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Proper diet menu for weight loss every day with recipes

Proper food is products that include all the necessary vitamins and monitors.They help the body compensate for energy, maintain health and contribute to weight loss.

Basics of proper nutrition for weight loss

The process of weight loss at home is a period of stress.Therefore The body must fill in all the useful substanceswhich are lost with pounds.Even before changing the diet, it is important to calculate the body mass index.

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

Reduction

Fundamentals of proper nutrition for weight loss at home:

  • A variety of dietsSYou can choose products to your liking and enrich the menu with them;
  • Inadmissibility of hunger and overeating;
  • FreshSFresh fruits and vegetables contain a lot of fiber.They contribute to the improvement of metabolism and contain the required amount of vitamins;
  • Food compatibilitySSome products are not used in one meal.They can negatively affect the body in a set;
  • Calopy calculation - This is the most important factor in the process of weight loss.You need to choose the daily rate and follow it.
  • The use of the required amount of liquidS Water is the main product of proper nutrition.The more water is drunk for one day, the better.

Where do I start?

In the modern world, the cult of food is widely developed.In order to start losing weight with proper nutrition, it is important not to give in to the temptations.A woman should eat healthy and healthy food.

  1. The first thing you need to do when weight loss is to make a menu For a day/week/month.
  2. Moreover, Make a daily diet scheduleSIt is best to divide it into 5 doses.
  3. It is important to draw the menu for every day by hour.
  4. To switch to proper diet for weight loss, gradual is important.Should To remove from the usual menu smoothly food that contains Simple carbohydratesSIt's sweet, baking, fried, smoked and other harmful foods.

Proper transition to proper nutrition

In order to protect himself from crashes, the woman needs Turn off a sharp transition to a new diet. You need to gradually remove harmful products by replacing them with useful.

Important prevent hunger in weight lossSThe body should always be complete, otherwise overeating cannot be avoided.

What should the diet be?

The diet of proper diet for weight loss for every day should contain a complete set of proteins, fats and carbohydratesSThey will be well absorbed in the body and enrich it with vitamins and nutrients.

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

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

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

List of products

List of Products for Proper Nutrition And weight loss should be enriched with the necessary supply of nutrients.

To food products that contain "slow" fat. Include:

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

Large number squirrel Contained in:

  • Low fat meat;
  • eggs without yolk;
  • fish and seafood;
  • cheese products, up to 30% fat;
  • Dairy products with a minimum fat content.

The number of slow carbohydrateswhich do not affect weight, you can find in:

  • cereals (buckwheat, rice, oatmeal and millet);
  • Pasta products made of solid varieties;
  • Bread based on bran, without yeast;
  • Roasted potatoes without oil and salt.

The list of healthy foods is very diverse.This allows you to greatly enrich the menu and make it not only useful but also delicious.

Tips for women after 30

Proper nutrition for weight loss at home For women for 30 It should include calcium -rich products.It is after 30 years that a significant decrease in this substance in the body occurs.

Proper feeding at home suggests an exception From the diet of a woman of alcohol and coffee drinksS

When you lose weight, the use of canned food, smoked meats and Food high in cholesterol is prohibited.

In the weight loss menu you should include as many vegetables and fruits as possibleIn order to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 It depends on the individual characteristics.

At this age, metabolism slows down due to hormonal changes.Full transition to proper nutrition improves healthy status and promotes weight loss.

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

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

Proper weight loss
  • dairy products;
  • varieties low in meat/fish fat;
  • cereals;
  • vegetables, fruits;
  • green;
  • seafood, etc.

Menu and diet for a week

Calculate the daily daily rate 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 diet scheme The main diet should be vegetables and fruitsS It is better to use all high calorie products in the morning while not exceeding the daily calorie rate.

So, weekly menu for proper weight loss nutrition:

Ponne

  1. Breakfast: Pumpkin porridge;
  2. Breakfast: low -fat cottage cheese;
  3. Lunch: low fat soup;roasted salmon with vegetables;
  4. Breakfast: 1 big apple;
  5. Dinner: vegetable salad and boiled breasts.

Vat

  1. oatmeal and a slice of hard cheese;
  2. dried fruits;
  3. vegetable soup, boiled buckwheat and roasted fish with low fat content;
  4. low fat yogurt;
  5. Villa cheese casserole and green tea.

Cf.

  1. Villas cheese and 1 egg;
  2. 1 banana;
  3. puree soup, rice porridge and roasted fish;
  4. 2 apples;
  5. Boiled breasts with vegetables;

Th

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

Pt

  1. Buckwheat porridge in milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled breasts;
  4. 1 fat -free yogurt;
  5. Fresh vegetable salad, stewed fish.

Sub.

  1. Villas cheese and 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetables and sternum;
  4. dried fruits;
  5. Roasted fish and rice with vegetables.

Sun.

  1. Oatmeal, 2 cheesecake;
  2. 1 banana;
  3. puree soup, buckwheat with low fat fish;
  4. High cottage cheese content;
  5. Salad of fresh vegetables and quick.

Drawing a menu for a week for weight loss, It is important to take into account the physical or mental stress on the body during the day.

One -month program

Proper weight loss program for one month includes the following:

  • fractional nutrition;
  • product compatibility;
  • distribution of proteins, fats and carbohydrates;
  • use of low KCAL products;
  • the predominance of fiber;
  • ban on salt and sugar;
  • regular use of clean water;
  • ban on flour, fat, smoked;

The main point of this weight loss program is Calorie balanceSIt is important to maintain the stability of calorie consumption throughout the month. Calorian consumption should be more consumption.

The best recipes

Simple recipe - Chicken fillet and vegetables.

You will need to prepare the gouvecha:

  • carrots (1 average size);
  • chicken fillet (200 grams);
  • Cabbage and broccoli color (250 grams each);
  • Cherry tomatoes (ordinary);
  • parsley;
  • 30 g of parmesan.

For sauce:

  • chicken broth (150 ml);
  • spices - pepper, nutmeg;
  • hard cheese;
  • flour;
  • Milk or low -fat cream;
  • 2 yolks.

Preparation method:

Rinse the cabbage and divide into inflorescences, cook until halfway.Add broth, cream, spices to cabbage 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 shape of the casserole and put boiled chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.

Breakfast recipes

Everyone knows that the best eating period is breakfast.It is after awakening that the body is able to quickly absorb the food that incoming into it.For the full 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 a vegetable

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • green;
  • tears onion;
  • 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 the oil and the stove.Then pour well -mixed eggs into it, fall asleep the vegetable composition and herbs.We sprinkle all this as desired.We put a preheated oven for 8-10 minutes.

Cheese cheese for weight loss

Ingredients:

  • cottage cheese - 250 g;
  • Milk - 100 ml;
  • Eggs - 2 pcs;
  • vanilla
  • Oil (for lubrication of the shape).

Preparation method:

Beat the cottage cheese cheese, milk, sugar, vanilla and yolks with a blender.We turn everything into a homogeneous mass.We then beat 2 proteins separately to the state of "ventilation".And add all this to the curd.Mix.We spread in a lubricated form.Bake for 30-35 minutes at 160-170 degrees.

Pumpkin porridge

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 some sugar.Cook the porridge until the rice is ready.

At breakfast, it is better to refrain from coffee or tea if you may not drink food.

Useful lunch

Lunch with proper nutrition should be complete and useful.Soups need to be used for the normal functioning of the digestive system.When weight loss, it is important to exclude fried foods.It is better to boil it, suffocating, baking or steam.

Broccoli and spinach soup

Ingredients:

  • Broccoli - 500 grams (fresh/frozen);
  • 2 spinach package;
  • 2 small bulbs;
  • vegetable broth;
  • low fat cream - 200 g;
  • Salt, spices.

Preparation method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and finely cut the spinach.Once the broth was cooked, we remove broccoli from it.We take a bowl, place sliced onions, spinach and boiled broccoli in it.Grind everything with a blender until a homogeneous consistency is formed.We add all this to the broth, add the cream to it and put it on the fire.

Bring the soup over low heat until boiling.Add the spices.Then cook for another 5 minutes and turn off.The soup is ready!

Baked fish in the oven

Ingredients:

  • salmon/carp;
  • lemon;
  • parsley;
  • 2 pp. L. olive oil;
  • onions - 1 computer;
  • Spices.

Preparation method:

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

Then take a baking sheet and cover it with baking paper.We spread the fish on it.In the abdominal part we put lemon circles (you can twigs of rosemary/mint).We spray all this with oil (with parsley and lemon juice).We put the bow in a circle.Put in the oven (preheated to 180 degrees).Bake for 30 minutes.

Steam cutlets for weight loss

Ingredients:

  • chicken fillet - 500 g;
  • White bread - 2.5 slices;
  • Milk - 1/3 of ST;
  • onions - 1 computer;
  • 1 egg;
  • Salt, pepper.

Preparation method:

We take bread and soak it in milk.We cut the fillet into a blender (possible in a meat mill).Cut the onion and also add it to the blender.Then beat the egg, salt.You can add greenery and garlic.We mix all this and make chops.Then place them in a double boiler for half an hour.

What can you eat for dinner?

Dinner should be light, high in fiber.Slow carbohydrates are best excluded from the menu.

Greens can be a great option for weight loss dinner:

  • All types of cabbage;
  • zucchini, eggplant, potatoes, pepper;
  • cereals;
  • Solid varieties of pasta.

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

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

Baked salmon

Ingredients:

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

Preparation method:

We foil the salmon steak and place 20 MN in the refrigerator.Then we get it, pepper, add the basil.The fish should then be wrapped in foil, sprinkle with olive oil and place in a preheated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Ingredients:

  • rice;
  • 1 Bulgarian pepper;
  • green;
  • 1 onion;
  • carrots - 1 computer;
  • salt, spices (black pepper, turmeric);
  • Corn canned food (or green peas).

Preparation method:

Boil the rice (should be scattered).Then cut the bow with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add the grated carrots and sliced pepper.Stew to half consumption

Then add boiled rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomov

Right snacks

Sunny with proper nutrition are especially important for weight loss.In order to achieve the desired result, it is important to be good, but not to overeat.

For a light breakfast, they are perfect:

  • fresh fruits/vegetables;
  • unknown yogurt or kefir;
  • High cottage cheese content;
  • dried fruits;
  • a handful of nuts (pistachio, cashew, hazelnuts, etc.);
  • Bars made of natural ingredients (dried fruits, varnishes, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

Observing proper nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is beneficial for every person's health, it helps to reduce the mass and reduce fat deposits.Subject to a healthy diet, the weight stabilizes and returns to normal.