Slimming food - menu for a week

If you want to lose weight quickly, let's choose the simplest proper diet: a minimum of fat and carbohydrates, excludes completely salt and sweet, and the results will not be long to come, you will divorce excess kilogram and notice it after two or three weeks!)).But don't 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 question of weight loss and weight control is proper nutrition.Believe me, proper nutrition can be tasty!You certainly don't have to be hungry!

You just need to adhere to 2 principles:

• Eat regularly fractional in small portions.
• A series of menu, taking into account all the norms of Kbzu.

Correct nutrition menu for each day to reduce weight

No needConfuse the concepts of “proper nutrition” and “diet”, These are two different ways of achieving results in losing weight.On the diet, we are limited to the use of certain foods, and it is not uncommon to talk about the collection of a balanced diet that takes into account the individual indicators of the loss.The result of such diets can often be heartburn, flatulence, diarrhea and even gastritis.And even if the diet was selected correctly, its effect usually rests usually until the end of the strict menu, and some time after.With the end of the diet, your weight loss ends, excess weight turns even faster than he left.

If your goal of preparing a new menu is not temporary harmony but improves health in general, choose proper nutrition.Turn off to the fact that proper nutrition is not a temporary condition, and not a menu for the purpose of rapid weight loss, it is a lifestyle.

Basic about 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 collapse because it is very difficult for the body to start the process of losing weight.After considering the calorie content of the daily diet, gradually reduce it by 100-150 calories a week.
• Regularly fat consumption.IMPORTANT: Fat in the proper nutrition menu must be useful - that is, plant and animal cup.They help just as both weight loss and during the win.You can get them from fish and nuts (omega-3) or olive oil (polyunsaturated fat).Remember that 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 are first and foremost observed a balanced menu.Make preference for slow carbohydrates that can provide a level of mettiness for a long time.It can be grain (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the proper nutrition menu because there is no advantage in them.They immediately suck in, raise blood sugar levels, and after a short period of time, the body again gives a hunger.
• Increase protein consumption.Much more calories are used on its digestion than on fat and carbohydrates.The inclusion of protein foods in the menu improves metabolism and allows you to maintain muscle mass when you lose weight.
• There are small portions, but often.The daily diet under weight loss must 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 feeling of hunger, because if the breaks between meals are very long, there is a probability of a breakdown.

The basis of the correct nutrition menu for weight loss:

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

Don't forget to diversify the menu during weight loss, make them a beautiful feed.This allows you to easily switch to good nutrition without making exceptions to a healthy menu.

Compliance with proper nutrition can please women with the most notable and reliable results of weight loss.If built according to the rules, balanced, eliminates the presence of harmful products in the menu, distributed in accordance with the daily needs of the body, so that at home you can quickly achieve the desired results of weight loss.

The right nutrition menu for each day for girls and women helps in a pre -compiled menu.With proper nutrition, it is important to think through your menu, distributing products competently without shortage and excess.

Menu for each 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: Cooked 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., Silicon;
• 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., Still chicken with vegetables - 200 gr., Corps of beets with olive oil - 100 g.
• Banana - 1 pc., Milk - 1 tbsp;
• Omlet on two eggs, fresh cucumber - 1 pc., Compot.

Friday

• Oatmeal - 50g., Butter - 1 tbsp, boiled eggs - 2 pieces, black tea;
• Kefir - 1 tbsp., Bunas - 5 pcs.;
• millet - 50 gr., fishing steamed - 2 pieces, green peas - 100 g., Silicon;
• Natural Yogurt - 1 tbsp, blueberries - 100 gr.;
• Cooked 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, filled with low cheese and greens - 150 gr., Compott;
• Banana - 1 pc., Nuts - 50 gr.;
• Cooked fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• Oatmeal - 50 gr., Butter - 1 H/L, Cottage Cheese - 150 gr., Silicon;
• Milk jelly with fruits - 200 gr.;
• rice - 50 g., Stilled beef with vegetables - 200 gr., compott;
• 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 grains in the menu is indicated in a dry form.

Proper nutrition for women for combustion of fat and effectively rapid weight loss must be supplemented with physical exertion.It can be squats, a sweep, cycling and many other weight loss exercises that are easy to give at home.

In the diet with proper nutrition for each day for men, you need to include products that provide a lot of energy and effort, even if we talk 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 activity level, and in fact the purpose of transitioning to proper nutrition is weight loss, a set of mass or maintenance of the body in tone.In accordance with this, you can change the amount of parts, make them more for active men and less for those who have a mainly sedentary lifestyle.

The basis of a full "male menu" nutrition experts often includes:

• Breakfast:omelet, whole grain bread, tea without sugar;
• Snack:Sour -Milk -Products;
• Noon:soup, meat or fish with living vegetables, salad with the addition of vegetable oil, hard tea;
• Afternoon Snack:raw fruit or vegetables;
• Noon:Stilled 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 approx.3,300 - 3,600 calories.For weight loss, it is enough to gradually reduce the calorie content in dishes to 1,800 - 2,200 kcal.

Correct nutrition for men - menu for each day to reduce weight

Monday

• Glazes of 2 eggs, toast of grain bread, tea without sugar;
• Fat -free cottage cheese - 200 gr.;
• Grill beef - 200 gr., Hard on vegetable broth - 200 ml, berry fruit drink;
• Fetaost - 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, Times green without sugar;
• Kefir - 1 tbsp.;
• Temple batteries prepared in the air group - 200 gr., Cooked beets with walnuts and vegetable oil - 200 gr., Chicken buljong - 150 ml, bunny compote;
• Grapes - 200 gr.;
• Fishing - 200 gr., Steamed broccoli - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omlet on two eggs with mushrooms, croutons made of whole grain bread - 2 pieces, Jelly;
• Natural Yogurt - 200 gr.;
• Veal steam chops - 250 gr., Vegetable hodge podge - 200 ml, tea is not sweet;
• HURMA 2 PCS;
• Stewed Cabbage with Turkey - 300 gr., Kuraga Compott;
• 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., Silicon;
• 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 on 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 with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compartment from dried fruits without sugar;
• Orange fresh - 1 tbsp., Bending of cookies - 100 gr.;
• Salmon with asparagus on an air grill - 300 gr., Tea;
• Heat milk.

Sunday

• Corn Flakes - 100 gr., Milk - 1 tbsp;
• Cottage cheese pudding with raisins - 200 gr.;
• Pea soup - 200 ml, cooked beef - 150 gr., Tomato new 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 may differ slightly in proportions or composition, but the products must correspond to proper nutrition.

Correct nutrition is a balanced menu placement and competently selected products.Shares also play an important role.Some programs offer weight loss in a short time to limit the daily diet up to 1000 kcal a day.It is important to understand thatThis is a very extreme weight loss regimeHas a little in common with a balanced diet.The permitted norm to lose weight in an adult woman can be considered 1200-1500 kcal, it is better for men to increase the daily menu to 2200 kcal.But 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 proper nutrition menu for each day to reduce weight is an example of a menu per1000 calories

Example menu for 1 day:

• Breakfast:Omlet of two eggs (340 kcal), bread with bran - 1 pussy (80 kcal), black tea with 1 hour/l sugar (22 kcal);
• Snack:peach (35 kcal);
• Noon:Fresh cabbage soup soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Afternoon Snack:The -fat cottage cheese - 100 g (50 kcal), cherry pickled - 2 h/l (55 kcal);
• Noon:Baked potatoes - 2 pieces (160 kcal), cooked wk - 100 g (80 kcal), fresh cucumber - 2 pieces (11 kcal), tomato - 1 average (23 kcal).

The result of daily nutrition: 999 calories.

Proper nutrition - menu with 1200 calories perDay:

• Breakfast:Oatmeal porridge on water from 50 grams of grain (250 kcal);
• Snack:Pear (43 kcal), beef steam chops - 2 pieces (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
• Afternoon Snack:Fruit salad - 200 g (35 kcal);
• Noon:Buckwheat porridge - 100 g (336 kcal), cooked or baked cod - 200 g (150 kcal), red cabbage salad with greener of 100 g (50 kcal).

The result of daily nutrition: 1200 calories.

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

• Breakfast:Corngridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
• Snack:Sweet yogurt - 125 ml (88 kcal);
• Noon:Soup on meatbuljong 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 pieces (14 kcal);
• Afternoon Snack:Small -fat kefir 1 tbsp (60 kcal), apple (37 kcal), cooked 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 must be 3 hours.Don't forget the drinking scheme (a glass of water every hour).

It is rarely easy to lose weight, especially if the 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 is a lot of prescriptions for proper nutrition, among which you can find delicious cakes, sweets, snacks that can probably be included in the menu without damage to the figure.