Proper diet menu for weight loss for each day with recipes

Proper foods are products involving all the necessary vitamins and trace elements.They help the body compensate for energy, maintain health and contribute to losing weight.

Basics of proper diet for weight loss

The weight loss process at home is a period of stress.Therefore The body should complement all useful substanceswho are lost with kilograms.And before changing the diet, the body mass index is important to calculate.

You cannot limit yourself to one type of diet.Proper nutrition includes in Large selection of useful recipes and weight loss products.

Basics of proper nutrition for weight loss at home:

• Various diets.You can choose products according to your wishes and enrich me with them;
• Insurance of hunger and overeating;
• Fresh products.Fresh fruits and vegetables contain a lot of fiber.Contribute to improving metabolism and contain the required amount of vitamins;
• Food compatibility.Some products are not used in one meal.They can negatively affect the body in the aggregate;
• Calope calculation - This is the most important factor in the weight loss process.You need to choose a daily norm and follow it.
• The use of the required amount of liquid. Water is the main product of the correct diet.The more water is drunk in one day, the better.

Where to start?

In the modern world of cult food, it is widely developed.To start losing weight on the appropriate diet, it is important not to be subject to temptation.The woman needs to eat healthy and healthy food.

1. The first thing to do when losing weight is to make me for the day / week / month.
2. Further, Create a daily meal schedule.It is best to share it in 5 dose.
3. It is important that the image of the image every day is in an hour.
4. To switch to a proper weight for weight loss, it is gradually important.Need To remove smooth from the usual menu food containing Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful foods.

Proper transition to proper nutrition

For protection alone from failures, women need Turn off the sharp transition to a new diet. It is necessary to gradually remove harmful products, replacing them useful.

Important Prevent starving when losing weight.The body should always be a lot, otherwise it cannot be avoided overeating.

What should you be eating?

Diet Proper Diet for weight loss for every day Contain a whole range of proteins, fats and carbohydrates.They will be well absorbed into the body and enrich it with vitamins and useful substances.

How to make a weight loss diet?- Correct diet should contain 5 meals, For example:

1. Breakfast.Oatmeal or buckwheat porridge on the water, without sugar and salt.You can add fruit, berries or nuts;
2. Snack - yogurt, fruit or vegetables;
3. Lunch - a light soup or other - low meat vegetables;
4. Snack - only vegetables or unsweetened yogurt;
5. Dinner - more fibers - vegetables and fish;You can piece of chicken.

Don't forget about water during weight loss. It is necessary to consume 2 liters of clean water a day.

List of products

List of products for proper nutrition And weight loss should be enriched with the necessary offer of useful substances.

Foodstuffs that contain "spores" of fat, include:

• Olive oil, corn and sunflower;
• Varieties of nuts (sunflower and others seeds);
• avocado;
• Dark chocolate with maximum coco content.

Large number squirrel Contained in:

• Low fire meat;
• eggs without egg yolk;
• fish and seafood;
• Cheese products, up to 30% fat;
• Dairy products with minimal fat content.

Number of slow carbohydratesthat do not reflect weight, you can find in:

• cereals (buckwheat, rice, oatmeal and millet);
• Macaran products made of solid varieties;
• Bread based on a dam, without yeast;
• Baked potatoes without oil and salt.

The list of useful foods is very diverse.This allows you to enrich the menu significantly and do not not only useful, but also delicious.

Tips for women after 30

Proper diet for weight loss at home For women for 30 This should include products rich in calcium.After 30 years, there is a significant reduction in this substance in the body.

Proper nutrition at home implies an exception From a diet woman alcohol and coffee drinks.

When losing weight, the use of canned food, smoked meat and Food with high cholesterol content is prohibited.

You must include as many vegetables and fruits in the weight loss menuIn order to continue metabolism and stabilize the stability of vitamin in the body.

Proper diet for weight loss at home for women over 40 years Depends on individual characteristics.

In this age, metabolism slows down due to hormonal changes.The complete transition to the correct nutrition improves the health status and promotes weight loss.

The food should contain a low amount of daughter, but at the same time it is as useful as possible.

In a kilogram loss menu, it is necessary to include products that speed up metabolism and improve digestion:

• Dairy products;
• Low varieties of meat / fish;
• cereals;
• vegetables, fruits;
• green;
• Seafood, etc.

Me and diet for a week

Calculate the daily daily norm of the required substances and daughters. The number of proteins, fats and carbohydrates for each day is:

• 50% - carbohydrates;
• 30% - proteins;
• 20% - fat.

According to the proper nutrition scheme The main diet should be vegetables and fruits. It is better to use all high-quality products in the morning and not exceed the daily caloric rate.

So a week for proper nutrition when losing weight:

Pon

1. Breakfast: Rice mash with pumpkin;
2. Snack: Low -fat Cottage;
3. Lunch: Low-Fattal Soup;Baked salmon with vegetables;
4. Snack: 1 big apple;
5. Dinner: herbal salad and boiled breach.

Tue

1. porridge oatmeal and slice of solid cheese;
2. Dried fruit;
3. Vegetable soup, boiled buckwheat and baked bad fish;
4. Low yogurt;
5. Cottage Sir cassel and green tea.

CF.

1. LoOF cottage and 1 egg;
2. 1 banana;
3. Puree soup, porridge rice and roasted fish;
4. 2 apples;
5. cooked breach with vegetables;

Th

1. Omelet with vegetables;
2. a handful of nuts;
3. Vegetable soup, potato potatoes;
4. Kefir;
5. Vegetable salad and 120 g of fish.

PT

1. Buckwheat porridge in milk and 1 egg;
2. Fruit;
3. Vegetable soup, porridge buckwheat, boiled confusion;
4. 1 non-infat yogurt;
5. Fresh vegetables salad, pair fish.

Sat.

1. LoOF cottage and 1 egg;
2. 1 banana;
3. vegetable soup, vegetables and sternum;
4. Dried fruit;
5. Roast fish and rice with vegetables.

Ned.

1. Porridge of oatmeal, 2 cheese;
2. 1 banana;
3. Puree soup, buckwheat with greasy fish;
4. Low -fat Cottage;
5. Fresh vegetable and wrist salad.

Menu for a week for weight lossIt is important to take into account physical or mental stress on the body during the day.

Program for a month

Program for a regular weight loss in a month includes the following:

• fractional nutrition;
• Product compatibility;
• Distribution of proteins, fats and carbohydrates;
• The use of low KCAL products;
• Overcoming fiber;
• Prohibition of salt and sugar;
• Regular use of clean water;
• ban on flour, fats, smoked;

The main point of this weight loss program is Calorie Balance.It is important to maintain calorie consumption stability throughout the month. Consuming calories should be more spending.

Best Recipes

Simple recipe - Casel of chicken fillet and vegetables.

To prepare the cassico, you will need:

• Carrots (1 pc. Medium in size);
• Chicken fillet (200 grams);
• Cabbage and broccoli color (250 grams of each);
• Cherry tomatoes (ordinary);
• parsley;
• 30 g parmesan.

For sauce:

• Chicken broth (150 ml);
• Spices - pepper, nutmeg;
• hard cheese;
• flour;
• milk or low cream;
• 2 egg yolks.

Method of preparation:

Rinse the cabbage and divide on the inflorescence, boil to the semi-locked.Add broth, cream, spices in the cabbage water and cook for 5 minutes, mix the sauce all the time.Beat the yolks and add to the sauce, then leave it as they thicken in water bath.

Lubricate the cassium form and exhibit cooked chicken, cabbage and carrots.Pour sauce.Add tomato and sprinkle with cheese.Bake 15 minutes until the root is formed.

Recipes for breakfast

Everyone knows that the best period of diet breakfast is.After waking up is that the body can fast in the food entering him.For the full operation of all organs, it is important to start each morning with a glass of clean water at room temperature.

Recipes for breakfast that are healthy and weight loss include such a dish:

Frytta is a vegetable

Ingredients:

• Chicken eggs;
• Parmesan (optional);
• Broccoli;
• Bulgarian pepper;
• pastel;
• tomatoes;
• green;
• LUK SUZA;
• Olive or vegetable oil (plant composition can be changed).

Method of preparation:

We take a bowl.Win 4-5 eggs.Cut the vegetables of the same size.We take pan, pour oil and warmth.Further, insert well-mine eggs into it, fall asleep the vegetable composition and herbs.We treat all this at will.We invested in a previously heated oven for 8-10 minutes.

Cottage cottage cottage

Ingredients:

• Cottage - 250 g;
• Milk - 100 ml;
• Eggs - 2 pcs;
• vanilla
• Butter (for lubricating in shape).

Method of preparation:

Beat cottage, milk, sugar, vanilla and yolks with a blend.Let us turn everything into a homogeneous mass.Then we won 2 proteins separately into the state of "aviation".And add it all at the curfew.Mix.Let's spread in a lubricated mold.We furnace 30-35 minutes at a temperature of 160-170 degrees.

Porridge rice with a pumpkin

Ingredients:

• Rice - 200 g;
• water;
• Pumpkin:
• Milk.

Method of preparation:

We clean the pumpkin, cut into cubes.We put him in the pan.Add milk, rice and some sugar.Cook a porridge until rice is ready.

During breakfast, it is better to refrain from coffee or tea, if possible you don't drink food.

Useful lunch

Lunch, with proper nutrition, should be full and useful.For the normal operation of the digestive system, it is necessary to use Soups.When losing weight, it is important to exclude fried food.It is better to boil, pear, bake or money.

Broccoli and spinach soup

Ingredients:

• Broccoli - 500 grams (fresh / frozen);
• 2 bundle of spinach;
• 2 small bulbs;
• vegetable soup;
• Low -fat Cream - 200 g;
• Salt, spices.

Method of preparation:

Tell broccoli (frozen - 30 minutes, fresh - 15 minutes).Don't pour your soup.Cut on the bow and chop a spinach fine.After cooking soup, we take out the broccoli from it.We take a bowl, we put chopped onions, spinach and cook broccoli in it.Grind everything with a blend until homogeneous consistency is formed.We add it all in the broth, add the cream to it and put it on fire.

Bring a soup over a low heat to boil.Add spices.Then cook for another 5 minutes and turn off.The soup is ready!

Roast fish in oven

Ingredients:

• salmon / carp;
• Lemon;
• parsley;
• 2 tablespoons of olive oil;
• LUK - 1 pc;
• Spices.

Method of preparation:

We clean fish.Salt and paprika on your taste.Cut lemon in 2 half.Squeeze the juice from one part, others - cut into circles.Mix lemon juice with parsley, olive oil.

Then take a baking sheet and cover it with a baking paper.Let's spread the fish on it.In the abdominal part we place lemon circles (you can branch rosemary / mint).We spray all that with oil (with parsley and lemon juice).We expose the bow in a circle.Place in the oven (previously heated at 180 degrees).We furnace 30 minutes.

Cutting steam for weight loss

Ingredients:

• Chicken fillet - 500 g;
• White bread - 2.5 slices;
• Milk - 1/3 ST;
• LUK - 1 pc;
• 1 egg;
• Salt, pepper.

Method of preparation:

We take bread and soak it in milk.We cut out a flash file (it is possible in meat grinder).Cut onions and add it to Blender.Further, win the egg, salt.You can add green and garlic.We mix all this and make cubes.Next, put them in a double half-hour boiler.

What can you eat for dinner?

Dinner should be light, with a high fiber content.Slow carbohydrates are the best excluded from the menu.

Zelenics can be a great option for a weight loss:

• All types of cabbage;
• zucchini, eggplant, potatoes, pepper;
• cereals;
• Solid varieties of pasta.

You can add animal protein to herbal dishes in the form:

• fish;
• Low fire meat;
• eggs;
• Cottage;
• Punds.

Baked salmon

Ingredients:

• 1 salmon steak;
• Sol, pepper, dry basil.

Method of preparation:

Slamo Beefsteak salmon and put 20 mn in the refrigerator.After that, we understand him, pepper, add a basil.Then, fish must be wrapped in foil, gradually olive oil and put in a heated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Ingredients:

• rice;
• 1 Bulgarian pepper;
• green;
• 1 onion;
• Carrot - 1 pc;
• salt, spices (pepper, turmeric);
• Canned corn (or green peas).

Method of preparation:

Boil the rice (it should turn out to be scattered).Further, cut onions with cubes.Put it in a pan with butter and simmer 4-5 minutes.Add grated carrots and chopped peppers.Goulash to half

Then add cooked rice, peas (corn).Goulash in 5-7 minutes.Salt, pepper, sprinkle with turkey and tons

Correct snacks

Sunbathing with proper nutrition are especially important for weight loss.To achieve the desired result, it is important to be good -ffed, but not overeating.

For a light snack when losing weight, they are ideal:

• Fresh fruit / vegetables;
• unsweetened yogurt or kefir;
• Low -fat Cottage;
• Dried fruit;
• Several nuts (pistachio, indicators, hazelnuts, etc.);
• Bars made of natural ingredients (dried fruits, varnishes, etc.);
• High quality bitter chocolate and green tea.

What are the results?

Respecting the appropriate nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is useful for each person's health, helps reduce mass and reduce fat deposits.Subject to a healthy diet, weight stabilizes and returns to normal.