Nutritional menu suitable for weight loss for each day with recipes

Appropriate foods are products that include all necessary vitamins and trace elements.They help the body to compensate for energy, maintain health and contribute to weight loss.

Fundamentals of adequate nutrition for weight loss

The process of losing weight at home is a period of stress.That's why The body needs to replenish all beneficial substancesThey are lost with kilograms.And before changing the diet, it is important to calculate the body mass index.

You cannot limit yourself to a type of diet.Proper nutrition includes A wide variety of recipes and useful products to lose weight.

Fundamentals of adequate nutrition for home loss:

• A variety of diets.You can select products for your taste and enrich the menu with them;
• Inadmissibility of hunger and eating in excess;
• Fresco of products.Fresh fruits and vegetables contain a lot of fiber.They contribute to the improvement of metabolism and contain the required amount of vitamins;
• Food compatibility.Some products are not used in a single meal.They can negatively affect the body together;
• Calop calculation - This is the most important factor in the process of losing weight.You must choose the daily norm and follow it.
• The use of the required amount of liquid. Water is the main product of adequate nutrition.The more water is drunk in a day, the better.

Why start?

In the modern world, food cult is widely developed.To start losing weight in adequate nutrition, it is important not to succumb to temptations.A woman needs to eat healthy and healthy foods.

1. The first thing to lose weight is to make a menu for a day/week/month.
2. Further, Make a daily meal schedule.It is better to divide it into 5 doses.
3. It is important to paint the menu for every day per hour.
4. To change to adequate nutrition for weight loss, the gradual is important.Need To eliminate the usual menu without problems food it contains Simple carbohydrates.This is sweet, baked, fried, smoked and other harmful foods.

Adequate transition to adequate nutrition

To protect yourself from breakdowns, a woman needs Exclude an acute transition to a new diet. It is necessary to gradually eliminate harmful products, replacing them in a useful way.

Important Avoid hunger when losing weight.The body should always be full, otherwise eating excessless cannot be avoided.

What should be the diet?

The adequate nutrition diet for weight loss for each day should It contains a complete range of proteins, fats and carbohydrates..They will be well absorbed in the body and enrich it with useful vitamins and substances.

How to make a diet to lose weight?- The right diet must include 5 meals, For example:

1. Breakfast.Oatmeal or porridge of Sarracene wheat in water, without sugar and salt.You can add fruits, berries or nuts;
2. Refrigerium - yogurt, fruit or vegetable;
3. Lunch - Light or second soup - vegetables with low fat meat;
4. Split: only vegetables or sugar without;
5. Dinner - more fiber - vegetables and fish;You can a piece of chicken.

Do not forget the water during weight loss. It is necessary to consume 2 liters of clean water per day.

Product list

Product list for adequate nutrition And losing weight must be enriched with a necessary supply of beneficial substances.

To food products that contain "slow", include:

• olive oil, corn and sunflower;
• varieties of nuts (sunflower seeds and others);
• avocado;
• Black chocolate with maximum cocoa content.

A large number squirrel Contained in:

• low fat meat;
• Eggs without yolk;
• fish and shellfish;
• Cheese products, up to 30% fat;
• Dairy products with minimum fat content.

The number of slow carbohydratesThat they are not reflected in weight, you can find in:

• Cereals (Saracen wheat, rice, oats and millet);
• Macarona products made of solid varieties;
• Bread based on bran, unleavened;
• Baked potatoes without oil and salt.

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

Tips for women after 30

Adequate nutrition for home loss For women for 30 It must include products rich in calcium.It is after 30 years that there is a significant decrease in this substance in the body.

Proper nutrition at home implies an exception From the diet of a woman with alcohol and coffee drinks.

When losing weight, the use of canned food, smoked meats and Food is prohibited with a high cholesterol content.

In the losing weight menu, you must include as many vegetables and fruits as possible.To resume metabolism and stabilize the balance of vitamins in the body.

Adequate nutrition for home loss for women over 40 years It depends on the individual characteristics.

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

Foods must contain a low amount of kcal, but at the same time be as useful as possible.

In the losing weight menu, it is necessary to include products that accelerate metabolism and improve digestion:

• milk products;
• Varieties of low -fat meat/fish;
• cereals;
• vegetables, fruits;
• green;
• seafood, etc.

Menu and diet for a week

Calculate the daily standard of the necessary and kcal substances. The number of proteins, fats and carbohydrates for each day is:

• 50% - carbohydrates;
• 30% - Proteins;
• 20% - fats.

According to the appropriate nutrition scheme The main diet must be vegetables and fruits.. It is better to use all high quality products in the morning, without exceeding the daily calorie rate.

Then, a week of the week for adequate nutrition when losing weight:

Mon

1. Breakfast: pumpkin pumping pumps;
2. Skist: low -fat cabin cheese;
3. Lunch: low fat soup;baked salmon with vegetables;
4. Spindle: 1 large apple;
5. Dinner: vegetable salad and boiled breast.

Sea

1. oatmeal and a slice of solid cheese;
2. dried fruits;
3. Vegetable soup, boiled sarracene wheat and baked fat fish;
4. low fat yogurt;
5. Castella and green tea.

CF.

1. LOOF CEESA CURAPE AND 1 EGG;
2. 1 banana;
3. Puree soup, rice porridge and baked fish;
4. 2 apples;
5. boiled breast with vegetables;

Th

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

PT

1. Saracen wheat porridge in milk and 1 egg;
2. fruits;
3. Vegetable soup, Sarracene wheat porridge, boiled breast;
4. 1 yogurt no -Glasa;
5. Fresh vegetable salad, steamed fish.

He sat down.

1. LOOF CEESA CURAPE AND 1 EGG;
2. 1 banana;
3. vegetable, vegetables and sternum soup;
4. dried fruits;
5. Baked fish and rice with vegetables.

Sun.

1. oatmeal, 2 cheese cakes;
2. 1 banana;
3. Purés soup, sarracene wheat with low fat;
4. low -fat cabin cheese;
5. Fresh vegetable and pechuition salad.

Make a menu for a week to lose weight, it is important to take into account physical or mental stress in the body during the day.

Program for one month

The adequate nutrition program for weight loss for a month includes the following:

• fractional nutrition;
• Product compatibility;
• Distribution of proteins, fats and carbohydrates;
• Use of low products in Kcal;
• the predominance of fiber;
• a ban and sugar ban;
• regular use of clean water;
• prohibit flour, fat, smoked;

The main point of this weight loss program is Calorie balance.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption must be more consumption.

The best recipes

Simple recipe - Chicken and vegetable fillet casserole.

For the preparation of the saucepan, you will need:

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

For sauce:

• Chicken broth (150 ml);
• Condiments: pepper, nutmeg;
• hard cheese;
• flour;
• Low fat milk or cream;
• 2 yolks.

Preparation Method:

Rinse the cabbage and divide into inflorescences, boil until it is cooked in half.Add broth, cream, cabbage water condiments and cook for 5 minutes, constantly stirring the sauce.Beat the yolks and add to the sauce, then leave it until it thickens in a water bath.

Lubricate the pan shape and place the boiled chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese cortex is formed.

Breakfast recipes

Everyone knows that the best period of eating is breakfast.After awakening, the body can quickly absorb foods that enter it.For the complete operation of all organs, it is important to start every morning with a glass of clean water at room temperature.

Breakfast recipes that are healthy and weight loss include such dishes:

Frytta is vegetable

Ingredients:

• chicken eggs;
• Parmesan (optional);
• broccoli;
• Bulgarian pepper;
• cake;
• tomatoes;
• green;
• tears on barrels;
• Olive or vegetable oil (plant composition can be changed).

Preparation Method:

We take a bowl.Beat it 4-5 eggs.Cut the vegetables of the same size.We take the pan, pour oil and heat.Then, pour well mixed eggs, the composition of vegetables and herbs is sleeped.We sprinkle all this at will.We put a preheated oven for 8-10 minutes.

Casteluela of losing weight

Ingredients:

• Becoming cottage cheese - 250 g;
• milk - 100 ml;
• Eggs - 2 PC;
• vanilla
• butter (to lubricate the shape).

Preparation Method:

Beat the cottage cheese, milk, sugar, vanilla and yolks with a blender.Let's turn everything into a homogeneous mass.Next, we exceed 2 proteins separately to the "air air" state.And add all this to the mass of the curd.Mix.Let's spread in a lubricated mold.Bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice pumps with pumpkin

Ingredients:

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

Preparation Method:

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

During breakfast, it is better to refrain from coffee or tea, if possible not to drink food.

Useful lunch

Lunch, with adequate nutrition, must be full and useful.For the normal functioning of the digestive system, it is necessary to use soups.When losing weight, it is important to exclude fried foods.It is better to boil it, stew, bake or steam.

Broccoli soup and spinach

Ingredients:

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

Preparation Method:

Brócoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and pump the spinach finely.After cooking the broth, we take out the broccoli.We take a bowl, place chopped onions, spinach and boiled broccoli.Everything with a blender until a homogeneous consistency is formed.We add all this to the broth, add the cream and put it in the fire.

Take the soup over low heat.Add spices.After that, cook for another 5 minutes and turn off.The soup is ready!

Baked fish in the oven

Ingredients:

• salmon/tent;
• lemon;
• parsley;
• 2 tablespoons of olive oil;
• Onions - 1 PC;
• Spices.

Preparation Method:

We clean the fish.Salt and pepper to your liking.Cut the lemon into 2 halves.From the one hand, it expires the juice, the second: cut in circles.Mix the lemon juice with parsley, olive oil.

Then take a baking tray and cover it with baking paper.We extended the fish on it.In the abdominal part we put the lemon circles (you can a sprig of rosemary/mint).We spray all this with oil (with parsley and lemon juice).We present the arc in a circle.Put in the oven (preheated at 180 degrees).We bake for 30 minutes.

Steam transfers to lose weight

Ingredients:

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

Preparation Method:

We take the bread and soak it in milk.We cut the steak into a blender (it is possible in a meat grinder).Cut the onion and also add it to the blender.Then, gathers the egg, salt.You can add vegetables and garlic.We mix all this and make chops.Then, put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner must be light, with a high fiber content.Slow carbohydrates are better excluded from the menu.

Greens can be an excellent option for dinner to lose weight:

• all types of cabbage;
• Zucchini, eggplant, potatoes, pepper;
• cereals;
• Solid pasta varieties.

You can add animal protein to vegetable dishes in the form:

• fish;
• low fat meat;
• eggs;
• cottage cheese;
• legumes.

Baked salmon

Ingredients:

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

Preparation Method:

We jumped the salmon fillet and put 20 mn in the refrigerator.After that we got it, pepper, add the basil.Next, the fish must be wrapped in aluminum foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.

Rice with vegetables For adequate nutrition and weight loss

Ingredients:

• rice;
• 1 Bulgarian pepper;
• green;
• 1 onion;
• Carrots - 1 PC;
• salt, spices (pepper, turmeric);
• Canned corn (or green peas).

Preparation Method:

Boil the rice (it must be dispersed).Then cut the arch with cubes.Put it in a pan with butter and cook over low heat for 4-5 minutes.Add grated carrots and chopped pepper.Half -consumption

After that, add boiled rice, peas (corn) there.Stole for 5-7 minutes.Salt, pepper, sprinkle with turmeric and take

Correct snacks

Sunnings with adequate nutrition are especially important for weight loss.To achieve the desired result, it is important to be fine, but not eating in excess.

For a light snack when losing weight, they are ideal:

• fresh fruits/vegetables;
• yogurt or sugarless kefir;
• low -fat cabin cheese;
• dried fruits;
• a handful of nuts (pistachios, anacardos, hazelnuts, etc.);
• Bars made of natural ingredients (dried fruits, varnishes, etc.);
• Bitter chocolate of high quality and green tea.

What are the results?

The fulfillment of adequate nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is useful for each person's health, helps reduce mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and returns to normal.