Poor Diet? Weight loss as spending little

vegetable fair price

Maintaining a diet requires discipline, and the high obesity rate may be used to prove the great difficulty of finding healthy food, cheap and delicious, which can benefit our health and fitness. Many people look for a poor diet, a name that does not actually want to be pejorative, but reflect the desire to have a power to weight loss that does not cost much.

salads

Regardless of your goal, if you're trying to follow a poor diet, you can eat and abuse of salads. Most vegetables and vegetables can be easily acquired and their values ​​are accessible to any social class. You can buy these foods in large supermarkets and even small neighborhood markets. The best benefit is that the price change often can be reduced. These foods are present in the diet not only to keep you fed and nourished, but also to keep the power with lower caloric values.

The following foods you can buy in grocery stores closest to your home. The use of vegetables can enable you to prepare delicious juices and low-value investments. These purchases close to home can help you to always keep the food fresh for more consumption as they are purchased in smaller demands, which can not be guaranteed by larger supermarkets.

  • Lettuce
  • Cress
  • Cauliflower
  • Cabbage
  • Tomato
  • Cucumber
  • pepper
  • Zucchini
  • rocket
  • Carrot
  • Onion
  • Beet
  • Cabbage
  • Chuchu

fruits

As well as vegetables and legumes, fruits have almost confirmed the presence in the diet. They can offer unique nutritional value and can be easily found in supermarkets and very close to your neighborhood. The fruit can be consumed in the interim meals between meals and even reduce anxiety and desire to eat at times incompatible with reserved for meals.

Fruits can be allied you expect, especially when the weather is very hot and you feel the need for a refreshing meal. These foods can help you prepare drinks with unusual combinations and can nourish your body in a complete way you would not imagine getting. It is important to remember that it is intended to save a poor diet, then enjoy the fruit maximum, be sure to consume them along with their shells, as they can also provide many nutrients for better health.

  • Apple
  • Watermelon
  • Papaya
  • Grape
  • Orange
  • pear
  • Strawberry
  • Tangerine
  • Pineapple
  • Banana 

Proteins (dairy, meat and eggs)

This category is that you need to take more care. This is because red meat tends to be an item that escapes the poor diet of the rule, it can make everything more expensive.

Understand that to lose weight you do not need to eat as much protein. Nutritionists consider 1g-1.5g of protein per kg body weight is already a great value. Thus, keep in mind that you should eat more chicken than red meat. And can balance the consumption of milk, natural yoghurt without sugar and eggs as good sources of protein.

Hunger - a big problem

Know that you should make a diet that does not leave you hungry. For this abuse of low-calorie vegetables and fruits have protein in meals and do not be afraid to have a little fat in the meals. That way you will be satiated for longer and do not think of attacking a chocolate, a dessert a snack or other product "fattening".

Many people find that a poor diet consists of eating little for much of the day. The problem is that, after a long time of fasting, you want to devour all that is in front. And this despair you eat a lot of bread, fried food, drumstick, hotdogs and cookies. Many times a single meal is replaced over 1,500 calories.

That is, the amount of calories you should be eating throughout the day, you end up eating in a single meal!

Planning Tips

Here are some tips that will help you put together an effective diet without spending much.

  • Do not buy cookies, chips, salted peanuts, chocolates and no treat these as we usually eat watching television. You spend a lot with them and not help at all you lose weight. If you want a little something to eat watching TV, buy popcorn.
  • Drink plenty of water throughout the day. In particular, drink 500 ml before meals. Try to take at least 3 liters per day. Water is free, it helps you lose weight and decreases hunger.
  • Rice and beans is not a villain. Just do not abuse!
  • Be careful not to abuse the butter and oil in time to cook. These hidden calories can jeopardize the results.
  • Take your meals to work. You will eat more nutritiously and spending much less.
  • Think what you will eat during the week and be sure to decide what to eat just hungry.

caloric values

One of the main objectives of poor diet for those who want to lose weight is to keep a food with low caloric values. It is said that one of the biggest difficulties is to maintain a proper, healthy and cheap food, but we note that options abound, simply combine foods to build a complete diet rich in a balanced way, thus involving all the nutrients and low in calories form .

Examples of Menus

Below you can have some indications to prepare your meals and so build a "poor diet" according to your personal taste. Remember that are just examples and there are plenty of possible combinations with cheap food, and mostly non-processed.

Breakfast:

Option 1:

  • 1 cup of skim milk;
  • 3 biscuit cream crackers;
  • 1 polengui;
  • 1 apple.

Option 2:

  • 1 cup (300ml) of natural fruit juice;
  • 2 toast light;
  • 1 tablespoon (soup) of light cream cheese.

Οpção 3:

  • 1 cup (300ml) of green juice;
  • Omelet with 2 eggs;
  • 2 slices of bread in full.

Option 4:

  • 1 mate tea cup;
  • 2 scrambled eggs;
  • 1 banana.

Morning snack:

Option 1:

  • 200 ml of green tea;
  • 5 grapes.

Option 2:

  • 1 medium slice of papaya.

Οpção 3:

  • 1 pot of low-fat yogurt or Greek.

Option 4:

  • 1 medium slice of watermelon.

Lunch:

Option 1:

  • Will salad (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 2 tablespoons (soup) rice - Check availability for full version;
  • 1 fillet medium (100 grams) of chicken breast.

Option 2:

  • Will salad (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 1 medium baked potato;
  • 3 tablespoons (soup) of ground beef.

Οpção 3:

  • Will salad (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 1 shell (small) bean;
  • 2 tablespoons (soup) of rice;
  • 1 medium roasted fish fillet.

Option 4:

  • Will salad (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 3 tablespoons (soup) of rice;
  • Omelet with 3 eggs.

Afternoon snack:

Option 1:

  • 1 medium slice of watermelon.

Option 2:

  • 2 slices of pineapple.

Οpção 3:

  • 200 ml of green tea.

Option 4:

  • oatmeal with banana, cinnamon and skim milk.

Have a dinner:

Option 1:

  • Salad cups (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 1 fillet medium grilled chicken breast.

Option 2:

  • Salad cups (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 1 grilled fish filet medium.

Οpção 3:

  • Salad cups (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 3 tablespoons (soup) of ground beef.

Option 4:

  • Salad cups (lettuce, tomato, pepper, cucumber, carrot, etc.);
  • 3 scrambled eggs.

Supper:

Option 1:

  • 1 cup of fruit salad.

Option 2:

  • Diet jelly.

Οpção 3:

  • 1 jar of Greek or nonfat yogurt.

Option 4:

  • 200 ml of green tea.

Physical exercises

A diet is the first step to losing weight or even lean mass gain, but if you want to boost results, or intensify your routine, you can enjoy the benefits that exercise can provide not only for your health but also for good form.

Do not think you will spend a high investment in supplements and large gyms, you can book a small space to work out at home, and even hiking or jogging through your neighborhood. These small actions can be the factor that will drive you to your goals. People living with difficulty losing weight can give a souped functioning of the metabolism through physical activity, as this will ensure that your body burn more calories not only during exercise, but also later.

Rest

Aside time for your body to rest is crucial. Do not think that the bodily changes happen while you're at the gym or while you eat. Changes happen all the time, but while you sleep your body to recover from all the impacts of daily activities and also end to absorb the nutrients offered to him at every meal made.

Sleep at least 8 hours per night may be the deciding factor that you are expecting. Eating cheap and healthy foods, exercising with medical care for your safety, and resting well, his "poor diet" can help with amazing effects.

- Video: 10 Diet Tips for Weight Loss with Health

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Do you have needs to make a poor diet? What foods you think you can not get because of your income? Comment below its greatest difficulties for weight loss.