Sitting on the next “sad” diet and setting ourselves up in advance for the fact that after its completion it is possible to return to our usual “weight category”, how many of us wonder: is it possible to make sure that the weight after losing weight remains stable and does not increase? , and there was no need to change food sets in search of the best diet?

The good news is that there are always ways.

Another thing is whether the notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and thoughts is tuned to the desire to win over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - these should be discarded immediately if you have once and for all decided to do away with an incorrect and ill-considered diet, and at the same time with digestive problems, which are fraught with both minor (heartburn) and major (deposition of fats and sugar, which provoke atherosclerosis and diabetes) troubles.

The essence of proper eating is to prevent not only excess weight, which scares us the most, but also a whole “company” of intractable diseases.

So, before practice, it is necessary to study the theory.

Therefore, let's break down the truths healthy diet nutrition for weight loss point by point and take as a basis:

1. Small meals help to avoid hunger, not to overeat and not to gain weight. Small portions are not able to stretch the walls of the stomach, making it essentially bottomless and insatiable. Eat often (5-7 times a day) – best way stay well-fed, active and satisfied with life.
2. Dinner dishes should be very light, and it should take place no later than 20.00. Break between first morning and last evening receptions food should not last more than 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin and mineral bombs that explode fat deposits.
4. The presence of cereals and cereals in the diet. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medications.
5. Everyday treat – a handful of nuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheeses, yoghurts are tasty and healthy, they will save you from calcium deficiency and restore your intestinal microflora.
7. Meat and fish are not excluded from the diet (this is not a diet); they will saturate the body with protein. Although this is what you need - only 60 g per day.
8. The norm of drinking fluid is 2 liters per day. It is advisable that the main drink be pure still water; your beauty and freshness depend on it.
9. Carry out a “player replacement”, that is, high-calorie foods with low-calorie foods. You should consume no more than 2000 calories per day.
10. Be sure to follow acid-base balance, responsible for saturating cells with oxygen and other biochemical processes in the body. Alkali-forming foods include milk, yogurt, fruits, vegetables and several types of nuts.
11. Avoid eating fried foods white bread, preservatives, carbonated drinks and semi-finished products - there are no big enemies of beauty in cooking.
12. Eat fruits only before 15.00.
13. Do not add salt to your dishes, use natural spices and seasonings, and dress salads lemon juice and sea salt.

Healthy menu includes

Diet proper nutrition for weight loss allows you to consume a sufficient amount of familiar foods, including real yummy ones.

At the initial stages, you will still have to deny yourself a slice of dark chocolate or a piece of hard cheese.

After some time, when you are already confident in the results, you can treat yourself to these delicacies, but only occasionally.

In the meantime, don’t go beyond what is prescribed and cook whatever you want (but only steamed, oven-baked, or boiled) from these products:

• veal, rabbit, chicken or turkey without skin;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs and replace them with a steam omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• wholemeal bread.

50x50 or whatever is possible, but not often

Once again, we emphasize that a healthy diet cannot be called a diet, so the diet allows for some weaknesses - boiling potatoes for yourself (but a little in their jackets), or eating some candy once a week.

To avoid guessing between “possible” and “impossible”, we present to you a list of conditionally permitted products:

• vegetables containing starch: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (up to 10 g).

Taboo products

It is natural that proper diet does not accept in its composition certain products, negatively affecting general condition body.

And we feel them very well some time after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

They also affect your appearance - not only by “hanging” extra pounds, but also by making your skin condition far from ideal.

• smoked meats;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated drinks;
• milk chocolate;
• juices from packages;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

As you can see, the “forbidden” list turned out to be much shorter than the previous two.

Therefore, there will be nothing wrong if you refuse the products presented in it.

As they say, we won’t die of hunger; we’ll also be healthier.

Weekly diet

To correctly create your healthy weekly diet for weight loss, you need to adhere to two main nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2000.
2. The main products that make up the menu. It is important that they are both healthy and nutritious enough.

You can add a third one - a variety of dishes.

Because just oatmeal in the morning can delight you for the first two days, but then you get bored and want something else.

And this is dangerous - such a desire can completely ruin all plans and return you to yesterday with all its cutlets, sausages and cakes.

So, the healthy eating plan for the week is very simple: you need to alternate meat and fish, prepare simple, varied salads (the more of them, the better), stock up on various cereals so that each new breakfast is not similar to the previous one, and do not forget about fruits and water.

That is, if we narrow this plan down to one day, we get:

• breakfast – fiber and carbohydrates (energy supply for the whole day);
• second breakfast – protein food(cottage cheese with fruit, yogurt);
• lunch - proteins and carbohydrates ( chicken broth or soup);
• afternoon snack – fruits are a bit of fun);
• evening – protein (fish or meat fillet);
• before bed – kefir or cottage cheese.

So, in the following video you can see how to eat right to achieve your weight loss goals:

Sample menu for the week

Do not forget that with proper nutrition, snacks are welcome, but they should consist exclusively of healthy foods: fruits, yoghurts, oatmeal cookies, cottage cheese with dried fruits.

And lots and lots and lots of water.

First breakfasts:

1. Any of the porridges, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. A sandwich of coarse bread with a piece of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. Tea.
5. Soft-boiled eggs or omelet. Coffee or tea.

Second breakfasts:

1. Fruits.
2. Tea and cheese.
3. Cottage cheese with raisins.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Children's fruit puree.

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, baked meat, Chinese cabbage salad.
3. Fish soup, steamed meatballs, cucumber salad and tomato.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Afternoons:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruit.
5. Cookies and fruit jelly.

1. Stewed rabbit with vegetables.
2. Baked red fish on a bed of vegetables.
3. Omelette with vegetables.
4. Steamed chicken cutlets with cabbage salad.
5. Cottage cheese and cucumber salad.

Start of a new life

No one has ever been able to easily “jump” from a regular diet to a healthy one for weight loss.

It’s hard for everyone to give up habits, especially food habits; everyone misses buns and cocoa at first.

Is it possible to make the separation not so painful?

There are rules for this case too.

Firstly, the attitude and internal order are important.

If you do not allow yourself to relax, then the results of losing weight will interest you much more than pasta and meat.

Secondly, a balanced diet.

If it is “built” correctly, then the body will be saturated and will not be drawn towards buns.

In principle, all our successes and defeats are hidden not on Buyan Island, but in our heads.

In any business (and proper nutrition is no exception), the psychological attitude is important.

Picture yourself in your thoughts (or maybe on paper) as slim, beautiful and healthy and reach for this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

Finally, write a plan for the week, month, year.

How many kilograms will you lose?

What will you become?

How will you feel?

Follow this plan and everything will work out.

You will lose weight and get prettier, you won’t lose your temper – everything will be as you planned.

Great dish, which is always held in high esteem. Whenever you prepare it, it will always be welcome. Hone your culinary skills!

List of products containing complex carbohydrates can be studied on our website in the article:

It heals, is useful in cosmetology, and has found a place for itself in cooking. All this is about Barberry. You can read more about this berry

We almost forgot about desserts...

Does it suggest healthy diet desserts are the most important element in a woman’s nutrition – not so much for the stomach, but for the soul?

The answer is yes.

Only desserts are also biased towards health benefits: oatmeal cookies, the same fruits and dried fruits, which are as sweet as any chocolate bar, but a hundred times healthier, fruit mousses and jelly, sorbets, jellies, cottage cheese with fruit.

Try it, you will like it!

As an attachment, we attach a video in which they will talk about the role raw vegetables in a healthy diet:

This issue should be resolved step by step and slowly - in this case you will have an excellent result, which you will get without unnecessary problems. The first thing you need to do is create a rough menu, then you need to estimate the cost of all the products, and then create the final set and start purchasing. Using this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for the week. Many products tend to deteriorate, these include:

• most dairy products.
• vegetables, fruits.
• bakery products.

How to save time in the evening?

Let us immediately note that in our article we will not touch upon breakfasts, because they are prepared quite quickly, and their volume is always smaller. As for lunches, we won’t stop here either, because we often take our main meals while working. Our method will allow you to plan your evening time. For example, we have meat: we can defrost and marinate it tonight, and cook it tomorrow.

You will not have occasions when you urgently need to run to the store for groceries, because dinner and the necessary ingredients for it were prepared earlier. You will regain much more strength while sitting at home, and also save some money. Just prepare what you have in mind and don’t sit bowing your head in despair. Of course, you can change your menu slightly, but try not to deviate too much from your planned diet.

How to properly create a balanced menu

To balanced diet entrenched in the family, you need to be able to draw it up, based on basic principles. Always pay attention to seasonality and remember what plants are on the shelves at a given time. Try making new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorite dishes can be written out in a separate notebook.

What you should not forget about when compiling:

• take into account the preferences of other family members, do not forget about the family budget.
• Look in all the closets and make a list of the products that are available.
• Don’t forget about guests who may show up unexpectedly and prepare a separate list of groceries and dishes for them.
• To slightly reduce waste, you can take advantage of promotional offers that are often found in supermarkets. Very often you get the chance to buy an expensive product at an affordable price. Thanks to this, the list of your dishes will be replenished, and your diet will become more varied. Consider seasonality various products, prices for which vary greatly.

How to make the right list?

We have prepared for you a list of products that must be included in the diet of any healthy person:

• milk and other similar products.
• various types of meat, seafood.
• vegetables and fruits are a must.
• eggs - both chicken and quail.
• various cereals.
• tea and coffee, various sweets.
• Use spices in your diet - they will give dishes a special piquancy.
• bread products.
• As a reserve, have canned food on hand, with which you can prepare many dishes.
• other products are individual for each person.

Where and how is it more convenient to create a menu?

The easiest way is to write your diet on standard A4 sheets. Buy a folder with files for them - everything will look quite convenient and neat. One sheet will be enough to contain a week's ration. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for some time, you can create a menu for a long period: six months or even a year.

If you are good with electronics, you can create a menu in electronic form. In unexpected cases, it can be quickly edited. After compiling the menu, show the menu to your relatives, and do not forget to include selected dishes for each family member in the diet. If you do everything correctly, you will get a very balanced menu.

Now let's move on to creating and introducing new dishes. As we reported earlier, most people are at work at lunchtime, but we still compiled full list menu, which includes 5 one-time appointment food. We stopped in more detail at dinner.

If you cook several times a week meat broth, then you can quickly prepare a delicious soup for the whole family. All you need to do is prepare the vegetables. There are many second courses that can also be made from meat or fish broth.

If you want to not only eat right, but also lose some weight, then the video below will help you with this:

Monday

• Breakfast. Buckwheat with milk. Soft-boiled chicken egg. Coffee or tea of ​​your choice.
• Dinner. Vermicelli soup with chicken broth.
• Afternoon snack. Carrot salad with celery. Sunflower oil as a dressing.
• Dinner. Stuffed peppers (baked). Vegetable salad. Fruit tea.
• For the night. Light yogurt.

Pepper baked with vegetables

Ingredients:

• sweet pepper 5 pcs.
• onion 1 head.
• celery 4 stalks.
• hard cheese 125 g.
• rice 100 g.
• fresh champignons 0.2 kg.
• refined oil.
• seasonings and salt to your taste.

Preparation:

1.Put the rice on the stove, turn off the heat a little before it is completely cooked.

2.In the meantime, you need to fry the onions and mushrooms. Add chopped celery during the process.

3.Rinse the pepper under running water and cut lengthwise. Remove the seeds.

4.Mix rice with vegetables, salt and add seasonings. The rice should be discarded first.

5.Place the vegetable mixture into the pepper and decorate with chopped cheese and herbs. Place in the oven and wait for the dish to cook.

For tomorrow: Boil more rice than the recipe calls for to save time.

Tuesday

• Breakfast. Kefir pancakes. Coffee, or green tea.
• Dinner. We boiled rice yesterday, and we also have chicken broth. We take a few crackers, herbs and you can cook soup.
• Afternoon snack. Butter bun and jelly.
• Dinner. Mashed potatoes with carrots. Baked fish. Vegetable salad.
• For the night. Fruit juice.

Mashed potatoes with vegetables

Ingredients:

• carrots 1 pc.
• potatoes 0.6 kg.
• pumpkin 0.2 kg.
• butter 70 g.
• milk 0.2 l.
• green onion.
• seasonings and salt to your taste.

Preparation:

1.Remove the peel from the vegetables and cut into small pieces. You can use frozen pumpkin for this dish.

2.Put everything in a saucepan, fill with water and salt the assorted vegetables.

3.As soon as our vegetables are finished cooking, we need to melt them butter in warm milk.

4. Drain the broth and crush the vegetables. Pour the milk mixture over them and stir. Add salt to your taste and place on the table. Green onions you can decorate the puree.

For tomorrow: Boil meat broth from fatty brisket.

Wednesday

• Breakfast. Scrambled eggs with tomatoes. Cheese toast. Coffee or tea.
• Dinner. Vegetable soup(the broth is already ready). Radish salad.
• Afternoon snack. Curd casserole.
• Dinner. Roast chicken with potatoes. Tomato salad.
• For the night. A glass of fermented baked milk.

Roast chicken

Ingredients:

• chicken carcass about 2 kg.
• medium-sized potatoes - 3 pcs per person.
• onion 2 pcs.
• carrots 2 pcs.
• butter
• garlic 2-3 cloves.
• seasonings, salt, freshly ground pepper to your taste.

Preparation:

1. Divide the meat into portions and place in a baking dish. We pre-lubricate it with refined oil. Add chopped onion and garlic to the mixture.

2. Peel all the vegetables, cut into small pieces and add to the meat.

3.Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little more than an hour before the oven turns off. If you add tomatoes to the roast, you get a great sauce.

For tomorrow: boil potatoes, carrots and beets, 2 pieces each. everyone.

Thursday

• Breakfast. Oatmeal with grated chocolate. Sandwiches with liver pate. Coffee or tea.
• Dinner. Potato soup with peas. Apple with honey. Compote.
• Afternoon snack. Fruit jelly.
• Dinner. Marinated fish (mackerel or herring). Vinaigrette.
• For the night. Milk 1 glass.

Appetizing vinaigrette

Ingredients:

• vegetables (potatoes, carrots, beets), which we boiled in advance.
• green peas 1 b.
• sauerkraut 100 g.
• barrel cucumber 3 pcs.
• onion 1 head.
• mustard 2 tsp.
• green.
• olive oil 55 g.
• lime (juice).

Preparation:

1.Vegetables should be cut into small cubes. Their size should be approximately the same as a pea.

2. We also chop the cabbage and cucumbers as finely as possible. The salad will be more attractive if everything is cut finely and neatly.

3.Mix mustard with olive oil and juice, add the resulting sauce to the vegetables.

4.Before you put the vinaigrette on the table, be sure to garnish with herbs. The salad goes well with black bread.

For tomorrow: You need to boil the broth from champignons and porcini mushrooms.

Friday

• Breakfast. Toast with boiled meat, tomatoes and cheese. Coffee or tea. Cookie.
• Dinner. Mushroom soup with herbs and noodles.
• Afternoon snack. Puff pastries with apple. Tea.
• Dinner. Potato casserole. Cabbage salad. Juice.
• For the night. Curdled milk.

Cabbage salad with mustard

Ingredients:

• red cabbage 0.4 kg.
• shallots 3 pcs.
• green.
• mayonnaise 100 g.
• mustard with grains 1 tbsp.
• pepper and salt to your taste.

Preparation:

1.Chop the cabbage in a way convenient for you. This can be done using a grater or food processor. If you don’t have anything on hand, then cut it into thin strips.

2.Make the sauce. Mix mayonnaise with mustard, add herbs. Next, add salt and pepper.

3.Chop the onion and pour boiling water over it. Try to cut it as thin as possible.

4.Combine the onion and cabbage and pour in the sauce. Place on the table along with the casserole.

Saturday

• Breakfast. Cupcake is a small piece. Low fat milk – 1 glass.
• Lunch. A few nuts.
• Dinner. Pasta with seafood. Tomato. Water.

• Afternoon snack. Bran bun with jam. Low fat milk 1 cup.
• Dinner. Sweet pepper salad. Fried fish(grilled). Vegetable side dish.

Sunday

• Breakfast. Omelet with sweet pepper. Low fat milk.

• Lunch. Cottage cheese 0.2 kg. apple.
• Dinner. Sandwich with tomato and cucumber.
• Afternoon snack. Several fruits (tangerines or apples).
• Dinner. Boiled beef. Baked potatoes. Water.

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more professional nutritionists more enemies diets Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

Trying to reset extra pounds without professional support, many people, especially women, earn their own chronic diseases internal organs. Agree, given price too big and not worth it slim figure. This doesn't mean at all that beautiful figure It shouldn’t be, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you immediate results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! To avoid exposing your body severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
• Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove fried from your diet fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruits with tea, or an apple.	Stewed vegetables, steamed beef cutlet, a glass of kefir.
Tuesday	Oatmeal porridge 200 g. traditional with water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Salad of tomatoes, fresh cabbage and herbs.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with champignons. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed peppers or chicken breast of your choice, 2 diet bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Boiled eggs 2 pcs, stewed carrots with apple.	Fresh fruit.	Tuna with vegetables. Cream of mushroom soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed white cabbage, cottage cheese or kefir.
Sunday	Pearl barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruit.	Turkey or chicken breast, baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Low-fat cottage cheese.	Boiled or steamed fish. 1 glass of kefir.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive everything essential vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and wonder “where does it come from? overweight?”, then you just have to look at things objectively. At a minimum, you need to get active and engage physical exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories consumed daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 glass;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Mince the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

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Proper weight loss means losing weight without harm to health and proper nutrition is its basis. There is one universal remedy, which helps everyone lose weight without exception, and today we’ll talk about it.

Clinical picture

What doctors say about losing weight

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. Previously, I advised them to calm down, go back on a diet and do grueling workouts in gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is completely natural remedy, which is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE

Find out more>>

The principle of healthy weight loss is based on this proper nutrition and can be revealed in just one phrase: you should not starve yourself to lose weight. Many diets offer severe dietary restrictions that will undoubtedly lead to weight loss. But whether this is useful is a very controversial question.

Any, even the newest and most sophisticated diet is based on a simple formula: if you consume more calories than you burn, then weight gain will only be a matter of time. Conversely, if you burn more calories than you consume from food, you will undoubtedly lose weight.

How more difference between receiving and burning, the faster you will turn into a slimmer woman. But this is a very simplified diagram, and in order to find out how to lose weight correctly, we need to look at it in more detail.

Proper weight loss

First you need to analyze what led you to obesity. Perhaps you like sweets, flour, or baked goods. Or maybe you eat a lot and rarely, or don’t have time to eat at work and compensate for it all with a hearty dinner and midnight snacks. But there are also those girls who inherited obesity, and with them a slow metabolism. Decide for yourself which group you belong to and this will greatly help you in the future to draw up the right weight loss plan.

Proper nutrition for weight loss does not mean completely giving up your favorite treat, why deprive yourself of such pleasure. But everything should be in moderation.

Let's move on to the practical part and find out how to lose weight correctly without harm to your health.

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I'm leading active image life, got married, live and enjoy every moment!

And here is my story

Since childhood I was quite full girl, at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me at all, I turned into a quiet, complex, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. IN total amount in 2 months by 18 kg! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found it young man, who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)

Girls, for those of you who have tried a bunch of different diets and weight loss techniques, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

Go to article>>>

What do we need

If you are determined to stick proper weight loss, then the first thing you need to do is buy a kitchen scale. I often had to communicate with professional athletes who were drying out before competitions (losing a lot of weight during short terms) and they all used this little electronic assistant. Without it, it is simply impossible to analyze your diet, much less find out whether you are on the right track.

Counting calories is a tedious and routine task. But this must be done at least for the first couple of weeks. During this time, you will learn to analyze your diet, recognize portion sizes by eye, and find out the price of each calorie.

We also need a notebook. It should be drawn as follows:

Table: nutrition log

From this simple table you can see: the daily diet was only 1307 calories, although we ate a variety of foods and received the necessary vitamins and minerals. To see the big picture, you need to create a diet for a week and try to follow it.

Remember: calories are a measure of energy that is made up of proteins, fats and carbohydrates. Eat 300 calories from protein and 300 calories from simple carbohydrates- not the same thing. If the first ones take a long time to digest, providing you with energy for long term, then the latter are instantly absorbed into the blood, which leads to the release of insulin and the accumulation of fat. This concept should be clearly understood.

Why do all these calculations? After you calculate the approximate daily calorie consumption, you need to subtract the total calorie content from the resulting figure daily ration and the resulting value must be positive (you still remember school mathematics). Only then will you lose weight. Even proper nutrition for weight loss may contain more calories than necessary - in this case, cut back on your diet.

(module Calorie needs calculator)

General principles of proper weight loss

For those who want to achieve serious results on an ongoing basis, you need to remember and learn the following principles:

Change your lifestyle and don't use short-term diets. Such diets promote fast weight loss, but when they are cancelled, the lost weight returns. Weight loss should be gradual. Losing one or two kilograms per week is considered a healthy option and eating right will be a big help.

I think everyone knows that now in Russia and other countries there are a large number of people with overweight. According to Russian Institute nutrition, more than 60% of women and 50% of men after 30 years are overweight. In connection with this problem, there are many diets that shout at every corner: lose 10 kg in a week, etc. Or: buy these pills, eat what you want, and lose weight. And people who don’t know how to lose weight rush to all these calls.

As a result, the sellers of expensive pills became rich, but the excess weight was and remains. If you are reading this article, then it’s time to pull yourself together and apply proper nutrition to lose weight.

Proper nutrition is not a diet, as many people believe. This is not a temporary restriction of yourself, your loved one, in goodies for the purpose of losing weight. Proper nutrition for weight loss is a system and principles by adhering to which you can not only lose weight, but also become more energetic, healthier, and more active. The main conclusion is that you need to stick to proper nutrition not for a week or a month, but for your whole life.

People in many areas acquire various habits that help them live, and sometimes, on the contrary, hinder them. The way you eat today is your habit, perhaps established in childhood. Just as my mother fed and taught me, that’s how everything continues to this day. And if you have problems with this habit, then you need to urgently get rid of it and change it to a good habit.

Get used to proper nutrition, which will help you feel good and maintain your health throughout your life. normal weight, possible in 3 weeks. This is the minimum time that needs to be allocated to get used to healthy foods, a new diet, and a new lifestyle. The first days you will be “broken”, you will be drawn to familiar foods, but you don’t give up.

And after 3 weeks you will easily be able to look at your previously favorite sausage (cakes, chips, hamburgers, soda, fried meat - underline what is necessary). What is proper nutrition for weight loss?

Proper nutrition for weight loss: basic principles

Well, are you ready to become slim and healthy? Then carefully study the principles of your new diet. Proper nutrition for weight loss requires quite a lot of study.

Water is the source of life

Life without water is unthinkable. You simply owe it to yourself to learn to drink enough water every day. This is the first step you need to take to lose weight and get healthier. An adult should drink 30-40 ml of water per 1 kg of body weight every day.

Example, your weight is 60 kg, multiply by 40, we get 2.4 liters. If the weight is more than 100 kg, then multiply by 30 ml.

Children have different standards. Look at the table with children's standards. As you can see, children need even more water than adults. Therefore, teach your children to drink enough and do not forbid them to drink food if they want.

What do we consider water? Of course, the usual one clean water without gas. You can also include green tea without sugar and herbal infusions/teas in this amount. That's all. Soups, milk, juice do not count.

It is important not just to drink water, but to drink it correctly. It is important to drink most of your water in the first half of the day.

When a person wakes up in the morning, he is severely dehydrated, because at night he sweated, breathed, went to the toilet, that is, he lost fluid, but did not replenish it. Feed your cells in the morning - drink one glass of water (250 ml) immediately after waking up in small sips.

Next, you need to drink 1 glass of water 15 minutes before each meal. In this way, the intestines will “wash”, excess mucus will be washed away, and food will be absorbed better.

You should also be sure to drink a small amount of water after each visit to the toilet. That is, the principle applies: lost fluid - replenished. During physical training You also need to drink water in small sips.

Drink the rest of the water in small sips between meals. It is better to always carry a bottle of water with you - this is a very good habit. All my clients (who did not have kidney problems) began their journey to proper nutrition by learning to drink water. At first, some people don’t like it, so they have to force themselves to drink. But over time, you can no longer imagine yourself without water.

Many people also have a question: If I drink a lot, will I constantly run to the toilet? But I can’t afford this with my job... I answer: for the first 7-10 days, trips to the toilet will indeed be more frequent. Next, the body will get used to the water and will not excrete it in such quantities. Healthy man A person who drinks enough fluids should go to the toilet on average every 2 hours.

If it is not possible to run to the toilet often in the first days, then start drinking not all your quota all at once, but gradually.

Another popular question: If I drink a lot, will I get swelling? I answer: no, if you drink as I described above. On the contrary, if there was swelling, it will go away within the first week. This has been tested on many of my clients who came with excess weight and swelling. When the body does not have enough water, it stores it. If there is enough water, then the excess supplies will go away.

If you still have questions, ask them in the comments!

Eat small and often

Everyone has heard this slogan. But few people do this. Most of the population eats a large dinner at home, and during the day is content with snacks on the go. IN best case scenario has lunch in a cafe or canteen. There is often simply no time for breakfast. This diet is guaranteed to lead to weight gain. Let this happen not at age 20, but a little later.

Breakfast is a very important meal of the day. There is no way to do without it. Now I will not dwell in too much detail on the importance of breakfast; I wrote a separate article about it. Check it out at. For breakfast you need to eat, which will charge you with energy. This is porridge, maybe milk, or porridge with eggs (omelet) or meat.

There should be two snacks a day: morning and afternoon. For a morning snack (between breakfast and lunch) you can eat fruit (complex carbohydrates), fresh vegetables or vegetable salad with a boiled egg, a handful of nuts. For the second snack (between lunch and dinner) it is better to give preference (drink a glass of kefir, eat 100 grams of cottage cheese with herbs or cottage cheese casserole).

Lunch is the largest calorie meal. For lunch you can have soup, for the main course - a piece of fish, meat, poultry with vegetables. When losing weight, you can no longer eat any carbohydrates for dinner (that is, you can’t eat porridge, pasta, bread). Dinner consists of two components: protein + vegetables.

There should be a gap of 3-4 hours between meals. Avoiding food for too long can lead to low blood sugar levels and extreme hunger. As a result, you are drawn to, which serve as the fastest source of glucose (sugar). And there is a high probability of overeating.

So, proper nutrition for weight loss should be based on a regimen. Everyone adjusts their time to suit themselves.

Protein product - meat, fish, seafood, lean poultry (chicken or turkey), soybeans, cottage cheese.

Replace bad foods with healthy ones

Everything here is extremely simple. Stop poisoning yourself with all sorts of crap with a bunch of chemical elements. Choose alternatives natural products. Remember, your body is not a garbage pit into which you can throw whatever your heart desires. Chemistry has the ability to accumulate in cells. This is a ticking time bomb. If you ate chips today and washed them down with cola, then nothing will happen. But after a certain amount of time of regular ingestion of such food, a malfunction will occur at the cellular level.

And some kind of disease will definitely appear. This could be a stomach ulcer, cirrhosis of the liver or cancer. And you will not be able to sue the producers of this so-called food. Have you noticed that diseases are now much younger? Nowadays, young people and children suffer from old age diseases. Why? We are used to shifting all the blame onto the environment. But nutrition is more to blame.

Answer, did our grandfathers and great-grandmothers eat chips, crackers, store-bought mayonnaise, ketchup, sausages, modern confectionery? No. Their food was natural. There is even a saying: cabbage soup and porridge are our food. And before, on such food they grew up healthy and strong. Because the porridge was made from whole grains, and not peeled and polished. Whole grains are a storehouse of all nutrients.

And now with early childhood children eat all this “chemical” industry that accumulates and accumulates. And if the mother decides to “please” the child with something healthy, she will cook him porridge from white rice (which has nothing healthy, just starch) or pasta from flour premium(same story as with rice - zero benefit). And he will buy “children’s” sausages in the store, which must be pink (the pink color of sausages is due to sodium nitrite, a cell killer).

We conclude - we read labels in the store and choose healthy products. If these are grain products, they should be minimally purified. Rice - only brown unpolished (it is the shell that contains the necessary nutrients), pasta - only from durum wheat, and even better, second grade. Flour - only whole grain or buckwheat, oatmeal, corn, rye. Yogurt - only natural, without dyes and sugar (it is better to make it yourself).

Ban on "food waste"

Ban yourself from buying products that can hardly be called food. This is outright garbage. This includes all fast food industrial production, store-bought sauces, smoked meats, soda, sausage. Also remove from your life products made from white flour, purified of all useful substances.

Naturally, proper nutrition for weight loss excludes most sweets and baked goods made from white flour from the diet.

In fact, it is possible from good products cook delicious food. For example, I periodically bake pizza for my children, they love it very much. I make the dough without yeast, using kefir and cottage cheese. Instead of white flour, I use whole wheat flour and a little oatmeal. I also add oatmeal or wheat bran(bran is the best source, which is very necessary when losing weight and healthy way life). As a filling I use chicken breast (baked or stewed) and cheese. I make the sauce myself from tomatoes or tomato paste.

Thus, almost any recipe can be modified to suit you by replacing harmful products to useful ones.

Proper nutrition for weight loss - weekly menu

Now we get to the most interesting part. I’ll say right away - this is not a diet where you need to eat exactly as it is written. This is simply a guideline for substituting available products. You don't have to cook something new every day. You can cook for 2-3 days at once and eat the same thing for 2 days. The main thing in proper nutrition is to adhere to the principles, choose healthy foods and cook them with minimal or no fat.

In this table I will simply write which ones there are options for breakfast, lunch, dinner and snacks. The menu is designed for approximately 1200-1300 kcal. If you are actively involved in sports, then the portions need to be slightly increased. By following the links highlighted pink, see recipes for cooking.

Take lunch boxes from home to work if there is no café with healthy food nearby.

Breakfast	Snack	Dinner	Snack	Dinner	Snack
Fresh vegetable salad 250 gr. (cabbage, beets, carrots, bell pepper, cucumber, tomato, lettuce), seasoned with lemon juice and 1 tsp. flaxseed oil + stewed chicken breast without skin 100 gr. + buckwheat porridge without oil 2 tbsp.	150 gr.	200 gr. + vegetable salad 250 gr.	Boiled egg + 1/2 grapefruit or orange	150 gr. + fresh or baked vegetables 200 gr.
Omelet from 1 egg and 3 egg whites + 200 gr.	10 almonds or 5 walnuts	Boiled beans with tomato 100 gr. + 100 gr. + fresh or stewed vegetables 200 gr.	Low-fat cottage cheese 50 gr. with apple, pear, peach or orange		Kefir 1 tbsp. (if you go to bed late)
Low-fat cottage cheese 150 gr. + 2 kiwis	Fresh fruit 200 gr.	200 gr. + vegetables 200 gr.	Kefir 1 tbsp.	150 gr. + vegetable salad	Kefir 1 tbsp. (if you go to bed late)
Whole grain oatmeal with milk 150 gr. + 50 gr. any berries	1 boiled egg	350 gr. + whole grain bread	100 gr.	Steamed or baked chicken cutlet +	Kefir 1 tbsp. (if you go to bed late)
Buckwheat porridge with milk 150 gr. + 1/2 grapefruit	Boiled squid 50 gr. + fresh vegetables 100 gr.	Vegetable soup with second broth 250 gr. + piece of meat + piece of black bread	Milk 250 ml	150 gr. + baked vegetables 200 gr.	Kefir 1 tbsp. (if you go to bed late)
Natural yoghurt 200 gr. + 2 fruits	Boiled turkey 50 gr. + fresh vegetables 100 gr.	Buckwheat porridge 0.5 cups + 100 gr. turkey + 200 gr. vegetable salad	Veal 30 gr. + vegetables 100 gr.	Stewed or baked fish 150 gr. + vegetable salad 200 gr.	Kefir 1 tbsp. (if you go to bed late)
Cheese cheese 50 gr. + 1 tbsp. Ryazhenka + 200 gr.	Boiled fish 50 gr. + kiwi 1 pc.	200 gr. + cauliflower boiled 100 gr. + Suluguni cheese 30 gr. + rye bread 2 pcs.	Chicken 30 gr. + vegetables 100 gr.	Tuna in own juice 100 gr. + vegetable salad 250 gr.	Kefir 1 tbsp. (if you go to bed late)
with millet - 200 gr.	Kefir 1% 1 tbsp.	200 gr. + boiled lentils 100 gr. + beef cutlet baked 100 gr. + seasonal vegetables 200 gr.	1 fruit with	Fish cutlet 100-120 gr. + fresh vegetables 200 gr.	Kefir 1 tbsp. (if you go to bed late)

Proper nutrition for weight loss - special notes: boiled beets and carrots have, they should not be eaten while losing weight (but should be eaten raw). Potatoes can be eaten in soups. We remove white rice and pasta made from premium flour. We also exclude confectionery and baked goods made from white flour. For the holidays, you can prepare a salad with homemade mayonnaise, but don’t get carried away, as it contains a lot of calories. Add refined olive oil to hot dishes, and unrefined flaxseed or olive oil to salads. More than 2 egg yolks per day is not possible.

Delicious recipes for proper weight loss

First, watch the video, where in just 4 minutes you will see a lot interesting ideas and recipes for proper nutrition.

Oatmeal pancake with fruit

You don't have to eat in the morning oatmeal. You can also cook buckwheat or brown rice. But from whole grain oat flakes you can prepare different interesting dishes, since they can partially replace flour. I suggest interesting recipe oatcakes, because proper nutrition for weight loss is tasty and varied.

Ingredients:

• oatmeal - 40 gr.
• chicken egg - 1 pc.
• fruits or berries according to the season - 150 gr.
• natural yogurt - 2 tbsp.
• salt - to taste

If you are tired of porridge in the morning, then you can diversify the menu and make oatmeal pancake This is done very easily. Mix 40 g in a bowl. oatmeal and one egg. Add some salt. Heat a non-stick frying pan well and place the resulting mixture on a dry and hot surface. Using a spoon, smooth the oatmeal over the entire bottom. Fry on both sides until light golden brown.

No need to fry until dark crusts. Eat this pancake with natural yoghurt without sugar, with fresh fruits or berries according to the season. And don't forget about green tea.

Chicken cutlets with vegetables

In fact, cutlets can be made not only from chicken, but from other lean meats. You can add any vegetables that are in the refrigerator to the minced meat, or you can make the cutlets exclusively with meat. Proper nutrition for weight loss allows for both of these options. But you should adhere to the principle of gentle cooking - do not fry, but stew, bake, steam.

Ingredients:

• zucchini - 1/2 pcs. (in winter you can use cabbage)
• chicken breast
• onions - 0.5 pcs.
• garlic - 1 clove
• salt, pepper - to taste

Grate the zucchini, onion and garlic on a coarse grater. If you want, you can grind it in a blender bowl. Cut the chicken breast into small cubes. Combine chicken and vegetables, salt and pepper. Form cutlets and steam them. You can also simmer the cutlets in a frying pan with water and soy sauce.

Instead of zucchini, you can take broccoli or cauliflower, which you need to boil a little first.

I most often bake cutlets in the oven. To do this, place the formed cutlets on a baking sheet lined with parchment and cover the baking sheet with foil. Foil will help the cutlets not to dry out, but to be juicy inside. Bake for 20 minutes, then remove the foil and bake for another 7-10 minutes to brown the cutlets.

If you cook these cutlets for lunch, then eat them with a side dish (buckwheat, brown rice, black bread, whole grain bread, boiled cauliflower, boiled beans, chickpeas or lentils - your choice) and a salad of fresh vegetables. If you dine with these cutlets, you don’t need a side dish, just fresh vegetables.

Grilled chicken steak

Proper nutrition for weight loss welcomes low-fat sources of protein. And very good source The protein is chicken breast. Learn to cook it deliciously, it's not difficult.

Ingredients:

• large chicken fillet - 700 gr.
• olive oil - 3 tbsp.
• lemon - 1/2 pcs.
• garlic - 2 cloves
• paprika - 1 tsp.
• mustard - 0.5 tbsp.
• salt, pepper - to taste

Cut chicken fillet into steak pieces. That is, you need to cut the fillet lengthwise into fairly thin slices so that they cook quickly. Now prepare the dressing. Mix olive oil, juice of half a lemon, paprika, mustard, salt, pepper and finely grated garlic (or squeezed through a press) well in a bowl.

Pour the resulting marinade over the chicken steaks, mix with your hands so that the meat is all covered with the sauce. Cover the container with cling film and place the chicken in the refrigerator to marinate. On average this process will take 1 hour.

Heat the grill pan well and fry the marinated chicken steaks without oil on both sides until golden brown. The grill pan allows you to fry meat without oil. If you don’t have such a frying pan, take one with a non-stick coating. These steaks can be eaten either for dinner with vegetables or for lunch with vegetables and a side dish. This amount is enough for 4 times.

Pizza without dough

Proper nutrition for weight loss can delight you with various delicacies, for example, you can even treat yourself to pizza, which will only contain 110 kcal per 100 grams. You can eat this pizza for both dinner and lunch, adding fresh vegetables to it. The cake will be made from minced chicken, without using a test. It is very tasty, appetizing and healthy.

Ingredients:

• chicken fillet - 400 gr.
• onions - 1 pc.
• garlic - 3 cloves
• tomato - 1 pc.
• champignons - 2 pcs.
• low-fat cheese - 50 gr.
• tomato paste - 2 tsp.
• spices to taste (no monosodium glutamate)

To begin, make minced meat from chicken fillet with onions and garlic. To do this, you can take a meat grinder or chopper. Salt the minced meat to taste. Take a baking dish and place the resulting minced meat on it, using your hands to turn it into thin pancake. Make it the same thickness.

Preheat the oven to 180 degrees and bake this chicken pizza crust for 20 minutes. Meanwhile, chop the ingredients for the filling. Cut the champignons into thin slices, the tomatoes into slices, and grate the cheese on a coarse grater.

Take the cake out and grease it tomato paste, add mushrooms and tomatoes. Sprinkle everything with cheese and spices. Different herbs will give a good aroma. It could be oregano, basil or rosemary. Bake the pizza for another 15 minutes to melt the cheese.

Oatmeal baskets with yogurt

This healthy breakfast for those who are already tired of oatmeal in the morning and want variety. Making such baskets is not difficult. Make them for several days at once and then in the morning it will take only a couple of minutes to prepare breakfast.

Ingredients:

• banana - 1 pc.
• honey - 1 tbsp.
• oatmeal- 100 gr.
• flax seeds - 1 tsp.
• cinnamon - 1/2 tsp.
• natural yogurt and berries for filling

Place one peeled banana and honey into the blender chopper. Blend it into a smooth puree. In a separate container, mix the dry ingredients: oatmeal, cinnamon and flax seeds. Pour banana puree into this mixture and stir thoroughly. You will get a thick mass.

Take muffin or cupcake tins and grease them lightly with olive oil. Place 1 tbsp in each ramekin. oat mass. Using your hands, shape the dough into little baskets. Do this carefully so that there are no holes in the baskets.

Place the baskets in an oven preheated to 180 degrees to bake for 15 minutes. Remove the baskets from the molds and fill them with yogurt and seasonal berries/fruits. Very delicious breakfast it turns out. You will get energy, protein, and microelements.

Proper nutrition for weight loss and more is actually a very broad topic. And I cannot cover all the nuances in one article. Previously, we organized a three-month nutrition school, where we told people what to eat, why and why. Therefore, I assume that you may still have questions. Be sure to ask them in the comments, I will answer. And remember that your health and beauty are in your hands!