Weight Loss Food - Menu for a week

If you want to lose weight quickly, let's choose the simplest diet: a minimum of fats and carbohydrates, excluding completely salty and sweet, and the results will not take long to arrive, you will separate from excess kilograms and notice after two or three weeks!)).But do not expect overweight will never return to you.Once you return to the previous menu dishes, overweight quickly returns to your circles and, in every way of the word "circles."

The only way out on the issue of weight loss and weight control is proper nutrition.Believe me, proper nutrition can be tasty!You definitely need not be hungry!

You just need to join 2 principles:

• Regularly eat fractionally, in small portions.
• A variety of menu, taking into account all KBZU standards.

Nutrition menu suitable for every day to reduce weight

There is no needconfuse the concepts of "proper nutrition" and "diet"These are two different ways to achieve weight loss results.In the diet, we limit ourselves to the use of certain foods, and it is not uncommon to talk about the compilation of a balanced diet, which takes into account the individual indicators of the lost weight.The result of such diets can usually be heartburn, flatulence, diarrhea and even gastritis.And even if the diet has been properly selected, its effect, as a rule, rests until the end of the strict menu and some time later.With the end of the diet, its weight loss ends, overweight returns even faster than it came out.

If your goal of compiling a new menu is not a temporary harmony, but improving the overall health, choose proper nutrition.Refuse the fact that adequate nutrition is not a temporary mode, not a rapid weight loss menu, is a way of life.

Fundamentals of adequate nutrition for weight loss:

• The gradual reduction of calories consumed in the daily diet.Sudden restrictions on the daily menu lead to a slowdown in metabolism and malfunctions, because it is very difficult for the body to start the weight loss process.Having considered the caloric content of the daily diet, you need to gradually reduce it by 100 to 150 calories a week.
• Regular fat consumption.Important: Fats in the adequate nutrition menu should be useful - ie plant and animal origin.They also help during weight loss and gain.You can get them from fish and nuts (omega-3) or olive oil (polyunsaturated fats).Remember, if you do not include them in the diet, or not enough to include, you can cause a hormonal failure.
• Reduce carbohydrate use.It is impossible to completely remove them from the menu, because proper nutrition and healthy weight loss is first and foremost compliance with a balanced menu.Give preference to slow carbohydrates that can provide a satiety level for a long time.It can be cereals (sarracene wheat, oats) or vegetables.But fast carbohydrates are completely excluded from the proper nutrition menu because there is no benefit in them.They suck instantly, increasing the blood sugar level and, after a short time, the body again gives hunger.
• Increase protein consumption.Much more calories are spent on their digestion than on fats and carbohydrates.The inclusion of protein foods in the menu improves metabolism and allows you to maintain muscle mass when losing weight.
• There are small portions, but often.The daily diet during weight loss should consist of 5-6 receptions.To improve metabolism, it is necessary to give the body regularly to work in the form of food processing.This avoids a feeling of hunger, because if the breaks between meals are very long, there is a probability of a collapse.

The base of the adequate nutrition menu for weight loss:

• Breakfast:slow carbohydrates and proteins (porridge and cottage cheese; eggs);
• Snack:protein and fiber (cottage cheese; eggs; vegetables; fruits);
• To have lunch:Slow carbohydrates, proteins and fiber (porridge, cooked meat; fish and vegetables);
• Snack:proteins and fibers (cottage cheese and fruits);
• To have lunch:Proteins and fibers (steam cooked vegetables, roasted meat; fish and vegetables).

Be sure to diversify the menu during weight loss, make them a beautiful feed.This will allow you to easily change to good nutrition without exceptions to a healthy menu.

Compliance with proper nutrition can please women with the most notable and reliable results of weight loss.If it is built according to the, balanced rules, completely eliminates the presence of harmful products in the menu, is distributed according to the daily needs of the body;At home, you can quickly get the desired weight loss results.

The suitable nutrition menu for all day for girls and women will help in a pre -compiled menu.With proper nutrition, it is important to think of your menu, distribute products with competence, without disabilities and excess.

Menu for every day within a week

Monday

• Breakfast: Millet-50 gr., Butter-1 H/L, Kefir-0.5 L.;
• Snack: Cottage Cheese-150 gr., Apple-1 PC .;
• Lunch: Surrecene wheat cooked - 50 gr., Baked meat - 150 gr., Fresh cabbage salad - 100 g., Vegetable juice;
• Snack: boiled egg - 1 pc., Green peas - 100 g .;
• Dinner: Steam fish - 150 gr., Broccoli - 100 gr., Black tea.

Tuesday

• Oats - 50 g., olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
• Milk - 1 tablespoon, banana - 1 pc.;
• Rice - 50 gr., Chicken breast - 150 gr., Fresh cucumber - 1 pc., Kisel;
• Omlet with 1 egg, corn - 100 gr.;
• Steam meat - 150 gr., Vegetable mixture - 150 gr., Tomato juice.

Wednesday

• Oatmeal - 50 gr., Butter - 1 h/l, cottage cheese - 150 gr., Green tea;
• Dates - 5 pcs., Natural yogurt - 150 ml;
• Sarracene wheat 50 gr., Baked Türkiye - 150 g., Tomatoes - 1 pc., Oat jelly;
• Milk 1 tablespoon, nuts 50 gr.;
• Tuna Tunned -150 gr., Cooked cabbage -150 gr., Green tea.

Thursday

• Sarracene wheat - 50 gr., butter - 1 h/l, bread sandwich and borodino butter - 1 cousin., tea, honey - 2 h/l;
• Fruit salad with the addition of natural yogurt - 200 gr.;
• Rice - 50 g., Chicken cooked with vegetables - 200 gr., Beet corps with olive oil - 100 g., Kisel Oatmeal;
• Banana - 1 pc., milk - 1 tablespoon.;
• Omlet in two eggs, fresh cucumber - 1 pc., Compot.

Friday

• Oatmeal - 50g., Butter - 1 tablespoon, boiled eggs - 2 pcs., Black tea;
• Kefir - 1 tablespoon, bunges - 5 pcs.;
• MILLET - 50 gr., Steam cooked fishing - 2 pcs., Green peas - 100 g., Kisel;
• Natural yogurt - 1 tablespoon, blueberry - 100 gr.;
• Cooked veal - 200 gr., Boiled vegetables - 100 gr., Green tea.

Saturday

• Sarracene wheat - 50 g., olive oil - 1 h/l, toast with honey - 1 pc., black tea;
• KURAGA - 10 pcs., Milk - 1 tablespoon;
• Rice - 50 gr., Baked Türkiye, stuffed with low -fat cheese and vegetables - 150 gr., Jam;
• Banana - 1 pc., Nuts - 50 gr.;
• BOOK - 150 gr., Corn - 150 gr., Green tea.

Sunday

• Oats - 50 gr., Butter - 1 h/l, cottage cheese - 150 gr., Kisel;
• Fruit Milk Jelly - 200 gr.;
• Rice - 50 g., Stewed meat with vegetables - 200 gr., Jam;
• 1 egg omlet, tomato - 1 pc.;
• Baked Türkiye - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.

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

Proper nutrition for women to burn fat and effective weight loss loss should be complemented with physical exertion.It can be squats, a cowardly race, cycling and many other weight loss exercises that are easy to give at home.

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

The base of a complete flowering "menu" usually includes:

• Breakfast:omelette, wholemeal bread, sugar -free tea;
• Snack:Sour products;
• To have lunch:Soup, meat or fish with cooked vegetables, salad with the addition of vegetable oil, hard tea;
• Afternoon snack:Crus fruits or vegetables;
• To have lunch:boiled or pair of meat or fish with vegetables;
• At night:milk or dairy (kefir, fermented baked milk).

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

With medium physical activity, a man spends about 3,300 - 3,600 calories.For weight loss, simply gradually reduce the calorie content of dishes to 1,800 - 2,200 kcal.

Proper nutrition for men - menu for every day to reduce weight

Monday

• 2 egg enamels, grain bread toast, sugar -free tea;
• Cottage cheese without fat - 200 gr.;
• Grille Beef - 200 gr., Lasts in vegetable broth - 200 ml, fruit drink;
• Feta cheese - 100 gr.;
• Espinaf Baked Chicken Breast - 200 GR.;
• A glass of hot milk.

Tuesday

• Oatmeal in milk - 200 gr., bread with bran - 1 cousin, butter - 1 h/l, sugar -free green time;
• Kefir - 1 tablespoon.;
• Temple batteries prepared in the air group - 200 gr., Beetroot cooked with nuts and vegetable oil - 200 gr., Chicken broth - 150 ml, rabbit jam;
• grapes - 200 gr.;
• Fishing - 200 gr., Steam cooked broccoli - 200 gr., Tea;
• A glass of fermented ashes.

Wednesday

• OMLET IN TWO EGGS WITH A SHARING, CROUTONS MADE OF INTEGRAL BREAD - 2 PCS., JELLY;
• Natural Yogurt - 200 gr.;
• Shipping vapor gutters - 250 gr., Vegetable fads - 200 ml, tea is not sweet;
• HUMAR 2 PCS;
• Cooked cabbage with turkey - 300 gr., Kuraga jam;
• A glass of Kefir.

Thursday

• Sarracene wheat porridge in milk - 200 gr., Boiled egg - 1 pc., Horbal tea;
• Cottage Cheese and Bagre Mousse - 200 gr.;
• Shnnilel made of chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
• Orange - 1 pc., walnuts - 50 gr.;
• Baked meat with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• Eggs with 2 egg tomatoes, toast with butter - 1 pc., Tea is not sweet;
• Cheesecakes - 300 gr.;
• Borsch with beans - 200 gr., Caesar - 200 gr.;
• Melon - 250 gr.;
• Meat liver steep - 200 gr., Vapor vegetables - 200 gr., Jelly;
• A glass of fermented ashes.

Saturday

• Wheat porridge - 200 gr., Pear - 1 pc., Black tea with honey;
• Brynza salad, celery and spinach with the addition of flaxseed oil - 300 gr.;
• Meat stew with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, sugar -free dried fruits;
• Fresh Orange - 1 tablespoon, curved cookies - 100 gr.;
• Salmon with asparagus in an air -aglomerate - 300 gr., Tea;
• Hot milk.

Sunday

• Corn flakes - 100 gr., Milk - 1 tbsp.;
• Cottage cheese pudding with raisins - 200 gr.;
• Pea soup - 200 ml, cooked meat - 150 gr., Tomatny juice - 1 tablespoon.;
• Apples - 2 pcs.;
• Valjatina Steak - 200 gr., Vega Vegas - 200 gr., Tea.
• A glass of Kefir.

This menu example for men for a week can differ slightly in proportions or composition, but products must correspond to proper nutrition.

Proper nutrition is a balanced menu composition and competently selected products.Portions also play an important role.Some programs offer weight loss in a short time to limit daily diet up to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss regimehaving little in common with a balanced diet.The standard allowed to lose weight from an adult woman can be considered 1200-1500 kcal, is better for men to increase the daily menu to 2200 kcal.However, if you decide on strict weight loss measures, it is best to include products from the proper menu nutrition list.

The proper nutrition menu for every day reducing weight is an example of a menu for 1000 calories

Menu example for 1 day:

• Breakfast:Omlet of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with 1 h/l sugar (22 kcal);
• Snack:Peach (35 kcal);
• To have lunch:Fresh cabbage cabbage soup - 250 ml (63 kcal), 1 kus wheat bread (80 kcal);
• Afternoon snack:Fat Cottage Cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
• To have lunch:Baked Potato - 2 PCs (160 kcal), cooked hek - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).

The result of daily nutrition: 999 calories.

Proper Nutrition - 1200 calories menu per day:

• Breakfast:Water porridge in 50 grams of cereal (250 kcal);
• Snack:Pear (43 kcal), meat steam back - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber and tomato salad - 150 grams (40 kcal);
• Afternoon snack:Fruit Salad - 200 g (35 kcal);
• To have lunch:Sarraceno wheat porridge - 100 g (336 kcal), boiled or roasted cod - 200 g (150 kcal), red cabbage salad with 100 g vegetables (50 kcal).

The result of daily nutrition: 1200 calories.

The proper nutrition menu for one day to 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
• Snack:Sweet yogurt - 125 ml (88 kcal);
• To have lunch:Vermicelli Soup soup - 250 grams (196 kcal), rye bread 2 kus (156 kcal), orange 1 pc (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumber 2 pcs (14 kcal);
• Afternoon snack:Small Kefir -Gordate 1 tablespoon (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomatoes, 200 g - 70 kcal), olive oil 1 tablespoon/L (135 kcal).

The result of daily nutrition: 1,498 calories.

Breaks between receptions should be 3 hours.Do not forget the drink regime (a glass of water every hour).

Losing weight is rarely easy, especially if overweight is excessive.Observing temporary diets or getting used to proper nutrition is the choice of each person.In theory, it is not always easy to make a weight loss menu, but in practice everything is much easier.Today there are many adequate nutrition prescriptions, including delicious sweets, sweets and snacks that can be safely included in the menu without damage to the figure.