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A suitable diet menu for each day to lose weight with recipes

Proper food is the products that cover all the necessary vitamins and trace elements.They help the body compensate for energy, maintain health and contribute to weight loss.

Fundamentals of proper nutrition for weight loss

The process of losing weight at home is a stress period.That's why The body must supplement all the beneficial substanceswho get lost in kilograms.It is important to calculate the body mass index before changing the diet.

You cannot limit yourself to a single type of diet.Proper nutrition includes Numerous useful recipes and products for weight loss.

Skiing dishes

Fundamentals of proper nutrition to lose weight at home:

  • Numerous diets;You can choose products according to your favorite and enrich the menu with them;
  • The disadvantage of fasting and overeating;
  • Fresh products;Fresh fruits and vegetables are high in fiber.They contribute to the improvement of metabolism and have the required amount of vitamins;
  • Food compatibility;Some products are not used in one meal.They can adversely affect the body in the whole;
  • Calculation of Calopias - This is the most important factor in the weight loss process.You have to choose the daily rate and follow it.
  • Using the required amount of liquid; Water is the main product of proper nutrition.The more water drunk a day, the better.

Where to start?

In the modern world, the food cult is widely developed.It is important not to give up on temptation to start weight loss for proper nutrition.A woman needs to eat healthy and healthy food.

  1. The first thing to do when you lose weight day/week/month.
  2. Further, Make a daily meal schedule;It is best to divide it into 5 doses.
  3. It is important to paint the menu every day.
  4. In order to move to proper nutrition, it is important to lose weight gradually.Need to To smoothly remove from the usual menu food containing Simple carbohydrates;It is sweet, baking, fried, smoked and other harmful food.

Proper transition to proper nutrition

To protect against failures, a woman needs Do not include a sharp transition to a new diet. It is necessary to gradually remove harmful products by replacing them with useful.

Important To prevent starvation when you lose weight;The body should always be full, otherwise overeating cannot be avoided.

What should a diet be?

A proper diet diet for each day should lose weight has a full range of protein, fat and carbohydrates;They will be well absorbed in the body and enrich it with vitamins and beneficial substances.

How do you follow your diet weight loss?- The right diet should contain 5 dishes, For example:

  1. Breakfast.Oatmeal or buckwheat porridge on water, sugar and salt.You can add fruit, berries or nuts;
  2. Snack - yogurt, fruits or vegetables;
  3. Lunch - light soup or second - vegetables with low fat meat;
  4. Snack - just vegetables or unsweetened yogurt;
  5. Dinner - more fiber - vegetables and fish;You can a 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 losing weight should be enriched with the necessary supply of beneficial substances.

For foods There are "slow" fat, Include:

  • olive, corn and sunflower oil;
  • nuts (sunflower seeds and others);
  • avocado;
  • Dark chocolate with maximum cocoa quantity.

A large number Squirrel Existing:

  • Small fat meat;
  • Eggs without yolk;
  • fish and seafood;
  • Cheese products, up to 30% fat;
  • Dairy products with a minimum amount of fat.

The number of slow carbohydrateswhich do not reflect weight, you can find:

  • Cereals (buckwheat, rice, oatmeal and millet);
  • Pasta products made of solid varieties;
  • Bread based on bran, no yeast;
  • Baked potatoes without oil and salt.

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

Tips for women after 30

Proper nutrition for weight loss at home For women 30 This should include products rich in calcium.After 30 years, a decrease in this substance in the body is noticeable.

Proper nutrition at home means an exception From alcohol and coffee drinks for a woman's diet;

By losing weight, the use of canned food, smoked meat and Foods containing high cholesterol are prohibited.

Weight throwing menu you need to include as many vegetables and fruits as possibleTo resume metabolism and stabilize vitamin balance in the body.

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

At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves health and promotes weight loss.

Maise should be few kcal, but at the same time it would be as useful as possible.

The weight loss menu must include products that speed up metabolism and improve digestion:

Proper dietary weight loss
  • Dairy products;
  • little fat meat/fish varieties;
  • grain;
  • vegetables, fruits;
  • green;
  • Seafood, etc.

Menu and diet for a week

Calculate the daily intake of the necessary materials and Kcal. Every day the number of protein, fat and carbohydrates is:

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

According to the right nutritional scheme The main diet should be vegetables and fruits; It is better to use all high -level products in the morning, but not to exceed the daily calorie speed.

So, a weekly menu for proper nutrition:

Monday

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low fat curd;
  3. Lunch: low fat soup;Fried salmon with vegetables;
  4. Snack: 1 big apple;
  5. Dinner: Vegetable salad and boiled breast.

Tuesday

  1. Oatmeal porridge and piece of hard cheese;
  2. dried fruits;
  3. Vegetable soup, cooked buckwheat and fried low fat fish;
  4. Low yogurt;
  5. Cottage cheese dish and green tea.

Cf.

  1. Cottage cottage and 1 egg;
  2. 1 banana;
  3. puree soup, rice porridge and fried fish;
  4. 2 apples;
  5. Cooking breast with vegetables;

Th

  1. omelette with vegetables;
  2. a handful of nuts;
  3. vegetable soup, steamed potatoes;
  4. kefir;
  5. Vegetable salad and 120 g of fish.

Pt

  1. Griegiai porridge in milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled breast;
  4. 1 NO - -fat yogurt;
  5. Fresh vegetable salad, steaming fish.

Saturday

  1. Cottage cottage and 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetables and sternum;
  4. dried fruits;
  5. Fried fish and rice with vegetables.

The sun

  1. Oatmeal porridge, 2 cheese cakes;
  2. 1 banana;
  3. puree soup, buckwheat with non -fat fish;
  4. Low fat curd;
  5. Salad of fresh vegetables and breasts.

Making a weight loss menu, It is important to consider the physical or mental stress of the body during the day.

Program for a month

A program for proper dietary weight loss month includes:

  • fractional nutrition;
  • product compatibility;
  • distribution of protein, fat and carbohydrates;
  • use of low kcal products;
  • the dominance of fiber;
  • salt and sugar insurance;
  • regular use of clean water;
  • Ban flour, fat, smoking;

The main point of this weight throw program is Calorie parallel;It is important to maintain calorie consumption stability throughout the month. The calorie intake should be higher.

Best recipes

A simple recipe - Chicken fillet and vegetable dish.

To prepare the track you will need:

  • carrots (1 pc of medium size);
  • chicken fillet (200 grams);
  • Cabbage color and broccoli (each 250 grams);
  • Cherry tomatoes (simple);
  • parsley;
  • 30 g of parmesan.

For the sauce:

  • chicken broth (150 ml);
  • Seasonings - pepper, nutmeg;
  • hard cheese;
  • flour;
  • milk or low fat cream;
  • 2 yolks.

Method of preparation:

Wash the cabbage and divide it into inflorescences, cook until half bake.Add the broth, cream, seasonings and cook for 5 minutes to the cabbage water, stirring constantly.Beat the yolks and add to the sauce, then leave until thickened in the water bath.

Lubricate the stewing shape and grease the cooked chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Bake for 15 minutes until the cheese crust is formed.

Breakfast recipes

Everyone knows that the best eating period is breakfast.After waking up, the body is able to absorb the food it receives quickly.It is important to start starting with a glass of clean water at room temperature every morning for all organs to be used.

Breakfast recipes that are healthy and lose weight include the following dishes:

Frytta is a vegetable

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • green;
  • Tear onions;
  • Olive or vegetable oil (vegetable composition can be changed).

Method of preparation:

We take the bowl.Bring 4-5 eggs.Cut vegetables of the same size.We take the pan, fill it with oil and heat.Then add well -mixed eggs to it, fall asleep in the vegetable composition and herbs.We sprinkle all this to.We preheated the preheated oven for 8-10 minutes.

Curd

Ingredients:

  • Cottage cheese - 250 g;
  • milk - 100 ml;
  • Eggs - 2 pcs;
  • vanilla
  • Butter (lubricate the mold).

Method of preparation:

Beat curd, milk, sugar, vanilla and yolks with a blender.We turn everything into a homogeneous mass.Next we beat 2 proteins separately to the "air" state.And add all to the curd mass.Mixed.We spread in a lubricated form.We bake for 30-35 minutes at 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • Rice - 200 g;
  • water;
  • pumpkins:
  • milk.

Method of preparation:

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

It is better to refrain from coffee or tea at breakfast, if possible, not drinking food.

Useful lunch

Lunch with proper nutrition should be full and useful.Soups must be used for normal control of the digestive system.It is important to remove the fried food when not for weight.It is better to boil it, stew, bake or evaporate.

Broccoli and spinach soup

Ingredients:

  • Broccoli - 500 grams (fresh/frozen);
  • 2 spinach fiber;
  • 2 small bulbs;
  • vegetable broth;
  • Low fat cream - 200 g;
  • Salt, spices.

Method of preparation:

Cooking broccoli (frozen for 30 minutes, fresh - 15 minutes).Do not add broth.Cut the onion and finely chop the spinach.After the broth was prepared, we remove it from the broccoli.We take it in a bowl, put the onions, spinach and cooked broccoli in it.Grind everything with a blender until a homogeneous consistency is formed.We add it all to the broth, add the cream and place it on the fire.

Boil the soup on low heat.Add the spices.Then cook for another 5 minutes and turn off.The soup is ready!

Fried fish in the oven

Ingredients:

  • Salmon/carp;
  • lemon;
  • parsley;
  • 2 tablespoons olive oil;
  • Onions - 1 pc;
  • spices.

Method of preparation:

We clean the fish.Salt and pepper to your liking.Cut the lemon into 2 sides.Squeeze the juice from one part, and the second is cut into circles.Mix lemon juice with parsley, olive oil.

Then take the baking sheet and cover it with baking paper.We spread the fish on it.In the abdomen, we add lemon circles (you can root rosemary/mint).We spray all this with oil (parsley and lemon juice).We spend the bow in a circle.Place in oven (preheated to 180 degrees).We baked for 30 minutes.

Steam cutlets for weight loss

Ingredients:

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

Method of preparation:

We take bread and soak in milk.We cut the fillet into a blender (this is possible in the meat grinder).Cut the onion and add it to the mixer.Continue to beat the egg, salt.You can add greens and garlic.We mix all this and make cutlets.Then place them in a double boiler for half an hour.

What can you eat for dinner?

Dinner should be easy, with high fiber.Slow carbohydrates are best not included in the menu.

Greens can be a great choice for dinner to lose weight:

  • all types of cabbage;
  • zucchini, eggplant, potatoes, pepper;
  • grain;
  • Hard pasta varieties.

You can add animal protein to vegetable dishes:

  • fish;
  • Small fat meat;
  • eggs;
  • curd;
  • Legumes.

Fried salmon

Ingredients:

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

Method of preparation:

We salt the salmon steak and put 20 months in the refrigerator.After that we get it, pepper, add basil.The fish should then be wrapped in foil, sprinkled with olive oil and a heated oven preheated for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Ingredients:

  • rice;
  • 1 Bulgarian pepper;
  • green;
  • 1 onion;
  • Carrots - 1 pc;
  • salt, spices (pepper, turmeric);
  • Corn canned (or green peas).

Method of preparation:

Cook the rice (they should appear scattered).Then cut the bow into cubes.Place in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Stew up to half the consumption

Then add cooked rice, peas (corn).Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomato

Correct snacks

Proper nutrition with proper nutrition is particularly important for weight loss.To achieve the desired result, it is important to be well adapted but not to eat.

Losing weight for a light snack are ideal:

  • Fresh fruits/vegetables;
  • unsweetened yogurt or kefir;
  • Low fat curd;
  • dried fruits;
  • a handful of nuts (pistachios, cashews, hazelnuts, etc.);
  • Bars made of natural ingredients (dried fruits, varnishes, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

Compliance with proper nutrition and active physical activity in an effective weight loss.

Proper nutrition is good for everyone's health, helping to reduce mass and reduce fat deposits.In accordance with a healthy diet, the weight is stabilized and returned normally.