Learn to snack correctly
Who among us does not sin by eating pechenyushek in the office? Very many! Despite the determination to eat properly and only useful foods. It turns out that this "buckwheat" can help us lose weight. If you have a need for a snack, then most likely, your strategy of proper nutrition as a way to lose weight is not entirely true. You had a very light lunch and so you quickly become hungry. Next time try to eat not only a salad, but also add, for example, a piece of chicken. We do not always behave correctly, but we can use our mistakes ourselves for good.
Add fiber to the diet
A recent study of scientists has proven the benefits of water-soluble fiber, which is rich in apples, oats, nuts ... It reduces the occurrence of inflammatory processes associated with obesity, and greatly strengthens immunity. Fiber helps the immune system "build" cells that have an anti-inflammatory effect and are able to fight infection. This is because the water-soluble fiber leads to an increase in the production of the protein interleukin-4, which has an anti-inflammatory effect.
Upstairs
1. Start small: add 30 minutes of walking to the usual life schedule. But every day! This will not disrupt your usual daily routine, but very soon it will have a positive effect on the figure.
2. If this program is at least mastered by you for a while, then go to the vertical movement - master the stairs. Is it difficult to climb to your 10th floor? Climb to the 5th, and then use the elevator. But day by day increase the load.
3. Add the exercises to the bottom press. It is this part of the body in most girls that requires serious consideration. In the first week, just one exercise may be enough - twisting on the bottom press: lie on the floor, lift the knees bent at the knees (the angle under the knee is 90C), the arms are crossed at the back of the head. Raise the body, trying to fix the cervical section.
4. Do not forget about adjusting the diet. If it's hard for you to follow a strict plan, start changing from simple things: exclude from the diet sweet, but not forever, but at least 5 days a week, on weekends are allowed indulgences.
Add to the usual regime of the day a little exercise. Walk for 30 minutes with a dog, take a bus stop on foot. Climb the elevator to your floor or walk along the escalator. Carry out cardio. Begin training with a slow pace, gradually accelerating. Try to withstand the given tempo and exercise for at least 35 minutes. Add some power. Do exercises on the press: twisting - 3 sets of 12 repetitions. Walk for 12-15 attacks every ten minutes. This is the load for the buttocks. Just relax and help to relax tired with unaccustomed footsteps. Make a massage. By alternating low and high load intervals, you will burn more calories. After training do not forget about stretching. Any activity is a physical load. Tidy the houses. For half an hour cleaning the bathroom you will burn 120 calories, and per hour ironing -150 kcal. Go shopping: only 1 hour of shopping will burn 120 calories. Exercise outdoors! Ride on rollers: if you overcome 1 km in 4.5 minutes, per hour burn 400 kilocalories. Walk along the river bank or in the woods and puff up your buttocks.
Monday
Breakfast: cottage cheese casserole with raisins (you can make yourself or buy a finished product) - 150 g. A cup of coffee with low-fat milk to 1.5% fat. Snack: drinking low-fat yoghurt up to 1,5% - 300 ml, 1 average apple, 1 medium pear. Dinner: flounder with champignons, baked in the oven - 150 grams of fish, better - fillet + 200 g of champignons. Serve with a small plate of vegetables.
Tuesday
Breakfast: flakes "Fitness" with low-fat milk -1 cup, flakes - 60 g, milk 1% - 200 ml. Seasonal fruits - 200 g. Lunch: boiled potatoes (240 g) with lightly salted salmon (60 g) and yoghurt sauce (mix natural dairy product with herbs, pepper and salt). Vegetable salad from lettuce leaves, cucumber and radishes, seasoned with olive oil and balsamic vinegar - 200 g. Snack: 300 g of sweet cherry or other berries. Supper: rabbit with vegetables stewed in white wine - 250 g. For night: fermented bacon 3,2% -300 ml.
Wednesday
Breakfast: oatmeal porridge on skim milk with dried fruit (50 g raisins, prunes or dried apricots) - 250 g. A cup of coffee with low-fat milk to 1.5% fat. Afternoon snack: fruit salad (200 g of cut strawberries, apples and oranges) with 4% cottage cheese (100 g). Supper: boiled shrimps -120 g. Salad: Rukola (1 cup), cherry tomatoes (100 g) mixed with lemon juice and 1 tsp. olive oil. At night: kefir 1% - 200 ml.
Thursday
Breakfast: bread cereal - 2 slices of 30 grams, a cup of coffee with milk to 1.5% fat. Lunch: chicken soup with vermicelli 250 g (broth and a handful of fine paste). Chicken breast without skin on the grill -150 g, slice of grain bread - 30 grams, salad from fresh vegetables - 200 g. Snack: yogurt to 1,5% fat, a slice of grain bread - 1 fruit - 100 g - 200 ml - 30 grams Dinner: Greek salad. At night: fermented bacon 3,2% - 300 ml.
Friday
Breakfast: muesli with dried fruits with yogurt, products: muesli - 180 g, yogurt drinking 0-1,5% fat content - 200 ml. Meat with potatoes in a country style: beef (120 g), potatoes (160 g), vegetables (100 g): eggplants, onions, carrots, chopped greens, water. Ingredients mix, put in a pot and bake for 50 minutes. Afternoon snack: fruit - 300 g, dinner - omelette - ratatouille with vegetables: 2 eggs, 1 tbsp. l. olive oil, onion, garlic clove, 1 cup of vegetables (aubergine, zucchini, tomato), herbs. At night: kefir 1% - 200 ml.
Saturday
Breakfast: millet porridge with pumpkin - 280 g, pumpkin - 100 grams, millet - 40 grams, water. Stew pieces of pumpkin in a saucepan with a little water, add the rump, pour water. Cook for 20-25 minutes. Milk 1% - 200 ml. Afternoon snack: fruit - 300 g. Dinner: 2% cottage cheese - 150 g, fresh vegetables salad - 300 g, tomatoes, zucchini, cucumbers, green salad (lettuce, romen, arugula), olive oil and a couple drops of balsamic vinegar. Salt and pepper to taste. At night: kefir 1% - 300 ml.
Sunday
Breakfast: milk powdered buckwheat porridge, buckwheat. - 180 g, milk - 200 ml, fruit - 200 g. Lunch: tuna with fresh vegetables. Tuna canned - 90 g. Tomatoes, green salad, cucumber, pepper, radish - 200 g, vegetable oil. Dinner: stuffed zucchini. 1 zucchini, 1/2 carrots, 100 grams of chicken, 1 onion, 1 tsp. vegetable oil. Marrows cut in half along, take out the flesh. Shredded onions, pulp and grated carrots simmer 10 minutes. Add the stuffing, mix. Stuff zucchini and bake in the oven. Overnight: Yogurt drinking 1,5% - 200 ml
Refuse alcohol in the diet
Not only is this "product" full of carbohydrates and empty calories, besides, it dulls vigilance, forcing us to choose not the most useful products. If for this week you have a celebration planned, limit yourself to a glass of wine. Say no to fried foods. In the process of cooking, all nutrients are killed, adding fat and calories to the product. Give up fried foods and in restaurants: many of them are cooked on poor quality fats. You risk "hammer" your blood vessels with bad cholesterol. Do not store long products. Most of us buy provisions for a week. However, long storage of fruits and vegetables even in the refrigerator reduces the content of vitamins and trace elements. After a week spent in the refrigerator, spinach loses up to 60% of lutein, and broccoli - about 62% of flavonoids. There is no possibility to buy food regularly - freeze them.
Pasta with grilled vegetables and peaches
• 340 g of paste (fusil or foam)
• 1 small zucchini, cut in half
• 1 small yellow pumpkin, cut in half
• 1 red bell pepper
• 1 peach, cut in half
• 2 tsp. olive oil
• salt, pepper to taste
• 1 cup of cherry tomatoes
• 2 onions
• oil for lubrication
For refueling:
• 1/2 orange juice
• 1h. l. mustard
• 1 tsp. balsamic vinegar, 2 tsp, dried thyme
• 4 bunches of basil
Preparation:
Boil the water in a large saucepan and cook the pasta properly, following the instructions on the pack. Preheat the oven to 220C. Sprinkle a large baking tray with oil and lay on it half of the vegetables. Sprinkle on top with one spoon of olive oil, a little salt, pepper. Bake in the oven for 25 minutes until all the vegetables are golden brown. In a separate bowl, mix the orange juice, vinegar, mustard, the remaining spoon of olive oil and cumin. Salt, pepper to taste. Season the pasta. Cut the baked vegetables (except tomatoes) and peach into cubes and add to the pasta. Now - the turn of tomatoes. Season the dish with ground basil. In one portion: 450 kcal, 8 g fat, 79 g carbohydrates, 14 g protein, 54 mg calcium.
Sandwich with egg salad, grilled peppers and capers
• 4 large eggs
• 2 cups of low-fat mayonnaise
• 3 cups of baked peppers (can be used canned)
• 2 tbsp. l. chopped parsley
• 1st. l. capers
• 1 tbsp. l. Dijon mustard
• 8 pieces of whole-grain loaf, lightly toasted in a toaster
• 4 leaves of lettuce
• 1 tsp. dried oregano
• salt, pepper to taste
Preparation:
Put the eggs in a saucepan, pour water, cook for 10 minutes. Get the eggs out of the water with the help of noise and transfer to ice water to complete the cooking process. Peel and cut into halves. Meanwhile, in a large bowl, combine the peppers, grass, capers, mustard, mayonnaise, oregano, salt and pepper, and mix thoroughly. Add eggs, gently crush them with a fork. Spread a salad on 4 slices of bread, cover with lettuce leaves, and finally - with the second half of bread. In one portion: 259 kcal, 5.5 grams of fat, 15 grams of protein, 37.6 carbohydrates, 7 grams of fiber.
Greek salad
• 2 tsp. olive oil
• 2 tsp. dried oregano
• 2 tsp. ground black pepper
• 2 tsp. vinegar
• 2 cups toast
• 4 cups of romaine lettuce (large-sliced)
• 1 cup of chopped carrot
• 1 cup of sliced cucumber
• 1 cup of chopped tomatoes
• 1 can (420 g) of canned white beans, washed and dried
• 3 cups of feta cheese
• 20 pitted olives
Preparation:
In a large dish, put 1 cup of toast, vinegar, butter, oregano, pepper and mix everything. Then add salad leaves, carrots, cucumbers, tomatoes, white beans and feta cheese. Mix all ingredients correctly. Spread on 4 dishes and add to each 5 olives and 1/4 cup toast. If you want to supplement the salad with protein, add tuna to your dish, and get a healthy and nutritious combination of foods. In one portion (2 cups of lettuce, 5 olives, 2 cups toast): 274 kcal, 11 g fat (4 g saturated), 32 g carbohydrates, 12 g protein, 7 g fiber, 208 mg calcium.
Minestrone
• 10 large plum tomatoes
• 3 carrots
• 5 stalks of celery
• 2 red onions
• 2 stems of leek
• 1 small head of cabbage
• 1 tbsp. l. olive oil
• 2 cloves garlic
• for 1 tsp. chopped rosemary and basil
• 3 cups of ham, chicken fillet or vegetables (depending on your wishes)
• 30 g of fine paste
• salt, pepper to taste
Preparation:
Put the tomatoes in boiling water for 1 minute - this will help them to easily peel off the skin and seeds. Peel the carrots and chop. With lettuce, remove the top leaves, rinse thoroughly and cut into cubes. Celery free from hard fibers and also cut into cubes. Try to cut all vegetables into approximately the same size pieces. In the saucepan, heat the olive oil, lay the vegetables, squeezed garlic, rosemary and pass for 15 minutes. Add the chopped tomatoes and leave on the fire for another 2 minutes. Add ham or vegetables and leave on fire for another 15 minutes. Then add the cabbage. Cover the pan with a lid and cook for 10 minutes. Add the basil and paste to the soup, which will absorb all the aromas of the soup. Another 5 minutes, and the soup is ready. Serve with olive oil and parmesan cheese. In one portion: 305 kcal, less than 1 g fat, 64 g carbohydrates, 12 g protein, 228 mg calcium.
Roulettes with raspberries
• 2.5 cups of wholemeal flour
• 8 tsp. chilled butter
• 300 g of low-fat soft cheese (or sour cream)
• 4 cups of sugar
• 9 tbsp. l. crimson jam without sugar
• 2 cups of ground pecans
Preparation:
Spread the flour correctly with butter until crumbs. Add the cheese and knead the dough. Divide it into three parts, roll it into balls and, wrapping the film, put it in the refrigerator for about an hour. Preheat the oven to 180C. Lubricate the pan with oil. In a separate bowl, mix cinnamon and sugar. Roll the first ball of dough into a thin layer, top with a mixture of sugar and cinnamon. Lay out 3 tbsp. l. jam. Cut the bed of wedges and roll each into a tight tube. Similarly, do the rest of the test. Bake for 20 minutes. In one roll: 67 kcal, 4 g fat, 8 g carbohydrates, 2 g protein, 1 g fiber.
Chicken with fried rice and vegetables
• 2 tsp. sesame oil
• 2 cups chopped onion
• 2 cloves garlic
• 400 g chicken breast, cut into pieces 2 cm thick
• 1 cup of dry brown rice
• 1 tbsp. l. soy sauce
• 1 cup of chopped carrot
• 2 cups unsalted chicken broth
• 2 tsp. salt
• 4 tsp. pepper
• 2 cups of thawed green peas
• 2 cups chopped green onion
Preparation:
Heat the oil in a saucepan. Add onions and garlic and roast for 2 minutes. Put the chicken in a saucepan and leave for another 5 minutes. Stir to cook pieces of meat from all sides. Add rice and leave for a couple of minutes to make the kernels transparent. Pour in soy sauce. Add the carrots, chicken broth, salt and pepper and bring to a boil. Reduce heat, cover the pan with a lid and cook for 30 minutes. Add the peas and mix. In one portion: 375 kcal, 8.5 g fat, 44 g carbohydrates, 34 g protein, 4 g fiber, 42 g calcium.