The basics of proper nutrition for losing weight

Slimming is often a large Problem for men and women. Actually, everything is not so difficult. Just need to eat right to lose weight. Familiar with the basic principles of the useful Power and form their own program for losing weight, it can cope with the excess weight fast enough.


How much is normal weight man

What you as normal weight people? It is a relative term. For someone normal, the mass of the body, when the body is comfortable. Someone adapts to the modern clichés, try to reduce your weight. Today, there are many formulas to define a normal body weight.

The most common of them is the Broca-formula:

BDC=(height-100)±10%, where

BDC – normal mass of the body;

Growth – the growth of the Person in cm.

After this simple equality is the weight of a Person is the growth of 160 cm and can vary within 51-66 kg. And this is the Norm. Therefore, if you want to lose weight, do not should exactly these indicators, in order to bring the body to total exhaustion.

Causes of obesity

With the techniques of weight loss, you need to understand the reasons why overweight. Pounds in a day. All this "wealth" is accumulated months or even years. Leading modern nutrition scientists have proven to get rid of excess weight, you need to listen very carefully to your own body.

The modern pace of life means that we are constantly eating on the run. Even if the body we are trying to full, plug in it something sweet. The most common Problem are the meals before you go to sleep. Many thanks to all of these pounds are slowly, but surely.


  • Food for on-the-go;
  • overeating;
  • the consumption of fatty, sugary and calorie-rich foods;
  • to drink alcohol often;
  • Habit to eat swallow large pieces;
  • late meals;
  • Lunch and dinner in front of the TV;
  • Fast food and other unhealthy food;
  • Diet less often than 3-4 times per day.
Protein Products

For a meaningful result, in addition to the elimination of harmful habits need competent diet. Taking advantage of the simple tips and some rules, like the one below, it can pretty quickly lead to normalize your weight. So how to eat to lose weight?

How clever and useful food

To lose the word diet all, weight it seems that there is a strict framework and prohibitions. In fact, the correct diet has nothing to do with permanent restrictions. Diet experience to lose weight are not at a disadvantage feel. The task of a healthy diet is no exception you all the necessary products from the daily menu. On the contrary, in order to obtain good results, it is necessary, if possible, to balance.

Below you will find a list of useful products, which will be constantly present in your diet. In the menu on the right diet for losing weight should be included:

  • Protein products (chicken breast without skin, fish);
  • Yogurt, cottage cheese with a minimal amount of fat, sugar and aromatic substances;
  • fresh fruit (Kiwi, apples, pears, bananas);
  • cooked and raw vegetables (beets, radishes, carrots, cucumbers, and tomatoes);
  • Seeds, Nuts, Hazelnuts;
  • Whole-Grain Bread, Bran, Crispbread Cereals;
  • Dry fruits;
  • green berries and teas;
  • Products from the soy bean;
  • the vegetable oil.

The right diet for weight loss helps to find your way around and quickly make delicious, healthy dishes. These recipes help satisfy the Hunger, without clogging up the body with empty calories.

The most important rules for a healthy diet

There are many rules for proper nutrition, but the most important as a six. Note this recommendation from nutritionists is simple, the main thing — to penetrate.

Reusable smaller meals

The modern pace of life often does not allow to eat more than two times per day. The weight went, you need to eat at least 3 times a day. The first meal should be no later than one hour after waking up. The Breakfast fills the body with the necessary energy for the whole day. Don't worry, for the fact that an extensive Breakfast dwell centimeters at the waist. All the food that passed in this period, digested very well, and at the same time the extra pains fat.

It is best, if it is possible, the number of meals to 5-6. So, the body gets used to the fact that it is not torment of Hunger and not the reserves. In the result, the digestive, bowel and other problems of the digestive tract returned to normal.

A Beautifully Laid Table

Food must long

Quick Snacks for on-the-go which are a cause of obesity. Breakfast and lunch in food stalls, fast-Food Spots not occupied often in the time of about 10 minutes. It is very bad for the digestive system.

Food takes time. A beautifully laid table, a new crockery, shiny silverware promote good digestion. Not during the meal, entertain, watch TV, read a book. In this case, the brain is busy and not in a timely manner gives a Signal about saturation. As a result of the amount of food that you eat heavy is more than the Norm, and as a result – in the stomach, nausea, bloating, and other problems. If you can get the food, enough time, little enough, a lot less.

Chew properly and carefully

Every meal needs to be very thoroughly chewed. In the mouth, you must turn in virtually of the liquid state. Digestion easier and you will enjoy the taste of the food, should not be less than 30 chewing movements for each a small.

Dietary fiber can promote the slimming

Menu of balanced diet for weight loss should fruit fresh, vegetables. They are rich in fiber, promotes normal digestion, as well as a large number of other vital elements for the body. Fruits and vegetables have a low calorie content, which also encourages weight loss.

The food and the control of emotions

Many have noticed that as soon as the evening comes and the time will soon pull back to sleep, a Hand reaches for the bundle with sweets and biscuits, even if it was the last meal an hour ago. We must try to understand the cause for such behavior. This can be fatigue, resentment, or, on the contrary, the joy.

In this Moment of need, in order to determine whether they felt hungry or the blame for your emotional state. If there are feelings, you must learn to control it, and then not on a diet, you will not be so bad.

Fluid intake and water balance

Since the human body consists of almost 80% water, it is, it plays a very important role in the excretion of harmful substances, waste products and toxin. Water balance must be maintained, in the course of the day. For this day you should drink 1.5-2 litres of purified non-carbonated water. If you do not do this, the body is in the mode of accumulation of fluid, which leads to swelling.

Menu healthy diet for weight loss

Porridge Oats

So, menu of the day for those who get rid of pounds, you should definitely be compensated. Learning with respect to the above-mentioned rules are quite simple diet to lose weight. The first time you have access to the special books or recipes on the Internet, but later on you will learn recipes to pick up the useful, delicious and low-calorie dishes.

Breakfast: Carbohydrates, Proteins, Fruits, Vegetables

Healthy eating for weight loss begins with Breakfast. It is desirable that this meal was the menu of complex carbohydrates. It's gluten-containing cereals, whole-grain bread can. In addition, you can add a little bit of Protein products, and fruit or vegetables.

Maybe the menu for Breakfast is:

  1. Porridge-150 grams of oatmeal, boiled egg, a glass of butter milk.
  2. Boiled egg, a piece of bread with crispy bacon, a Cup of tea without sugar.
  3. Canned peas 20 grams, 100 grams of boiled beef, a Cup of low-fat yogurt.
  4. Boiled egg, fruit salad, 150 grams, a glass of butter milk.
  5. Fish cutlet, boiled egg, coffee with cream without sugar.

Second Breakfast: a small healthy Snack

It is not less than an important part of the daily diet. In the breaks between Breakfast and lunch, begin to visit the famine, and the Hand itself stretches to the what needs to be replaced on Hand – candy, the cake, etc., These quick carbohydrates healthy food:

  1. Apple, a glass of low-fat yogurt.
  2. A Glass Of Milk.
  3. Orange or banana.
  4. 100 Grams Of Dried Fruit.
  5. A Glass Of Butter Milk.

Lunch: 50% of daily calories

In the lunch time need to support the body and match it to the correct work. Dishes in the menu contain up to 50% of the daily calories. It is best if the lunch consists of two or three courses:

  1. Vegetable soup with boiled breast, 250 grams of salad of cucumbers, tomatoes in oil, compote of dried fruits.
  2. Low-Fat Soup 250 Grams, Beef Fillet, Pork Chop 100 Grams Of Herbal Tea.
  3. Soup with potatoes, 250 grams, 100 grams of boiled beef, 1 tomato, mineral water.
  4. Stew with vegetables, 250 grams, coleslaw, unsweetened fruit compote.
  5. Mashed potatoes without Butter, 150 grams, 100 grams of baked fish, salad of cucumbers and tomatoes.
Fruits, berries, kislomolochny

Mid-Morning Snack: Fruit, Berries, Dairy Products

Afternoon Snack consists of fruit, berries, or milk products. They eat apples, bananas, Kiwis, Mango, Grapefruit. Also, the digestive help baked in this time, low-fat yogurt or fermented milk.

Dinner: 15% of daily calories

The evening meal should be only 15% of the daily calories. Therefore, you should not eat strain the body grilled or greasy.


  1. Fish cooked 50 g potatoes, 1 PC., light-weight fat from leafy vegetables.
  2. Tafelspitz 100 G, tea with milk, without sugar.
  3. Boiled chicken breast 100 grams, 20 grams of canned corn, 1 egg.
  4. Fish, steamed 200 grams of potatoes 1 piece, cabbage and carrot salad.
  5. Sauce 150 grams of vegetables, boiled eggs.

Each meal, add some low-calorie and enriched drink. This can compote with a decoction of rose hips, herbal tea, unsweetened. In the breaks between the meals and drink you should only water without gas, such as a glass for 30 minutes before a meal. This diet for losing weight is allowed already in the first week of reset 1-2 kg.

Recipes the right diet for losing weight

How to properly cook the food? Actually, nothing complicated about it. In order to reduce the calorie content of the menus and promote the use of food during preparation, you must observe a few simple rules:

  • the salt to be used to a Minimum;
  • Sugar-replace with dried fruit or honey;
  • to exclude products, smoked and grilled;
  • not sweeteners and other additives to use.

Below are a few easy recipes for delicious and healthy dishes. Your daily use promotes rapid weight loss.

Low Calorie Diet Salad

For the preparation of dietary salad of beets, carrots, and a quarter of a fork cabbage must. All the ingredients chopped, put in a bowl. With a salad, a tablespoon of lemon juice period. This low-calorie dish that will have you several times a day. By you can lose it as a lunch menu and for dinner a week to a few pounds.

Helpful Oatmeal

Oatmeal is a useful slow carbohydrates. For a delicious morning three tablespoons of flakes with boiling water and insist 5 minutes. In the resulting porridge add a spoon of honey, all nuts, raisins. In order to diversify the court, you can fruits sunflower seeds, dry.

Sports Nutrition: Bars, Shakes, Soups

Special sports nutrition for weight loss is not the product of the chemical industry, and contains special additives, which in a special way from natural products. There are tablets, bars, mixture for the preparation of Cocktails, soups closes.

A large part of these products aims at the reduction of the fat mass. They help to speed up the metabolism, slow down the absorption of carbohydrates, promotes the excretion of excess fluid. However, it is important to note that the work fat burner starts only during physical exertion.

Baby food slimming

Many people dream to lose weight, you can enjoy the proven methodology of nutrition in the baby food. The results do not keep anyone waiting. Excess weight disappears without work, there is a good gain in muscle mass and the figure is slim. Lose weight on baby food recognized safe way to get rid of extra pounds to get rid of, provided that the diet course does not take longer than a week.

The food every day, several bottles of Baby puree (fruit, meat, vegetables), you can quickly:

Baby food
  • get rid of waste products and toxins;
  • acquire the habit of the diet for a few;
  • the digestive normalize;
  • reset 3-5 kg.

Dietary food for losing weight

There are special medical diets to promote a significant weight reduction. Prescribers to treat digestive problems, and obesity. Such a diet as a therapeutic table number 8. The principle of supply – not the mere reduction in the number of food intake and perfectly balanced diet that helps get rid of extra pounds.

Alone a diet according to table number 8, degree of obesity 1-3. In more severe cases, the calorie content of your daily diet to 1,200 kcal reduced, but apply this diet only under the supervision of a physician.