Everyone knows the adage about the proper distribution of food for the day.Breakfast is supposed to eat yourself, share dinner with a friend, dinner and give the enemy.But how to build a meal plan if you're on a diet?As to choose a healthy breakfast, lunch and dinner to lose weight, what principles should be taken into account in this?
Whether for breakfast or even this part of the food necessary to "share with a friend?"Is there anyway a healthy breakfast to lose weight?Let's talk about this in this article.
Theory Slimming
Fortunately or unfortunately, due to the ubiquitous computing (or rather, "connectedness"), anyone can find today a million diets on the network.If each diet was provided with a doctor's comment, that nine out of ten ways to lose weight through diet would have marked "Danger".Remember that all the extreme methods to lose weight such as mono-diet, refusal of those or other vital nutrient starvation or are fraught with unpleasant consequences.Quick return bygone kilograms - is the lesser of two evils.Much worse, if after the application of nutrition plan you will have pimples or spots on the skin, the hair will fall out and exfoliates nails are uncomfortable feeling like abdominal pain.This means that the body's negative changes have occurred, the investigation of which you observe.
rules of any diet
Before you begin the process of losing weight, spend a mental test for the chosen diet.Answer the following questions:
- Do I have to go hungry on this diet, or eat food in miniscule amounts?
- Does diet eating only one product (mono-diet)?
- Is unbalanced diet, that is, whether there is bias in favor of the use of one product (eg, protein or chocolate)?
If you give at least one affirmative answer to the questions above, you know - you do not achieve the desired result!Besides the fact that the lost pounds back after the diet in record time, you also disrupt your body.
Basics - food for weight loss
begin with proper breakfast.The first meal you awaken your body and how to give the command: "I woke up and ready to date!Let's now going to play together! ".
You will not be able to start their employment or work duties, if not for breakfast, and had a dinner will be exhausted.A healthy breakfast to lose weight can be presented in several different ways.
Attention!If you intend to quickly leave the excess weight, it is better to give up the dinner, but do not give up breakfast.
Lunch must be balanced.It was during lunch, you can eat carbohydrates, fats and proteins (in the correct proportions).For dinner, better to give up carbs, as in the case of increase in blood sugar all received fats are "disposed of" in the fat stores in your body.
And, of course, can not forget about lunch.Three meals a day is not enough for most people to feel comfortable without feeling oppressive "sucks in his stomach."Snacking can be a boiled egg, piece of cheese with dried fruits or sour cream, a handful of nuts, some dried apricots or prunes stuff, fresh fruit.
start day right
What's a healthy breakfast for losing weight, if it exists?
There is not even one option!So perfect breakfast- this is a meal that will satisfy you until dinner, give energy and not create gravity in the body.If you think losing weight and calories, for example, the rate for you - 1500 calories, then breakfast should occupy 30-40% of the total energy intake.
What a breakfast for weight loss right, useful?Recipes from the British - unconditional oatmeal, boiled in milk or water, sugar or salt.
The recipe is simple: in boiling water (200 ml) pour oatmeal better largest.When the porridge boils, stir it and cook for about 10 minutes.Posaharite or salt.Instead of sugar, you can use honey, but you need to add it in an extremely warm or cold product, or honey loses healing qualities.
This option makes sense for everyone, it does not matter, you're sitting on a diet or not.Oatmeal - a slow carbohydrates that will sate you until dinner and gradually digesting, will give you energy.This version first.
healthy breakfast to lose weight - the second option
useful (but not quite dietary breakfast) can be considered a couple of slices of bread with butter, and even better with peanut butter.But following the simple rule of non-starchy foods made with white flour, and you pay a breakfast to their advantage.Choose rye, bran pastries - the more wholemeal bread is, the more useful it is.What good is this breakfast?Firstly, you will not have the feeling of heaviness.A slice or two of bread and butter light in weight, and had breakfast, you do not want to go back to bed a little lie down.
Secondly, a hearty breakfast will not let you get hungry before lunch.The combination of natural, rather than industrial fats and the right carbohydrates is the best suited for the morning meal.What other healthy breakfast recipes for weight loss can be treated?
Breakfast protein-based
Protein is very useful, and has an important advantage over fats and carbohydrates - it is slowly digested and contains half the calories than other nutrients.For this reason, eggs, low-fat meat and cheese often provide the basis to make food for those who want to lose weight.
Eating belkovosoderzhaschimi products, you quickly filled.The best recipes of healthy breakfast for weight loss - is:
- Omelette (or eggs) from 2-3 eggs. Beat eggs with milk and a little flour (1 teaspoon).Beat with a mixer is best.Red-hot frying pan, brush with butter and pour the egg mixture.Sear on one side not more than 10 minutes.
- boiled egg.
- serving of cottage cheese with sour cream or dried fruits. Take 150 grams of cottage cheese, add sour cream or the honey.You can also replace the refueling handful of raisins or chopped dried apricots 3-4 piece.
- Sandwich with fresh vegetables and boiled chicken. one Boil chicken in water (cook for 15 minutes after the water has begun to boil), then remove from water and cool.Cut into thin slices.Take bran bread, cut into slices, put on bread thinly sliced cucumbers and tomatoes, and on top - a chicken.
Many breakfast sandwiches - useful is it?Part!The fact that the combination of fatty sausage and cheese with carbohydrates in the form of bread is not useful for any shape or health.But replace the white loaf on rye bread and sausage with cheese on a low-fat chicken with vegetables, and you'll get a healthy breakfast to lose weight.
What is not a good breakfast?
Many do not follow the recommendations of nutritionists or useful medical articles, and guided by commercials as instructions for life.So here's rating "is not the most healthy breakfast to lose weight»:
1. Yogurt .Beautiful jars and bottles on store shelves have long been the best example of a good breakfast for many girls and women.
Eating 200-300 grams of sweet delicious dessert, the ladies think they are doing a favor to your body and yourself.Not a bit of it!In fact, not a sweet yogurt diet meals.It is a delicious dessert that is not useful, as it contains dyes, sugar and additive masquerading as "fresh fruit".
2. Muesli .Oatmeal is useful, but cereals, much of which - a candied candied fruit, is not benefiting and will not help you lose weight.
Within an hour or two after breakfast, you'll want to eat again.
3 .Cereals. course, corn and wheat pads tasty, though pour their milk, eat at least dry.But it is common sweetness, after which you will want something poosnovatelnee.
What to drink for breakfast?
Morning is best to start with a glass of water.Drink it must be for twenty to thirty minutes before the expected breakfast.So you like to give your body and start "wake him up."Some add a glass of water a spoonful of honey and lemon.Why not try you.
What to drink during breakfast?This can be a tea or coffee, but it is better not to drink anything at all.The fluid will dilute the gastric juice, and the food will be digested as a result of worse and last longer.Drink your favorite morning beverage twenty minutes after breakfast.
not need to drink juice.This sweet liquid, consisting of nothing but fast carbohydrates that can not quench thirst and only awaken or intensify hunger.It is also not very much good drink milk - it acts in a way that slows digestion healthy.Milk is best to eat separately.
Finally
Breakfast symbolizes the beginning of the day.Eating the right foods, you will feel energetic and cheerful, and the breakfast is the wrong lead to the fact that at dinner you eat twice as much as they could.
Proper breakfast can be regarded as an omelet or scrambled eggs, cheese, oatmeal.Do not eat yogurt, muesli or crunches if you want to lose weight and lead a healthy lifestyle.
