Food -menu - menu for a week

If you want to lose weight quickly, let's choose the simplest correct diet: a minimum fats and carbohydrates, excluding completely salty and sweet and the results will not be long to come, you will be separated with excessive kilograms and observe them after two or three weeks!).But don't expect the overweight will never get back to you.Once you return to plates from the previous menu, the overweight returns quickly to its circles and, in every sense of the word "circles".

The only way out on the issue of weight loss and weight control is proper nutrition.Believe me, proper nutrition can be delicious!I definitely don't have to hungry!

You just have to adhere to 2 principles:

• They eat regularly fractionals in small portions.
• A variety of menus, taking into account all the rules of Kbzu.

The right diet menu for each day to reduce weight

Do not needConfuse the concepts of "proper nutrition" and "diet", these are two different ways to achieve results in weight loss.In diet, we limit ourselves to the use of certain foods and it is not uncommon to talk about collecting a balanced diet, which takes into account individual indicators of weight loss.The result of such diets can often be heartburn, flatulence, diarrhea and even gastritis.And even if the diet was correctly chosen, its effect is usually based on the end of the strict menu and at some point afterwards.At the end of the diet, your weight loss is over, overweight returns even faster than left.

If your goal of training a new menu is not temporary harmony, but you improve health in general, then choose the right diet.Discard that proper nutrition is not a temporary function and not a menu for rapid weight loss, it is a way of life.

Basic principles of proper nutrition for weight loss:

• The gradual reduction of calories consumed in daily diet.Sudden restrictions on the daily menu lead to a slowdown in metabolism and disasters because it is very difficult for the body to start the weight loss process.Having examined the calories of daily diet, you must gradually reduce it by 100-150 calories per week.
• Regular fat consumption.Important: Fats in the menu with proper nutrition must be useful - that is, vegetable and animal origin.They help equally during weight loss and during profit.You can get them from fish and nuts (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 a hormonal failure.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because proper nutrition and healthy weight loss are, first of all, to comply with a balanced menu.Prefer to slow down carbohydrates that can offer a level of satiety for a long time.They can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the menu of the right diet, because there is no benefit to them.Immediately suck, increasing the blood sugar level and after a short time, the body again gives a hunger.
• Increase protein consumption.Much more calories are spent on digestion than on fats and carbohydrates.Including protein food in the menu improves metabolism and allows you to maintain muscle mass when you lose weight.
• There are small portions, but often.Daily diet during weight loss should consist of 5-6 banquets.To improve metabolism, it is necessary to regularly give the body to work in the form of food treatment.This avoids a sense of hunger, because if the breaks between the meals are very high, there is a chance of damage.

The basis of the right nutrition menu for weight loss:

• Breakfast:Slow carbohydrates and proteins (cottage porridge and cheese, eggs).
• Snack:Protein and fiber (cottage cheese, eggs, vegetables, fruits).
• Dinner:Slow carbohydrates, proteins and fibers (porridge, boiled meat, fish and vegetables).
• Snack:Proteins and fibers (cheese and fruit).
• Dinner:Protein and fiber (steamed vegetables, roasted meat, fish and vegetables).

Don't forget to differentiate the menu during weight loss, make them a beautiful food.This will allow you to easily go to a good diet with no exceptions from a healthy menu.

Compliance with proper nutrition can thank women with the most notable and reliable weight loss.If it is made according to the rules, balanced, it completely eliminates the presence of harmful products on the menu, is distributed according to the daily needs of the body, then at home you can quickly achieve the desired results of weight loss.

The right diet menu for every day for girls and women will help in a pre -compiled menu.With proper nutrition, it is important to think through your menu, distribute products with satisfaction, without deficiency and excessive.

Menu for every day within a week

Monday

• Breakfast: Millet-50 gr., Butter-1 H/L, kefir-0.5 l.
• Snacks: Cottage Cheese-50 gr., Apple-1 PC.
• Lunch: Boiled buckwheat - 50 gr., Roasted beef - 150 gr., Fresh cabbage salad - 100 grams, vegetable juice.
• Snack: Boiled Egg - 1 pcs, green peas - 100 grams.
• Dinner: steam fish - 150 gr., Broccoli - 100 gr., Black tea.

Tuesday

• Oats - 50 grams, 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 pcs, Kisel.
• Omlet with 1 egg, corn - 100 gr.
• Meat Steam - 150 gr., Mixture of Vegetables - 150 g, tomato juice.

Wednesday

• oats - 50 gr., butter - 1 h/l, cottage cheese - 150 gr., green tea.
• Dates - 5 pcs, natural yogurt - 150 ml.
• Tubai, Turkey Turkey - 150 grams, tomato - 1 pcs, oat jelly.
• Milk 1 teaspoon, walnuts 50 gr.
• Canned tone -150 gr., Polished cabbage -150 gr., Green tea.

Thursday

• Chair - 50 gr., Butter - 1 h/l, Borodino bread sandwiches and butter - 1 cousin, tea, honey - 2 h/l;
• Fruit salad with the addition of natural yogurt - 200 gr.
• Rice - 50 g, chicken with vegetables - 200 g, beetroot body with olive oil - 100 grams, oatmeal.
• Banana - 1 pcs, milk - 1 tablespoon.
• Omlet in two eggs, fresh cucumber - 1 pcs, compost.

Friday

• oats - 50g., butter - 1 tablespoon, boiled eggs - 2 pcs, black tea.
• Kefir - 1 teaspoon, bunas - 5 pcs.
• millet - 50 gr., steamed fishing - 2 pcs, green peas - 100 g., Kisel.
• Natural yogurt - 1 tablespoon, blueberry - 100 gr.
• Boiled beef - 200 g, covered vegetables - 100 gr., Green tea.

Saturday

• Souls - 50 g., Olive oil - 1 h/l, honey toast - 1 pcs, black tea.
• Kuraga - 10 pcs, milk - 1 tablespoon.
• Rice - 50 gr., Turkey, stuffed with low cheese and green - 150 gr., Compost.
• Banana - 1 pcs, Nuts - 50 gr.
• Boiled fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• oats - 50 gr., butter - 1 h/l, cottage cheese - 150 gr., Kisel;
• Fruit milk jelly - 200 gr.
• Rice - 50 grams, beef with vegetables - 200 gr., Compost.
• Omlet 1 egg, tomato - 1 pc.?
• Cold Turkey - 200 gr., Fresh Cabbage Salad with Dill - 150 gr, Green Tea.

For breakfast and lunch, the number of cereals on the menu is indicated in dry form.

Proper nutrition for women for fat burning and effective rapid weight loss should be completed by physical activity.It can be squatters, a cowardly running, cycling and many other weight loss exercises that are easy to give home.

In the diet of proper nutrition for every day for men, you need to include products that give a lot of energy and effort, even if we are talking about weight loss.When writing the menu, it is necessary to take into account individual characteristics and human needs: parameters, lifestyles, daily levels of activity and, in fact, the purpose of transition to proper nutrition is weight loss, a set of mass or maintaining the body.According to this, you can change the volume of portions, make them more for active men and smaller for those who have a sedentary lifestyle.

The base of "male menu" nutritionists with full menu often includes:

• Breakfast:Omelette, wholemeal bread, sugar -free tea.
• Snack:Sour -milk products.
• Dinner:Soup, meat or fish with vegetables, salad with vegetable oil, hard tea.
• Afternoon snacks:raw fruits or vegetables.
• Dinner:gleaming or pair of meat or fish with vegetables.
• At night:Milk or dairy products (kefir, baked milk with fermentation).

Excluded from the menu:alcohol;pickled products.canned foods; acute and fried foods.These products are not related to proper nutrition.

With average physical activity, a person spends about 3,300 - 3,600 calories.For weight loss, it is sufficient to gradually reduce the calorie content of the dishes to 1,800 - 2,200 kcal.

Proper diet for men - menu for every day to reduce weight

Monday

• 2 eggs, cereal bread toast, sugar -free tea.
• Fat -free Cottage Cheese - 200 gr.
• Beef - 200 gr., Hard in vegetable broth - 200 ml, berry fruit drink.
• Slice cheese - 100 gr.?
• Roasted chicken breast with spinach - 200 gr.
• A glass of warm milk.

Tuesday

• Oat in milk - 200 gr., Bread bread - 1 cousin, butter - 1 hour, green time without sugar.
• Kefir - 1 tablespoon.
• The batteries of the temple prepared in the air group - 200 gr, boiled beets with walnuts and vegetable oils - 200 gr. Chicken broth - 150 ml, bunny compost.
• Grapes - 200 gr.?
• Fisheries - 200 gr., Steamed loot - 200 gr., Tea.
• A glass of fermented ash.

Wednesday

• Omlet in two eggs with champignons, croutons made of wholemeal bread - 2 pcs, jelly.
• Natural Yogurt - 200 gr.?
• Calf beef - 250 gr. Hodgepodge vegetables - 200 ml, tea is not sweet.
• Hurma 2 pcs.
• Stewed cabbage with turkey - 300 gr., Kuraga Compote.
• A glass of a lug.

Thursday

• Buckwheat in milk - 200 g, boiled egg - 1 pcs, chorbal tea.
• Mousse from cheese and Cottage berries - 200 gr.
• Shnnilel chopped chicken breast - 250 gr. Hard - 200 gr., Kisel.
• Orange - 1 pcs, kats - 50 gr.
• Beef with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 grams, green tea.
• A glass of milk.

Friday

• Eggs with 2 egg tomatoes, butter toast - 1 pcs, tea is not sweet.
• Cheesecakes - 300 gr.
• Borsch with beans - 200 gr., Caesar - 200 gr.
• Melon - 250 gr.?
• Liver Assistant - 200 gr., Steam Labeables - 200 gr., Jelly;
• A glass of fermented ash.

Saturday

• Wheat porridge - 200 gr., Pear - 1 pcs, black tea with honey.
• Brynza salad, celery and spinach with the addition of flax - 300 gr.
• Beef with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote of dried sugar fruits.
• Orange fresh - 1 tablespoon, tilt cookies - 100 gr.
• Salmon with asparagus in air - 300 g, 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 tablespoon.
• Apples - 2 pcs.
• Valjatina Steak - 200 gr., Steam Franch - 200 gr., Tea.
• A glass of a lug.

This example menu for men for a week may vary slightly in proportions or composition, but the products must correspond to proper nutrition.

Proper nutrition is a balanced menu composition and appropriately selected products.The sections also play an important role.Some programs offer for weight loss in a short period of time to reduce daily diet up to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss regimeHaving little in common with a balanced diet.The permissible rule for the weight loss of an adult woman can be considered 1200-1500 kcal, it is better for men to increase the daily menu to 2200 kcal.However, if you decide on such strict weight loss measures, it is best to include products from the list of proper nutrition in the menu.

The proper diet menu for each day to reduce weight is an example of menu per 1000 calories

Example menu for 1 day:

• Breakfast:Omlet two eggs (340 kcal), bran bread - 1 kus (80 kcal), black tea with 1 hour of sugar (22 kcal).
• Snack:peach (35 kcal);
• Dinner:Fresh cabbage soup - 250 ml (63 kcal), 1 kus wheat bread (80 kcal).
• Afternoon snacks:DE -FAT COTTAGE CHEESE - 100 g (50 kcal), Cherry Jam - 2 H/L (55 kcal).
• Dinner:Roasted potatoes - 2 pcs (160 kcal), boiled HEK - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).

The result of daily diet: 999 calories.

Proper nutrition - 1200 calorie menu per day:

• Breakfast:Oat porridge in water from 50 grams of cereal (250 kcal).
• Snack:Pear (43 kcal), beef - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal).
• Afternoon snacks:Fruit salad - 200 g (35 kcal).
• Dinner:Bread porridge - 100 g (336 kcal), boiled or roasted cake - 200 g (150 kcal), red cabbage salad with 100 g (50 kcal).

The result of daily diet: 1200 calories.

The menu of the right diet for one day for 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon (26 kcal).
• Snack:Sweet yogurt - 125 ml (88 kcal).
• Dinner:Vermicelli soup soup - 250 grams (196 kcal), rye 2 kus bread (156 kcal), orange 1 pc (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumbers 2 pcs (14 kcal).
• Afternoon snacks:Small -fat kefir 1 tablespoon (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, green 200 g - 70 kcal)

The result of daily diet: 1,498 calories.

The breaks between the banquets must be 3 hours.Do not forget the drinking regime (a glass of water every hour).

Weight loss is rarely easy, especially if overweight is excessive.Either notice temporary diets or get used to yourself in proper nutrition is the choice of each person.Theoretically, 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, including delicious pastries, sweets, snacks that can be safely included in the menu without damage to the shape.