filling and not calorie-pacifier.

Why always want to have? Because we eat useless products. Take, for example, an ordinary sausage Sandwich. You are what you eat:

• Bread – refined white flour with E-additives and sugar. When bread has a high glycemic index of sugar is even higher, nutrients – 0 (because the flour is cleaned). What we call bread, made the stomach Gluten. You will experience a pleasant feeling of satiety, but the digestive system not to say you thanks, because the body is getting nothing except the garbage.
• Sausage – this is glutamate, a solid chemical of the E-additives, stabilizers, sugar, and sodium. Even if it is to eat meat and then its supposed to use and not worth the damage causing the chemical to the body. Pleasant sensations only in the language. But for the stomach, it's all about heavy and useless work. Just as well you could eat, a couple of plastic bags.
• Coffee in small amounts benefits, but only if it is freshly brewed beverage. If this is your first dose of caffeine from nine per day, the circulatory System to be running on wear. And if you still drink coffee and on an empty stomach, Gastritis is the future of the diagnosis.

So, for Breakfast we got a sudden sugar, excessive coffee Doping for the heart and the white Gluten. And because we have not eaten it yet! You try to eat more than useful? Don't worry, it's easier than you think.

Proteins

The best proteins are proteins of plant origin. These include:

• Legumes;
• Seeds;
• Nuts.

If you eat a serving of peas, saturate the body vegetable protein. When you add in useful pastries, sunflower seeds, or flax seed, you add to, a rough tissue Protein. Finally, any useful a delicacy in combination with nuts is a good Protein satiates you.

If you are no shortage of vegetable protein, animal Protein is not necessary in the same quantity, in which we have taken him. Nevertheless, to exclude such a Protein is not necessary. Serving of fish, chicken or lean beef, as well as all types of milk products to diversify good your diet. Especially as cooked. But we tell a little bit lower.

Carbohydrates

Our main enemies and at the same time our most important friends. Without carbohydrates, the body no energy. Experts claim that in the normal diet, the average Person 65% of carbohydrates should be, but when we lose weight, you should reduce the number of up to 45%.

Carbohydrates are the fast and long. The first supply of sugar in the blood and make it fast. If you eat fast Food, then you should know how quickly again want to eat. This happens due to the jumps of sugar in the blood.

Slow sugar supply slowly, a longer feeling of fullness. Here you are just what we need. The slow carbs are foods with a low glycemic index, with fiber, and absolutely natural:

• Baked goods made from flour;
• non-grain, worked;
• Fruit;
• Dry fruits;
• Vegetables.

In the case of dried fruit servings of fruits, and high glycemic index, for example, bananas, water-melons and melons. But in view of their naturalness, they are from time to time in small quantities in the first half of the day because in the morning the metabolism faster than in the evening. These principles of dietetics.

Fat

What relates to fats, then you should not fear. Until recently, nutritionists thought that fat are responsible for obesity, but they are more to blame for elevated levels of cholesterol, and then it's only animal fat (Margarine, Butter). Of vegetable oil difficulties, try to eat a couple of spoons of vegetable oil, – it is impossible and tasteless, but the teaspoon of filling in the salad are already on another call.

Stop the fear of fat-containing foods. On a strict diet can to sit and on yogurt 0%, but we eat properly, not only next week, but the whole of life, so they choose different products. Today, Quark with a fat content of 1%, tomorrow – 15%. Fats allow you to more easily appropriated other nutrients, the same proteins. Completely free non fat can.

As you can see, the list was impressive. So much is possible, no restrictions. From the menu, only open to products that are harmful fall, and remains very tasty and nutritious. But there is a point that we need to discuss.

A process for the preparation

Best:

• Cooking;
• Stew;
• Bake.

Can fry, but the use of a large amount of oil has a negative effect on the product. At high temperatures, their structural change, highlighting carcinogens. When the meat is baking in foil or stewed, as a filling can be used lemon juice with spices and no oil.

Options for cooking are only good in cases when you need to cook the Protein dish. As to the carbs, you better try not to handle or do so with minimal effort.

• Kasi zaparivat better than cooking, if possible;
• Vegetables raw or slightly bake, if necessary;
• Fruit eat only fresh.

In the processing of products with carbs in them fiber is damaged. No scientific studies need to eat the fresh leaves of the cabbage and try to do the same with stewed cabbage. In the second case, no fiber, no vitamins.

In the Winter with no issues – slightly stewed and fried vegetables at the right time to fall. In the warmer times of the year they eat everything fresh.

Smaller Meals

Already quite widespread truth, that the food should be in small portions, but often. This is good advice and it is well worth the stay. The stomach expands, you are always tired and the body gets the necessary.

You can make 5 – 6 meals per day at a distance of 3 – 3.5 hours, is no longer necessary. As a full meal coming and snacking. The main thing is that he was.

If for some reason you couldn't eat, it's not so bad. But only if this is the exception, not the trend. Facilities the Breakfast room is not allowed. It is such an important meal, that without him nothing.

Fluid intake

You don't start to lose weight if you drink a lot. Many of the means of water filled. 2 – 3 litres in total, enough.

The water dissolves the metabolism, handling of slag, nourishes the tissue. If a lack of fluid, inhibit all these processes.

To the water clean, fresh water, natural fruit juices, fruit, vegetable, Fresh, green and herbal tea. Coffee, black, strong tea, alcoholic beverages, juices from the packets take more water, give as a and not for water.

That is, if you drink 2 liters of water per day + fresh fruit, then fill in the body with the right amount of liquid.

So, our daily diet should be:

1. consist of protein, complex carbohydrates, vegetable fats;
2. properly steamed or in the oven;
3. divided into 4 – 6 meals;
4. necessarily go hand in hand with drinking Regime.

Healthy Breakfast for losing weight

With the base, we are ready, but still need to tell separately about healthy Breakfast. Remember that it is very important to you? And all because:

• You are overclocking metabolism;
• normalize sugar in the blood, prevents race with his horse;
• not too much to eat in the night;
• Free the great serving of vitamins and minerals.

The Breakfast seemed to be really useful, follow the simple rules.

1. A glass of water before eating. You start the process of digestion in the morning is difficult. Surely you know it. But in the process it was going to be easier enough to drink a glass of water on an empty stomach. You don't add anything, only drink water at room temperature. It is good for the stomach.
2. Fruit before meals. Fresh fruit there after heavy meals, e.g. boiled eggs or meat. Fruit which takes 15 minutes to digest, and the meat for about 2 hours. The enrollment in the stomach after meats, fruits begin to ferment. From here, constipation and digestive disorders. Take for a habit to eat a fresh fruit before a meal. For example, an Apple or a banana. So you give to Wake up the body with easy to pick up vitamins and feel a surge of strength.
3. Proteins + complex carbs. The main meal should consist of protein and complex carbohydrates. For example, Protein-omelette with vegetable salad.
4. Drink 30 minutes after eating. If you have eaten a portion, wait a half hour before you a hot drink, be it coffee or tea. This is not necessary, in order not to disturb digestion, and to not dilute the gastric juice.
5. Breakfast 30 minutes after waking up. Wake up, drink a water, and then you can wait a maximum of half an hour before meals. Best not to wait but to immediately start eating. But how do you know what it goes tomorrow – just no time. So don't forget to 30 minutes – that is all, and what you can afford, then you need to be eating a healthy Breakfast.

Recipes

From theory to practice. There are great recipes for hearty and healthy dishes that you statistics function.

A tip – do not try immediately with the first day cook new dishes. They move gradually, one meal per day, and recipes with photos to help you. After all, the transition to proper nutrition, is a complex, to the organism and the Psyche of the thing.

Cream of pumpkin soup (easy)

Ingredients:

• 2 kg of fresh pumpkin;
• 3 heads of young garlic;
• 1 onion;
• half of the fennel;
• 2 of the shaft of celery;
• 1 tomato.

Cooking:

1. Fennel, celery, and onion cut into medium-sized cubes.
2. Finely chop the garlic.
3. Fry the garlic, gradually adding to it pieces of celery, onions and fennel.
4. The pumpkin you need to peel and cut into medium-sized pieces.
5. The tomato cut into cubes.
6. Add the pieces of tomato and grilled pumpkin.
7. Keep the vegetables at a medium heat. Wait until the pumpkin is soft.
8. Sending you all the ingredients in a blender and turn to puree the soup.

Fish baked in foil

Ingredients:

• fillets of any fish (pieces);
• all of the vegetables (e.g. carrots, cabbage, zucchini);
• Onion;
• Vegetable oil;
• Natural Spices.

Cooking:

1. Fillets, wash, Pat dry. Cut into portions, if needed.
2. Put the foil, grease it with vegetable oil.
3. Cut the onion rings and place a ring on the slide.
4. From the top to the rings, you place the portion of fish.
5. Add the pieces of vegetables, which have chosen. You can bake them separately, but it needs more tinkering.
6. With salt and spices seasoning.
7. Bake the fish for 20 to 30 minutes.
8. Serve into the provided foil pouch.