Winter menu for weight loss
 And in winter you can lose weight! It does not freeze and not be sluggish from a small amount of calories. We offer you 10 foods and dishes in which you can lose weight without depriving yourself busy lunch and a variety of food. There is in this place, and the winter menu, a glass of wine, and chicken eggs, and even bread.

Try to have only these products (and any number!):

1, 2, 3. The chicken, beans, fish

Women who consume 120 grams of protein a day, and do it regularly, can lose an average of 4 months of 9, 5 kilograms. And it is 3 kg more than those women who consumed the same amount of calories, but high in carbohydrates. In addition, and this is one of the major arguments in favor of protein supply - the main weight loss occur in the abdomen, muscle mass is preserved (the study published in the Journal of Nutrition).

How it works.   To recycle the proteins our body needs to expend more energy than the digestion of carbohydrates. Therefore protein diet actually burns more calories. Another plus - processing protein takes longer, it makes you feel satiated for a long time.

 Winter menu for weight loss

4. Eggs

No wonder the eggs in the morning - breakfast aristocrats. Studies show that making a breakfast of eggs, you begin to lose weight. Women who start their day with eggs, losing an average of 2, 7 kg for eight weeks, while those who start the day with a bagel instead of eggs, lose weight only 1, 5 kg. If you want to lose weight, breakfast should consist of 2 eggs and 2 low-calorie toast with jam. Eggs, like any protein food helps reduce the waist, which is very important for women (research Biomedical Research Center at Louisiana State University).

How it works.   Scientists have not come to a common conclusion, what mechanism, but it is proven that the inclusion of eggs in the daily diet causes the body to consume fewer calories over the next 24 hours. It is also important to eat eggs for breakfast. Most women eat about 60% of the daily value of protein after 6 pm, and protein in the morning average of less than 10 grams. It is a little to revise their preferences, and to consume for breakfast at least 30 grams of protein.

5. Olive oil

Fats, like proteins that signal to our body that we are full. Therefore, having a good dose of the diet of healthy fats, we have a better chance not to load and moderate appetite.

How it works.   Fat leads to the release of certain hormones in the gut giving a satiety signal to the brain. Fats also stabilize blood sugar, while carbohydrates are directly absorbed into the blood, causing blood sugar drops. Fats prevent blood sugar fluctuations, and with these mood swings that cause appetite and cravings to overeat. On the day we need to obtain from 25 to 35 percent of total calories - from fats. For example, if the diet is based on getting 1,800 calories a day, then on fats should account for between 50 and 70 grams. And when we talk about fat, we mean that the majority of them - is unsaturated, which are contained in olives, olive oil, avocados, nuts, legumes, oily fish. Here are some rules of the day:
- Olive oil - 14 g
- Almonds - 18 g (or a quarter cup)
- Avocado - 15 g (a half of the fruit).

 Winter menu for weight loss

  6. Wine

A glass of wine a day can help women not only to keep the heart healthy, and normal weight. Women who get 1-2 glasses of wine a day have a more slender figure than those who are satisfied with mineral water and soft drinks. , The females who do not drink wine, in general, add weight (for the year up to 3, 6 kg). Those who drink wine moderately, add only 1, 5 kg. Please note: we are talking about wine, no more than one drink a day. Beer and other spirits do not mean (Research Hospital Boston conducted for 12 years).

How it works.   One hypothesis is that the liver when consumed wine glasses, processes calories into heat rather than fat. If a woman consumes 120 calories in the form of wine, most of them will be burned. But if it's pizza, the majority of calories are converted to fat.

7. Soups

A bowl of soup at the beginning of a meal helps keep your appetite under control. Pay attention to a simple vegetable soup with chicken: chicken broth, broccoli, potato, cauliflower, carrots. Women who begin serving dinner with soup (the amount equivalent to 1, 5 cups of liquid calories 129 calories), to further reduce the total calorie intake in all of the daily diet of 20% (a study of the University of Pennsylvania).

How it works.   You feel filled with a relatively small amount of calories consumed.

 Winter menu for weight loss

8, 9. Grapefruit and apple

Fruits are composed mainly of water and fiber, so they are saturated with us, without adding a lot of calories. People who consume fruits, lose weight, as opposed to those who do not eat fruits (six-year study by the University of Laval in Quebec). By the way, the researchers did not find the same relationship between weight loss and vegetables, the reason is that the vegetables are processed in the preparation, and this adds oils, cream sauce, etc.. Fats.

How it works.   Let's go back to the fruit. Grapefruit and true miracle slimming product. If you eat half a grapefruit three times a day before each meal, then three months, you can expect a loss of around 4 kg. The effect of weight loss in the chemical composition of grapefruit. The same story with apples. If you eat 1 apple before a meal, the meal will be less than 187 calories.

10. Cereal, Fiber

If you eat 1 cup unsweetened dry cereal with two-thirds cup of skim milk as a snack, in a month you can lose half a kilo. We are talking about a breakfast cereals (100-135 calories 2-6g protein and 23-32 grams of carbohydrates). In general, this results in reduced appetite and as a result consumption per day for 400 calories less (research University in Detroit).

How it works.   Kashi is high in fiber and low in sugar can eat not only for breakfast. This meal suppresses the appetite, and also improves the glycemic index. The day we eat 20 to 30 grams of fiber, but most of us receive about half of the required amount. In our diet must be present sources of fiber: whole grain bread, whole grain pasta, brown rice, unpeeled fruit.
Author: Vasilisa Cousin