Huge selection of delicious products in supermarkets, a passion for pizza, office work at the computer, how can you not get better? If you need to put yourself in order and lose those extra pounds, we turn to diets.

Of the many diets, you must choose the right only for you personally, then clearly stick to its basics for a certain time.

Nutrition для похудения

Do not expect instant weight loss, you have been accumulating it for a long time, so be patient and start working on yourself.

Principles of diet

With the help of a diet you can throw a few hated kilograms. In order to stay in shape for a long time, you need to change your lifestyle. Before choosing a power system, carefully read our recommendations..

  • The basic rule of all food systems is to consume less calories than to consume. It is necessary to ensure this principle. Only then will you start to lose your weight unnoticed, but daily. For women of middle age, the number of incoming calories should not exceed 1,400;
  • It is necessary to fully meet the body’s need for fats, proteins, carbohydrates. Only in this case, your skin will retain its elasticity, and your hair shine;
  • Cook for two days. This will save you from unnecessary standing at the stove, freeing time for self-employment;
  • It is necessary to comply with the developed diet. Our body very quickly gets used to everything. With respect for the regime, you will never have a brutal famine that forces you to open the refrigerator and throw everything that is edible into your mouth;
  • Proper cooking – the key to success in your struggle with obesity. Never fry anything. Baked or stewed dishes are delicious, and calories contain significantly less;
  • Vegetable salads fill with kefir, yogurt or a spoon of low-fat sour cream. Do not use your favorite mayonnaise; Salad
  • Drink water without gas during the day. It contributes to a more rapid removal of fat cells from the body;
  • If you can’t drink sugar-free tea or coffee, use sweetener or honey. Honey, of course, is a very high-calorie product. But one small spoonful a day will provide your body with a variety of essential trace elements and vitamins;
  • Do not forget about physical exertion. If you have not previously engaged in sports, they should be gentle: swimming pool, fitness. That is quite enough. Physical exertion will normalize your internal organs, after ridding them of excess fat;
  • If for some reason you cannot go to the swimming pool or fitness, make walking a must. Leave the house 10 minutes earlier in the morning, walk one stop. In the evening, leaving work, do the same trick..

Slimming diet: weekly menu

Be sure to make the menu for the week, so it’s easier to buy products. Choose your favorites from the list of low-calorie foods; build your menu based on them..

The diet for the week should be balanced.

Work out your diet. For a working woman, it might look like this:

  • Breakfast. It is obligatory, because it triggers metabolic processes in the body;
  • Coffee at 11 o’clock. In many offices this is already the rule;
  • Dinner. Do not go to the cafe, cook at home, take to work. You know exactly what you put there, how you cooked it;
  • Tea at 16 o’clock. Do not miss, the dinner is still far away;
  • Dinner at home, about 19 hours. Try, if possible, do not push this time.
  • If you really want to eat in the interval between dinner and sleep, eat carrots. Sour fruits cause appetite;
  • Every day bring to work a bottle of mineral water, drink a lot during the day;
  • Calculate your diet in such a way that in the first half of the day to consume at least 50% of calories.

Before you first try on yourself the effect of the selected power system, choose a menu for yourself, you can use our recommendations.

The menu below is simple, does not contain complex ingredients or recipes, any beginner housewife can make it..

Menu с диетическими блюдами на неделю

Monday Tuesday:

  1. Breakfast. Boiled egg. Tea with honey;
  2. Break at 11 o’clock. A cup of coffee or tea;
  3. Dinner. Braised fish with vegetables, buckwheat porridge, mineral water;
  4. Break at 16 o’clock. A cup of coffee or tea;
  5. Dinner. Tomato and cucumber salad, chicken soup, kefir.

Wednesday Thursday:

  1. Breakfast. Boiled egg. Tea with honey;
  2. Break at 11 o’clock. A cup of coffee or tea;
  3. Dinner. Chicken breast with herbs, baked in the oven, barley porridge, mineral water;
  4. Break at 16 o’clock. A cup of coffee or tea;
  5. Dinner. Cabbage salad, pickle, yogurt.

Friday:

  1. Breakfast. Boiled egg. Tea with honey;
  2. Break at 11 o’clock. A cup of coffee;
  3. Dinner. Boiled piece of beef, tomato and cucumber, mineral water;
  4. Break at 16 o’clock. A cup of coffee or tea;
  5. Dinner. Salad of crab sticks, tea with low-fat cottage cheese.

Saturday Sunday: Salad из морской капусты

  1. Breakfast. Oatmeal on water. A glass of skimmed milk;
  2. Snack. One low fat yogurt;
  3. Dinner. Seaweed salad, borscht, water;
  4. High tea Cottage cheese balls, sweet tea;
  5. Dinner. Vinaigrette, fish, baked with herbs, kefir.

Do not add sauces, sugar or butter to cereal. You can add a few twigs of greens.

Non-Calorie Soup Recipes

Dietary soups are cooked without rich broths, potatoes.

Rassolnik

Ingredients:

  • Kidneys beef – 1 piece;
  • Pearl barley – 3 tablespoons;
  • Medium pickled cucumbers – 2 pieces;
  • Average carrot – 1 piece;
  • Small onion – 1 piece.

Cooking method:

  1. Buds boil, wash, cut;
  2. Pearl barley pre-soak for 1-2 hours, then boil, rinse;
  3. Cucumbers, onions, peel carrots, cut into cubes;
  4. Put a 2 liter pot on fire, pour about 2/3 volume of water into it;
  5. All cooked at the same time throw in boiling water;
  6. After boiling a little salt;
  7. Cook until the carrots;
  8. Consume with 1 tablespoon of 15% sour cream, if desired, you can without it.

Chicken soup

Ingredients:

  • Medium-sized chicken breast – 1 piece;
  • Average carrot – 1 piece;
  • Greens: dill or parsley – 2-3 sprigs;
  • Small onion – 1 piece;
  • Barley – 2 tablespoons.

Cooking method:

  1. Boil the breasts, rinse, cut into slices;
  2. Take a 2-liter saucepan, pour 2/3 of the volume of water, put on fire;
  3. Peel carrots and onions, chop sticks;
  4. Wash the croup;
  5. Add all ingredients to boiling water, add some salt;
  6. Cook until the carrots;
  7. Before use, chop the greens, add it to the plate.
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The principles and rules of the fasting day on apples are described here. Such unloading will improve health and help lose a few extra pounds..

Recipes for other low-calorie dishes

Buckwheat

Buckwheat included in many diets. It contains a lot of vegetable protein. There is even a buckwheat diet. Let’s look at how to cook this porridge correctly and tasty..

Ingredients:

  • Buckwheat – 3 tablespoons;
  • Greens: a few sprigs of parsley or dill.

Cooking method:

  1. Rinse the croup;
  2. Fall asleep in a thermos, pour boiling water over it;
  3. Before use, chop the greens, add to porridge. You can add some salt.

Curd balls

Ingredients:

  • Cottage cheese with fat content not more than 1%, about 150 grams;
  • One egg; Balloons с отрубями
  • Oat bran, as much as it takes cottage cheese.

Cooking method:

  1. Ingredients to mix;
  2. Sculpt balls;
  3. Boil in salted water after ascending for 1 minute. With sweetened tea is very tasty. And oat bran normalizes the work of the stomach.

Chicken breast baked in the oven with herbs

Ingredients:

  • Medium-sized breast, cooled – in two portions;
  • Herbs for roasting chicken.

Cooking method:

  1. Wash breasts, roll in herbs, put in baking dishes;
  2. Put in the oven, bake for 1 hour;
  3. Cut into thin slices before use..

In the same way, you can bake fish or any other meat.

Holiday feasts

Festive стол

Observing the principles of developed nutrition, remember that you are just on a diet, and not sick. Holidays always attend. Fun with friends, colleagues, relatives, compliments about how you look good, make life brighter. The question remains, what to eat and drink at the festive table?

  • Vegetable salads with balsamic dressings. Such dressings are low-calorie, and salads are delicious;
  • Fish with vegetables. This dish is baked, not fried. It is tasty and the number of calories does not exceed the limit;
  • Instead of a piece of cake or baking, eat your favorite fruit. Refuse grapes;
  • Drink plenty of water without gas. Her feasts always in sufficient quantities;
  • Dance, it will add fun, will allow calories not to linger in the body;
  • At such events, the question arises: to drink or not to drink? There is no definite answer. In any case, 50 grams of vodka for the whole festive evening will not bring you much harm, but they will save you from long, sometimes unnecessary explanations..

Additional tips

  1. Make up your diet from the products of your region, the body perceives them better;
  2. The calculation of daily calories consumed develops skills for determining the caloric content of servings without weighing them and using tables;
  3. There is a category of interchangeable products, for example, any beef is less calorie than pork. All seafood has less calories than dietary meat..

If you have decided to change your lifestyle and no difficulties make you turn away from the chosen path, forward to the intended goal! We know for sure that you will succeed!