Recipes for weight loss

Anyone who seeks to perfect shape, should understand that eat everything, become slim and beautiful will fail. Not necessarily sit on a strict diet daily. For weight loss and effective weight loss you need to follow a healthy lifestyle and proper nutrition principles.

recipes for weight loss

The basis of the PP is the counting of calories and proteins, fats, carbohydrates. A healthy menu includes simple, tasty and healthy meals. The main thing – correctly to pick up prescriptions, to have at hand the necessary products, choose your method of preparation. Recipes, suitable not only for a balanced diet diet, they can be cooked for Breakfast, lunch or dinner for the whole family.

General guidelines

With a proper diet you need to eat often but in small portions. It is very important to choose the right products that blend well together. If there is incompatible, it will affect the digestive tract. For the PP go slowly. Introduce new foods gradually. Don't focus on the fight against calories. Sufficient daily allowance is recognized to the amount of 1200 kcal. But if you do power training, go to the gym and lead a very active lifestyle, the standard can be changed.

Always read the composition of purchased products. They should be as small as possible sugar substitutes, fats and various preservatives. PP does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but pastries and desserts that you can make use of for the figure. It is necessary to refuse:

  • carbonated sugary drinks;
  • semi-finished products;
  • fast food;
  • mayonnaise;
  • bakery products from white flour grades;
  • store-bought sweets (cookies, candy, muffins).

A healthy diet should be balanced. The most important thing to understand PP is not a diet, it's a lifestyle, its a new style that one has to make. Never starve yourself. The rule "do not eat after 18:00" has become outdated. The last meal should be 2-3 hours before bedtime. So if you go to bed at midnight, dinner can be served at 21:00. One condition – the food should be light, check the calorie content of meals.

To cook PP have a couple, in a slow cooker, the oven. Eliminate the frying pan. If you need something to fry, use a few drops of olive, not vegetable oil, and it is better to purchase a pan with a Teflon or ceramic coating and cooking without fat at all.

The first half of the day

Time for dinner is ideal for complex carbohydrates, i.e. cereals, fruits, flour products (but only from durum wheat, oats, bran). The perfect solution is a pancake of oatmeal, which can be served with sweet and vegetable fillings. This food is long digested, gives energy and strength.

What to cook for Breakfast for myself and kids to morning meal also benefited, think everyone who switched to PP. We offer you several recipes of healthy breakfasts that cook with photo step by step is not difficult.

Squash muffins

To prepare this delicious dish at home you will need:

  • zucchini – 600 g;
  • egg – 2 PCs.;
  • whole wheat flour – half Cup;
  • garlic, greens and spices to taste.
  1. Zucchini wash, peel and grate on a grater.
  2. Add the zucchini to the other ingredients, mix well.
  3. In the form of a parchment, put the dough, bake in the oven for half an hour at 200 degrees.

Banana pancake

Dessert lovers will not remain indifferent in front of banana pancakes. To do this you will need:

proper nutrition for weight loss
  • 3 bananas;
  • 1 egg;
  • 1 Cup fat-free yogurt;
  • 1 tbsp. corn or oat flour.
  1. Peel bananas, mash with a fork.
  2. Add yogurt and eggs, beat with a blender.
  3. Added to the mixture the flour, carefully stir the dough.
  4. On dry or rubbed with olive oil pan fry the pancakes on both sides until Golden brown. Serve warm.

Protein pancakes

To please yourself and loved ones, prepare the morning inexpensive but useful protein pancakes. To do this you need:

  • 200 g low-fat cottage cheese;
  • 2 tbsp oat flour or bran;
  • 150 ml of milk;
  • 3 egg whites;
  • stevia or honey.
  1. All the ingredients place in a bowl, beat with a blender.
  2. Fry in a pan without oil.
  3. Served with fruit and berries for tea.

Also Breakfast is perfect cheesecakes of cottage cheese or cottage cheese casserole, oatmeal or buckwheat porridge. The cooking time of each dish does not exceed 20-30 minutes. Calorie breakfasts most, because it is necessary to charge the body with vigor and energy for the whole day.

Afternoon

Lunch – time dishes. A great option would be soups and salads. Making a menu for the week, be sure to note 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 Turkey. For its preparation take:

  • chicken fillet 350-400 g;
  • beans 450 g;
  • the cherry tomatoes;
  • pesto sauce;
  • spices to taste.
  1. The pan brush with olive oil, fry in it the chicken breast with spices.
  2. In advance soak the beans in water for 4 hours, then simmer in a pot, adding tomatoes and pesto sauce.
  3. Combine all ingredients and simmer on low heat for another 5-7 minutes.

Beef burgers

Patties, take a piece of meat (500 g) and cook the meat. Shop the analogs better not to take. Besides beef you will need:

  • skim milk – 70-100 ml;
  • onions – 1-2 PCs;
  • salt and pepper to taste.
  1. Onion peel, cut in large pieces and put into blender.
  2. Add milk and whisk.
  3. Minced salt and pepper, and introduce the onion mixture. Stir it carefully.
  4. Formed the patties, lay them on the laid parchment baking sheet and put into the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and micronutrients. Choose low-fat varieties. The perfect solution is Pollock. To make a delicious and juicy fish recipe PP, you need to:

  • 6 pieces Alaska Pollock fillets (total weight about 500-600 g);
  • quartered lemon;
  • 5 tbsp Apple juice;
  • 1 onion;
  • salt and pepper.
  1. Fish fillets wash, dry, RUB with salt and spices, sprinkle with the citrus juice.
  2. In foil greased with olive oil, put fillet of fish on top sprinkle with onion half-rings, pour the Apple juice.
  3. Wrap the fish and bake it in the oven, preheated to 200 degrees for 40 minutes.

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

Before going to sleep

menus for weight loss

Food at night should be light and low in calories. For dinner it is best to eat fat-free cheese, salad, seafood (cooked squid, steamed fish), egg whites, fish meatballs. The list goes on, the main thing – to capture the essence and adhere to the General rules PP. We offer you the recipes of salads that will be a great dinner for you.

Radish salad

Julienne cut radish and carrots in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, salt, pepper, stir and eat.

Salad "Vkusnyashka"

Delicate and delicious salad you will cook in 10 minutes. To do this, take 100 grams of celery and cucumber, cut into cubes. Two boiled eggs, also cut and add to the vegetables. 50 grams of low fat cheese grate on a grater. Optional cut greens, garlic. Sprinkle with salt and dressed with low-fat sour cream.

Beet salad

You need to take 100 grams of boiled beets, carrots and cucumber. Grate all the ingredients, grated, salt, pepper, add the herbs and olive oil. The salad is ready and you can serve it to the table.

Snacks

The question of snacks always occupies a special position in the discussions and rules of separate or different form of power. Snacking need, often referred to as brunch and afternoon tea. However, the main thing is snacking. Food needs to be easily digested and have a small portion. A great snack are:

  • strip;
  • fruit;
  • a serving of nonfat yogurt;
  • oatmeal cookies;
  • roasted chickpeas;
  • dried fruits;
  • vegetable casserole, etc.

Proper nutrition can be used not only for losing weight but for muscle mass. This is important for strength athletes who build up muscle. In their case, the emphasis should be on complex carbohydrates, not proteins.

To make the PP menu for the month will be difficult. First, plan your diet for a week. When you get used and learn how to pick up dishes in accordance with the time of day, calories and other parameters, it is possible to complicate the task.

Don't forget the tips from the nutritionist, exercise, drink plenty of water, walk in the fresh air and avoid stress. Only a comprehensive approach will guarantee you good health, youth and beauty for many years.

05.03.2019