Recipes proper nutrition for weight loss

Everyone desires a perfect physique, you should realize that eating all in a row, to become slim and beautiful is not possible. Do not necessarily sit on a strict diet every day. For weight loss and effective weight loss is enough to follow a healthy lifestyle and the principles of proper nutrition.

On the basis of the PP lies counting calories and protein, fat, carbohydrates. A healthy menu includes simple, tasty and healthy dishes. The main thing – correctly to choose the recipes to have at hand the necessary products, select a way of cooking. Recipes proper nutrition are not only suitable for balanced dietary supplement, it is possible to cook for breakfast, lunch or dinner for the whole family.

General recommendations

When proper nutrition is necessary to eat often, but small portions. It is very important to correctly choose products, which combine well among themselves. If they are incompatible, it will affect the work of the gastrointestinal tract. On the PP they move slowly. Entering new foods gradually. Do not focus on the struggle with calories. Sufficient daily norm selected volume to 1200 kcal. But if you are dealing with the safety loads, walk for fitness and can maximize an active lifestyle, the standard can be changed.

Always read the composition of the bought products. In them should be, what the least sugar, its substitutes, fats and various preservatives. PP does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but the pastries and desserts can be prepared with the benefit figure. Definitely give up:

• carbonated sweet drinks;
• semi-finished products;
• poor quality food;
• mayonnaise;
• bread from white varieties of flour;
• theft of sweets (cookies, chocolate, cinnamon).

Healthy eating should be balanced. The most important thing we have to understand, PP is not a diet, it's a lifestyle, its a new style that a man must for himself to accept. Never Morita yourself hunger. The rule "do not eat after 18:00" a long time ago obsolete. The last meal should be 2-3 hours before bedtime. So if you go to sleep at midnight, dinner you can spend in 21:00. Condition – the food should be easy, look at the calorie dishes.

Cook food PP is a need for a few, in the slow cooker, the oven. Exclude frying in a pan. If there is a need for something to sear, use a few drops of olive, and not sunflower oil, but it is better to buy a pan with a teflon or ceramic layer and cook without fat.

The first half of the day

The time before lunch is ideal for the intake of complex carbohydrates and fiber, i.e., oatmeal, vegetables, bakery products (but only from the durum wheat oats, bran). An excellent solution to become a pancake of oatmeal, which can be serve with sweet and vegetable fillings. Such food long digested, provides energy and strength.

What to cook for breakfast for myself and the children to the morning meal benefit, thinks that everyone who went on the PP. We offer a few recipes for a healthy breakfast, which the cook with step by step photos you won't have a problem.

Squash muffins

To prepare this tasty dish at home you will need:

• zucchini – 600 g;
• egg – 2 pcs;
• whole wheat flour – half cup;
• garlic, herbs and spices according to taste.

1. Zucchini wash, peel and grate on a grater.
2. Add to the zucchini the remaining ingredients, mix.
3. In the shape of parchment spread out on the dough, bake in the oven for half an hour at a temperature of 200 degrees.

Banana pancake

Lovers of desserts would remain indifferent in front of banana pancakes. The aim is that you will need:

• 3 bananas;
• 1 egg;
• 1 century, fat-free yogurt;
• 1 century, corn or oat flour.

1. Bananas clean up, mash with a fork.
2. Add the kefir and egg, whisk blender.
3. Enter into the mixture the flour, thoroughly of the bazaar the dough.
4. On dry or puree the olive oil in a frying pan fry the pancakes on both sides until golden brown crust. Serve to the table in hot form.

Protein pancakes

Please yourself and loved ones, prepare the morning from cheap, but useful protein pancakes. For this, you will need:

• 200 g low-fat cottage cheese;
• 2 tbsp. l. oat flour or bran;
• 150 ml of milk;
• 3 egg whites;
• stevia or honey.

1. All the ingredients fold into a bowl, whisk blender.
2. Fry in a pan without oil.
3. Serve with fruit and berries for tea.

Also for breakfast are especially suited cheesecakes of cottage cheese, or casserole cheese, oatmeal or buckwheat porridge. The cooking time of each meal should not exceed 20-30 minutes. Caloric in the dining room the biggest, because it is necessary to recharge the body strength and energy for the whole day.

The second half of the day

Lunch – time the other dishes. An excellent choice will be soups and salads. So the menu for the week, make sure you take note of the following meal options.

Chicken with beans

This meal is a complete lunch, after which you can drink a glass of juice or a cup of tea. As an alternative to the main component it is possible to use a turkey. For its preparation take:

• chicken fillet 350-400 g;
• beans 450 g;
• tomatoes cherry tomatoes;
• pesto;
• spices according to taste.

1. The pan lubricated with olive oil, fry in it the chicken breasts with the spices.
2. Pre-wet the beans in water for 4 hours, then stew into a baking dish, add the tomatoes and pesto.
3. We combine all the components and bothering on a small heat for another 5-7 minutes.

Meatballs of beef

For the chops we need to take a piece of meat (500 g), and prepare the ground meat. Shopping analogues is better not to take. In addition to the beef you'll need:

• skimmed milk – 70-100 ml;
• onions – 1-2 pcs.;
• salt and pepper to taste.

1. Onions clean, cut in large pieces and fold into the bowl of a blender.
2. Add the milk and whisk.
3. Minced salt and pepper, introduced the onion mixture. All carefully the bazaar.
4. Form the cakes, lay on with parchment baking and send in the oven for 45 minutes at 180 degrees.

Baked fish

The fish – source of protein and trace elements. Choose lean. An excellent solution to become Pollock. How to make delicious and fresh fish on the prescription PP, you will need:

• 6 pieces fillets of saithe (total mass of about 500-600 g);
• quartered lemon;
• 5 century ml apple juice;
• 1 onion;
• the salt and pepper.

1. Fish fillets wash, dry, grate salt and spices, sprinkle with the juice of citrus.
2. Foil, greased with olive oil, put the fish fillets, top, sprinkle with half rings of onion, pour the apple juice.
3. Wrap the fish, and send in the oven, preheated to 200 degrees for 40 minutes.

Serve the dish can be made with baked vegetables — broccoli, cauliflower, zucchini, eggplant.

Before going to bed

Food at night should be light and low calorie. Dinner is best eaten with a low fat cottage cheese, salad, seafood (cooked squid, fish for a couple), scrambled eggs without the egg yolks, fish meatballs. The list could go on, the main thing – to capture the essence and stick to the general rules of PP. We offer recipes for salads, which will become a delicious dinner for you.

A salad of radish

Straws cut the radishes and carrots in equal proportions. Add a clove of garlic, a handful of crushed walnuts, sprinkle with lemon juice and olive oil, salt, pepper, bazaar and her.

Salad "Yummy"

A gentle and tasty salad prepared in 10 minutes. To 100 grams of celery and cucumbers cut into cubes. Two boiled eggs, also cut and add to the vegetables. 50 grams of low-fat cheese three on a grater. On request we cut the herbs, garlic. Salt and refillable low-fat sour cream.

Beet salad

For the preparation you will need to take 100 g of boiled beets, carrots and cucumbers. Grate all the ingredients on a grater, salt, pepper, add the herbs and olive oil. The salad is ready and you can serve it to the table.

Snacks

The issue of snacking always occupies a special position in the discussions and rules of sports, a separate or different type of food. Snacks need, often referred to as brunch and afternoon snack. But what is most important – properly snacking. The food should easily absorption and have small portions. Excellent choices of snacks are:

• smoothies;
• fruit;
• a serving of low-fat yogurt;
• oatmeal cookies;
• great fried chickpeas;
• dried fruit;
• vegetable baked, etc.

Eating right you can take advantage of not only la weight loss, but also for the recruitment of muscle mass. It is important for the strength of the athlete, that increase the muscles. In their case, the emphasis should be on complex carbohydrates, not protein.

Form PP menu for the month will be difficult. First, plan your menu for the week. When you get used to it and learn how to properly choose dishes in accordance with the time, days, calories and other parameters can complicate the task.

Don't forget the tips from an expert on nutrition, exercise regularly, drink plenty of water, walk in the fresh air and avoid stress. Only a comprehensive approach will guarantee you good health, youth and beauty for many years.