proper diet for weight loss


  • The causes of excess weight
  • Competent diet with proper nutrition
  • The main rules of proper nutrition
  • Proper nutrition. Carte

Surely every girl once in your life limited his diet to lose a couple of extra kilos and get rid of Zhirkov on the hips and waist. But to sustain a rigid diet and not off it - it is quite a feat to which few are capable. But it is actually quite simple. It is not required to sit tormented by hunger and desire to eat something tasty, if you use the proper diet for weight loss, the menu is very diverse and satisfying. But first things first.

The causes of excess weight

To understand the essence of the recommendations for weight loss, you just need to understand the true causes of weight gain, because kilograms in a day fell on you from the sky. All this "wealth" you for months, maybe years hoarded because of malnutrition. Dietetics long been proven that weight loss need only listen carefully to your body, but what does it mean to understand a few. But often we eat when the body is already full, we eat fatty, sweet, and even before bedtime. How can you not get better? But it's time to pull together and get rid of bad habits:

  • Excessive consumption of sweet, fatty and high-calorie food;
  • Drinking more than two cups of coffee a day;
  • Eating on the run, constant snacking calorie food, fast food;
  • Regular consumption of alcohol;
  • Insufficient amount of pure water (at least 1, 5 liters per day);
  • The habit of swallowing food into large chunks;
  • One or two meals a day;
  • The lack of breakfast;
  • Evening "holiday stomach";
  • Eating in front of TV or a book;
  • The absence of the liquid food in the diet (Soup), etc.

The list goes on for a long time, but that you're unlikely to achieve weight loss. You just need a competent diet to get the result. So let's pull together and change their lives for the better and find recipes correct and healthy dishes. And also remember the simple rules and tips that you will find in this article.

 proper nutrition for weight loss menu

Competent diet with proper nutrition

Many people, when they hear the word diet, they think that this is necessarily limitation, prohibitions and deprivations. But in fact, the diet - a way of life. And this means that the diet should be such that you will not feel deprived. With proper nutrition is important not to exclude foods from your menu, and balance it out as much as possible. And often have to enter a new, unusual for elements of diet and look for useful recipes to achieve really good results. And here is a small list of "right" products with which proper nutrition of torture turns into comfort food:

  • Yogurt without sugar and flavors, with a low fat content;
  • Fruits, especially useful grapes, kiwi, pears, bananas and apples;
  • Greenery;
  • Vegetables, especially carrots, radishes, beets, tomatoes and cucumbers
  • Sunflower and pumpkin seeds without salt;
  • Walnuts, almonds, hazelnuts and raw peanuts;
  • Dried fruits: dates, dried apricots, dried apricots, figs;
  • Bread, cereal, bread and bran;
  • Cottage cheese with low-fat;
  • Green tea without sugar;
  • Soy products;
  • Olive oil.

With this small list of products, you can easily pick up delicious recipes and satisfy your hunger without going through calories. Agree, a lot of food choices, you just have to look. A diet in which you can quickly lose weight and not have to go hungry - a dream of every woman who has faced the problem of excess weight!

The main rules of proper nutrition

And here we come to perhaps the most important part - the rules of proper nutrition. They are quite a lot, but there are 6 of the most basic, and these suggestions you can actually lose weight and to forget the word "diet" as a nightmare. And to comply with these rules is not difficult, the main thing to understand and systematize them.

  • Reusable food

Of course, in all its employment rate and rhythm of life, but if you want to weight left and never returned, learn to eat at least 3 times a day. And the first meal is desirable to do within an hour of waking up. Yes, the breakfast - it is a prerequisite. It was he who energizes you for the day and helps maintain normal blood sugar levels. You do not have to fear that a hearty breakfast will turn into fat at the waist. All the contrary, the food you eat in the morning, completely "burn" and take with a little store that darken your life.

Lunch and dinner are also important for weight loss. Modern nutritionists recommend eating at the possibility of 5 or even 6 times a day. But the minimum bar - three meals a day. It is necessary that your body knew that he would not starve, and there is no reason to stock up on a rainy day, because it may take several hours and the body received a new food for energy.

  • Take time to eat

Remember how often you snack on the go? And the last time I put on the table for lunch or dinner? Not a holiday, and just like that? Most of us are accustomed to eat in the cafe at work or school, on the way home in the car, snack bars and fast food outlets. Even when you are at home, you certainly do not devote enough time to eat. Some people prefer to watch movies at dinner, someone communicate in social networks, or reading. And all this - a big mistake, which leads to weight gain.

The fact that when the body is saturated, the stomach takes the signal to the brain, as if to say it "I'm sick." But if you are busy with foreign affairs, the signal just does not hear, and go there. The result is a feeling of heaviness, drowsiness and sometimes even nausea from overeating. To avoid this, take time eating. Cover with a beautiful table, turn off the TV, put aside a book or magazine, and just enjoy the food. You'd be surprised how little food you need to get enough and have fun.

  • We are not a seagull

When you eat, how many times do you chew? There is a simple law that states: "solid food drink, liquid - chew." This means that it is necessary to chew any food to a liquid state so that it mixed with the saliva. This is necessary to ensure that food is better digested and absorbed, and you have time to enjoy its taste. Try to do at least 40 chewing movements, do not swallow huge chunks, as do the seagulls.

  • Eat more fresh fruits and vegetables

This simple rule by which you can not only get more useful elements of food, but also to reduce the number of calories consumed. For any diet aimed precisely at this. In addition, fruits and vegetables contain large amounts of fiber, which contributes to the good work of the gastrointestinal tract. Sweet fruits are quite capable to replace desserts and vegetable salads are suitable for a snack or a full meal.

  • Food and emotions

Every time you pull the refrigerator, stop and analyze their condition. Modern nutritionists has proven that people reach for food when they can not survive any emotion. It can be fun, fatigue, sadness, resentment, anger, etc. Try to understand whether you feel hungry or a desire to chew on something imposed mood?

Very often "Jordania" comes in the evening. Like recently I had dinner, go to bed soon, but the hand and then reaches for a cup of candy or a box of cookies? It is necessary to stop himself, to understand the cause of this bad habit. When you learn to control their emotions and experience them, no diet will not do you terrible.

  • Water treatment

You know, that man consists of water for more than 80%. And that water plays an important role in removing toxins. This means that we need to maintain the water balance and optimal use of fluids. Nutritionists believe that for normal body should drink 1, 5-2 liters of clean water per day. Otherwise, including a mechanism for the accumulation of fluid in the body in the form of edema.

It is enough to observe these simple rules 6 to bring your diet in order and lose weight. Such a balanced diet can work wonders, but if you connect to it, and even active sports, then a couple of months, you just do not know themselves. With the help of proper nutrition can not only lose weight but also improve your health and increase energy levels.

 dietetics proper nutrition

Proper nutrition. Carte

The first time is quite difficult to choose the menu for proper nutrition. But it is very important that the diet was balanced, and full-fledged meals. Over time you will learn how to choose recipes that are suitable for every meal. In the meantime, the diet has been a pleasure, use a small crib


  1. 150 grams of oatmeal with fruit pieces, 1 egg, 250 grams of yogurt;
  2. 1 egg, 1 sandwich of corn bread with ham, a cup of coffee;
  3. 100 g of boiled beef, 20 g canned green peas, 200 grams of yogurt;
  4. 150 grams of fruit salad, 250 g of yogurt, 1 egg;
  5. 2 boiled eggs, fish steamed with herbs, green tea;
  6. 150 g of fish cutlets, 1 egg, coffee with cream;
  7. Salad from fresh cabbage, 1 small boiled potato, 100 grams of meat or fish for a couple.


  1. 100 g of boiled chicken breast, 20 grams of canned peas, 1 apple, tea without sugar;
  2. 100 g of boiled beef, 1 apple, green tea;
  3. 1 apple or orange, a salad of carrots and cabbage, unsweetened tea;
  4. 100 g of fish, 30 g of corn or peas, green tea;
  5. 250g low-fat yogurt and 1 apple or banana;
  6. 1 tbsp. milk;
  7. 250 grams of yogurt.


  1. Soup of vegetables, 150 grams of boiled chicken breast, 50 grams of cucumber or tomato compote of dried fruits;
  2. 200 grams of lean borscht, chops 100 g meat, 1 boiled potato, fruit compote;
  3. Cabbage soup with vegetable broth, 100 g of fried fish, 100 g of potatoes, fresh salad, tea with sugar;
  4. Potato soup, 100 grams of boiled beef, 50 grams of fresh tomatoes, juice or tea;
  5. Vegetable soup, beef stew with vegetables, unsweetened fruit compote;
  6. 200 g of fatty fish soup, 1 potato, coleslaw, tea with sugar;
  7. Potato soup, 100g chicken breast steamed or boiled, sweet compote.

Afternoon snack

  1. 1-2 apples;
  2. 1 orange;
  3. 2 kiwi;
  4. 2 bananas;
  5. 200 g of berries;
  6. 1 grapefruit;
  7. 1 mango, or 1 apple.


  1. 50 g of boiled fish, 1 boiled potato, 5 g of oil, 100 grams of salad from vegetables, tea;
  2. 70g cooked chicken, 20 g green peas, green tea without sugar;
  3. 100 g of boiled beef, milk tea without sugar;
  4. 200 g of fish steamed, 1 potato, coleslaw and carrots;
  5. 1 boiled egg, sweet tea;
  6. 50 g of boiled beef, 1 egg, milk tea without sugar;
  7. 100g chicken breasts for a couple, 20 g of peas or corn, boiled egg 1

In the afternoon tea you can drink only plain water or a decoction of rose hips with no added sugar in any quantity. Before going to bed, if there is a feeling of hunger, you can drink a glass of milk or low-fat yogurt. Also assume drinking yoghurt without additives. At other times, it is recommended to drink clean water or normal mineral water without gas.

You can use any combination of the options, thereby diversifying its menu. For example, today you have in your diet breakfast №1, lunch №5, number 2 lunch, afternoon tea and dinner №6 №4. And maybe you even do without lunch, and an afternoon snack, or add their own recipes. The main thing is to avoid any feeling of hunger. It's not a starvation diet, and nutrition, which should become a habit!

 Proper nutrition for weight loss - diet in the fun!

We advise to check: Proper breakfast for weight loss