We are what we eat.
Whatever one may say, there is only one way to get rid of extra pounds and centimeters: to start really, and not in words, to monitor your diet.
And to get things moving, add a little movement.
Menu for losing weight at home: changing your outlook on life
There is no need to put a lock on the refrigerator. It is enough to just change the usual stereotypes a little. This is often enough for the weight loss menu at home to start working.
It is important to consider that there is no one recipe for everyone . Many parameters matter for losing weight:
• initial weight;
• speed of metabolic processes;
• age;
• presence of chronic diseases;
• state of the body (for example, postpartum or postoperative period, hormonal disorders, monthly cycle, etc.).
But there are still common points . To begin with, you just need to reduce the amount of food you eat for breakfast, lunch and dinner by just 100-200 kilocalories. Please note: it is the calorie content that needs to be reduced, and not the usual serving size (although this is also necessary).
What is meant? Let's say you like to eat scrambled eggs and sausage for breakfast. If instead of sausage you take low-calorie ham from chicken breast (or even better - boiled, chilled and thinly sliced chicken breast), instead of two eggs - three or four whites, then the serving size will not change, but the calorie content will be two to three times lower. Especially if you fry all this not in a generous portion of fat, but by delicately spreading a drop of oil over the surface of the pan.
The same approach should be applied to lunch and dinner. Instead of fatty cabbage soup or solyanka, start cooking lean cabbage soup, light vegetable soup with chicken broth, vegetable puree soup from cabbage, zucchini, new potatoes, carrots and other gifts of nature. Plant fiber saturates for a long time, cleanses the intestines, has a lot of beneficial properties and is low in calories. That is why there is no need to refuse food or eat soup from a saucer.
For the second, you can leave the usual dishes, reducing them for the widow and replacing the second half with vegetables - fresh, stewed or grilled.
Dinner should be the lightest meal of the day. The main secret is to get enough satiety. If you eat a leaf of lettuce or an apple, then by nine o’clock the pangs of hunger will make themselves known loudly. Therefore, the ideal dinner is a light but well-satisfying protein plus a portion of plant fiber, that is, vegetables or fruits.
If you take these principles into account, you can quite easily come up with a menu for losing weight at home. Being your own nutritionist is fashionable today. And most importantly, it is effective and very interesting.
Low-calorie lunch recipes
To prepare a healthy, light, low-calorie lunch, you need to use only fresh, natural ingredients and avoid preservatives and flavor enhancers. Low-calorie meals for weight loss made from simple foods contain limited or no salt at all.
None Do not prepare dishes that require long periods of frying or use a lot of fat. To lose weight, we try to give preference to simple recipes related to separate meals.
[custom_ads_shortcode2]
Menu for weight loss at home for one day
So, the main rule is to give up dietary suffering and start losing weight without effort, sacrifice or heroism. You can start with an interesting task: create a menu for losing weight at home for one day.
Breakfast: boiled egg, fresh vegetable salad, sandwich of rye or bran bread with soft curd cheese or a slice of ham.
Lunch: mushroom soup in chicken or vegetable broth with a spoonful of light sour cream, a steamed cutlet and two boats of buckwheat porridge.
Dinner: fresh vegetable salad with a slice of sea fish cooked on a grill pan.
What about snacks? Afternoon snacks, second breakfasts and late dinners? If you are used to eating five or six meals a day, you don’t need to give up this fractional regimen. It is enough just to reduce the amount of meat protein and carbohydrate foods (pasta, potatoes, rice, other cereals as side dishes).
Natural sweets (for example, dried dates, dried apricots, prunes, dried apple slices) and unroasted unsalted nuts are ideal for snacking. For an afternoon snack, you can drink green tea with five or six nuts and one or two dates.
The second breakfast can consist of one fruit (in extreme cases, you can eat two fruits of the same type). You should not mix sweet and sour fruits if you have digestive problems. You can snack on cottage cheese or a slice of cheese.
As for a late dinner, an hour before bedtime, neither a glass of kefir nor a jar of natural yogurt will do any harm. Unsweetened fermented milk products definitely won’t do any harm to your diet for weight loss at home.
Recommendations for organizing a healthy diet
To get a chic figure, it is enough to stick to a simple and inexpensive menu during the period of weight loss. If you eat right throughout the day, you will not feel hungry, and your appetite will decrease over time.
To make weight loss more effective, it is recommended to completely exclude foods such as large amounts of coffee, fast food and processed foods from the menu. It is better to focus every day on homemade yoghurts, fresh vegetables and fruits. The following video talks in more detail about how to properly develop a menu for every day for proper weight loss, as well as what food is better to eat in order to get rid of the hated kilograms:
Video
Menu for losing weight at home: helping products
Losing weight is a very exciting activity. But such matters cannot be solved in two swats or three swats: you won’t have to lose weight in three days or two weeks. Therefore, you need to know exactly which products will definitely help you create an effective menu for losing weight at home, and which ones you need to avoid.
First of all, you need to understand: all food groups are vital for the body. Therefore, we be sure to include proteins, carbohydrates, fiber and fats in our diet.
1. Protein group: fish, chicken, veal, rabbit, eggs, dried (unsalted and unroasted) nuts, fermented milk products, cottage cheese are ideal for weight loss. You need to be careful with cheese, but you shouldn’t give it up completely.
2. Carbohydrates: when losing weight, so-called long-term carbohydrates are acceptable. These are durum wheat pasta, cereals (gray ones are especially good), boiled (never fried) potatoes.
3. Plant fiber: any vegetables, fruits, fresh, baked, boiled.
4. Fats: vegetable oils are allowed (olive, flaxseed, sunflower, buckwheat). There is no complete ban on butter, but the amount will have to be significantly reduced, if possible consuming no more than two or three times a week.
You will have to completely give up white bread, baked goods, cookies, and industrially produced confectionery products. No trans fats or store-bought sauces (complete avoidance of margarine and ketchup). Killer foods are prohibited: fatty meat, smoked meats, lard, sugar.
Second courses
Low-calorie recipes for weight loss from main courses. Fish, meat and vegetables are great for cooking. To enhance the taste and add piquancy, you can add spices, lemon juice, and herbs. Boiled and stewed dishes are of the greatest value.
If you decide to lose weight, then you should avoid fried fatty meat with a lot of mayonnaise. Fried potatoes will also not help you lose weight.
Delicious beef
Many people think that a diet when losing weight should include only vegetables. This is wrong. Meat lovers will be delighted with the tender beef with fermented milk gravy. There are 295 calories per 100 g of dish.
Preparation:
- Boil 300 g of pre-sliced meat.
- 30 minutes before readiness, add finely chopped parsley and onion. Salt and pepper. It is also necessary to add the bay leaf, but a little later (3 minutes before readiness).
- While the broth is preparing, chop the dill in a blender. Add 2 tbsp to the bowl. l. yogurt, 150 g kefir, 2 crushed garlic cloves. Beat the resulting mixture again.
- Place a piece of cooked beef in a plate and pour sauce from a blender over it.
It is worth buying the amount of meat indicated in the recipe. Freshly cooked beef is much more tender and tastier.
Steamed carrot-pumpkin cutlets
A real source of vitamins in the morning. Preparing the dish will only take you half an hour. The output will be approximately 20 pieces. The energy value of the dish is 800 kcal.
Preparation:
- Using a grater, chop 300 g of pumpkin and 3 carrots.
- Add grated vegetable mass to 100 g of warm milk. Keep on the stove for 5 minutes.
- Add 2 tbsp. l. semolina porridge. Cook for another 8 minutes. You need to stir constantly. Cool.
- Mix the yolk of one chicken egg with salt and add to the mixture.
- Make a few balls and put them in a steamer. The dish takes 20 minutes to prepare.
Juicy carrot and pumpkin cutlets are ready. Can be served with sour cream at the rate of 1 tsp. per serving.
Squash caviar
The recipe was developed taking into account the individual needs of those losing weight. As a result, 100 g of the dish will have a calorie content of 97 calories. Can be served as a side dish for chicken.
If the dish seems too bland, then you can add herbs and spices to improve its taste.
Preparation:
- Peel and cut 2 zucchini into cubes. Open.
- Immerse 1 tomato in boiling water for a minute, remove the skin and chop using a grater or blender.
- Cooked zucchini also needs to be chopped. Add pepper, parsley, dill, 2 bay leaves, a little salt and sugar. Pour in the tomato obtained in the previous step.
- Simmer the resulting mixture over low heat for a maximum of 15 minutes. 2 minutes before readiness, pour in 1 tbsp. l. oil (olive).
Served chilled.
Steamed mackerel
A dish with a minimum amount of calories, while being healthy and tasty. Fish contains elements such as calcium, phosphorus, Omega-3 and a whole complex of vitamins.
Cooking will take a little time. 100 g contains 190 calories.
Preparation:
- Gut the carcass, rinse thoroughly and salt.
- Make cuts on the top side while cooking.
- Place 3 slices of lemon, a piece of butter and parsley inside.
- Place the carcass in a steamer. Sprinkle with lemon juice.
- After 4 hours you can start eating.
Chicken and Broccoli Casserole
The dish is served for breakfast and lunch. 100 g contains 160 calories.
Preparation:
- Cook 500 g of broccoli for 5 minutes. To maintain a pleasant color after cooking, rinse with cold water.
- Mix 1 glass of milk and 2 chicken eggs.
- Cut 3 bell peppers into rings.
- Using a blender or meat grinder, grind the chicken meat and chop one onion. Add salt and pepper.
- Prepare the mold: pour in vegetable oil, add crackers.
- Place the ingredients in the following order: broccoli, bell pepper, chicken and onions.
- Pour over the milk-egg mixture and sprinkle with cheese (100 g).
- Bake in the oven for half an hour at 1800C.
- Decorate with greens.
Zucchini with sour cream
A low-calorie and at the same time very satisfying vegetable dish. 4 servings contain 43 calories.
Preparation:
- Cut 2 zucchini into cubes. If desired, remove seeds.
- Place the chopped zucchini in a container and add 3 tbsp. l. plain water, sugar and salt. You don't need a lot of water, as the vegetables will release juice during the stewing process.
- Simmer for 15 minutes over low heat.
- Just before the end of cooking, add 2 tbsp. l. 15% sour cream, 1 tsp. oils Keep on fire for another 5 minutes.
Stuffed zucchini with chicken fillet and cheese
Excellent for summer diet. Despite its satiety, the energy value of the dish is only 95 calories.
Preparation:
- Cut 2 zucchini lengthwise (you should get 4 large pieces), remove the seeds and add salt.
- Mix 200 g of chopped chicken with onion slices, parsley, pepper and 1 tbsp. l. milk.
- Place the resulting minced meat into zucchini “boats”.
- Place in the oven at medium temperature for about 40 minutes.
- After 40 minutes, remove, sprinkle with cheese and return to the oven. Cook for another 5 minutes.
This dish is perfect for the lunch menu.
