If you want to lose weight quickly, let's choose the simplest proper diet: minimal fats and carbohydrates, completely exclude salty and sweet, and the results will not be long after coming, you will participate in excess kilograms and notice it after two or three weeks!)).But do not wait for excess weight will never return.As soon as you return to the dishes from the previous menu, the excess weight quickly returns to its circles and, in all sense of the "circles" of the word.
The only solution to weight loss and weight control is proper nutrition.Believe me, proper nutrition can be delicious!You really don't have to be hungry!
You just have to adhere to 2 principles:
- Eat regularly in a small part.
- A variety of menu, considering all the norms of KBZU.
A proper nutrition menu to reduce weight every day
Is not requiredConflicts of "proper nutrition" and "diet" concepts, These are two different ways to achieve the consequences of weight loss.On the diet, we restrict the use of certain foods, and it is rarely not talked about making a balanced diet that involves individual indicators of weight loss.The result of such a diet can often be heartburn, flatness, diarrhea and even gastritis.And even if the diet is properly selected, its effect usually rests on the end of the tough menu and after a while.After the diet is over, your weight loss ends, the overweight returns faster than it is left.
If the purpose of making a new menu is not a temporary harmony but in general improving health, then select proper nutrition.Take it to the fact that proper nutrition is not a temporary regimen and not a menu for a rapid loss of weight, this is a lifestyle.
Basics of proper nutrition for weight loss:
- Gradual reduction of calories consumed in the daily diet.Sudden restrictions on the daily menu cause a slowdown of metabolism and accidents, as it is very difficult for the body to lose weight.Given the caloric content of the daily diet, you need to gradually reduce it to 100-150 calories a week.
- Regular fat consumption.Important: Fats in the menu should be useful with proper nutrition - it is herbal and animal origin.They are equally assisted both during weight loss and during profit.You can get them from fish and nuts (omega -3) or olive oil (polyunsized fats).Remember, if you do not enter their diet, or it is not enough to include, you can provoke hormonal failure.
- Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, as proper nutrition and a healthy weight loss is primarily a balanced menu.Take advantage of the slowdown of carbohydrates, which can provide a healing level for a long time.It can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from proper nutrition menu, as they have no benefit.They burn instantly, raise blood sugar levels, and after a short period, the body still starves.
- Increase protein consumption.Much more calories are spent on its digestion than on fats and carbohydrates.Involving protein foods in the menu improves metabolism and allows you to maintain muscle mass when losing weight.
- There is a small portion, but often.During weight loss, the daily diet should consist of 5-6.To improve metabolism, it is necessary to regularly give the body a food processing form.This will avoid the feeling of hunger, because if the break between the meal is too long, there is a likelihood of an accident.
Proper nutrition menu foundation for weight loss:
- Breakfast:Slow carbohydrates and protein (porridge and curd; eggs);
- Food:Protein and fiber (cottage cheese; eggs; vegetables; fruits);
- Dinner:Slow carbohydrates, protein and fiber (porridge, cooked meat; fish and vegetables);
- Food:Protein and fiber (cottage cheese and fruit);
- Dinner:Protein and fiber (steam vegetables, baked meat; fish and vegetables).
Do not forget to diversify the menu when losing weight, make them beautiful food.This will allow you to easily switch to a good meal without exceptions from a healthy menu.
Compliance with proper nutrition can make women with the most noticeable and reliable results of weight loss.If it is built according to the rules, balanced, completely eliminates the presence of harmful products in the menu, distributed according to the daily needs of the body, then you can quickly achieve the desired results of weight loss.
For girls and women, the daily food menu will help with a pre -compiled menu.With proper nutrition, it is important to think through your menu, distributing products competently, without deficiency and excess.
Menu every day for a week
Monday
- Breakfast: millet -50 gr., Butter -1/L, kefir -0.5 l;
- Snack: Curd cheese -150 gr., Apple -1 pc.;
- Lunch: Boiled buckwheat - 50 grams, baked beef - 150 g, fresh cabbage salad - 100 g, vegetable juice;
- Snack: Boiled Eggs - 1 Computer., Green Peas - 100 g;
- Dinner: Steam fish - 150 grams, broccoli - 100 gr., Black tea.
Tuesday
- Oatmeal - 50 g, olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
- Milk - 1 tbsp, bananas - 1 pc;
- Rice - 50 g, chicken breast - 150 gr., Fresh cucumber - 1 piece., Kisel;
- Omlet with 1 egg, corn - 100 g.;
- Steam meat - 150 g, vegetable mixture - 150 g, tomato juice.
Wednesday
- Oats - 50 g, butter - 1 h/l, cottage cheese - 150 grams, green tea;
- Dates - 5 pieces., Natural yogurt - 150 ml;
- Buckwheat 50 g, baked turkey - 150 g, tomatoes - 1 pc, oatmeal jelly;
- Milk 1 tbsp, nuts 50 g.;
- Canned tuna -150 grams, stewed cabbage -150g, green tea.
Thursday
- Buckwheat - 50 grams, butter - 1 hr, Borodino bread and butter sandwich - 1 cousin., Tea, honey - 2 hrs/l;
- Fruit salad with the addition of natural yogurt - 200 g;
- Rice - 50 g, stewed chicken with vegetables - 200 g, beetroot body with olive oil - 100 g.
- Bananas - 1 pc, milk - 1 tbsp;
- Omlet on two eggs, fresh cucumber - 1 piece., Compote.
Friday
- Oatmeal - 50 g, butter - 1 tbsp, boiled eggs - 2 pcs., Black tea;
- Kefir - 1 tbsp, nature - 5 pieces;
- Millet - 50 gr., Fisheries on steam - 2 pieces., Green peas - 100 g, kisel;
- Natural yogurt - 1 tbsp, blueberries - 100 g;
- Boiled veal - 200 g, stewed vegetables - 100 g, green tea.
Saturday
- Buckwheat - 50 g, olive oil - 1 h/l, toast with honey - 1 pc., Black tea;
- Kuraga - 10 pieces., Milk - 1 tbsp;
- Rice - 50 g, baked turkey, filled with low cheese and herbs - 150 g, compote;
- Bananas - 1 pcs, nuts - 50 g;
- Boiled fish - 150 grams, corn - 150 g, green tea.
Week
- Oatmeal - 50 grams, butter - 1 h/l, cottage cheese - 150 grams, kisel;
- Milk jelly fruit - 200 g.;
- Rice - 50 g, stewed beef with vegetables - 200 g, compote;
- 1 egg, tomatoes - 1 piece;
- Baked turkey - 200 g, fresh cabbage salad dill - 150 g, green tea.
For breakfast and lunch, the number of grains in the menu is indicated in a dry form.
Proper nutrition for women should be added with physical effort for fatty fat and effective losing weight.These can be squats, coward run, bike and many other weight loss exercises that are easy to get at home.
For men in a proper diet of each day, you need to incorporate products that make a lot of energy and effort, even if we talk about losing weight.When designing a menu, it is necessary to take into account the individual characteristics and needs of the human being: parameters, lifestyle, daily activities, and, in fact, the purpose of moving proper nutrition is to lose weight, mass combine or body tone.Accordingly, you can change the volume of parts, make them more active for men, and are smaller for those who have mainly a tempting lifestyle.
The basis of the full "male menu" nutrition often includes:
- Breakfast:Omelet, whole grain bread, tea without sugar;
- Food:Acidic -molky products;
- Dinner:Soup, meat or fish with stewed vegetables, salad with the addition of vegetable oil, solid tea;
- Midnoon snack food:Raw fruits or vegetables;
- Dinner:Stewed or pairs of meat or fish with vegetables;
- At night:Milk or dairy products (kefir, fermented baked milk).
Excluded from the menu:Alcohol;Pickles;Canned food;Heated and fried food.These products are not associated with proper nutrition.
With average physical activity, people spend about 3,300 - 3,600 calories.For weight loss, it is enough to gradually reduce the calorie content of dishes to 1,800 - 2,200 kcal.
Proper nutrition for men - menu to reduce weight every day
Monday
- 2 egg cups, grain bread toast, tea without sugar;
- Fatty cottage cheese - 200 g.;
- Grille beef - 200 g, heavy vegetable broth - 200 ml, berry fruit drink;
- Feta cheese - 100 g.;
- Baked chicken breast with spinach - 200 g.;
- A glass of hot milk.
Tuesday
- Oatmeal in milk - 200 g, bread with bran - 1 cousin., Butter - 1 h/l, without green sugar per hour;
- Kefir - 1 tbsp.;
- Air group batteries - 200 g, boiled beetroot with walnuts and vegetable oil - 200 g, chicken broth - 150 ml, bunny compote;
- Grapes - 200 g.;
- Fishing - 200 g, steam broccoli - 200 gr., Tea;
- A glass of fermented ash.
Wednesday
- Omlet for two eggs Champignons, croutons made of whole grain bread - 2 pieces., Jelly;
- Natural yogurt - 200 g.;
- Veal steam cutlets - 250 g, vegetable hodgepodge - 200 ml, tea is not sweet;
- Hurma 2 computers;
- Stewed cabbage with Turkey - 300 grams, Kuraga compote;
- A cup of kefir.
Thursday
- Buckwheat porridge in milk - 200 g, boiled egg - 1 pc., Horbal tea;
- Mousse from curd and berries - 200 g;
- Shnnilel made from chopped chicken breast - heavy - 200 gr., Kisel;
- Orange - 1 tbsp, nuts - 50 g;
- Beef baked tomatoes under cheese - 250 g, fresh cabbage salad - 100 g, green tea;
- A glass of milk.
Friday
- Eggs with 2 egg tomatoes, toast with butter - 1 piece., Tea is not sweet;
- Cheesecakes - 300 g.;
- Born beans - 200 gr., Caesar - 200 g;
- Melon - 250 g.;
- Beef liver stem - 200 grams, steam vegetables - 200 g, jelly;
- A glass of fermented ash.
Saturday
- Wheat porridge - 200 g, pear - 1 piece., Black tea with honey;
- Brynza Salad, celery and spinach, with the addition of linen oil - 300 g.;
- Beef oven with peppers and zucchini - 300 grams, curine broth - 150 ml, make dried fruit without sugar;
- Orange New - 1 tbsp, bow cakes - 100 g;
- Salmon asparagus on air -griller - 300 gr., Tea;
- Hot milk.
Week
- Corn flakes - 100 g, milk - 1 tbsp;
- Cheese cheese pudding with raisins - 200 g.;
- Peas soup - 200 ml, boiled beef - 150 g, tomato juice - 1 tbsp;
- Apples - 2 pieces;
- Valjatina Steak - 200 gr., Steam Vegetables - 200 gr., Tea.
- A cup of kefir.
This example of the menu menu within a week may be slightly different in proportions or composition, but the products must be appropriate for proper nutrition.
Proper nutrition is a balanced menu composition and competently selected products.Parts also play an important role.Some programs offer weight loss in a short time to limit the daily diet to 1000 kcal per day.It is important to understand thisThis is a very extreme weight loss modeThere is nothing common to a balanced diet.The permissible norm for an adult woman's weight loss can be considered 1200-1500 kcal, better for men to increase the daily menu to 2200 kcal.However, if you decide to make such strict measures to lose weight, it is best to include products from the proper nutrition list in the menu.
A proper nutrition menu to reduce weight every day is a menu example on 1000 calories
Example menu for 1 day:
- Breakfast:Two eggs (340 kcal), bread with bran - 1 turtle (80 kcal), black tea with 1 h/l sugar (22 kcal);
- Food:Peaches (35 kcal);
- Dinner:Fresh cabbage cabbage soup - 250 ml (63 kcal), wheat bread 1 tosse (80 kcal);
- Midnoon snack food:De -fat cottage cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
- Dinner:Baked potatoes - 2 computers (160 kcal), boiled hek - 100 g (80 kcal), fresh cucumber - 2 computers (11 kcal), tomatoes - 1 average (23 kcal).
Daily Nutrition Result: 999 Calories.
Proper nutrition - 1200 calorie menu per day:
- Breakfast:Oatmeal porridge 50 grams of grain (250 kcal);
- Food:Pear (43 kcal), beef steam cutlets - 2 pieces (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber and tomato salad - 150 grams (40 kcal);
- Midnoon snack food:Fruit salad - 200 g (35 kcal);
- Dinner:Buckwheat porridge - 100 g (336 kcal), cooked or baked code - 200 g (150 kcal), red cabbage salad with 100 g herbs (50 kcal).
Daily nutrition result: 1200 calories.
Proper food menu per day for 1,500 calories:
- Breakfast:Corn porridge - 200 g (244 kcal), apples - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
- Food:Sweet yogurt - 125 ml (88 kcal);
- Dinner:Vermicelli soup broth - 250 grams (196 kcal), rye bread 2 cubes (156 kcal), 1 computers (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumber 2 computers (14 kcal);
- Midnoon snack food:Small kefir 1 tbsp (60 kcal), apples (37 kcal), boiled pasta - 150 g (147 kcal), fresh vegetable salad (cucumber, tomato, 200 g - 70 kcal) herbs, olive oil (135 kcal).
Daily Nutrition Outcome: 1,498 calories.
The breaks between the receptions should be 3 hours.Do not forget about the drinking regimen (a glass of water every hour).
Losing weight is rarely simple, especially if excess weight is in excess.Observe temporary diets, or they are accustomed to proper nutrition, each person's choice.In theory, it is not always easy to make a menu for weight loss, but in practice everything is much easier.Today there are many proper nutrition recipes, among which you can find delicious cakes, sweets, snacks that can be safely included in the menu without damaging the figure.