Breakfast - the first and most important meal. He "starts" the metabolism, including the Slimming. Missed breakfast slows down the calories throughout the day, eventually you will get better, but more importantly, a great risk to overeat at night, which, combined with a slower metabolism will speed up the process of weight gain.

Breakfast consists of cereals, sugar and made of corn flour, or a sandwich of white bread with sausage - is also not an option.

Proper breakfast for losing weight - it is complex carbohydrates (oatmeal, whole-grain bread and bran), fruits or dried fruit, yogurt, curds, boiled eggs or an omelet.

1. 150 grams of porridge on the water with slices of apple, 1 boiled egg, unsweetened tea. 

2. 150 g low-fat cottage cheese with 50 g of dried fruit, 2 bread, tea.

3. Scrambled eggs from 1 egg, 1 milk protein and a small amount of vegetable oil, tomato and a slice of bread, drink.

the second Rule - dine

If the right breakfast can still be prepared, because you wake up, after all, at home, but to lunch most of them are at work. There are not many options - to take food with them, there is that they give in the dining room, or eat at the cafe or restaurant.

It is best to cook something at home and diet to bring the so-called lunch-box. Basically, if you take a salad with vegetables and steam the fish, then they do not deteriorate in a few hours without refrigeration. I am acting as dining establishments, where I now work, I am not happy diet foods ...

Sometimes, when there is no time to cook (or reluctance) I take with a fitness bread with cheese, a couple of apples and yogurt. This ration is enough for me for the day. Grain bread without yeast or fitness bread, fruit and kislomolochka often save me from "starvation" on the job, without any consequences for the figure, and even nutrients in them enough. And I advise you to do the same. Busy schedule or time pressure at work is not an excuse to skip a snack or have everything "is not nailed"!

The restaurants, cafes and diners choose the most simple dishes - steamed vegetables, baked or stewed meat, cereal meals and drinks without sugar. Lunch Start with salad or just cut vegetables. Then the soup - it is better or light vegetable broth. Entree - low-fat protein foods and cereals or boiled potatoes for garnish.

After 2 - 2.5 hours after eating a snack, when the next full meal is still far. Snack - a 1 fruit plus a slice of cheese, yoghurt loaf, a handful of nuts and dried fruit, curds or milk drinks without sugar. These snacks will help you safely live up to dinner, leaving a mad hunger. 

The main thing to understand: dinner - this is not the reason for the formation of fat in your body. Moreover, the right is able to dinner even make you slimmer, easier to help fall asleep and wake up with ease.

Dinner should be approximately 15-20% of the daily energy needs. Ideally, it should consist of light protein products (seafood, fish, cottage cheese, low-fat cheese or other dairy products), steamed vegetables, a minimum amount of fat.

A variant of the correct light dinner can be baked apple and a cup of yogurt, or a little bit of cheese, plus green tea, a good dinner for losing weight - salad with fried calamari or just with vegetables.

That should be enough, if during the day you have been following my recommendations, eating properly, and two hours after a light dinner, went to bed.

But what if you could not normally have lunch (this is an exception, but the norm is not an option!) And go to bed late? In this case, dinner of fish and steamed vegetables need to be supplemented with complex carbohydrates - a piece of bread, some rice and a couple of hours to drink a cup of yogurt or other low-fat dairy drink without sugar. Fish and cheese - it's wonderful "evening" sources of protein. Complement their vegetables, complex carbohydrates, then your dinner will be useful, hearty but not "heavy". You can even make your own delicious pasta with vegetables (pasta course without butter and a bit).

If you eat 4-5 or even 6 times a day, but in small portions, you will be able to avoid the attacks of the evening hunger and provide your body with all the nutrients it needs and minerals. And forget the habit of eating in a hurry - the brain takes about 20 minutes to realize that the body is full, so a pause during the dinner will be very helpful. Better to dine in good company, but not in front of TV or reading a newspaper in front of his eyes. So you will eat less. It is always more difficult to overeat when you are looking at someone other than the TV. The situation should not excite you have excessive appetite, use light shades of the dishes, you can also turn on relaxing music.

Supper is best not later than two to three hours before bedtime, so the food does not interfere with normal sleep and sleep - the full digestion. Before going to bed you can drink a glass of low-fat fermented milk drink.