Sliming Food - Menu for a week

If you want to lose weight quickly, let's choose the simplest appropriate diet: at least fats and carbohydrates, completely salty and sweet, and the results will not be long, you will participate with more kilograms and notice it after two or three weeks!).But don't wait for overweight, never return to you.As soon as you return to the recipes from the previous menu, the extra weight quickly returns to your circles, and, in every sense of the word "circle".

The only way in the issue of weight loss and weight control is proper nutrition.Trust me, proper nutrition can be delicious!You are definitely not hungry!

You just need to follow 2 principles:

• In regular small parts, eat partially.
• Different types of menu, taking into account all the criteria of KBZU.

Proper nutrition menu for every day to lose weight

There is no needConfuse the concepts of "proper nutrition" and "diet", These are two different ways to achieve the results of losing weight.On the diet, we limit ourselves in the use of certain foods, and it is not rare to talk about a compilation of a balanced diet, which takes into account individual indicators of weight loss.The result of this type of diet can often occur resentment, flatulence, diarrhea and even gastritis.And even if the diet was chosen correctly, its effect, as a rule, rests until the end of the strict menu, and after some time.With the end of the diet, your weight loss ends, the extra weight also returns rapidly as he left.

If your goal of compiling a new menu is not temporary harmony, but to improve health in general, choose proper nutrition.Turn to the fact that proper nutrition is not a temporary mode, not a menu for the purpose of quick weight loss, it is a way of life.

The basic principle of proper nutrition for weight loss:

• Gradual decrease of calories consumed in daily diet.Sudden restrictions in the daily menu causes metabolism and recession in breakdown, as it is very difficult for the body to start weight loss.After considering the calorie content of the daily diet, you need to gradually reduce it to 100–150 calories per week.
• Regular fat consumption.Important: Fat in the menu with proper nutrition should be useful - that is, plant and animal origin.They help both during weight loss and during profit.You can get them from fish and nuts (omega -3) or olive oil (polyunsaturated fat).Remember, if you do not include them in the diet, or not enough to include it, you can provoke a hormonal failure.
• Reduce the use of carbohydrates.It is impossible to remove them completely from the menu, because proper nutrition and healthy weight loss, firstly, compliance with a balanced menu.Give preference to slow carbohydrates that can provide long -term satisfaction levels.It can be grains (a type of grain, porridge) or vegetables.But rapid carbohydrates are completely excluded from the menu of proper nutrition, as they have no benefit.They immediately suck, increase blood sugar levels, and after a short time, the body again gives a hunger.
• Increase protein consumption.A lot of calories are spent on digestion compared to fat and carbohydrates.The inclusion of protein food in the menu improves metabolism and allows you to maintain muscles when you lose weight.
• There are small parts, but often.The daily diet should include 5-6 receptions during weight loss.To improve metabolism, it is necessary to regularly give the body to act as food processing.It avoids a sense of hunger, because if the breakdown between the food is too long, there is a possibility of a breakdown.

Proper nutrition menu base for weight loss:

• Breakfast:Slow carbohydrates and proteins (porridge and cheese cheese; eggs);
• Breakfast:Protein and fiber (cottage cheese; eggs; vegetables; fruits);
• dinner:Slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
• Breakfast:Protein and fiber (cottage cheese and fruits);
• dinner:Protein and fiber (boiled vegetables, cooked meat; fish and vegetables).

Don't forget to diversify the menu during weight loss, make them a beautiful feed.This will allow you to easily switch to a good nutrition without creating an exception from a healthy menu.

Appropriate nutrition compliance can make women happy with the most noticeable and reliable consequences of weight loss.If it is designed according to the rules, the balanced, completely eliminates the presence of harmful products in the menu, distributed according to the daily requirements of the body, then at home you can quickly achieve the desired results of weight loss.

The appropriate nutrition menu for girls and women will help in a pre -surrended menu.With proper nutrition, it is important to think through your menu, distribute the products competently, without decrease and excess.

Menu for every day within a week

monday

• Breakfast: Bajra -50 GR., Butter -1 H/L, Kefir -0.5L.;
• Snack: Cottage Cheese -150 GR., Apple -1 pc.;
• Lunch: boiled a type of grain - 50 gR., Bake Beef - 150 GR., Fresh Cabbage Salad - 100 G., Vegetable juice;
• Snack: Boiled egg - 1 pc., Green peas - 100 grams.;
• Dinner: Steam Fish - 150 GR., Broccoli - 100 GR., Black T.

Tuesday

• Oatmeal - 50 grams., Olive oil - 1 h/L, yogurt - 200 mL, fruit juice;
• Milk - 1 tbsp., Banana - 1 pc;;
• Rice - 50 GR., Chicken Breast - 150 GR., Fresh Cucumber - 1 pc., Kisel;
• Omelet with 1 egg, corn - 100 gR.;
• Steam Meat - 150 GR., Vegetable Mix - 150 GR., Tomato juice.

Wednesday

• Oatmeal - 50 GR., Butter - 1 h/L, Cottage Cheese - 150 GR., Green Tea;
• Date - 5 pcs., Natural yogurt - 150 mL;
• A type of grain 50 GR., Baked turkey turkey - 150 grams., Tomato - 1 pc., Oatmeal jelly;
• Milk 1 tbsp., Nut 50 GR.;
• Canned Tuna -150 GR., Sted Cabbage -150 GR., Green T.

Thursday

• A type of grain - 50 gR., Butter - 1 h/L, Borodino Bread and Butter Sandwich - 1 cousin., Tea, honey - 2 h/L;
• Apart from natural yogurt, fruit salad - 200 GR.;
• Rice - 50 grams., Chicken with vegetables - 200 GR., Beet core with olive oil - 100 grams., Kisel Oatmeal;
• Banana - 1 pc., Milk - 1 tablespoon;;
• Omelets on two eggs, fresh cucumber - 1 pc., Compot.

Friday

• Oatmeal - 50 grams., Butter - 1 tbsp., Boiled eggs - 2 pcs., Black tea;
• Kefir - 1 tablespoon., Woven - 5 pc;
• Millet - 50 GR., Fisheries Bang - 2 pc., Green peas - 100 g., Kisel;
• Natural yogurt - 1 tablespoon., Blueberry - 100 GR.;
• Boiled Veal - 200 GR., Studies Vegetables - 100 GR., Green T.

Saturday

• A type of grain - 50 grams., Olive oil - 1 h/L, toast with honey - 1 pc., Black tea;
• Kuraga - 10 pc., Milk - 1 tablespoon;;
• Rice - 50 GR., Baked turkey, stuffed with low -paneer and greens - 150 GR., Compot;
• Banana - 1 pc., Nut - 50 GR.;
• Boiled Fish - 150 GR., Corn - 150 GR., Green T.

sunday

• Oatmeal - 50 gR., Butter - 1 h/L, Cottage Cheese - 150 GR., Kisel;
• Milk jelly with fruits - 200 GR.;
• Rice - 50 grams., Beef with Vegetables - 200 GR., Compot;
• 1 egg, tomato - 1 pc;
• Baked turkey - 200 GR., Dill with fresh cabbage salad - 150 GR., Green T.

For breakfast and lunch, the number of grains in the menu is indicated in a dry form.

Fat burning and effective quick weight loss should be complemented with proper nutritional physical exertion for women.These squat, a cowardly run, cycling and many other weight loss exercises can be easy to give at home.

In the diet of proper nutrition for each day for men, you need to include products that give too much energy and effort, even though we are talking about losing weight.When compiling the menu, it is necessary to take into account the personal characteristics and needs of the man: parameters, lifestyle, daily levels of activity, and, in fact, the purpose of infection for proper nutrition is the purpose of infection for weight loss, a set of mass or maintaining the body in tone.According to it, you can change the amount of parts, make them more for active men, and are small for those who have primarily sedentary lifestyle.

A full -"Male menu" is often involved on the basis of nutritionists:

• Breakfast:Omelette, whole grain bread, tea without sugar;
• Breakfast:Sour -Milk Products;
• dinner:Salad, hard tea with vegetables with soup, meat or fish, vegetable oil;
• afternoon snack:Raw fruits or vegetables;
• dinner:Meat or fish pair with vegetables;
• At night:Milk or dairy products (kefir, fermented baked milk).

Placed out of the menu:Liquor;Spicy products;canned food;Acute and fried food.These products are not related to proper nutrition.

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

Proper nutrition for men - Menu for every day to lose weight

monday

• 2 eggs of glazes, grain bread toast, tea without sugar;
• Fat -Fri Cottage Paneer - 200 GR.;
• Grill Beef - 200 GR., Hard on vegetable broth - 200 mL, berry fruit drink;
• Feta Paneer - 100 GR.;
• Ripe Chicken Breast with Spinach - 200 GR.;
• A glass of warm milk.

Tuesday

• Porridge in milk - 200 GR., Bread with Bran - 1 cousin., Butter - 1 h/L, beat the hour without sugar;
• Kefir - 1 tablespoon;;
• Battery of the temple prepared in the air group - 200 GR., Boiled beat with walnuts and vegetable oil - 200 GR., Chicken broth - 150 mL, bunny compot;
• Grape - 200 GR.;
• Fisheries - 200 GR., Stemed Broccoli - 200 GR., Tea;
• A glass of fermented ash.

Wednesday

• Omelets on two eggs with champing, made of whole grain bread - 2 pcs., Jelly;
• Natural Yogurt - 200 GR.;
• Veal Steam Cutlet - 250 GR., Vegetable Hodges - 200 mL, tea is not sweet;
• Hurma 2 pc;
• Cabbage with Türkiye - 300 GR., Kuraga Compote;
• A glass of kefir.

Thursday

• A type of grain broker in milk - 200 GR., Boiled egg - 1 pc., Horbble T;
• Cottage Paneer and Jamun to Mousse - 200 GR.;
• Chopped chicken breast - 250 GR, hard - 200 GR., Schemel made of kissel;
• Orange - 1 pc., Nut - 50 GR.;
• Ripe with tomatoes under beef cheese - 250 GR., Fresh cabbage salad - 100 grams., Green tea;
• a glass of milk.

Friday

• 2 eggs with egg tomatoes, toast with butter - 1 pc., Tea is not sweet;
• Cheesecake - 300 GR.;
• Bors with beans - 200 GR., Caesar - 200 GR.;
• Watermelon - 250 GR.;
• Beef Lever Stu - 200 GR., Steam Vegetables - 200 GR., Jelly;
• A glass of fermented ash.

Saturday

• Wheat porridge - 200 GR., Pear - 1 pc., Black tea with honey;
• In addition to Brianza Salad, Celery and Spinach Linseed Oil - 300 GR.;
• Beef steu with chickpeas and zucchini - 300 GR., Kurin broth - 150 mL, composite with dried fruits without sugar;
• Orange fresh - 1 tbsp., Bending cookies - 100 GR.;
• Salmon with asparagus on an air - 300 GR., 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., Tomato juice - 1 tbsp;
• Apple - 2 pcs;;
• Valjetina Stake - 200 GR., Steam Vegetables - 200 GR., Tea.
• A glass of kefir.

This example of the menu for men for a week may vary slightly in the ratio or structure, but the products must correspond to 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 understandThis is a very extreme weight loss regimeCommonly low with a balanced diet.The permissible criteria to lose weight 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 better to include products from the list of proper nutrition in the menu.

The proper nutrition menu for every day to lose weight is an example of 1000 calorie per menu.

Example menu for 1 day:

• Breakfast:Two eggs' omelet (340 kcal), roti with bran - 1 kus (80 kcal), black tea with 1 h/l sugar (22 kcal);
• Breakfast:Peach (35 kcal);
• dinner:Fresh cabbage cabbage soup - 250 mL (63 kcal), wheat bread 1 kus (80 kcal);
• afternoon snack:D -fat cottage cheese - 100 grams (50 kcal), cherry jam - 2h/L (55 kcal);
• dinner:Ripe Potatoes - 2 pcs (160 kcal), boiled heck - 100 grams (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).

Result of daily nutrition: 999 calories.

Proper Nutrition - 1200 calorie menu per day:

• Breakfast:Oatmeal porridge on water from 50 grams of grain (250 kcal);
• Breakfast:Pear (43 kcal), beef steam cutlet - 2 pcs (150 kcal), botanical soup - 200 mL (150 kcal), cucumber and tomato salad - 150 grams (40 kcal);
• afternoon snack:Fruit Salad - 200 grams (35 kcal);
• dinner:A type of grain porridge - 100 grams (336 kcal), boiled or baked cod - 200 grams (150 kcal), red cabbage salad with 100 grams (50 kcal) greens.

Result of daily nutrition: 1200 calories.

Menu of proper nutrition for a day for 1,500 calories:

• Breakfast:Corn Oatmeal - 200 grams (244 kcal), apple - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
• Breakfast:Sweet curd - 125 mL (88 kcal);
• dinner:Soup on meat broth with vermicelli - 250 grams (196 kcal), rye bread 2 kus (156 kcal), orange 1 pc (48 kcal), chicken breast - 150 g (255 kg), fresh cucumber 2 pcs (14 kcal);
• afternoon snack:Small -Fat kefir 1 tbsp (60 kcal), apple (37 kcal), boiled pasta - 150 GR (147 kcal), fresh vegetable salad (cucumber, tomato, 200 grams of greens - 70 kcal), olive oil 1 TBSP/L (135 kilo calorie).

Result of daily nutrition: 1,498 calories.

The break between the reception should be 3 hours.Don't forget about drinking governance (a glass of water every hour).

Losing weight is rarely easy, especially if excess weight is high.Whether inspecting a temporary diet or accustomed to proper nutrition, each person has an option.In theory, it is not always easy to create a menu for weight loss, but everything is very easy in practice.Today there are many tips of proper nutrition, from which you can find delicious pastries, sweets, snacks that can be safely included in the menu without damage.