Slimming food - menu for a week

If you want to lose weight quickly, we choose the simplest correct diet: a minimum of fat and carbohydrates, we exclude full savory and sweets and the results will not go for a long time, you will separate with excess kilograms and you will notice after two or three weeks!)).But don't wait for excess weight it will never come back.As soon as you return to the previous menu dishes, the excess weight returns quickly to its circles and, in every sense of the word "rims".

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

You just have to join 2 principles:

• Eat regularly fractionally, in small portions.
• A variety of menu, taking into account all Kbzu standards.

Adequate nutritional menu for each day to reduce weight

There is no needconfusing the concepts of "correct nutrition" and "diet", these are two different ways to obtain results in weight loss.On the diet, we limit ourselves to the use of some foods and it is not uncommon to speak of the compilation of a balanced diet, which takes into account the individual indicators of the losing weight.The result of these diets can often be burning of stomach, flatulence, diarrhea and even gastritis.And even if the diet has been correctly corrected, its effect, as a rule, is based until the end of the rigorous menu and some time later.With the end of the diet, weight loss ends, the excess weight returns even faster than it has gone.

If your goal of filling in a new menu is not temporary harmony, but improving health in general, choose proper nutrition.Decreased the fact that proper nutrition is not a temporary mode and not a menu for the purpose of rapid weight loss, it is a way of life.

Foundations of correct nutrition for weight loss:

• The gradual reduction of the calories consumed in the daily diet.The sudden restrictions in the daily menu lead to a slowdown in the metabolism and faults, because it is very difficult for the body to start the weight loss process.Having considered the caloric content of the daily diet, it is necessary 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, vegetable and animal origin.They help both during weight loss and during the gain.You can get them from fish and walnuts (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 cause hormonal failure.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because proper nutrition and a healthy weight loss are, 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 completely excluded from the menu of proper nutrition, because there is no advantage.They immediately suck, increasing the blood sugar level and after a short period of time, the body gives hunger again.
• Increase protein consumption.Many more calories are spent for its digestion than for fats 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 during weight loss should consist of 5-6 receptions.To improve the metabolism, it is necessary to regularly give the body to work in the form of food transformation.This avoids a sense of hunger, because if the breaks between meals are very long, there is a probability of a breakdown.

The base of the adequate nutritional menu for weight loss:

• Breakfast:slow carbohydrates and proteins (porridge and cottage; eggs);
• Snack:proteins and fibers (cottage; eggs; vegetables; fruit);
• Dinner:Slow carbohydrates, proteins and fibers (porridge, boiled meat; fish and vegetables);
• Snack:proteins and fibers (cottage and fruit);
• Dinner:Proteins and fibers (steam 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 move on to good nutrition without making exceptions from a healthy menu.

Conformity with proper nutrition can satisfy women with the most obvious and reliable results of weight loss.If it is built according to the rules, balanced, it completely eliminates the presence of harmful products in the menu, it is distributed according to the daily needs of the body, therefore at home it is possible to quickly obtain the desired results of weight loss.

The correct nutritional menu for each day for girls and women will help in a pre -coucked menu.With proper nutrition, it is important to think through the menu, distribute the products with competence, without deficiency and excess.

Menu for each day within a week

Monday

• Breakfast: one thousand-of 50 gr., Butter-1 h/l, kefir-0.5 l.;
• Snack: cheese cottage-150 gr., Apple-1 PC .;
• Lunch: boiled buckwheat - 50 gr., Cooked 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

• Oat flour - 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

• oat flour - 50 gr., butter - 1 h/l, cottage cheese - 150 gr., green tea;
• dates - 5 pieces, natural yogurt - 150 ml;
• BARACENO buckwheat 50 gr., Baked turkey - 150 g., tomato - 1 PC., oat flour jelly;
• Milk 1 tablespoon., Walnuts 50 gr.;
• Canned tuna -150 gr., Stewed cabbage -150 gr., Green tea.

Thursday

• BARACENO wheat - 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., Beetroot body with olive oil - 100 g., Kisel oatmeal;
• Banana - 1 PC., Milk - 1 tablespoon.;
• Omlet on two eggs, fresh cucumber - 1 PC., I buy.

Friday

• Oat flour - 50 g., butter - 1 tablespoon, hard -boiled eggs - 2 pieces, black tea;
• Kefir - 1 TBSP., Bunas - 5 pieces.;
• Mile - 50 gr., Steam fishing - 2 pieces, green peas - 100 g., Kisel;
• Natural yogurt - 1 tablespoon, blueberry - 100 gr.;
• Boiled veal - 200 gr., Stewed vegetables - 100 gr., Green tea.

Saturday

• BARACENO wheat - 50 g., Olive oil - 1 h/l, toast with honey - 1 PC., Black tea;
• Kuraga - 10 pieces, milk - 1 tablespoon.;
• Rice - 50 gr., Baked turkey, stuffed with low -fat cheese and vegetables - 150 gr., Composed;
• Banana - 1 PC., Dice - 50 gr.;
• Boiled fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• oat flour - 50 gr., butter - 1 h/l, cottage cheese - 150 gr., Kisel;
• milk jelly with fruit - 200 gr.;
• Rice - 50 g., Standy meat with vegetables - 200 gr., Composed;
• Omlet of 1 egg, 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 indicated in dry form.

Proper nutrition for women for fat combustion and effective rapid weight loss must be integrated with physical effort.It can be squat, a cowardly race, a cycling and many other weight loss exercises that are easy to give at home.

In the diet of correct nutrition for each day for men, you must include products that give a lot of energy and efforts, even if we are talking about losing weight.When filling in 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 the transition towards proper nutrition is weight loss, a series of mass or the maintenance of the body in tone.In accordance with this, you can change the volume of the portions, make them more for active and smaller men for those who have a mainly sedentary lifestyle.

The basis of a fully "male menu" often include:

• Breakfast:omelette, wholemeal bread, sugar -free tea;
• Snack:Acid products -Milk;
• Dinner:soup, meat or fish with stewed vegetables, salad with addition of vegetable oil, hard tea;
• Afternoon snack:raw fruit or vegetables;
• Dinner:stewed or a pair of meat or fish with vegetables;
• At night:Milk or dairy products -Caseari (kefir, fermented oven milk).

Excluded from the menu:alcohol;products in brine;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 sufficient to gradually reduce the caloric content of the dishes to 1,800 - 2,200 kcal.

Adequate power supply for men - menu for each day to reduce weight

Monday

• 2 egg enamels, grain bread toast, sugar -free tea;
• Fat -frea Cottage Free - 200 gr.;
• Grilled beef - 200 gr., Hard on the 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, green now sugar -free;
• Kefir - 1 tablespoon.;
• Batteries at the temple prepared in the air group - 200 gr., Bollled beets with walnuts and vegetable oil - 200 gr., Chicken broth - 150 ml, rabbit bunny;
• grapes - 200 gr.;
• Fishing - 200 gr., Steam broccoli - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omlet on two eggs with Champignons, croutons made of wholemeal bread - 2 pieces, jelly;
• Natural yogurt - 200 gr.;
• Vapor coulys in veal - 250 gr., Vegetable hodgepodge - 200 ml, tea is not sweet;
• Hurma 2 PCs;
• Wet cabbage with turkey - 300 gr., Kuraga composed;
• A glass of kefir.

Thursday

• Buckwheat porridge in milk - 200 gr., Boiled egg - 1 PC., Horbal tea;
• Cottage and berries mousse - 200 gr.;
• Shnnilel made of chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
• Orange - 1 PC., Dice - 50 gr.;
• Beef cooked with tomatoes in cheese - 250 gr., Salad of fresh cabbage - 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., Cesare - 200 gr.;
• Melone - 250 gr.;
• Beef liver stew - 200 gr., Steam vegetables - 200 gr., Jelly;
• A glass of fermented ash.

Saturday

• Grain porridge - 200 gr., Pear - 1 pc., Black tea with honey;
• Brynza, celery and spinach salad with addition of flax seed oil - 300 gr.;
• Beef stew with chickpeas and courgettes - 300 gr., Kurin broth - 150 ml, composed of dried fruit without sugar;
• Orange Fresh - 1 tablespoon, bowed biscuits - 100 gr.;
• Salmon with asparagus on an air griller - 300 gr., Tea;
• Hot milk.

Sunday

• Corn flakes - 100 gr., Milk - 1 tablespoon.;
• Cottage cheese pudding with raisins - 200 gr.;
• pea soup - 200 ml, boiled beef - 150 gr., Tomatny juice - 1 spoon.;
• Apples - 2 pieces.;
• Valjatina Steak - 200 gr., Steam vegetables - 200 gr., Tea.
• A glass of kefir.

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

Proper nutrition is a composition of the balanced menu and products with competence.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 itThis is a very extreme weight loss regimehave little in common with a balanced diet.The rule allowed to lose weight of an adult woman can be considered 1200-1500 kcal, it is better that men increase the daily menu to 2200 kcal.However, if you decide so rigid weight loss measures, it is better to include products from the list of correct nutrition in the menu.

The correct nutrition menu for each day to reduce weight is an example of menu for 1000 calories

Example menu for 1 day:

• Breakfast:Omlet of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with H/L sugar (22 kcal);
• Snack:fishing (35 kcal);
• Dinner:Cabbage fresh 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 pieces (160 kcal), Hek boiled - 100 g (80 kcal), fresh cucumber - 2 pieces (11 kcal), tomato - 1 medium (23 kcal).

The result of daily nutrition: 999 calories.

Correct nutrition - 1200 calories per day menu:

• Breakfast:Porridge of oat flour on the 50 grams of cereal water (250 kcal);
• Snack:Pears (43 kcal), beef steam cutlets - 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);
• Dinner:Buckwheat porridge - 100 g (336 kcal), boiled or cooked cod - 200 g (150 kcal), red cabbage salad with vegetables of 100 g (50 kcal).

The result of daily nutrition: 1200 calories.

The menu of correct nutrition for one day for 1,500 calories:

• Breakfast:Porridge di corn - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon of sugar (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:Kefir as a small fat 1 tablespoon (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, vegetables of 200 g - 70 kcal), olive oil 1 tablespoon/l (135 kcal).

The result of daily nutrition: 1,498 calories.

The breaks between receptions should be 3 hours.Don't forget the drinking regime (a glass of water every hour).

Losing weight is rarely easy, especially if excess weight is excess.If observing temporary diets or accustomed to proper nutrition is the choice of each person.In theory, it is not always easy to create a weight loss menu, but in practice everything is much easier.Today there are many prescriptions of proper nutrition, including you can find delicious desserts, sweets, snacks that can be included in the menu without damage to the figure.