Whoever is in search of ideal figure must understand that eating more of everything, to become thin and beautiful will fail. Not necessarily sit on a strict diet every day. For weight loss and effective weight reduction it is enough to follow a healthy life-style and the principles of proper nutrition.
On the basis of the PP is the count of calories and proteins, fats and carbohydrates. Healthy menu includes simple, tasty and authentic dishes. Important to choose the right recipes to have on hand the products, choose the method of cooking. Recipes for a proper diet not only ideal for a balanced diet diet, you can prepare your breakfast, lunch or dinner for the whole family.
With a proper diet and should eat often but in small portions. It is very important to correctly choose the products that match well between them. If there is incompatible, you will reflect on the work of the digestive system. On the PP gradually change. Enter new products gradually. Don't focus on the struggle with the calories. Sufficient daily requirement recognized the volume of 1200 kcal. But if you have loads of power, go to the gym and do more active style of life, the standard can be changed.
Always read the composition of products purchased. They must be the less possible than sugar, and its substitutes, fats and various preservatives. PP does not mean a radical rejection of sweet. The body needs glucose and endorphins, but the baked goods and desserts you can prepare with the use of forms. Renounce:
- sugar-sweetened beverages such as sodas;
- semi-finished products;
- fast food;
- baked goods variety, white flour;
- sweets (cookies, candies, sandwiches).
A healthy diet must be balanced. The most important thing that you need to understand, the PP – this is not a diet, it is a life-style, his new style, which you need to take. Do not die of hunger. The rule of "there are no after 18:00 is a long time obsolete. The last meal should be 2-3 hours before bedtime. So, if you go to sleep at midnight, dinner, you can skip to 21:00. One condition – the food should be easy, read the calorie content meals.
Cook PP need a couple of, the first, second, and oven. Eliminate the frying pan. If you need something to fry, use a few drops of olive oil, not sunflower oil, and better to buy a teflon pan or ceramic, and cook without fat.
The first half of the day
Hour before lunch is the ideal intake of complex carbohydrates and fibre, i.e. cereals, vegetables, flour products (but only of durum wheat, oats, bran). A good solution will become a pancake of oatmeal, which can be served with desserts and vegetable fillings. This food is digested by the time, gives energy and strength.
What to cook breakfast for themselves and for the children, intended to be brought please, think of someone who has been in PP. We offer you some recipes of healthy breakfasts, cooking with step by step photos, it is not difficult.
For the preparation of this delicious dish at home you will need:
- zucchini – 600 g;
- egg – 2 pcs;
- whole-wheat flour – half cup;
- the garlic, herbs and spices to taste.
- Wash the zucchini, peel and grate it.
- Add the zucchini to the other ingredients, mix well.
- In the form of a parchment roll out the dough, bake in the oven for half an hour at 200 degrees.
More than prepare banana pancakes
Fans of sweets will not remain indifferent to banana pancakes. To do this you will need:
- 3 bananas;
- 1 egg;
- 1 tablespoon of low-fat yogurt;
- 1 tablespoon of corn flour or oatmeal.
- Bananas clean, mash with a fork.
- Add yoghurt and eggs, whisk blender.
- We introduce to the mixture the flour, carefully stir the dough.
- In the dry or puree the extra virgin olive oil a frying pan, fry pancakes with two sides until golden brown-brown. Serve at the table in the form of heat.
To please yourself and the people you care about, prepared in the morning, low-cost, but useful for protein pancakes. To do this you need to:
- 200 grams of yogurt without the fat;
- 2 tablespoons of oatmeal or wheat bran;
- 150 ml of milk;
- 3 egg whites;
- stevia or honey.
- All the ingredients should be put in a bowl, whisk blender.
- Fry in a pan without oil.
- Serve with fruit and berries for tea.
Also for the first breakfast are ideal cheese or ricotta casserole ricotta cheese, oatmeal or buckwheat. Preparation time of each dish no more than 20-30 minutes. The calorie content of breakfast, why it is necessary to recharge the body with strength and energy for the whole day.
The second half of the day
Lunch – time dishes. A great option will be soups and salads. That constitute the menu of the week, necessarily take note of the following options for lunch.
Chicken with beans
This dish is a complete meal, after which you can drink a glass of fruit juice or a cup of tea. Alternatively, the main component, it is possible to use the turkey. For its preparation take:
- chicken fillet 350-400 g;
- 450 grams of beans;
- cherry tomatoes;
- spices to taste.
- Frying pan the extra virgin olive oil, to fry on her chicken breast with the spices.
- In advance soak the beans in water for 4 hours, then cook in a saucepan, adding the tomatoes and pesto.
- We combine all the components and tormented on low heat for 5-7 minutes.
For the meatballs need to take a piece of meat (500 grams) and to prepare the minced meat. Trolleys pharmaceutical better not to take. In addition to beef are needed:
- skimmed milk – 70-100 ml;
- onion – 1-2 piece;
- salt and pepper to taste.
- Clean the onion, cut in large pieces and add to the bowl of a blender.
- Add the milk and whip.
- Chopped a pinch of salt and pepper, introducing the onion mixture. Mix everything with care.
- We form the meatballs, roll them on the carpet parchment baking sheet and send in the oven for 45 minutes at 180 degrees.
Fish baked in the oven
Fish is a source of protein and trace elements. Choose low-fat variety. A good solution will be pollock. To make a delicious and succulent fish on prescription PP, then you'll need to:
- 6 pcs cod fillets (total weight about 500-600 gr);
- the quartered lemon;
- 5 tablespoons of apple juice;
- 1 onion;
- the salt and pepper.
- Fish fillet washed, dried, rub it with salt and spices, sprinkle with the juice of the citrus fruit.
- In foil greased with olive oil, put the fish fillets, sprinkle with rings of onion, pour in the apple juice.
- Wrap the fish and send in a preheated oven at 200 degrees for 40 minutes.
Serve the dish with grilled vegetables — broccoli, cauliflower, zucchini, eggplant.
Before going to sleep
Food at night should be light and low-calorie. For dinner is better to eat low-fat cottage cheese, a salad of seafood (squid, boiled meat, steamed fish), egg whites, fish, meatballs. The list could go on, the main thing – to capture the essence and respect the general rules PP. We offer recipes of salads, which will be a great dinner for you.
Salad of radicchio
Julienne slice the radicchio and carrots in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, a pinch of salt, pepper, mix and eat.
Sweet and delicious salad is ready in 10 minutes. To do this, take 100 grams of celery and cucumber, cut into cubes. Two hard-boiled eggs, also cut and add to the vegetables. 50 gr of low fat cheese grated. On request we cut aromatic herbs, garlic. A pinch of salt and drizzle with low-fat sour cream.
For the preparation you need to take for 100 g of boiled beets, carrots and cucumber. Rub all of the ingredients grated, a pinch of salt, pepper, add the parsley and the olive oil. Salad ready, and you can serve it at the table.
The question of snacks always occupies a special position in the discussions and the sporting rules, of separation or of another type of power. Snacks need, they often call them second breakfast and afternoon tea. However, the main thing – the right snacks. The food must be easy to digest and have a small portion. Excellent options for snacks are:
- the result;
- portion of low-fat yogurt;
- cookies, oatmeal;
- roasted chickpeas;
- dried fruit;
- vegetable casserole, etc.
A proper diet is possible to use not only weight loss, but also to increase lean mass. This is important for the safety of the athletes, who are increasing the muscles. In their case, the emphasis should be on complex carbohydrates, and not proteins.
Dial PP menu for a month will be difficult. Before planning your diet for a week. When you get used to and you learn how to choose the dishes depending on the time of day, calories, and other settings, it is possible to complicate the task.
Do not forget to get advice from a nutritionist, do some sport, drink a lot of water, walking in the open air and avoid the stress. An integrated approach ensures good health, youthfulness and beauty for many years.