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Proper nutritional menu for weight loss for every day with recipes

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

Basics of the right nutrition for weight reduction

The process of losing weight at home is a stress phase.For this reason The body must replenish all advantageous substancesthat are lost with kilograms.And before the diet changes, it is important to calculate the Body mass index.

You cannot limit yourself to a kind of nutrition.The right nutrition includes in A variety of useful recipes and products for weight loss.

Slim meals

Basics of the right nutrition for weight loss at home:

  • A variety of diets.You can select products according to your wishes and enrich the menu with you.
  • Inadmissibility of hunger and excessive food;
  • Fresh of products.Fresh fruit and vegetables contain a lot of fiber.They contribute to improving the metabolism and contain the required amount of vitamins.
  • Food compatibility.Some products are not used in a meal.You can negatively affect the body;
  • Kalopia calculation - This is the most important factor in losing weight.You have to select the daily standard and follow it.
  • The use of the required amount of fluid. Water is the main product of the right nutrition.The more water is drunk in one day, the better.

Where do you start?

The food cult is widespread in the modern world.In order to lose weight in the right nutrition, it is important not to succumb to temptations.A woman has to eat healthy and healthy food.

  1. The first thing to do when losing weight is to create a menu for a day/a week/month.
  2. Further, Make a daily schedule for meals.It is best to share it in 5 cans.
  3. It is important to paint the menu for every day to the hour.
  4. In order to change weight loss to the proper nutrition, this is gradually important.Must To remove the usual menu smoothly Food that contains Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.

Correct transition to the right nutrition

In order to protect herself from collapse, a woman needs Exclude a sharp transition to a new diet. It is necessary to gradually remove harmful products and replace them with useful.

Important Prevention of hunger when losing weight.The body should always be full, otherwise it cannot be avoided.

What should the diet be?

The diet of the right nutrition for weight loss for every day should contain a full area of proteins, fats and carbohydrates.They are well absorbed in the body and enrich it with vitamins and useful substances.

How do I make a diet for weight loss?- - The right nutrition should include 5 meals, For example:

  1. Breakfast.Oatmeal or buckwheat porridge on water, without sugar and salt.You can add fruit, berries or nuts.
  2. Snack - yogurt, fruit or vegetables;
  3. Lunch - light soup or second - vegetables with low -fat meat;
  4. Snack - only vegetables or unsweetened yogurt;
  5. Dinner - more fiber - vegetables and fish;You can have a piece of chicken.

Don't forget the water when you lose weight. It is necessary to consume 2 liters of clean water a day.

List of products

Product list for the right nutrition And weight loss should be enriched with a necessary supply of useful substances.

To food that Contain "slow" fats, contain:

  • Olive, corn and sunflower oil;
  • Varieties of nuts (sunflower seeds and others);
  • Avocado;
  • Dark chocolate with maximum cocoa content.

A large number Squirrel Contained in:

  • low -fat meat;
  • Eggs without egg yolk;
  • Fish and seafood;
  • Cheese products, up to 30% fat;
  • Dairy products with minimal fat content.

The number of slow carbohydratesThis is not reflected in weight, you can in:

  • Muesli (buckwheat, rice, oatmeal and millet);
  • Macaron products from solid varieties;
  • Bread based on bran, without yeast;
  • Back potatoes without oil and salt.

The list of useful foods is very diverse.In this way you can enrich the menu considerably and not only make it useful, but also make it delicious.

Tips for women after 30

Proper nutrition for weight loss at home For women for 30 It should contain products that are rich in calcium.After 30 years, a significant decrease in this substance occurs in the body.

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

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

In the menu for weight loss you must include as many vegetables and fruit as possibleTo resume the metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 Depends on the individual properties.

At this age, the metabolism slows down due to hormonal changes.A complete transition to proper diet improves health and promotes weight loss.

Food should contain a small amount of KCAL, but at the same time be as useful as possible.

Products that accelerate the metabolism and improve digestion must be included in the menu for weight loss:

Correct loss of nutritional weight
  • Dairy products;
  • Low -fat varieties of meat/fish;
  • Grain;
  • Vegetables, fruits;
  • Green;
  • Sea fruits etc.

Menu and diet for a week

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

  • 50% carbohydrates;
  • 30% proteins;
  • 20% fat.

According to the right nutritional scheme The main diet should be vegetables and fruit. It is better to use all products with high California in the morning, while the daily calorie rate does not exceed.

A wochemeu for the right nutrition when losing weight:

Mon

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low -fat hut cheese;
  3. Lunch: low -fat soup;baked salmon with vegetables;
  4. Snack: 1 large apple;
  5. Dinner: vegetable salad and boiled brisket.

Di

  1. Oat porridge and a piece of massive cheese;
  2. dried fruits;
  3. Vegetable soup, cooked buckwheat and baked fat fish fat fish;
  4. Yogurt with low fat;
  5. Hut cheese casserole and green tea.

Cf.

  1. LOF Cottage cheese and 1 egg;
  2. 1 banana;
  3. Pure soup, rice porridge and baked fish;
  4. 2 apples;
  5. boiled breast with vegetables;

TH

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

PT

  1. Buckwheat porridge in milk and 1 egg;
  2. Fruit;
  3. Vegetable soup, buckwheat porridge, cooked brisket;
  4. 1 yoghurt fat fat;
  5. Fresh vegetable salad, steamed fish.

Sa.

  1. LOF Cottage cheese and 1 egg;
  2. 1 banana;
  3. Vegetable soup, vegetables and stars;
  4. dried fruits;
  5. Baked fish and rice with vegetables.

Sun.

  1. Oat porridge, 2 cheesecake;
  2. 1 banana;
  3. Pure soup, buckwheat with low -fat fish;
  4. low -fat cottage cheese;
  5. Salad made of fresh vegetables and hijets.

Create a menu for a week for a week for weight lossIt is important to take into account the physical or mental stress of the body during the day.

Program for a month

The program for the proper diet for a month contains the following:

  • Group nutrition;
  • Product compatibility;
  • Distribution of proteins, fats and carbohydrates;
  • Use of low KCAL products;
  • The dominance of fiber;
  • a ban on salt and sugar;
  • regular use of clean water;
  • Prohibition of flour, fat, smoked;

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

The best recipes

Simple recipe - Crooming made of chicken fillet and vegetables.

To prepare for the creation, you need:

  • Carrots (1 PC. Means size);
  • Chicken fillet (200 grams);
  • Cabbage color and broccoli (250 grams each);
  • Cherry tomatoes (usually);
  • Parsley;
  • 30 g Parmesan.

For sauce:

  • Chicken broth (150 ml);
  • Spices - pepper, nutmeg;
  • Hard cheese;
  • Flour;
  • Milk or low -fat cream;
  • 2 egg yolk.

Preparation method:

Rinse the cabbage and divide yourself into inflorescences, cook until they are half cooked.Put the broth, cream and spices in cabbage water and let it boil for 5 minutes and stir the sauce constantly.Beat the egg yolk and add the sauce, then leave it until it is thickened in a water bath.

Lubricate the baking dish and lay out cooked chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.

Breakfast recipes

Everyone knows that the best time of food is breakfast.After awakening, the body can quickly absorb the food incoming to them.For the full operation of all organs, it is important to start with a glass of clean water every morning at room temperature.

The healthy breakfast recipes and losing weight include such dishes:

Frytta is vegetables

Ingredients:

  • Chicken eggs;
  • Parmesan (optional);
  • Broccoli;
  • Bulgarian pepper;
  • Pastel;
  • Tomatoes;
  • Green;
  • Onions of tears;
  • Olive or vegetable oil (the vegetable 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.Pour in the next well -mixed eggs and fall asleep the vegetable composition and herbs.We sprinkle all of this at will.We inserted a preheated oven for 8-10 minutes.

Cottage Cheese Casserole for weight loss

Ingredients:

  • House cheese - 250 g;
  • Milk - 100 ml;
  • Eggs - 2 PCs;
  • Vanilla
  • Butter (to lubricate the shape).

Preparation method:

Beat the cottage cheese, milk, sugar, vanilla and egg yolk with a mixer.We transform everything into a homogeneous mass.Next we defeated 2 proteins separately to the condition of the "air unit".And add all of this to the curd mass.Mix.We spread out in a lubricated form.We bake 30-35 minutes at a temperature of 160 to 170 degrees.

Rice porridge with pumpkin

Ingredients:

  • Rice - 200 g;
  • Water;
  • Pumpkin:
  • Milk.

Preparation method:

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

During breakfast it is better to do without coffee or tea if possible, not to drink food.

Useful lunch

Lunch with the right diet should be full and useful.Soups must be used for the normal operation of the digestive system.When losing weight, it is important to rule out fried food.It is better to cook it, stew, bake or steam.

Broccoli and spinach soup

Ingredients:

  • Broccoli - 500 grams (fresh/frozen);
  • 2 bundle of spinach;
  • 2 small light bulbs;
  • Vegetable broth;
  • Low -fat cream -200 g;
  • Salt, spices.

Preparation method:

Cook the broccoli (frozen - 30 minutes, fresh - 15 minutes).Don't pour the broth.Cut the onion and chop spinach finely.After the broth had been cooked, we take Brokkoli out of it.We take a bowl, put chopped onions, spinach and boiled broccoli in it.Grind everything with a mixer until a homogeneous consistency is formed.We add all of this to the broth, add the cream and put them in the fire.

Bring the soup to a boil over low heat.Add spices.Then cook and switch off for another 5 minutes.Soup is ready!

Baked fish in the oven

Ingredients:

  • Salmon/carp;
  • Lemon;
  • Parsley;
  • 2 tablespoons of olive oil;
  • Onions - 1 PC;
  • Spices.

Preparation method:

We clean the fish.Salt and pepper it to your taste.Cut the lemon in 2 halves.Press the juice from one part, the second - cut into circles.Mix lemon juice with parsley, olive oil.

Next, take a baking sheet and cover it with baking paper.We distribute the fish on it.In the stomach part we put the lemon circle (you can have a branch of rosemary/mint).We spray all of this with oil (with parsley and lemon juice).We lay out the bow in a circle.Place in the oven (pre -warmed to 180 degrees).We bake for 30 minutes.

Steam schnitzel against weight loss

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 bread and soak it in milk.We cut the fillet in a mixer (it is possible in a meat loop).Cut the onion and add them to the mixer.Next they beat the egg, salt.You can add green and garlic.We mix it all and make schnitzel.Put them in a double boiler for half an hour next.

What can you eat for dinner?

Dinner should be easy, with a high fiber content.Slow carbohydrates are best excluded from the menu.

Greeners can be a great option for dinner for weight loss:

  • All kinds of cabbage;
  • Zucchini, eggplants, potatoes, pepper;
  • Grain;
  • Solid varieties of pasta.

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

  • Fish;
  • low -fat meat;
  • Eggs;
  • Cottage cheese;
  • Legumes.

Baked salmon

Ingredients:

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

Preparation method:

We salt the salmon steak and put 20 mn in the fridge.Then we get it, pepper, add the basil.Next, the fish must be wrapped in foil, sprinkled with olive oil and preheated for 25 minutes.

Rice with vegetables For the right nutrition and weight loss

Ingredients:

  • Rice;
  • 1 Bulgarian pepper;
  • Green;
  • 1 onion;
  • Carrots - 1 PC;
  • Salt, spices (pepper, turmeric);
  • Mais canned (or green peas).

Preparation method:

Cook the rice (it should be scattered).Next cut the bow with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Step on half

Then add cooked rice, peas (corn) there.5-7 minutes stew.Sprinkle salt, pepper, turmeric and tomes

Real snacks

Suneunings with appropriate nutrition are particularly important for weight loss.In order to achieve the desired result, it is important to have driven well, but not to eat too excessively.

They are ideal for a slight snack when losing weight:

  • Fresh fruit/vegetables;
  • unsweetened yogurt or kefir;
  • low -fat cottage cheese;
  • dried fruits;
  • a handful of nuts (pistachios, cashew nuts, hazelnuts, etc.);
  • Beams made of natural ingredients (dried fruits, varnishes, etc.);
  • Bitter chocolate and green tea with high quality.

What are the results?

Compliance with proper nutrition and active physical activity leads to effective weight loss.

The right nutrition is useful for every person's health.It helps to reduce the mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and normalized again.