Weight Loss Food - Menu for Week

If you want to lose weight quickly, let's choose the most right diet: a minimum of fat and carbohydrates, completely turn off the salty and sweets and the results will not be long, you will part with excess weight and you will notice it in two or three weeks!)).But do not wait for excess weight will never come back to you.Once you return to dishes from the previous menu, excess weight quickly returns to your circles and in every sense of the word "circles".

The only way out in the question of weight loss and weight control is proper nutrition.Believe me, proper nutrition can be delicious!You definitely don't have to be hungry!

You just have to stick to 2 principles:

• Eat regularly, in small portions.
• A variety of the menu, taking into account all KBZU norms.

Correct eating menu for each day to lose weight

No needTurn the concepts of "proper nutrition" and "diet", these are two different ways to achieve weight loss results.We are limited to the use of certain foods on the diet and it is not uncommon for compiling a balanced diet that takes into account individual weight loss indicators.The result of such diets can often be acids, weather, diarrhea and even gastritis.And even if the diet was properly selected, its effect, as a rule, rests until the end of the strict menu and for a while afterwards.With the end of the diet, weight loss ends, excess weight returns even faster than he has left.

If your goal of compiling a new menu is not temporary harmony but improving health as a whole, then choose the right nutrition.Reduce the fact that proper nutrition is not a temporary regimen, not a menu for fast weight loss, it is a lifestyle.

Fundamentals of proper diet for weight loss:

• The gradual reduction in calories consumed in the daily diet.Sudden restrictions on the daily menu lead to a slowdown in metabolism and collapses, as it is very difficult for the body to begin the weight loss process.After considering the calorie content of your daily diet, you should gradually reduce it by 100-150 calories a week.
• Regular consumption of fat.Important: The fat in the menu with proper nutrition should be useful - that is, the origin of plants and animals.They equally help both during weight loss and during profit.You can take them from fish and nuts (omega-3) or olive oil (polyunsaturated fat).Remember that if you do not include them in the diet or not enough to include, you can provoke hormonal insufficiency.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, as proper nutrition and healthy weight loss are, first of all, adhering to a balanced menu.Give a preference to slow carbohydrates that can provide a full -time level for a long time.This can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the menu of proper nutrition because they are of no use in them.They immediately suck, raising blood sugar levels and after a short period of time the body again gives hunger.
• Increasing protein consumption.Many more calories are consumed for digestion than fat and carbohydrates.Including protein foods into the menu improves metabolism and allows you to maintain muscle mass when weight loss.
• There are small portions, but often.The daily diet during weight loss should consist of 5-6 doses.In order to improve metabolism, it is necessary to give the body regularly to work in the form of food processing.This avoids hunger, because if the breaks between meals are very long, there is a chance of collapsing.

The basis of the right diet menu for weight loss:

• Breakfast:slow carbohydrates and proteins (porridge and cottage cheese cheese; eggs);
• Breakfast:protein and fiber (cottage cheese cheese; eggs; vegetables; fruits);
• Dinner:Slow carbohydrates, proteins and fiber (porridge, boiled meat; fish and vegetables);
• Breakfast:protein and fiber (cottage cheese cheese and fruits);
• Dinner:Proteins and fiber (stewed vegetables, roasted meat; fish and vegetables).

Be sure to diversify the menu during weight loss, make them a beautiful issue.This will allow you to easily switch to a good diet without making exceptions to a healthy menu.

Observing proper nutrition can delight women with the most noticeable and reliable weight loss results.If it is built according to the rules, balanced, completely eliminates the presence of harmful products in the menu, is distributed in accordance with the daily needs of the body, then at home you can quickly achieve the desired weight loss results.

The right menu for every day for girls and women will help in the pre -inclusion menu.With proper nutrition, it is important to think through your menu, to distribute products competently, without deficiency and excess.

Menu for each day within a week

Monday

• Breakfast: Milet-50 g, oil-1 h/l, kefir-0.5 l.;
• Breakfast: Coteage Cheese-150 gr., Apple-1 PC.;
• Lunch: boiled buckwheat - 50 g, roasted beef - 150 g, fresh cabbage salad - 100 g., Vegetable juice;
• Breakfast: boiled egg - 1 pc., Green peas - 100 g.;
• Dinner: steam fish - 150 g, broccoli - 100 g, black tea.

Tuesday

• Oatmeal - 50 g., Olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
• Milk - 1 tbsp, banana - 1 pc.;
• Rice - 50 g, chicken breast - 150 g, fresh cucumber - 1 pc., Kizel;
• Omelet with 1 egg, corn - 100 g;
• Steam meat - 150 g, vegetable mixture - 150 g, tomato juice.

Wednesday

• Oatmeal - 50 g, oil - 1 h/l, cottage cheese - 150 g, green tea;
• dates - 5 pcs, natural yogurt - 150 ml;
• Establishment 50 g, roasted turkey Turkey - 150 g, tomato - 1 pc, oatmeal jelly;
• Milk 1 tbsp, nuts 50 g;
• Canned tuna -150 g, stewed cabbage -150 g, green tea.

Thursday

• buckwheat - 50 g, butter - 1 h/l, bread sandwich and borodin oil - 1 cousin, tea, honey - 2 h/l;
• Fruit salad with the addition of natural yogurt - 200 g;
• Rice - 50 g.
• Banana - 1 pc, milk - 1 tbsp;
• Omlet of two eggs, fresh cucumber - 1 pc., Compote.

Friday

• Oatmeal - 50g, butter - 1 tbsp, boiled eggs - 2 pcs, black tea;
• Kefir - 1 Tbsp., Bunas - 5;
• Millet - 50 g, steam fishing - 2 pcs, green peas - 100 g., Kisel;
• Natural yogurt - 1 tbsp, blueberry - 100 g;
• Boiled veal - 200 g, stewed vegetables - 100 g, green tea.

Saturday

• Buckwheat - 50 g., Olive oil - 1 h/l, toast with honey - 1 pc., Black tea;
• Kuraga - 10 pcs, milk - 1 tbsp;
• Rice - 50 g, roasted turkey, stuffed with low -fat cheese and greenery - 150 g, compote;
• Banana - 1 pc., Nuts - 50 g;
• Boiled fish - 150 g, corn - 150 g, green tea.

Sunday

• oatmeal - 50 g, oil - 1 h/l, cottage cheese - 150 gr., Kisel;
• Milk jelly with fruit - 200 g;
• Rice - 50 g., Stewed beef with vegetables - 200 g, compote;
• 1 egg omelette, tomato - 1 pc.;
• Baked turkey - 200 g, fresh cabbage salad with dill - 150 g, green tea.

For breakfast and lunch, the number of cereals on the menu is indicated in dry form.

Proper nutrition for women for burning fat and effective rapid weight loss should be supplemented with exercise.This can be squats, coward, cycling and many other weight loss exercises that are easily given at home.

In the diet of proper nutrition for every day for men, you need to include products that give a lot of energy and effort, even if we are talking about weight loss.When compiling the menu, it is necessary to take into account the individual characteristics and needs of the person: parameters, lifestyle, daily level of activity, and in fact the purpose of the transition to proper nutrition is to lose weight, a set of mass or maintain the body in tone.Accordingly, you can change the volume of portions, make them more for active men and less for those who have a major sedentary lifestyle.

The basis of full -fledged nutritionists from the Men's Mena often includes:

• Breakfast:omelette, whole grain bread, sugar without sugar;
• Breakfast:acid products;
• Dinner:soup, meat or fish with stewed vegetables, salad with the addition of vegetable oil, solid tea;
• Afternoon Breakfast:raw fruits or vegetables;
• Dinner:stewed or pair of meat or fish with vegetables;
• At night:Milk or dairy products (kefir, fermented roasted milk).

Excluded from the menu:alcohol;Marinated products;canned food;Sour and fried food.These products are not related to proper nutrition.

With average physical activity, one spends about 3 300 - 3 600 calories.For weight loss, it is sufficient to gradually reduce the calorie content of the dishes to 1800 - 2200 kcal.

Proper nutrition for men - a menu for every day to lose weight

Monday

• Glaze of 2 eggs, toast of grain bread, tea without sugar;
• Fat -free cottage cheese - 200 g;
• Beef - 200 g, difficult for vegetable broth - 200 ml, fruit drink from strawberry berries;
• Feta cheese - 100 g;
• Roasted chicken breasts with spinach - 200 g;
• A glass of hot milk.

Tuesday

• Oatmeal in milk - 200 g, bread with bran - 1 cousin.
• Kefir - 1 Tbsp.;
• Temple batteries prepared in the air group - 200 g, cooked beets with nuts and vegetable oil - 200 g, chicken broth - 150 ml, bunny compote;
• Grapes - 200 g.;
• Fishing - 200 g, steam broccoli - 200 g, tea;
• A glass of fermented ash.

Wednesday

• Omlet of two eggs with champions, croutons made of whole grain bread - 2 pcs, jelly;
• Natural yogurt - 200 g;
• Wire steam traffic - 250 g, Hodgepodge vegetable - 200 ml, tea is not sweet;
• Hurma 2 PC;
• Stewed cabbage with Turkey - 300 g, compote of the curaga;
• A glass of kefir.

Thursday

• Buckwheat drop - 200 g, boiled egg - 1 pc., Hybal tea;
• cottage cheese and fruit mousse - 200 g;
• Shnnilel, made of sliced chicken breast - 250 gr., Hard - 200 gr., Kisel;
• orange - 1 pc., nuts - 50 g;
• Beef, baked with tomatoes under cheese - 250 g, fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• Eggs with tomatoes of 2 eggs, bake with butter - 1 pc., Tea is not sweet;
• Cheesecakes - 300 gr.;
• Bors with beans - 200 g, Caesar - 200 g;
• Melon - 250 g;
• Beef liver - 200 g, steam vegetables - 200 g, jelly;
• A glass of fermented ash.

Saturday

• Wheat porridge - 200 g, pear - 1 pc., Black tea with honey;
• Brynza salad, celery and spinach with the addition of flaxseed oil - 300 gr.;
• Beef stew with chickpeas and zucchini - 300 g, Curin broth - 150 ml, composite of dried fruits without sugar;
• Orange fresh - 1 tbsp, inclined cookies - 100 g;
• Salmon with asparagus of air grill - 300 g, tea;
• Hot milk.

Sunday

• Corn flakes - 100 g, milk - 1 tbsp;
• Cottage cheese with cottage cheese with raisins - 200 g;
• Gratory soup - 200 ml, boiled beef - 150 g, Tomato juice - 1 tbsp;
• Apples - 2;
• Valjatina Steak - 200 gr., Steam vegetables - 200 g, tea.
• A glass of kefir.

This example of a men's menu for one week may differ slightly in proportions or composition, but the products should match proper nutrition.

Proper nutrition is a balanced menu composition and competently selected products.The portions also play an important role.Some programs offer for weight loss in a short time to limit the daily diet to 1000 kcal per day.It is important to understand thisThis is a very extreme weight loss regimenHaving little to do with a balanced diet.The permissible rate for weakening an elderly woman can be considered 1200-1500 kcal, it is better for men to increase the daily menu to 2200 kcal.However, if you decide such strict weight loss measures, it is better to include products from the list of proper nutrition list.

The proper nutrition menu for each day to lose weight is an example of a menu of 1000 calories

Sample menu for 1 day:

• Breakfast:Two egg omelette (340 kcal), bread with bran - 1 kus (80 kcal), black tea with 1 h/l sugar (22 kcal);
• Breakfast:peach (35 kcal);
• Dinner:Its cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Afternoon Breakfast:De -fat Coteage Cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
• Dinner:Roasted potatoes - 2 pcs.(160 kcal), boiled heck - 100 g (80 kcal), fresh cucumber - 2 pcs.

The result of daily meals: 999 calories.

Proper nutrition - a menu of 1200 calories per day:

• Breakfast:Oatmeal on water of 50 grams of cereals (250 kcal);
• Breakfast:Pear (43 kcal), beef steam chops - 2 pcs.
• Afternoon Breakfast:Fruit salad - 200 g (35 kcal);
• Dinner:Buckwheat - 100 g (336 kcal), boiled or baked fever - 200 g (150 kcal), red cabbage salad with greenery 100 g (50 kcal).

The result of daily diet: 1200 calories.

The proper nutrition menu for a day for 1500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 tsp sugar (26 kcal);
• Breakfast:Sweet yogurt - 125 ml (88 kcal);
• Dinner:Soup on meat broth with vermicel - 250 grams (196 kcal), rye bread 2 kus (156 kcal), orange 1 PC (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumbers 2 pcs.(14 kcal);
• Afternoon Breakfast:Little fat Kefir 1 tbsp.

The result of daily meals: 1498 calories.

The interruptions between receptions should be 3 hours.Remember the drinking regimen (a glass of water every hour).

Weight loss is rarely easy, especially if excess weight is unnecessary.Whether you observe temporary diets or get used to proper nutrition is the choice of each person.In theory, it's always not easy to make a weight loss menu, but in practice everything is much easier.Today, there are many recipes for proper nutrition, among which you can find delicious sweets, sweets, snacks that can safely be included in the menu without damaging the figure.