If you wish to lose a few kilograms does not necessarily apply to the specialized centers of weight loss, you can dump the excess weight and keeping home diet.
You will need little preparation for the planning schedules of dishes for breakfast, lunch, dinner and snacks during the home diet and physical exercise
. Starting homepage diet need to view the ingredients in favorite and frequently used the day dishes
. If necessary, if the composition of these foods are harmful to health ingredients, they must be replaced by more useful analogues
. Then you need to compile a list of dietary meals in the home, which may be prepared without specialized skills or glassware
. After compiling the list, it is desirable to consider and physical activity, which will contribute to the home diet
. You can go cycling, walking at various distances, to visit the various sections (Pilates, shaping, aerobics, yoga, etc.
. ) Or engage in video lessons
. In any case, any physical activity will improve the results of home diet
Making a list of dishes for the home diet
After a rough list of desired dishes for breakfast, lunch and dinner, homemade diet according to taste preferences must be made to find a useful and low-calorie substitutes for those ingredients that will slow down the process of losing weight. In animal products (beef, pork, lamb, chicken or turkey) are benefiting fillets, cheese desirable replaced by tofu, sugar on the sweetener, fat milk to skim, instead of potatoes to eat eggplant, and bread can only be wholegrain and etc. It is important to respect the home diet control portion size and cooking in oil and steam, boil or bake. Products used for the preparation of food for dieting in the home must be fresh, also possible to use any spices in reasonable quantities.
Cooking for home diet
There are many recipes for the preparation of tasty and healthy options at home that do not require specialized training and special tools, as follows:
Shrimp with paprika and asparagus. 200 g peeled shrimp soak for 5 minutes in soy sauce, boiled asparagus, shrimp and asparagus then mix in a pan and put out a few minutes and season with dry paprika. Serve this dish can be with fresh lettuce and garnish of brown rice. In one portion 250 g contains: 245 kcal, 8 g of fat, 115 mg of cholesterol, 26 g carbohydrates, 23 g protein, 8 g of fat, 596 mg sodium, 855 mg of potassium;
Sandwiches with eggplant. Mix 2 tablespoons 0% yogurt and 2 tablespoons chopped basil in a small bowl, add 1 tablespoon olive oil. Cut into 8 circles one large eggplant and sprinkle with 1 tsp dry garlic with salt. Then cut into slices dipped in a mixture of yogurt and basil for 2-3 minutes, then grilling or steaming. Prepared eggplant laid out on black whole wheat bread, sprinkle with grated low-fat cheese and bake for 1-2 minutes on each side. In one portion 250 g contains: 337 kcal, 16 g fat, 22 mg of cholesterol, 36 g carbohydrates, 12 g protein, 7 g fat, 659 mg sodium, 353 mg of potassium;
Dietary cheeseburgers. Mix 50 g grated Cheddar cheese 50 g grated Gruyere cheese in a small bowl, then mix half a kilo of lean ground beef with 1 tablespoon Worcestershire sauce, half tsp paprika and a quarter tsp freshly ground pepper. Blindly obtained from minced 8 thin patties, inside which you want to put a little grated cheese and pre-cook on the grill for 4 minutes on each side. Then cutlets are laid out on pieces of black whole wheat bread, low-fat mayonnaise lubricated with slices of fresh tomato and fresh lettuce leaves. In one portion 250 g contains: 264 kcal, 7 grams of fat, 89 mg of cholesterol, 1 g carbohydrates, 26 g protein, 0 g fat, 186 mg sodium, 405 mg of potassium;
Grilled halibut (cod) with banana-orange sauce. Cut the floor kilogram carcass halibut (cod) into 4 parts, sprinkle them with half teaspoon ground coriander and a quarter tsp salt in a small bowl with the two sides. Then bake the fish in the oven for 8-12 minutes depending on the thickness to full readiness. At the same time it should be cut into cubes two ripe banana and mix with 1 teaspoon grated orange peel, two diced orange, ¼ cup chopped fresh cilantro, 2 tablespoons lime juice, half tsp ground coriander and a quarter tsp salt. Finished fish topped with a spoon of cooked sauce. In one portion 250 g contains: 228 kcal, 7 grams of fat, 89 mg of cholesterol, 1 g carbohydrates, 26 g protein, 0 g fat, 186 mg sodium, 405 mg of potassium;
Baby tiramisu. Mix half a cup of low-fat ricotta cheese with 2 tablespoons confectionery sugar, half teaspoon vanilla, 1/8 tsp ground cinnamon in a bowl until smooth. Two dietary cookies (oat or glucose) pour 2 tablespoons organic coffee (espresso), then put on one of the ricotta mixture, cover with the second pastry and pour 2 tablespoons melted dark chocolate and place in refrigerator for half an hour. In one portion 250 g contains: 107 kcal, 2 grams of fat, 3 mg of cholesterol, 18 g carbohydrate, 3 g protein, 0 g fat, 125 mg sodium, 29 mg potassium.
Drink diet at home
As dietary meals at home can be cooked and drink that will promote weight loss. Here are recipes for delicious homemade drinks that are subject to domestic diet will help quench the thirst well and not gain extra calories:
Lemonade for home weight loss diet. Lemon is a rich source of vitamin C, which is good for cleansing the digestive tract, as well as effective in preventing colds. Two must be cut lemon and squeeze the juice from them, ridding it of the pulp and seeds, add the liquid into 1 liter jug with cold water, add 2 tsp sugar syrup and 1 tablespoon salt. The finished mixture is put on low heat and bring to a boil, then cool;
Tomato yogurt for home weight loss diet. Tomato is a berry that has anti-oxidant properties and is full of vitamin C and vitamin A. It has virtually no fat, but it contains dietary fiber, and yogurt is rich in calcium and vitamin A. So, you need to beat two of washed tomatoes in a blender, then add them 150 ml low-fat yogurt and mix. The resulting mixture must be passed through a sieve into the jug, which then need to add 200 ml of water and tsp lemon juice;
Herbal tea for home weight loss diet. Most nutritionists advise to include herbal tea in your daily diet. This drink is a good warm in winter and cold in summer to quench their thirst. Boil 1 liter of water with 1 tsp green or black tea, basil leaves 5-6, 4-5 peas of black pepper and a half tablespoons of cloves. The resulting liquid must boil for ten minutes, then cool and filter.