Slimming food - menu for a week

If you want to lose weight quickly, let's choose the simplest proper diet: a minimum of fats and carbohydrates, completely exclude salty and sweet, and the results will not be long in coming, you will part with excess kilograms and notice it after two or three weeks!)).But do not wait for excess weight will never return to you.As soon as you return to dishes from the previous menu, excess weight quickly returns to its circles, and, in every sense of the word “circles”.

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

You just need to adhere to 2 principles:

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

Proper nutrition menu for every day to reduce weight

No needconfuse the concepts of "proper nutrition" and "diet", these are two different ways to achieve results in losing weight.On the diet, we limit ourselves in the use of certain foods, and it is not rare to talk about the compilation of a balanced diet, which takes into account the individual indicators of the losing weight.The result of such diets can often be heartburn, flatulence, diarrhea, and even gastritis.And even if the diet was correctly selected, its effect, as a rule, rests until the end of the strict menu, and some time after.With the end of the diet, your weight loss ends, the excess weight returns even faster than he left.

If your goal of compiling a new menu is not temporary harmony, but improving health in general, then choose proper nutrition.Turn down to the fact that proper nutrition is not a temporary mode, and not a menu for the purpose of quick weight loss, it is a way of life.

Fundamentals of proper nutrition for weight loss:

• The gradual reduction of calories consumed in the daily diet.Sudden restrictions in the daily menu lead to a slowdown in metabolism and breakdowns, because it is very difficult for the body to start the process of losing weight.Having considered the calorie content of the daily diet, you need to gradually reduce it by 100-150 calories per week.
• Regular fat consumption.Important: fats in the menu with proper nutrition should be useful - that is, plant and animal origin.They equally help both during weight loss and during the 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 it is not enough to include, you can provoke a hormonal failure.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because proper nutrition and healthy weight loss is, first of all, compliance with a balanced menu.Give preference to slow carbohydrates that can provide a level of satiety for a long time.It can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are excluded completely from the menu of proper nutrition, because there is no benefit in them.They instantly suck in, raising the blood sugar level, and after a short period of time, the body again gives a hunger.
• Increase protein consumption.Much more calories are spent on its digestion than on fats and carbohydrates.The inclusion of protein food 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 regularly give the body to work in the form of food processing.This avoids a sense of hunger, because if the breaks between meals are very long, there is a probability of a breakdown.

The basis of the proper nutrition menu for weight loss:

• Breakfast:slow carbohydrates and protein (porridge and cottage cheese; eggs);
• Snack:protein and fiber (cottage cheese; eggs; vegetables; fruit);
• Dinner:Slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
• Snack:protein and fiber (cottage cheese and fruit);
• Dinner:Protein and fiber (steamed vegetables, baked meat; fish and vegetables).

Do not forget to diversify the menu during weight loss, make them a beautiful feed.This will allow you to easily switch to a good nutrition without making exceptions from a healthy menu.

Compliance with proper nutrition can please women with the most noticeable and reliable results of weight loss.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 results of weight loss.

The proper nutrition menu for every day for girls and women will help in a pre -compiled menu.With proper nutrition, it is important to think through your menu, distribute products competently, without deficiency 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: boiled buckwheat - 50 gr., Baked beef - 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

• oatmeal - 50 g., Olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
• milk - 1 tbsp., 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;
• buckwheat 50 gr., Baked turkey turkey - 150 g., Tomato - 1 pc., Oatmeal jelly;
• milk 1 tbsp., nuts 50 gr.;
• Canned tuna -150 gr., Stewed cabbage -150 gr., Green tea.

Thursday

• buckwheat - 50 gr., butter - 1 h/l, sandwich of Borodino bread and butter - 1 cousin., Tea, honey - 2 h/l;
• fruit salad with the addition of natural yogurt - 200 gr.;
• rice - 50 g., Stewed chicken with vegetables - 200 gr., Corps of beetroot with olive oil - 100 g., Kisel oatmeal;
• banana - 1 pc., milk - 1 tbsp.;
• Omlet on two eggs, fresh cucumber - 1 pc., Compote.

Friday

• oatmeal - 50g., butter - 1 tbsp., boiled eggs - 2 pcs., Black tea;
• kefir - 1 tbsp., Bunas - 5 pcs.;
• millet - 50 gr., Fisheries steamed - 2 pcs., Green peas - 100 g., Kisel;
• Natural yogurt - 1 tbsp., Blueberry - 100 gr.;
• Boiled veal - 200 gr., stewed vegetables - 100 gr., 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 gr., Baked turkey, stuffed with low -fat cheese and greens - 150 gr., Compote;
• banana - 1 pc., nuts - 50 gr.;
• Boiled fish - 150 gr., corn - 150 gr., Green tea.

Sunday

• oatmeal - 50 gr., butter - 1 h/l, cottage cheese - 150 gr., Kisel;
• milk jelly with fruits - 200 gr.;
• rice - 50 g., Stewed beef with vegetables - 200 gr., Compote;
• Omlet of 1 egg, tomato - 1 pc.;
• Baked turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.

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

Proper nutrition for women for burning fat and effective quick weight loss must be supplemented with physical exertion.It can be squats, a coward run, cycling and many other weight loss exercises that are easy to give at home.

In the diet of proper nutrition for each day 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 account the individual characteristics and needs of the man: parameters, lifestyle, daily level of activity, and, in fact, the purpose of transition to proper nutrition is weight loss, a set of mass or maintaining the body in tone.In accordance with this, you can change the volume of portions, make them more for active men, and smaller for those who have a mainly sedentary lifestyle.

The basis of a full -fledged "male menu" nutritionists often include:

• Breakfast:omelet, whole-grain bread, tea without sugar;
• Snack:sour -milk products;
• Dinner:soup, meat or fish with stewed vegetables, salad with the addition of vegetable oil, hard tea;
• Afternoon snack:raw fruits or vegetables;
• Dinner:stewed or pair of meat or fish with vegetables;
• At night:milk or dairy products (kefir, fermented baked milk).

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

With average physical activity, a man spends about 3,300 - 3,600 calories.For weight loss, it is enough to 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

• Glazes of 2 eggs, toast of grain bread, tea without sugar;
• fat -free cottage cheese - 200 gr.;
• Grille beef - 200 gr., Hard on vegetable broth - 200 ml, berry fruit drink;
• Feta cheese - 100 gr.;
• Baked chicken breast with spinach - 200 gr.;
• A glass of hot milk.

Tuesday

• oatmeal in milk - 200 gr., Bread with bran - 1 cousin., butter - 1 h/l, hour green without sugar;
• kefir - 1 tbsp.;
• Temple batteries prepared in the air group - 200 gr., Boiled beets with walnuts and vegetable oil - 200 gr., Chicken broth - 150 ml, bunny compote;
• grapes - 200 gr.;
• Fisheries - 200 gr., steamed broccoli - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omlet on two eggs with champignons, croutons made of whole grain bread - 2 pcs., jelly;
• Natural yogurt - 200 gr.;
• Veal steam cutlets - 250 gr., Vegetable hodgepodge - 200 ml, tea is not sweet;
• Hurma 2 pcs;
• stewed cabbage with turkey - 300 gr., Kuraga compote;
• A glass of kefir.

Thursday

• buckwheat porridge in milk - 200 gr., Boiled egg - 1 pc., Horbal tea;
• mousse from cottage cheese and berries - 200 gr.;
• SHNNILEL made of chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
• orange - 1 pc., nuts - 50 gr.;
• Beef baked with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• Eggs with tomatoes of 2 eggs, toast with butter - 1 pc., tea is not sweet;
• cheesecakes - 300 gr.;
• borsch with beans - 200 gr., Caesar - 200 gr.;
• melon - 250 gr.;
• Beef liver stew - 200 gr., steam vegetables - 200 gr., jelly;
• A glass of fermented ash.

Saturday

• wheat porridge - 200 gr., Pear - 1 pc., Black tea with honey;
• Brynza salad, celery and spinach with the addition of linseed oil - 300 gr.;
• Beef stew with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote from dried fruits without sugar;
• Orange Fresh - 1 tbsp., Bowing cookies - 100 gr.;
• salmon with asparagus on an air -griller - 300 gr., Tea;
• Hot milk.

Sunday

• corn flakes - 100 gr., milk - 1 tbsp.;
• Cottage cheese pudding with raisins - 200 gr.;
• pea soup - 200 ml, boiled beef - 150 gr., Tomatny juice - 1 tbsp.;
• Apples - 2 pcs.;
• Valjatina steak - 200 gr., steam vegetables - 200 gr., Tea.
• A glass of kefir.

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

Proper nutrition is a balanced menu composition and competently selected products.Portions also play an important role.Some programs offer for weight loss in a short time to limit the 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 permissible norm for losing weight of an adult woman can be considered 1200-1500 kcal, it is better for men to increase the daily menu to 2200 kcal.However, if you decide on such strict weight loss measures, it is better to include products from the list of proper nutrition in the menu.

The menu of proper nutrition for every day to reduce weight is an example of a menu per 1000 calories

Example menu 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);
• Dinner:Fresh cabbage cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Afternoon snack:De -fat cottage cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
• Dinner:Baked potatoes - 2 pcs (160 kcal), boiled 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 - menu of 1200 calories per day:

• Breakfast:Oatmeal porridge on water from 50 grams of cereals (250 kcal);
• Snack:pear (43 kcal), beef steam cutlets - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
• Afternoon snack:Fruit salad - 200 g (35 kcal);
• Dinner:Buckwheat porridge - 100 g (336 kcal), boiled or baked cod - 200 g (150 kcal), red cabbage salad with greens of 100 g (50 kcal).

The result of daily nutrition: 1200 calories.

The menu of proper nutrition for a day for 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 tspsugar (26 kcal);
• Snack:Sweet yogurt - 125 ml (88 kcal);
• Dinner:Soup on meat broth with vermicelli - 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 snack:Small -fat kefir 1 tbsp (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, greens of 200 g - 70 kcal), olive oil 1 tbsp/l (135 kcal).

The result of daily nutrition: 1,498 calories.

The breaks between receptions should be 3 hours.Do not forget about the drinking regime (a glass of water every hour).

Losing weight is rarely easy, especially if excess weight is excess.Whether to observe temporary diets or accustom yourself to proper nutrition is the choice of each person.In theory, it is always not easy to make a menu for weight loss, but in practice everything is much easier.Today there are a lot of prescriptions of proper nutrition, among which you can find delicious pastries, sweets, snacks that can be safely included in the menu without damage to the figure.