Proper nutrition for weight loss

Appreciate your current diet with it, as it should be in fact. In healthy nutrition should be present:

• vegetable protein;
• proteins of animal origin;
• slow carbohydrates;
• a quick, but healthy carbohydrates;
• vegetable fats.

In the basis is all the same proteins, fats and carbohydrates, but we need to deal with it, what foods to choose, how to supplement the body with useful substances, and no calories-they are false.

Us, why they constantly want to eat? Because we eat for worthless products. Consider, for example, an ordinary sandwich with sausage. Take a look at what you eat:

• Bread – white refined flour with E-additives and sugar. The bread has a high glycemic index for sugar is even higher, useful substances – 0 (because the flour is cleansed). What we call bread, will score you a stomach gluten. You will experience a pleasant feeling of satiety, but the digestive system will thank you won't tell, because the body is nothing but garbage did not get.
• Sausage – it's full of the chemistry of E-additives, stabilizers, sugars and glutamate sodium. Although in it and eat the meat, its anticipated benefits and the next is not worth the damage that will cause the chemistry of the body. Feelings are pleasant not only on the language. But for the stomach, everything turns hard and unnecessary work. With the same success you can eat a few plastic bags.
• Coffee – in a small amount of benefits, but only if it is freshly brewed beverage. If this is your first dose of caffeine of the nine per day, cardio-vascular system will work on wear. And if you drink coffee on an empty stomach, gastritis – it is the future diagnosis.

So, for breakfast we got a sharp jump in blood sugar, excessive drugs coffee for the heart and the white gluten. But we still had dinner! Try to eat more useful? Don't worry, it's easier than it seems.

Protein

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

• legumes;
• seeds;
• nuts.

When you eat each day courses serving of peas, you saturate the body with vegetable protein. When you add to useful pastry sunflower seeds or flax, you add to the gross tissue protein. And finally, every healthy snack, combined with nuts, saturated fatty acids, a good protein.

If you don't have a shortage in the vegetable protein is a protein of animal origin is not necessary in that quantity in which it is our custom there. However, to exclude this protein is not worth it. Servings of fish, chicken or lean beef, as well as all dairy products are a good to diversify your diet. The main thing – how it is prepared. But about it we will tell about something lower.

Carbohydrates

Our main enemies and at the same time our main friends. Without carbohydrates the body does not get energy. Experts say that in the normal diet, the average person should be 65% carbohydrates, but if we lose weight, is number of worth it to reduce to about 45%.

Carbohydrates occur fast and slow. The first supply of sugar in the blood, and fast. If you eat fast food, then it is necessary to notice, how quickly they want to eat again. This happens due to the surge of sugar in the blood.

Slow they add sugar slowly, giving a long lasting feeling of satiety. Here they are then, as time and need. On slow carbs include foods with a low glycemic index, with fiber and necessarily natural:

• bread from unrefined flour;
• unprocessed cereals;
• fruit;
• dried fruit;
• vegetables.

With dried fruit and pieces of fruit with a high glycemic index, such as bananas, melons and watermelons. But due to their nature, are permitted, from time to time in small quantities in the first half of the day, because from the morning the metabolism faster than in the evening. These are the basics of dietetics.

Fats

When it comes to fats, is that their is no need to worry. Until recently, nutritionists thought that the right fats are responsible for overweight, but rather are to blame for the conditions of increased cholesterol, and it's just animal fats (margarine, butter). From vegetable oil woes won't, try eating a few tablespoons of vegetable oil – it is impossible and tasteless, and there is a teaspoon of refueling in the salad – for the second interview.

Stop to be afraid of fatty products. The solid food can be and need to sit on a yogurt 0%, but we we eat properly not only next week, and my whole life, so choose a variety of products. Today, cottage cheese with fat 1%, tomorrow – 15%. Fats allow for easier absorption of other nourishing substances of the same protein. Completely fat free, so he can't.

As you can see, the list was impressive. Us so much for no restrictions. From the menu falls just a honestly harmful products, and remains the most delicious and nutritious. But there is one more point that we need to discuss.

Ways of cooking

The best is:

• cook;
• steamed;
• bake.

Broil you can, but the use of a large amount of oil has a negative effect on the product. At high temperatures, their structure changes, releasing carcinogens. If it is meat baked in foil, or cook it for a few, such as recharge can be used lemon juice with spices and no oil.

Ways of cooking are good only in those cases when it is necessary to prepare a protein meal. As for the carbs, then it is better to try at all to handle, or to do it with minimal effort.

• kashi better steamed than to cook if possible;
• vegetables eaten raw or slightly bake, if necessary;
• fruit eat only fresh.

When processing foods with carbohydrates have gets damaged fiber. No research is not necessary, you need to eat fresh leaf of the cabbage and try to do the same with the braised cabbage. In the second case, there is neither fiber nor vitamins.

In the winter with no problems – lightly steamed and baked vegetables will be as it is impossible by the way. In the warmer seasons eat everything fresh.

Fractional nutrition

It is quite common that the truth that the food should be small portions, but often. This is good advice and worth sticking with. The stomach is not elastic, you will always be satisfied and the body gets what you need.

Perform 5 – 6 meals a day with gaps in 3 – 3.5 hours, I don't have to. As a full meal will descend and snacks. The main thing is to make it.

If for some reason you failed to get something to eat, it's not scary. But only if it is the exception and not the trend. Indulgences are not allowed in the dining room. It is so important to a meal that without it anywhere.

Drinking regime

You start to lose weight if you drink a lot. Many – it doesn't mean pouring water. 2 – 3 liter quite a lot.

The water triggers your metabolic processes to handle the slag, the living tissue. If there is a lack of fluid, all of these processes inhibit.

To water include the right clean fresh water, natural fruit juice, fruits, vegetables, weak green and herbal tea. Coffee, black strong tea, alcoholic beverages, juices from the packages to divert water more than they give and are not considered water.

This means that if you drink 2 liters of water per day + fresh fruit, then fill up the body a proportionate amount of liquid.

So our daily diet should:

1. consist of protein, complex carbohydrates, vegetable fats;
2. be properly steamed or in the oven;
3. crushed into 4 – 6 meals;
4. necessarily accompany the drinking regime.

Healthy breakfast for weight loss

With point we have solved, but still need to separately tell about a healthy breakfast. Remember that it is very important? And all because:

• you scattered the metabolism;
• normalize sugar in the blood, preventing its horse racing;
• not overeat for the night;
• acquired the biggest portion of the vitamins and minerals.

For breakfast for you turned out to be really useful, follow the simple rules.

1. A glass of water before a meal. Start the process of digestion from the morning hard. I'm sure that sounds familiar. But to this process through easier, just drink a glass of water on an empty stomach. Do not add anything, just drink water at room temperature. It's good for the stomach.
2. Fruit before a meal. Fresh fruit can not eat after a heavy meal, for example, after a boiled eggs or meat. Fruit I need some 15 minutes to copper arrow", and the meat – about 2 hours. Enroll into the stomach after the meat, the fruit will start to ferment. From here, there is constipation and indigestion. Make a habit to eat one after the other fresh fruit before the main meal. For example, an apple or a banana. So you give your body easy to wake up, he wrote vitamins and feel the inflow of forces.
3. Protein + complex carbohydrates. The main meal should consist of protein and complex carbohydrates. For example, egg white omelet with vegetable salad.
4. Drink within 30 minutes after a meal. When you eat a serving, wait half an hour before you drink a hot drink, either coffee or tea. It is necessary for it, so as not to disturb the digestion, and no dilution of the gastric juice.
5. Breakfast 30 minutes after waking up. Wake up, drink water now, and then you can wait a maximum of half an hour before a meal. Generally better than to wait, and immediately go into the food. But few of the things from the morning – just no time. Therefore, remember: 30 minutes – that's all you can afford, then they must necessarily eat your healthy breakfast.

Recipes

From theory we move on to the practice. There are excellent recipes for the preparation of a rich and healthy dishes that will come in handy.

One advice – do not try to right from the first day of to cook new dishes. Drive slowly, one meal per day, and recipes with photos will help you do this. After all, the transition, and on the correct nutrition, it is difficult for the body and the psyche thing.

Pumpkin soup-puree (light)

Ingredients:

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

Coming soon:

1. Fennel, celery and onions cut into medium-sized cubes.
2. Garlic finely chop.
3. Fry the garlic, gradually add the pieces of celery, onion and fennel.
4. The pumpkin should be cleaned and cut into medium pieces.
5. Tomato cut into cubes.
6. Add the pieces of tomato and squash to the fried.
7. Keep the vegetables on low heat. Wait until the pumpkin is soften.
8. Send all the ingredients in a blender and turn the soup puree.

Baked in foil fish

Ingredients:

• fillets of any fish (slices);
• any vegetables (e.g. carrot, cabbage, zucchini);
• onion;
• vegetable oil;
• natural spices.

Coming soon:

1. Fillets, rinse, dry. Slice part, if it is necessary.
2. Place the foil, greased her vegetable oil.
3. Cut the onion rings and place a few rings on the foil.
4. On top of the rings put a serving of fish.
5. Add the pieces of vegetables that you have selected. It is possible to individually bake, but I will have to tinker.
6. Salt and season with spices.
7. Bake the fish for 20 – 30 minutes.
8. Serve in a seeded wrap.