All who seek the ideal figure, you need to understand that, eating everything, become slim and beautiful is not going to be able to. It is not necessary to be on a strict diet every day. For weight loss and effective weight reduction enough to stay in a healthy life-style and the principles of proper nutrition.
The base PP is the count of calories and proteins, fats, carbohydrates. Healthy eating includes a simple, tasty, and healthy. The main thing – to take the recipes, have at hand the necessary products, choose the way of cooking. Recipes appropriate food ideal not only to balance the diet of the ration, that can cook breakfast, lunch or dinner for the whole family.
When the proper food to eat, but many times small portions. It is very important to choose products that blend well among themselves. If there is mismatch, it will affect the operation of the digestive system. On the PP they gradually pass through. Enter the new products a little bit of everything. Do not focus on the struggle with the calories. Enough daily norm recognized the amount of 1200 kcal. But if you're involved with weight loads, go to an academy and leads the most from an active lifestyle, the default can be changed.
Always read the composition of buying products. They should be the least possible sugar, its substitutes, fats and various preservatives. The PP does not mean a radical negation of the sweet. The body needs glucose and endorphins, but of pastries and desserts can be prepared with the use of figures. Necessarily should resign:
- carbonated, sugary drinks;
- semi-finished products;
- fast food;
- bakery of the varieties of white flour;
- of sweets (cookies, candy, bread).
The healthy diet should be balanced. The most important thing that you need to understand is that the PP is not a diet, it is a life style, your new style, than is necessary to take. Never not hungry. The rule "do not eat after 18:00" very obsolete. The last meal should be about 2 to 3 hours before bedtime. Therefore, if you go to bed at midnight, the dinner can go at 21:00. A condition – the food should be light, check the calorie of food.
Cook the dishes PP has a pair, in the slow cooker, the oven. Delete the fry in the frying pan. If the need arose for something to fry, use a few drops of olive oil, not sunflower oil, and it is better to buy a frying pan, with teflon or ceramic coating and cooking without fat.
The first half of the day
The time until the lunch time is ideal for the intake of complex carbohydrates and fibres, t. e. cereals, pulses, bakery (but only from durum wheat, oats, bran). A great solution will be the pancake of oatmeal, which can be served with sweets and vegetable fillings. Such food time to be digested, and gives strength and energy.
What to prepare the lunch for yourself and the kids, the end of the morning meal benefitted, all think that went to PP. We offer several healthy recipes for breakfast, cooking with the picture of the step-by-step is not difficult.
To prepare this delicious dish at home, you'll need:
- zucchini – 600 gr;
- egg – 2 Wt.;
- TSeliNOSeRenova flour – half cup;
- garlic, herbs, and spices to taste.
- Zucchini wash, clean and grate in a grater.
- Add the zucchini and the remaining ingredients, mix.
- In the form of parchment, arrange the dough, bake in the oven half an hour at the temperature of 200 degrees.
Fans of dessert will not stay indifferent in front of banana pancakes. To do this you will need:
- 3 banana;
- 1 egg;
- 1 ct. of low-fat yogurt;
- 1 ct. corn or oat flour.
- Bananas clean, mash with a fork.
- We added a yoghurt and eggs, vzbivem blender.
- We went in a mixture of flour, carefully peRemeWиinаem the mass.
- In the dry or pure olive oil in a frying pan onбжаRиinаem pancakes on both sides until golden brown fries. Serve the table in the form of heat.
To please themselves and their loved ones, get ready from the morning low-cost, but useful protein pancakes. For this, you need to:
- 200 gr of curd cheese, skimmed;
- 2 ct. l. oat flour or bran;
- 150 ml of milk;
- 3 egg whites;
- stevia or honey.
- All the ingredients consists of a bowl, vzbivem blender.
- Roast in a frying pan without oil.
- Serve with fruit and fruit for tea.
Also for breakfast are an excellent option cheesecakes of cottage cheese or casserole tinonRonжnаI, oatmeal or buckwheat porridge. Preparation time of each dish does not exceed 20 to 30 minutes. Caloric, the breakfasts most, after all, we have to load the body of strength and energy for the whole day.
The second half of the day
Lunch – time second course. An excellent option will be soups and salads. Representing the menu for the week, necessarily, take note of the following lunch options.
Chicken with beans
This dish is a complete meal, after which you can drink a glass of juice or a cup of tea. Alternatively, the main component, you can use the peru. For their preparation take:
- fillets of chicken 350-400 gr;
- beans 450 gr;
- cherry tomatoes;
- the pesto sauce;
- spices to taste.
- The frying pan oleamos olive oil, roasted it, the chicken juicy with the spices.
- Pre-soak the beans in water for 4 hours, and then boil in a pan, adding the tomatoes and the pesto sauce.
- We join all the components and tomym in a small fire still 5-7 minutes.
For the meatballs you should take a piece of meat (500 gr) and prepare the filling. Carts counterparts best not to take. In addition to the meat you will need:
- skim milk – 70-100 ml;
- the arc – 1-2 pieces;
- salt and pepper to taste.
- Onions cleaned, cut large pieces and put it in the cup of a blender.
- Add the milk and vzbivem.
- Filling colum and peRhиm, we introduced lukbuy mixture. Everything carefully peRemeWиinаem.
- We kotletku, to put them in SaaStelenny a parchment baking sheet and send in the oven for 45 minutes at 180 degrees.
The fish is a source of proteins and micronutrients. Choose neжиRnыe varieties. A great solution will be to hake Polish. To make a delicious and juicy fish recipe PP, you'll need:
- 6 Wt. fillet of pollock (total weight of about 500 to 600 gr);
- hetineRtиnка lemon;
- 5 ct. l. apple juice;
- 1 onion;
- salt and pepper.
- Fish fillet pRonmыinаem, dry, nаtиRаem with salt and spices, сбRызгиinаem juice from the citrus.
- On the sheet, a form greased with oil, put the fish fillet, top spread out semirings luke, tossed apple juice.
- Wrap the fish, and send to the oven pre-heated to 200 degrees for 40 minutes.
Serve the dish can be with forpehennыmи vegetables — broccoli, cauliflower, zucchini, tanklажаnonm.
Before going to sleep
Food at night should be light and low-calorie. For dinner, the best is to eat without fat, cheese, salad, fruits of the sea (ontinаRnыe squid, and fish in the steam), an omelet without egg yolks, fish croquette. The list can continue, the more important it is to understand and respect the general rules of PP. We offer recipes of salads, which will become a dinner for you.
Salad of radish
Juliana nаReforem radish and carrot in equal proportions. We added a clove of garlic, a handful of walnuts crushed, сбRызгиinаem the lemon juice and the olive oil, colum, peRhиm, peRemeWиinаem and eat.
Smooth and delicious salad you prepare a 10-minute walk away. To do this, take 100 grams of celery and cucumber, cut into cubes. Two baked beans eggs also chop and add to vegetables. 50 gr lean three cheese on a grater. Upon request, we cut the green garlic. Colum and forpRаinlIem low-fat sour cream.
To do this you need to take in 100 g beets, boiled, carrot, and cucumber. Hatupaem all the ingredients in a grater, colum, peRhиm, adding herbs and olive oil. The salad is ready and can be served at a table.
The question of snacks, occupying always a position of prominence in the debates and rules of sports, a separate, or another type of power. Snacks are required, often referred to as the second breakfast and afternoon snack. However, the main thing – to snack. The food must easy усinаиinаtьсI and have a small portion. Excellent choices of snacks are:
- a fruit;
- portion of low-fat yogurt;
- crackers oatmeal;
- grilling chickpeas;
- dried fruit;
- vegetables, a casserole, and t. d.
The proper nutrition can be used to not only la weight loss, but also for the whole of the muscle mass. This is important for power athletes, who are the increase the muscles. In your case, the emphasis must be on complex carbohydrates, and not proteins.
Prepare the PP menu in the month will be difficult. First plan your diet in a week. When you get used to and learn how to combine dishes according to the time of day, calories and other parameters, you can simplify things.
Do not forget the tips of the nutritionist, exercise, drink lots of water, walk in the open air and avoid the stress. Only an integrated approach will guarantee you a feeling of well-being, youth and beauty for many years.