Everyone who aspires to the ideal of the figure, you should understand that eating all to be harmonous and beautiful, you may not be. Not necessarily sit on a strict diet of each day. For weight loss and effective to lose weight, you just have to follow a healthy life style, and the principles of a proper diet.
At the base of the pp lies to the counting of calories and of proteins, fats, carbohydrates. Healthy menu includes simple, tasty and healthy. The most important thing – to collect recipes, to have on hand the products, select the form of preparation. The recipes of the nutrition is adapted not only to the balanced diet the diet, you can prepare your breakfast, lunch or dinner for the whole family.
The nutrition you should be eating often but in small portions. It is very important to pick products that combine well with each other. If it is incompatible, this will be reflected in the work of the digestive tract. In the pp gradually pass. Enter new products gradually. Don't focus on the fight against calories. Enough daily of a standard recognized in the amount of 1200 kcal. But if you are doing the lifting, go to the gym and carry the maximum of active life, the standard can be modified.
Always read the composition of products purchased. They should be the smallest possible, sugar, and its substitutes, fats and various preservatives. The pp does not mean the radical renunciation to the dessert. The body needs glucose and endorphins, but the sweets and desserts that can be prepared with the use of the form. Should resign:
- soft drinks sugar-sweetened beverages;
- semi-finished products;
- the junk food;
- the mayonnaise;
- the products of bakery and of the white varieties of flour;
- sweets (cookies, cake, candy, buns).
Healthy eating should be balanced. The most important thing that we have to understand it, pp – it is not a diet, it is a way of life, their new style, that we must accept. Never Morita hunger. The rule "don't eat after 18:00" the time is obsolete. The last meal should be 2 to 3 hours before bedtime. Therefore, if you lie down to sleep at midnight, the dinner you can go to the 21:00. The condition that the food must be light, familiarize yourself with the calorie content of the meals.
Prepare the dishes pp is a few, in the slow cooker, the oven. Remove roast from pan. When it comes to the need of something frying, use a few drops of olive oil, not sunflower oil, and the best way to buy a frying pan of teflon or a ceramic coating and cooking without fat.
In the first half of the day
The time until the hour of eating is ideal for the reception of complex carbohydrates and fibre, i.e. cereals, vegetables, pasta (but only of varieties of wheats, hard, oatmeal, bran). The ideal solution would be the cake of oatmeal, which can be present with products, sweets, and stuffed vegetables. This food a long time of digestion, gives energy and strength.
To prepare the breakfast for her and her children, for the morning, food has benefited, reflect on each person that has passed on the pp. We offer a variety of healthy recipes for breakfast, cook with photos, step-by-step is not easy.
The pumpkin muffins
To prepare this delicious cuisine at home you will need:
- pumpkin – 600 gr;
- egg – 2 pieces;
- whole wheat flour-half cup;
- the garlic, herbs and spices to taste.
- Zucchini wash, peel and grate.
- Add to the zucchini the rest of the ingredients, mix.
- In scroll form, breaking down the dough, bake in the oven for a half hour at a temperature of 200 degrees.
Fans of dessert will not remain indifferent to banana pancakes. To do that you will need to:
- 3 banana;
- 1 egg;
- 1 tablespoon of yogurt;
- 1 tablespoon of corn flour or oat flour.
- Bananas clean it up, mash with a fork.
- Add the kefir and the egg, beat in a blender.
- We introduce into the mixture the flour, carefully mixing the dough.
- Dry or worn out olive oil to the pan to fry pancakes with two sides until golden-brown crust. We serve to the table in the form of heat.
To brighten up the same, and your loved ones, prepare the morning inexpensive, but useful for high quality protein. For this, you need to:
- 200 gr of ricotta cheese (skim;
- 2 tablespoons oat flour or bran;
- 150 ml of milk;
- 3 egg whites;
- stevia or honey.
- All the ingredients and put it in a bowl, whisk blender.
- Fry in a pan without oil.
- Serve with fruits and berries, tea.
Also at breakfast are great rich cottage cheese or pot cheese, oatmeal or buckwheat porridge. The cooking time of each dish does not exceed 20 to 30 minutes. Intake of the breakfast's largest, since it has to load the body of strength and energy for the whole day.
The second half of the day
Lunch – time of the second dishes. An excellent choice will be soups and salads. Composing the menu for the week, necessarily take note of the following options for lunch.
Chicken with beans
This dish is a complete meal, after which you can drink a glass of juice or tea. As an alternative, a principal component can use the kettle. To prepare the drink:
- the chicken fillets 350-400 gr;
- beans 450 gr;
- the cherry tomatoes;
- the pesto sauce;
- spices to taste.
- The pan the fat olive oil, fry in it the chicken breast with spices.
- Beforehand to moisten the beans in water for 4 hours, then cook some in a pan, adding the tomatoes and the pesto sauce.
- We combine all the components and tormented in the fire, small still 5-7 minutes.
Chops of veal
For the meatballs it is necessary to take the piece of meat (500 gr) and prepare the meat. The analogs is better not to take. In addition to the beef, you will need:
- the skim milk is 70-100 ml;
- arc – 1-2 pieces;
- salt and pepper to taste.
- Clean the onion, cut it into pieces and put it in the bowl of a mixer.
- Add the milk and whisk.
- The minced meat, salt and pepper, we introduce the onion mixture. All carefully mix.
- Form cakes, put it in with the parchment spit and send it in the oven for 45 minutes at 180 degrees.
Fish in the oven
The fish is a source of protein and micronutrients. Choose varieties low in fat. An excellent solution will be the pollock. To make a delicious meat and fish for the recipe of the pp, then you will need to:
- 6 pieces of fillet of cod roe (the total mass of about 500-600 gr);
- in the quarter of lemon;
- 5 tablespoons of apple juice;
- 1 onion;
- the salt and pepper.
- Fish fillet wash, dry, grate, salt and spices, sprinkle with citrus juice.
- In aluminum foil, greased with olive oil, put the fish fillet, top sprinkle with half the rings of the onion, water, apple juice.
- Wrap the fish, and send in the oven, heated up to 200 degrees for 40 minutes.
Present the dish with oven-baked vegetables — broccoli, cauliflower, zucchini, eggplant.
Before you go to sleep
The food in the evening should be light and low in calories. At dinner it is best to eat the fat of the cheese, salad, fish (steamed squid, steamed fish), an omelette without egg yolks, fish meatballs. The list can go on, the important thing is to capture the essence, and adhere to the general rules of pp. We offer recipes of salads of summer, that will become a great dinner for you.
Salad of radishes
Cut into strips, radish and carrot in equal proportions. Add the clove of garlic, a handful of chopped walnuts, sprinkle with the lemon juice and the olive oil, salt, pepper, mix it and use it.
Smooth and delicious salad is ready in 10 minutes. To do this, take 100 grams of celery and the cucumber, cut in cubes. Two beans-cooked eggs we also and add to the vegetables. 50 gr of broth and cheese three on the grater. By desire, we cut the parsley, the garlic. Salt and get fat free sour cream.
To prepare you have to take it for 100 gr cooked beet, carrot and cucumber. Grate all the ingredients in a grater, salt, pepper, add the parsley and the olive oil. The salad is ready and can be presented to the board.
The question of snacks always occupies a special position in the discussions and in the rules of the sports, of separation or of another type of power. Chop you need to, sometimes referred to as a second breakfast and an afternoon snack. However, the most important thing – to snack. The food should be easy to be with and have a small portion. Excellent choices of snacks are:
- the fruit;
- portion of low-fat yogurt;
- oatmeal cookies;
- roasting chickpeas;
- the orchards of the casserole, etc
Adequate nutrition can be used not only for slimming, but for the whole of the muscle mass. This is important for power athletes, you are increasing the muscles. In your case, the emphasis should be done in complex carbohydrates, and not proteins.
Develop the rfp to the letter in the month is going to be difficult. First plan your diet for a week. When one is used to it, and learn to pick up the dishes according to the time of day, calories and other parameters, can complicate the task.
Don't forget the advice of the nutritionist, exercise, drinking lots of water, walking outdoors, and avoid stress. Only an integrated approach ensures a good state of health, youth and beauty for many years.