The good diet to lose weight

Evaluate your current diet with the manner in which it must be done. Healthy eating must be present:

• the vegetable proteins;
• proteins of animal origin;
• slow carbs;
• quick, but useful, carbohydrates;
• the vegetable fats.

At the base all the same proteins, fats and carbohydrates, but we need to understand exactly which products to choose to supplement the body with nutrients and not calories-false.

We why constantly want to eat? Because we eat products that are useless. Let's take the example of the usual sandwich with sausage. Watch what you eat:

• The bread refined white flour with E-additives and sugar. Bread with a high glycemic index, sugar, it is still higher, minerals – 0 (because the flour is cleaned up). What we call the bread, mark your stomach gluten. You will feel a pleasant feeling of satiety, but the digestive system thank you say, because the body is nothing but garbage has not been received.
• The sausage is covered with the chemistry of the E-additives, stabilizers, sugar, and sodium glutamate. Even if and it has the meat of its supposed health benefits are not with the evil, which makes the chemistry of the body. The pleasant feelings in the language. But for the stomach it all becomes heavy and unnecessary labour. With the same success that you could be eating plastic bags.
• Coffee in small quantities is beneficial, but only if it is freshly brewed to drink. If this is your first dose of caffeine of nine per day, the cardio-vascular system, the system works in wear. And if you drink coffee and hunger, the stomach, the gastritis is the future diagnosis.

Therefore, for the breakfast, we received a surge of sugar, the doping of the coffee to the heart, and white, of gluten. And after all this we have not dined! Try to eat more useful? Don't worry, it's easier than you think.

The protein

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

• pulses;
• the seeds;
• nuts.

When you eat a serving of peas, you saturate, not the body vegetable proteins. When you add in useful pastries, sunflower seeds or flax, you add to the tough fibers of protein. Finally, all useful tidbit in combination with nuts saturates you a good protein.

If you do not have the lack of vegetable oil, protein, proteins of animal origin is not necessary in the quantities in which we have decided is. However, exclude from this protein is not worth it. A serving of fish, chicken or lean beef, as well as all kinds of dairy products well to diversify your diet. It is cooked. But of this, we we will tell about a little below.

Carbohydrates

Our main enemies and at the same time, our friends. Without carbohydrates, the body does not receive energy. Experts assert that in the ordinary nutrition of the average person should be 65% carbs, but if we maigrissons, this number is reduced to 45%.

Carbohydrates are fast and slow. The first provide the sugar in the blood and do so quickly. If you eat junk food, it is necessary to notice that quickly want to eat again. This occurs because of the jumps of sugar in the blood.

Slow provide the sugar slowly, giving the feeling of satiety is prolonged. Here is exactly we need. The slow carbs are foods with a lower glycemic index, fibre and necessarily natural:

• the bakery of untreated water to the flour;
• raw cereals;
• fruits;
• dried fruits;
• vegetables.

Dried fruits and fruits with a high glycemic index, for example, bananas, watermelons and melons. But given their nature, they are authorized, from time to time in small quantities in the first half of the day, as a morning metabolism faster than in the evening. This is the basics of nutrition.

Fat

In regards to fats, they do not have to worry. Until recently, nutritionists have estimated that it is the fat responsible for excess weight, but they are likely to blame the increase of cholesterol, and so, it is only an animal fat (margarine, butter). Vegetable oil disaster will not be, try eating a few tablespoons of vegetable oil – it is impossible and wrong, and here are a teaspoon of refueling in a salad – another conversation.

Cease to be afraid of fatty food. On a strict diet may need to sit in the yogurt 0%, but we eat well, not only next week, and the whole of life, so choose different products. Today, the cheese, the fat content of 1%, and tomorrow, 15%. Fats allow you to better digest the rest of the nutrients, even protein. Completely fat-free can not.

As you can see, the list turned out impressive. We have so many things to no restriction. From the menu fall only, frankly, harmful products, and remains one of the most tasty and nutritious. But there is another point that we must discuss.

Cooking methods

Better:

• cook;
• stew;
• bake in the oven.

The fry can, but the use of a large quantity of oil negative impact on the product. At high temperature the structure changes, highlighting cancer-causing substances. If the meat is to cook it en papillote or steamed, refills that you can use lemon juice with the seasonings and no butter.

The preparation methods are good only in the case where you need to cook the protein dish. In regards to carbohydrates, it is better to try everything to not treat or to do so with a minimum of effort.

• porridge better cooked in the steam of the cooking, when it is possible;
• vegetables to eat raw or slightly cooked to the need;
• the fruits to eat as fresh fruit.

During the processing of products with carbohydrates in them damage the fibers. Any scientific study does not need, it is necessary to eat fresh cabbage leaf and try to do the same thing with braised cabbage. In the second case, there is no fiber or vitamins.

In the winter, no-questions-asked – slightly stewed and cooked vegetables, pleasing you can. In the warmer seasons eat all of the costs.

Split meals

Already fairly common the truth about what the food should be in small portions, but often. This is a good board and it should be respected. The stomach is not expandable, you're still hungry and the body becomes necessary.

Do-5 – 6 meals per day at intervals of 3 to 3.5 hours, it is not necessary. As a full meal will go down and a snack. He had been.

If for any reason, you have not been able to eat it, it is not terrible. But only if it is the exception, not the trend. The stay are not allowed for breakfast. It's so important to meals that without them nowhere.

Drinking mode

You start to lose weight, if you're not much to drink. A lot, it does not shed water. 2 – 3 litres in total, enough.

The water starts the metabolic processes, and attends slag, nourishes the tissues. If there is a lack of fluid, all of these processes inhibit.

In the water are directly net to the fresh water, natural fruit juice, fruits, vegetables, low green and herbal teas. Coffee, black, strong tea, alcoholic beverages, juice packets removed from the water more than they give and are not considered to be water.

In other words, if you drink 2 litres of water per day + fresh fruit, to replenish the body with the right amount of liquid.

Thus, our daily diet should be:

1. composed of proteins, complex carbohydrates, vegetable fats;
2. be well prepared steamed or in the oven;
3. crushed 4 – 6 meals;
4. be necessarily accompanied with drinking of the plan.

A healthy breakfast for weight loss

At the base, we understood, but we still have separately yet speak of a healthy breakfast. Remember that it is very important? And all this because:

• you scattered the metabolism;
• normalize the sugar in the blood, preventing the racing of horses;
• do not over-eat the night;
• get a larger dose of vitamins and minerals.

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

1. A glass of water before a meal. Start the process of digestion difficult morning. Of course, you are familiar with. But the operation is more easy, just drink a glass of water on an empty stomach. Do not add anything, just drink water at room temperature. It is good for the stomach.
2. The fruits before eating. Fresh fruit you can not eat after a heavy meal, for example, after eggs or meat. Fruit need 15 minutes to digest meat and about 2 hours. Registering in the stomach after the meat, the fruits begin to ferment. From there, the constipation and indigestion. Make it a habit to eat a piece of fresh fruit is prior to the main meal. For example, an apple or a banana. Thus, you give your body easy to wake up, take vitamins and feel excited.
3. Protein + complex carbohydrates. The main meal should be composed of protein and complex carbs. For example, the protein of eggs scrambled with vegetables of the salad.
4. Drink within 30 minutes after the meal. When you have eaten a portion, wait a half-hour before enjoying a hot drink, whether coffee or tea. It is a need, in order not to disturb the digestion and do not dilute the gastric juices.
5. Breakfast within 30 minutes after waking up. Wake up, drink up immediately from the water, and then you can wait for half an hour before meals. It is better not to wait, at once proceed to the food. But do we have a case of the morning – can't do it. So remember: 30 minutes – that's all you can afford, then you must eat your healthy breakfast.

Recipes

Of the theory, move to practice. There are excellent recipes for cooking rich and healthy that will be useful to you.

A tip, don't try, from the first day of the cook new dishes. Move slowly, one dish per day, and the recipes with pictures to help you in this. All the same, the passage, even on a good diet, it is difficult for the body and the psyche of the thing.

The pumpkin soup, pureed (easy)

Ingredients:

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

Cooking:

1. The fennel, the celery and the onion cut medium dice.
2. The garlic chop menu.
3. Fry the garlic, adding little by little to him, chunks of celery, onion and fennel.
4. The pumpkin should be cleaned and cut into medium pieces.
5. The tomato cut into small cubes.
6. Add tomatoes and pumpkin to the fried.
7. Keep the vegetables over medium heat. Wait until the pumpkin does soften.
8. Send all the ingredients in a blender and make the soup into a purée.

En papillote fish

Ingredients:

• fillet of any fish (you can the pieces);
• all of the vegetables (e.g., carrots, cabbage, zucchini);
• onion;
• vegetable oil;
• natural spices.

Cooking:

1. Fillet rinse, sec. Cut out portions, if necessary.
2. Put an aluminum foil, brush with oil.
3. Cut the onion rings and place several rings on a sheet of paper.
4. Up on the rings put a portion of fish.
5. Add pieces of vegetables, that has chosen. You can cook them separately, but not messing around.
6. Add salt and season with spices.
7. Bake the fish for 20 to 30 minutes.
8. Serve in foil.