The recipes of the good food for weight loss

Each person who commits to a perfect figure, must understand that eating everything, to become thin and beautiful not to succeed. No need to sit on a strict diet every day. For the slimming and weight loss effective simply adhere to a healthy lifestyle and a balanced diet.

The base PP is the counting of calories and proteins, fats, carbohydrates. A healthy menu includes simple and tasty. The main thing – the right to pick up the recipes to have on hand the necessary products, select the cooking mode. The recipes of the good food are suitable not only to balance food intake, you can cook them for breakfast, lunch or dinner for the whole family.

General recommendations

With a good nutrition is necessary to eat often but in small portions. It is very important to choose products that blend well with each other. If it is incompatible, it will have an impact on the functioning of the digestive system. On PP are gradually switching. Enter new products gradually. Don't focus on the fight against calories. Enough of the everyday norm recognized the volume of 1200 kcal. But if you do weight loads, go to the gym and keep up an active lifestyle, the standard can be changed.

Always read the composition of a purchased product. Of them should be the least possible amount of sugar, substitute products, fats and various preservatives. The PP does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but the pastries and desserts, you can prepare with the use of the form. And it is absolutely necessary to refuse:

• soft drinks sugar-sweetened beverages;
• semi-finished products;
• junk food;
• the mayonnaise;
• of bakery products from white grape varieties of the flour;
• locations of shops of sweets (cookies, candy, biscuits).

A healthy diet should be balanced. The most important, that it is necessary to understand, PP is not a diet, it is a way of life, his style, which is necessary for you to take. Do not deny yourself. The rule of "do not eat after 18:00" long since obsolete. The last meal should be 2-3 hours before bedtime. Therefore, if you go to bed at midnight, the dinner, you can skip to 21:00. The only condition – the food should be light, check the calorie content of dishes.

Prepare the dishes PP need a couple in the slow cooker, oven. Eliminate frying in a pan. If you need something to fry, use a few drops of olive oil, not sunflower oil and better to buy a teflon pan or ceramic coating and cooking without fat.

The first half of the day

The time before lunch is ideal for complex carbohydrates and fibre, that is to say cereals, vegetables, bakery products (but only from durum wheat, oats, bran). An excellent solution is becoming pancakes oat flour, which can be served with sweet dishes and vegetable toppings. This food long to digest, gives you energy and strength.

What to prepare for breakfast for you and the children for the morning meal has benefited, think of all the world that is passed on to the PP. We offer you some recipes of healthy breakfast, that you cook with photos-step is not difficult.

Squash muffins

For the preparation of this delicious dish at home you will need:

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

1. Wash the zucchini, peel and grate.
2. Add to the zucchini the rest of the ingredients, mix.
3. In the form of a parchment roll out the dough, bake in the oven for half an hour at 200 degrees.

Banana pancake

Fans of dessert will not remain indifferent in front of banana pancakes. To make them, you will need:

• 3 banana;
• 1 egg;
• 1 spoon of yogurt, skim;
• 1 tbsp of cornflour, or flour of oats.

1. Peel the bananas, mash with a fork.
2. Add the yogurt and eggs, beat with a mixer.
3. Enter into the flour mixture, mix well the dough.
4. On the dry or the mashed potatoes to the olive oil in a frying pan, fry the doughnuts are baked on both sides until brown or yellow. Served at the table in the form of heat.

Protein pancakes

To give pleasure to you and your loved ones prepare in the morning, low-cost, but useful protein pancakes. To do this, you need:

• 200 g fat cottage cheese;
• 2 tablespoons of oat flour or semolina;
• 150 ml of milk;
• 3 egg whites;
• stevia or honey.

1. All the ingredients add in a bowl, beat with a mixer.
2. Fry in a pan without oil.
3. Serve with fruits and berries tea.

For breakfast ideal for cheese cakes from cottage cheese or the pot curd, oats or buckwheat. The cooking time of each dish does not exceed 20 to 30 minutes. Calorie breakfast the largest, in effect, it is necessary to load the body of strength and energy for the whole day.

The second half of the day

Lunch – time dishes. An excellent option will become soups and salads. By inventing the menu for the week, make sure you take a note of the dinner options.

Chicken with beans

This dish is a complete meal before drinking a glass of juice or a cup of tea. As an alternative the main component, you can use the turkey. To do this, take:

• chicken fillet 350-400 grams;
• 450 gr of beans;
• the cherry tomatoes;
• the pesto sauce;
• the spices to taste.

1. The frying oil of olive, of oil, fry the chicken breast with the spices.
2. To advance water the beans in water for 4 hours, and then cook in a frying pan, adding tomatoes and sauce pesto.
3. Assemble all the components and tormented over low heat for another 5 to 7 minutes.

Beef patties

For the scallops, it is necessary to take a piece of meat (500 gr) and prepare the stuffing. The analogs better not to take it. In addition to beef, you will need:

• the skim milk – 70 to 100 ml;
• arc – 1-2 pieces;
• salt and pepper to taste.

1. Peel the onions, cut them into large slices and add them in the bowl of a mixer.
2. Add the milk and beat.
3. The minced meat is seasoned with flower of salt and pepper and introduce the onion in the mixture. All mix well.
4. Form meatballs, put them on with parchment a baking sheet and send in the oven for 45 minutes at 180 degrees.

The cooked fish

The fish – a source of protein and trace elements. Choose low-fat variety. An excellent solution will be the pollock. To make a delicious and tasty fish on the order of PP, you will need:

• 6 pieces of fillet of colin of alaska (total weight of about 500-600 gr);
• cut into wedges lemon;
• 5 c. l. of apple juice;
• 1 onion;
• the salt and pepper.

1. Fish fillet washed, dry, rub the salt and spices, sprinkle with lemon juice.
2. In an aluminum foil greased with olive oil, put the fish fillets, top with a sprinkle of half-circles at the arc, we water the apple juice.
3. Wrap the fish, and send in a preheated oven at 200 degrees for 40 minutes.

Serve the dish with boiled vegetables — broccoli, cauliflower, zucchini, eggplant.

Before going to bed

The food on the night should be light and low in calories. For dinner, it is best to eat low-fat cheese, salad, seafood (squid, steamed, steamed fish), an omelet without the eggs, the fish croquettes. The list can go on, the main thing is to capture the essence and respect the general rules of PP. Offer recipes of salads that will be excellent for you.

Salad of radish

Cut into strips, radish and carrot in equal proportions. Add a clove of garlic, a handful of chopped walnuts, drizzle with lemon juice and olive oil, salt, pepper, mix and use.

Salad "Yummy"

Tender and tasty salad you cook 10 minutes. To do this, take 100 grams of celery and cucumber, cut it in cubes. Two hard-boiled eggs also, cut and add to the vegetables. 50 g of low-fat cheese three on a fine grater. On request, cut herbs, garlic. Add salt and rechargeable thin cream.

Beet salad

For cooking you need to take 100 grams of boiled beets, carrots and cucumber. Rub all of the ingredients grated, salt, pepper, add the greens and olive oil. The salad is ready, you can submit it to the table.

Snacking

The issue of nibble always occupies a special position in the discussions and in the rules of sportsmanship, separation or other type of power supply. Snacking need, often lunch and afternoon snack. However, the main thing – the right to nibble. The food must be easily assimilable, and have a small portion. Excellent options for snacking are:

• smoothies;
• fruit;
• one serving of low-fat yogurt;
• oatmeal cookies;
• fried chickpeas;
• dried fruits;
• vegetable gratin, etc

A good power supply you can use not only for thinness, but for the whole of the muscle mass. It is important for athletes who are starting to develop the muscles. In their case, the focus should be on complex carbohydrates, rather than proteins.

Draw PP monthly menu is difficult. First of all, plan your diet for the week. When used to it and learn how to choose dishes depending on the time of day, calories and other parameters, one can complicate the task.

Don't forget the advice of the nutritionist, exercise, drink lots of water, walking in the open air and avoid the stress. Only an integrated approach will guarantee you a good health, youth and beauty for many years.