Recipes for proper nutrition for every day to lose weight

Fast diets allow you to lose a few kilograms of weight in a couple of weeks, but their downside is that body fat comes back soon. In order to stay slim and not gain weight, you need to adhere to proper nutrition every day. You don't have to limit yourself to delicious food or starve all the time.

The right menu every day

Recipes for proper nutrition for weight loss are very diverse, they consist of a wide range of products. From it you can cook a delicious menu every day. Their variety allows you to have a healthy diet (PP) without effort and stress, and the result will be a beautiful and slender figure. Recipes for the right food for weight loss have a huge list of benefits. Here are just a few of them:

• They are fully approved by nutritionists, as they do not force the body to starve and provide it with all the necessary substances and trace elements.
• Such a menu will not leave you feeling hungry and offers a lot of light dishes that can be eaten at will throughout the day.
• The diet includes many popular dishes that are often served in restaurants, so you can safely go on special occasions.
• The right nutritional menu allows you to choose food to your liking and cook new dishes almost every day.

The absence of monotony allows you to maintain a healthy lifestyle without mental stress. When the diet is tired, you can easily change the menu without going beyond the PP.

operating principle

The principle of proper nutrition is based on long-term adherence to the chosen diet. The meal plan needs to be planned for weeks, healthy eating will help get rid of body fat smoothly and permanently. The whole process of losing weight, depending on the individual characteristics of the body, takes several months, but the result is preserved for a long time. In addition, gentle weight loss avoids the unaesthetic sagging skin that often remains after severe weight loss.

Weight loss recipes based on an appropriate nutritional system are calculated according to the scheme established by nutritionists. According to this scheme, a healthy menu for every day should include:

• Carbohydrates amounting to 50%
• animal and vegetable proteins no more than 30%
• Fats of different origins - 20%

At the same time, the daily calorie intake should be at least 1800 kcal for the women's menu and at least 2100 kcal for the men's menu. Restricting the nutritional value of food below these limits is hazardous to health.

Individual recipe selection

Constant adherence to a particular type of recipe forms persistent taste preferences. That's why you need to build your diet from the start in such a way that you only get positive results in the future. Recipes and menus of proper nutrition should vary depending on the degree of obesity, this will help you lose weight at maximum speed and without harm to health.

If the weight exceeds 100 kg, it makes sense to minimize the carbohydrate content in the menu for each day. The most easily digested carbohydrates are found in white bread, cereal, and confectionery. All this needs to be replaced with products made from coarse grains, which will saturate no worse than usual, but will not turn into fat. If there are problems with the kidneys, then you need to limit the intake of proteins, giving preference to cereals.

Agenda

PP recipes for weight loss are designed for every day, they can be prepared and eaten at any time of the day. However, in order to normalize metabolism, it is better to establish a strict meal plan, which can be made both for the day and for the whole week. The focus should be on breakfast, as the morning food is fully digested throughout the day.

In the first few days, eating a large amount of food for breakfast can be problematic, but literally after a week the situation will change radically. Postponing the main meal to the morning hours, a person feels a desire to eat in the morning, and not in the evening. In any case, PP means up to 6 meals a day so you don't go hungry.

If every now and then you have the urge to eat your favorite candy or bun, don't resist it, as it can lead to stress and subsequent food breakdown. Dishes from the PP menu should be prepared by stewing, boiling or steaming, the use of a grill is acceptable. You should not fry in oil, such food provokes obesity and negates all efforts to lose weight. However, it is impossible to completely abandon fats, they only need to be used in unfried form.

Oatmeal for breakfast

Oatmeal not only contains a lot of useful trace elements, but also improves intestinal motility. It is best eaten for breakfast, it puts the stomach and intestines in order and also gives them a good work schedule. To prepare porridge, you can take ordinary Hercules flakes. How to prepare the porridge:

1. The required amount of cereal is poured with hot skim milk and put on fire for a couple of minutes, after which it is infused for another 10 minutes.
2. While the porridge is infused, you should chop a little from all nuts (lightly fried), wash a few raisins, dried apricots or other dried fruits to taste.
3. Mix nuts and dried fruits with porridge, add a spoonful of honey and eat.

If you are fed up with oatmeal, the dish can be prepared from buckwheat, rice or millet. When choosing nuts, you need to remember that, for example, peanuts can cause allergies. Walnuts are best for porridge.

Sandwiches for breakfast

Proper nutrition offers recipes for delicious slimming sandwiches for every day. It is based on wholemeal bread, with fillings that you can choose according to your taste and vary at will. How to prepare the sandwich:

1. In the evening, the breast of chicken, turkey or other bird is cooked. Instead, you can buy lightly salted red fish.
2. In the morning, chopped breast or fish is laid out on slices of whole grain bread.
3. Slices of natural low-fat cheese are placed on top.
4. In summer, you can layer a sandwich with lettuce, tomatoes or cucumbers. Out of season they should not be bought, grown in a greenhouse they will not give anything useful.
5. Top with another slice of bread.

Such sandwiches can be consumed in unlimited quantities. To enhance the effect, they should be eaten with kefir or unsweetened yogurt.

omelette

This omelette differs from the usual in lower fat content. It is prepared like this:

1. Pour a few tablespoons of olive oil into the pan.
2. 2 whole eggs and 2 proteins are broken into heated oil.
3. Any greens to taste crumble on top, it can be dill, parsley, basil or cilantro.

This omelet goes well with an unsweetened fruit salad. It is best eaten in the morning, but can also be prepared at lunchtime as a light snack.

Pasta for lunch

When choosing pasta, you need to pay attention to what kind of flour they are made of. Recipes for proper nutrition for weight loss imply using hard flour pasta during all weeks. Cooking pasta is better for lunch, the classic recipe looks like this:

1. Noodles are boiled, reclined in a colander and washed with boiling water.
2. Still hot noodles are laid out on a plate and sprinkled with low-fat cheese.

As dressings, you can use low-fat kefir or yogurt with finely chopped herbs, crushed garlic or mustard seeds.

Breaded Cauliflower

Along with broccoli and Brussels sprouts, cauliflower is one of the healthiest vegetables in the world. They should be included in the menu several times a week, you can simply cook them for a couple or in boiling water, thus bringing them to the state "al dente". This means that the vegetables should be lightly cooked and slightly crisp. Cauliflower canbe prepared like this:

1. Dissect the head into inflorescences and wash well.
2. Mix the skimmed cream and egg white, prepare a bowl of semolina.
3. Dip the cabbage first in the protein mixture, then in semolina, put on a baking sheet.
4. Bake until done.

Cabbage obtained in this way can be eaten for lunch as a separate dish or as an addition to pasta from the previous recipe.

lasagne

Lasagna is a tasty and healthy dish when made with hard flour and a minimum of fat. For the preparation you need:

• Bag of Lasagna Dough
• 200 grams of eggplant
• 200 grams of courgettes
• 200 grams of tomatoes
• 100 g boiled carrots
• 50 g low-fat sour cream
• 2 cloves of garlic

Cut eggplant, carrots and zucchini into thin spaghetti, cut tomatoes into circles. Lightly sauté raw vegetables in olive oil. Crush the garlic and mix with sour cream. Cook the lasagne dough according to the instructions, layer with the vegetables and sour cream sauce. Bake until done.

Light soup with vegetables and rice

Soups should be eaten several times a week, they improve digestion and promote weight loss. Here is a recipe for a simple soup, if you wish, you can vary the names of the vegetables in it:

1. Chop a small onion, slightly chop a few tomatoes and keep in boiling water for a minute, then cut into small pieces.
2. Peel the large peppers and cut into pieces.
3. Fry the onion in olive oil and season with tomatoes, peppers and parsley.
4. Pour fried vegetables in water or vegetable broth, boil, add 3 tbsp. l. washed rice.
5. Bring to a boil, boil for a quarter of an hour, salt and add spices to taste.

This diet soup is best eaten for lunch.

Vegetables and chicken for dinner

The right menu for the week should include the required amount of meat. Choose low-fat varieties like young veal, rabbit, and poultry. They can be combined with vegetables in this way:

1. Eggplant, zucchini, tomatoes, peppers or other vegetables are cut to taste, put in a cast-iron pan with a little olive oil and stew over low heat.
2. Meat is cooked separately, in this case it is chicken fillet. It can simply be boiled or stewed in water.
3. The finished fillet is cut into pieces, added to the vegetables and stewed for another 5 minutes. At the end, salt and spices are added to taste.

Natural buckwheat or brown rice goes well with this dish.

Seafood Rice

Seafood is a staple of the diet for the week. You can use any fish, squid and other seafood. Nutritionists recommend brown, unpolished rice as a side dish. The dish is prepared as follows:

1. Brown rice should be washed under running water until cloudy water stops coming out. Soak in cold water for 2 hours.
2. In a large saucepan, boil the rice, remembering that its volume will increase three times. Boiling water should be slightly salted.
3. Seafood is steamed or boiled in water, it must be salted.
4. Put seafood on rice, the dish can be served at the table.

For seafood, you can prepare a sauce of yogurt, crushed garlic and finely chopped dill. This sauce is very healthy and delicious.