Proper nutrition for weight loss

Take your current diet with the way that it should really be. Healthy food, should be present:

  • vegetable proteins;
  • the proteins of animal origin;
  • carbohydrates slow;
  • quick, but useful carbohydrates;
  • vegetable fats.
proper nutrition for weight loss

The basis of all of the same proteins, fats and carbohydrates, but we have to deal with that, which products to choose to replenish the body with useful nutrients and not calories-false.

- Because you still want to eat? Because we eat useless products. Take for example the regular sandwich with sausage. Watch what you eat:

  • White bread refined flour with the additives and sugar. Has bread a high glycemic index, the sugar, it is still greater, useful substances – 0 (because the flour clean). What we call bread, will score you the stomach gluten. You will feel a pleasant feeling of satiety, but the digestive system thank you do not say, after all, the body nothing but trash does not have.
  • The sausage is a solid chemical And additives, stabilizers, sugar, glutamate of sodium. Even if she has the meat of its supposed use and not worth the damage that causes the body chemistry. Pleasant sensations only the language. But for the stomach, everything turns heavy and useless for the job. With the same success, you could eat several bags of plastic.
  • The coffee in small quantities brings benefits, but only if it's fresh drink. If this is your first portion of the caffeine from nine per day, the cardiovascular system will be working for the wear. And if you drink coffee, and still with an empty stomach, gastritis is the future of the diagnosis.

Therefore, in the coffee of the morning we got a sudden jump of sugar, excess doping of the coffee to the heart, and the white gluten. Well, that we have not yet went out to dinner! Try to eat more useful? Don't worry, it's easier than it seems.


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

  • pulses;
  • the seeds;
  • nuts.

When you eat a serving of peas, you saturate the body vegetable protein. When you add useful cakes of sunflower seeds or flax seed, you add to a rough subcutaneous protein. Finally, any useful treat in conjunction with nuts feeding you a good protein.

If you do not have a lack of vegetable protein, the protein of animal origin is not required in quantity, in that we have the habit of eating it. However, we cannot exclude that protein is not worth it. Portion of fish, chicken or lean meat, as well as many dairy products as well to diversify your diet. More importantly – how it was prepared. But it is, we will explain a little below.


Our main enemies and at the same time our friends. Without carbohydrates, the body is not receiving power. Experts claim that the normal power of an average person should be 65% carbs, but, if lose weight, is the amount of penalty to reduce up to 45%.

Carbohydrates are fast and slow. The first provide sugar in the blood and do it quickly. If you eat fast-food, then, should observe, how quickly the desire to eat again. This is due to blood sugar spikes.

Slow deliver the sugar slowly, giving a longer period of satiety. Here's what this is for we and need. The slow carbs are foods with a low glycemic index, with natural fibers and make sure:

  • bakery of the integral;
  • the raw cereals;
  • fruits;
  • dried fruit;
  • vegetables.
recipes to lose weight

The dried fruits and parts of fruits with a high glycemic index, for example, bananas, watermelons and melons. But given their naturalness, they are allowed time in small quantities in the first half of the day, as well as in the morning, your metabolism faster, than at night. This is the basics of nutrition.


As for the fat, you should not be afraid. Until recently, nutritionists believed that is, the fats are responsible for excess weight, but they are guilty of a increase of cholesterol, and so, it is only an animal fat (margarine, butter). Vegetable oil woes will not be, try eating a few tablespoons of vegetable oil is not and without flavor, and, behold, a teaspoon of refills in the lettuce is already another conversation.

Stop to be afraid of fatty food. In units of the diets can be and sit in yogurt 0%, but we eat correctly, not only for the next week, and the entire life, so the choice of different products. Today, the cottage cheese with fat 1%, tomorrow – 15%. The fats make it more easy of absorption of other nutrients, even protein. Totally fat-free may not.

As you can see, the list was impressive. Us so much, without restrictions. From the layers menu just frankly harmful products, and continues to be the most tasty and nutritious. But there is another point that we need to discuss.

Methods of preparation of

Best of all:

  • cooking;
  • extinguish;
  • bake.

Frying can, but the use of a large amount of oil has a negative effect on the product. At high temperatures, its structure changes, highlighting the carcinogen. If the meat roasting in foil or cooking in steam, as refills you can use lemon juice with spices and butter.

Preparation methods are good only in cases where it is necessary to prepare the protein dish. As for carbohydrates, it is best to try not to handle or do so with the minimum of effort.

  • cereals best cooked in steam cook, whenever possible;
  • vegetables are raw or lightly baked, when needed;
  • the fruit to eat, only fresh.

During the processing of foods with carbohydrates that have the fiber damaged. Without research does not need need to eat fresh cabbage-leaf, and try to do the same with stewed cabbage. In the second case, since there is no fiber, or vitamins.

The winter no doubt it is a little stewed and boiled vegetables will fall at the right time. In the warm seasons eat everything fresh.

Small meals

Already it is quite common the idea that the food must be in small portions, but often. This is good advice and it's worth joining. The stomach does not stretch, you always satisfied and the body gets necessary.

Make 5 to 6 meals per day, with an interval of 3 to 3.5 hours, you no longer need. As a complete meal will come down and snack. The important thing for him was.

If for some reason you didn't get a snack, is not scary. But only if it is the exception, not the trend. The relaxations are not permitted for breakfast. This is so important to the food intake, which, without it, nothing.


You don't start to lose weight, if you are not going to drink too much. The mount – which does not mean the water is in place. 2-3 litres in total, enough.

the soup

The water runs all the metabolic processes, to deal with the slag, it nourishes the tissue. If you experience lack of fluids, all of these processes to inhibit.

Water refer directly to pure fresh water, natural fruit juices, fruits, vegetables, weak green, and herbal tea. Black coffee, strong tea, alcoholic beverages, juice packages take more water, they give and are not considered to be by the water.

That is, if you force a 2 litres of water per day + fresh fruit, which creates the body to fit the amount of fluid.

So, our daily ration should:

  1. consisting of protein, complex carbohydrates, vegetable fats;
  2. be properly prepared steamed or in the oven;
  3. crushed in 4 to 6 meals;
  4. necessarily accompanied by a source of energy.

A healthy breakfast for slimming

With the bank of we understand, but it is still necessary to still talk about a healthy breakfast. Remember that it is very important? And all because:

  • you dispersed the metabolism;
  • normalize blood sugar, preventing the horse;
  • do not eat too much for the night;
  • gets the most part of vitamins and minerals.

For breakfast for you have proven to be really useful, follow the simple rules.

  1. A glass of water before a meal. To perform the process of digestion of the morning difficult. Surely you are familiar. But that the process was easier, just drink a glass of water on an empty stomach. Do not add anything, simply drink water at room temperature. It is good for the stomach.
  2. Fruit before eating. Fresh fruit can not eat after a heavy meal, such as, for example, after a boiled egg or meat. The fruit is in need of some type of 15 minutes to digest, and meat – for about 2 hours. If you enrol in the stomach, then the meat, the fruit will begin to ferment. From here, constipation and indigestion. Create the habit of eating a fresh fruit before the main meal. For example, an apple or a banana. As soon as you give the body is easy to wake up, he wrote vitamins and feel a burst of energy.
  3. Protein + complex carbohydrates. The main meal should be composed of proteins and complex carbohydrates. For example, the omelet protein with lemon salad.
  4. The drink after 30 minutes after the meal. When you eat a serving, wait half an hour before taking a hot drink, whether a coffee or tea. It is necessary, to not interfere in the digestion and do not dilute the gastric juice.
  5. Breakfast through 30 minutes after waking up. When you wake up, drink it immediately from the water, and then you can wait a half hour up to a maximum of food. It is best not to wait and, immediately, begin the food. But little of that we are works in the morning – not the heart. Therefore, remember: 30 minutes – this is all you can afford, so you have that, necessarily, the eat your a healthy breakfast.


From the theory, let's practice. There are excellent cooking recipes satisfying and healthy, you need.

A council: do not try from the first day of cooking new dishes. Stir, gradually, a kind of food per day, and recipes with photos to help you with this. Still, the transition, even in a proper diet, it is difficult for the body and the psyche thing.

Pumpkin soup-puree (light)


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


  1. Fennel, celery, onion and cut into cubes average.
  2. Garlic finely chop.
  3. Fry the garlic, gradually adding bits of celery, onion and fennel.
  4. The pumpkin, need to clean and cut in pieces medium.
  5. The tomato cut into cubes.
  6. Add the tomato pieces and the pumpkin to the fried.
  7. Keep the vegetables in medium heat. Wait until the pumpkin does not smooth.
  8. Send all the ingredients in a blender and turn the soup into puree.

Baked in foil fish

recipe of fish


  • fish fillet (can parts);
  • all vegetables (for example, carrot, cabbage, zucchini);
  • onion;
  • vegetable oil;
  • natural herbs and spices.


  1. Fillet wash, dry. Cutting part if necessary.
  2. Put the foil, grease it with vegetable oil.
  3. Cut the onion into slices and place several rings on a sheet.
  4. From top to rings, place a serving of fish.
  5. Add the pieces of vegetables that you chose. They can be separately put in the oven, but it has to move.
  6. Season with salt and sprinkle spices.
  7. Bake the fish for 20 to 30 minutes.
  8. Serve in a deployment of the sheet.