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Adequate nutritional menu for weight loss for each day with recipes

The appropriate food is the products that include all the vitamins and trace elements needed.They help the body to compensate the energy, to maintain health and contribute to weight loss.

Foundations of correct nutrition for weight loss

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

You can't limit yourself to a type of diet.Proper nutrition includes in A wide variety of recipes and products useful for weight loss.

Smooth meals

Foundations of correct nutrition for weight loss at home:

  • A variety of diets.You can select the products to your liking and enrich the menu with them;
  • Inadmissibility of hunger and excess of food;
  • Fresh products.Fresh fruit and vegetables contain a lot of fiber.Contribute to the improvement of the metabolism and contain the required quantity of vitamins;
  • Food compatibility.Some products are not used in a meal.They can negatively influence the body in aggregate;
  • Calopie calculation - This is the most important factor in the weight loss process.You have to choose the daily rule and follow it.
  • The use of the required quantity of liquid. Water is the main product of proper nutrition.The more water is drunk in one day, the better.

Where to start?

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

  1. The first thing to do when you lose weight is to do a menu For a day/week/month.
  2. Further, Create a daily meals program.It is better to divide it into 5 doses.
  3. It is important to paint the menu for each day at hours.
  4. To move on to correct feeding for weight loss, the gradual is important.Need To remove from the usual menu without hitches food it contains Simple carbohydrates.This is sweet, cooking, fried, smoked and other harmful food.

Adequate transition to correct nutrition

To protect herself from faults, a woman needs Exclude a clear transition to a new diet. It is necessary to gradually remove harmful products, replacing them with profits.

Important Prevent hunger during weight loss.The body should always be full, otherwise excessive food cannot be avoided.

What should be the diet?

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

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

  1. Breakfast.Faridice of oat flour or buckwheat on the water, without sugar and salt.You can add fruit, berries or walnuts;
  2. Snack - yogurt, fruit or vegetables;
  3. Lunch - light or second soup - vegetables with low fatty meat;
  4. Snack: only neat vegetables or yogurt;
  5. Dinner - More fibers - vegetables and fish;You can a piece of chicken.

Don't forget the water during weight loss. It is necessary to consume 2 liters of clean water per day.

List of products

List of products for proper nutrition And losing weight should be enriched with a necessary supply of beneficial substances.

To food products that contain "slow" fats, include:

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

A large number squirrel Content in:

  • low fat content meat;
  • eggs without yolk;
  • fish and seafood;
  • cheese products, up to 30% of fat;
  • Lactiero -Caseari products with minimum fat content.

The number of slow carbohydratesthat are not reflected in the weight, you can find in:

  • cereals (buckwheat, rice, oatmeal and mile);
  • Macarone products made with solid varieties;
  • Bread based on the bran, without yeast;
  • Baked potatoes without oil and salt.

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

Tips for women after 30 years

Correct nutrition for weight loss at home For women for 30 It should include football -rich products.A significant reduction of this substance in the body occurs after 30 years.

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

When you lose weight, the use of canned foods, smoked meats and Food is prohibited with a high cholesterol content.

In the weight loss menu, it is necessary to include as many vegetables as possibleTo resume metabolism and stabilize vitamin balance in the body.

Correct feeding for weight loss at home for women over 40 years old It depends on the individual characteristics.

At this age, the metabolism slows down due to hormonal changes.A complete transition to correct nutrition improves the state of health and promotes weight loss.

The food should contain a low quantity 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 the metabolism and improve digestion:

Adequate nutritional weight loss
  • Lactiero -Caseari products;
  • low -content varieties of meat/fish fat;
  • cereals;
  • vegetables, fruit;
  • green;
  • Seafood, etc.

Menu and diet for a week

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

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

According to the correct nutritional scheme The main diet should be vegetables and fruit. It is better to use all high -level products in the morning, without exceeding the daily caloric rate.

Then, a one -week menu for proper nutrition when you lose weight:

Lol

  1. Breakfast: Porridge of rice with pumpkin;
  2. Snack: low -fat cottage;
  3. Lunch: low fat soup;Baked salmon with vegetables;
  4. Snack: 1 big apple;
  5. Dinner: vegetable salad and boiled breast.

Mar

  1. Porridge of oatmeal and a slice of solid cheese;
  2. dried fruits;
  3. vegetable soup, boiled buckwheat and low fish cooked fat;
  4. low -fat yogurt;
  5. Cottage cheese and green tea saucepan.

Cf.

  1. Loof Cottage Cottage and 1 egg;
  2. 1 banana;
  3. puree soup, rice porridge and baked fish;
  4. 2 apples;
  5. boiled chest with vegetables;

Th

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

Pt

  1. Buckwheat porridge in milk and 1 egg;
  2. fruit;
  3. Vegetable soup, buckwheat porridge, boiled breast;
  4. 1 non -fat yogurt;
  5. Fresh vegetable salad, steam fish.

Sab.

  1. Loof Cottage Cottage and 1 egg;
  2. 1 banana;
  3. vegetable, vegetables and sternum soup;
  4. dried fruits;
  5. Baked fish and rice with vegetables.

Sun.

  1. Porridge of oat flour, 2 cheesecakes;
  2. 1 banana;
  3. puree soup, buckwheat with low fat fish;
  4. Cheese Cottage with low fat;
  5. Salad from fresh and frying vegetables.

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

Program for one month

The program for correct feeding for weight loss for a month includes the following:

  • fractional nutrition;
  • Compatibility of products;
  • distribution of proteins, fats and carbohydrates;
  • Use of Kcal Bassi products;
  • the predominance of the fiber;
  • a 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 balance.It is important to maintain the stability of calorie consumption throughout the month. Caloric consumption should be more consumption.

The best recipes

Simple recipe - Chicken and vegetable fillet brands.

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 Parmesan.

For sauce:

  • chicken broth (150 ml);
  • Spaces - pepper, nutmeg;
  • hard cheese;
  • Flour;
  • milk or cream with low fat content;
  • 2 yolks.

Preparation method:

Rinse the cabbage and divide into inflorescences, boil up to half cooked.Add broth, cream, cabbage water condiments and cook for 5 minutes, constantly mixing 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 saucepan and dirty chicken, cabbage and boiled carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Cook for 15 minutes until forming a cheese crust.

Breakfast recipes

Everyone knows that the best period of eating is breakfast.It is after the awakening that the body is able to quickly absorb the coming food.For the full operation of all organs, it is important to start every morning with a glass of clean water at room temperature.

The recipes for breakfast that are healthy and that lose weight include these dishes:

Frytta is vegetable

Ingredients:

  • chicken eggs;
  • Parmigesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • green;
  • onions of tears;
  • Olive or vegetable oil (the vegetable composition can be changed).

Preparation method:

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

Cottage cheese saucepan for weight loss

Ingredients:

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

Preparation method:

Beat the cottage cheese, milk, sugar, vanilla and yolks with a blender.We transform everything into a homogeneous mass.Subsequently, we beat 2 proteins separately to the state of "ariosity".And add all this to the mass of the curd.Mix.We spread in a lubricated mold.We cook for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

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

Preparation method:

We clean the pumpkin, 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 proper nutrition, should be full and useful.For the normal operation of the digestive system, it is necessary to use soups.When you lose weight, it is important to exclude fried foods.It is better to boil, stew, cook or steam.

Broccoli and spinach soup

Ingredients:

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

Preparation method:

Boil the broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and finely cut the spinach.After the broth has been cooked, we take the broccoli.Let's take a bowl, we put chopped onions, spinach and boiled broccoli.It grinds everything with a blender to form a homogeneous consistency.We add all this to the broth, add the cream and put it on the fire.

Bring the soup over low heat to a boil.Add spices.After that, cook for another 5 minutes and turn off.The 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 comb it to your tastes.Cut the lemon into 2 halves.On the one hand, squeeze the juice, the second - cut into a circle.Mix the lemon juice with parsley, olive oil.

Then, take a pan and cover it with parchment paper.We spread fish.In the abdominal part we put the lemon circles (you can a rosemary/mint twig).We spray all this with oil (with parsley and lemon juice).We have the arch in a circle.Put in the oven (preheated to 180 degrees).We cook for 30 minutes.

Steam cogghetti for 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 immerse it in milk.We cut the fillet into a blender (it is possible in a grinder).Cut the onion and also add it to the blender.So, beat the egg, the salt.You can add vegetables and garlic.We mix all this and make cutlets.So, put them in a double boiler for half an hour.

What can you eat for dinner?

The dinner should be light, with a high fiber content.Slow carbohydrates are better excluded from the menu.

Grener can be an excellent option for dinner for weight loss:

  • All types of cabbage;
  • zucchini, aubergines, potatoes, pepper;
  • cereals;
  • Solid variety of pasta.

You can add animal proteins to vegetable dishes in form:

  • fish;
  • low fat content meat;
  • egg;
  • cottage cheese;
  • legumes.

Baked salmon

Ingredients:

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

Preparation method:

We jump the salmon steak and put 20 mn in the refrigerator.After that we got it, pepper, add the basil.Subsequently, the fish must be wrapped in a sheet, sprinkled with olive oil and put in a preheated oven for 25 minutes.

Rice with vegetables For correct 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 should prove scattered).Then, cut the bow with the 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 stew

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

Correct snacks

Suning with proper nutrition are particularly important for weight loss.To achieve the desired result, it is important to be well accountant, but don't eat too much.

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

  • fresh fruit/vegetables;
  • unsweetened yogurt or kefir;
  • Cheese Cottage with low fat;
  • dried fruits;
  • a handful of walnuts (pistachios, anacardi, hazelnuts, etc.);
  • Bars made of natural ingredients (dried fruit, paints, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

Conformity with adequate nutrition and active physical activity will reach effective weight loss.

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