Nata Dunaevskaya, the creator of a blog about healthy nutrition and a mother of two who won the "wide bone", told BeautyHack what the menu should be to reduce weight.
Breakfast should contain the maximum amount of nutrients - it will help to avoid overeating at lunch and dinner. The ideal option is porridge with a little oil, fruits and nuts. Show your imagination!
Make an oatmeal pancake - a simple and tasty dish that doesn't take long to cook. It can be salty or sweet.
Base: 50 grams of oatmeal, 50 milliliters of milk and an egg. Leave to swell for 5-10 minutes. Grind in a blender, pour the mixture into a nonstick skillet and fry on both sides. The filling between two pancakes can be: cheese with herbs and vegetables or cottage cheese with fruits.
This breakfast contains complex carbohydrates that allow you not to feel hunger for a long time, proteins and fats - the balance of KBZhU (calories, proteins, fats, carbohydrates) is observed.
Make a vegetable salad. Choose seasonal fruits - they contain more vitamins and nutrients. Use natural yogurt 2-5% fat as a dressing - the composition should not contain sugar. You can add 1-2 teaspoons of honey.
Choose complex carbohydrates with protein and fiber for lunch. Ideal: rice, buckwheat, or whole grain pasta with chicken breast and vegetable salad.
Now fasting - make an avocado and eggplant risotto. Cut the eggplant into cubes and fry in olive oil for 2-3 minutes. Add pre-boiled rice (100g), cover and simmer over low heat for 5-7 minutes. Add avocado, herbs and simmer for another minute. Garnish with cherry tomatoes and parsley before serving - it speeds up the metabolism.
Cut out fruits in the afternoon - these are carbohydrates and sugars that cause insulin spikes. Make an omelet with spinach and mushrooms, or opt for cottage cheese.
Perfect Dinner: Protein + Fiber. I have two children and do not always have time for delicious meals. My standard dinner is baked fish with broccoli or asparagus.