If you want to lose weight quickly, let's choose the simplest proper diet: a minimum fat and carbohydrate, completely exclude salt and sweet and the results will not be long to come, you will leave excess kilos and notice it after two or three weeks!)).But don't wait for excess weight will never return to you.As you return to the dish from the previous menu, excess weight quickly returns to their circles and in the whole sense of the word "call".
The only way out of weight loss and weight management is correct nutrition.Believe me, right nutrition can be tasty!You definitely don't have to be hungry!
You just need to follow 2 principles:
- Eat regular violations, in small doses.
- A variety of menu, taking into account all Kbzu criteria.
Right nutritional menu for each day to reduce weight
No needconfuse the terms "proper nutrition" and "diet", These are two different ways to succeed in losing weight.In the diet, we limit ourselves to the use of certain foods and it is not uncommon to talk about a summary of the balance of diet, which takes into account the unique evidence of losing weight.The result of such a diet can often be heartburn, flatulence, diarrhea and even gastritis.And even though the diet was properly chosen, the effects of it usually rest until the end of a strict menu and some after that.By the end of the diet, the weight loss ends, the excess weight returns even faster than it left.
If your goal of assembling a new menu is not a temporary harmony, but improves health in general, choose the right nutrition.Turn down to the fact that correct nutrition is not a temporary mode, but not a menu for the purpose of quickly getting weight loss, it is a lifestyle.
Fundament to the correct nutrition for weight loss:
- Gradually a reduction in calories consumed in a daily diet.Sudden restrictions in the daily menu lead to slowdown in metabolism and faults, because it is very difficult for the body to start the process of losing weight.After considering the calorie content of the daily diet, you need to gradually reduce it about 100-150 calories a week.
- Regular fat intake.Important: Fat in the menu with proper nutrition should be useful - that is, plant and animal origin.They help both with weight loss and during the benefits.You can get them from fish and nuts (omega-3) or olive oil (polyunsaturated fat).Remember that if you do not include them in the diet, or it is not enough to include, then you can cause hormonal failure.
- Reduce the use of carbohydrates.It is impossible to remove them completely from the menu, because the correct nutrition and a healthy weight loss is, firstly, consistent with the balance of the menu.Give a choice to slow down carbohydrates that can provide recording for a long time.It can be cereal (buckwheat, oatmeal) or vegetables.But rapid carbohydrates are excluded completely from the menu with proper nutrition, because there is no benefit from them.They suck immediately, raise blood sugar levels and after a short time the body gives back hunger.
- Increase protein consumption.Much more calories are protected in its digestion than in fat and carbohydrates.Taking protein food into the menu improves metabolism and allows you to maintain muscle mass when you lose weight.
- There are small parts, but often.Daily diet for weight loss should consist of 5-6 receptions.To improve metabolism, it is necessary to give the body regularly to work in the form of food processing.This avoids a feeling of hunger, because if the breaks between meals are very long, there is a likelihood of breakdown.
The basis for the correct nutritional menu for weight loss:
- Breakfast:Slow carbohydrates and protein (oatmeal and cottage cheese; eggs);
- Snack:protein and fiber (cottage cheese; eggs; vegetables; fruit);
- Dinner:Slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
- Snack:protein and fiber (cottage cheese and fruit);
- Dinner:Protein and fiber (steamed vegetables, baked meat; fish and vegetables).
Don't forget to diversify the menu with weight loss, make them a beautiful feed.This allows you to easily switch to good nutrition without making exceptions to a healthy menu.
Correlation with proper nutrition can please women with prominent and reliable weight loss results.If it is constructed according to the rules, balance, fully eliminates the existence of harmful products in the menu, is distributed according to the daily needs of the body, then you can quickly achieve the desired results of weight loss.
Proper nutritional menu for each day for girls and women will help in a pre -composite menu.With proper nutrition, it is important to think through your menu, distribute products on adequate, without lack and excess.
Menu for every day within a week
Monday
- Breakfast: Millet-50 gr., Butter-1 h/l, kefir-0.5 l.;
- Snack: Katvæstostur-15 Gr., Apple-1 PC.;
- Lunch: boiled buckwheat - 50 gr., Bake beef - 150 gr., Fresh cabbage salad - 100 g., Vegetable juice;
- Snack: boiled eggs - 1 pc, green beans - 100 g.;
- Dinner: steam fish - 150 gr., Broccoli - 100 gr., Black tea.
Tuesday
- Oatmeal - 50 g., olive oil - 1 hour/l, yogurt - 200 ml, fruit juice;
- Milk - 1 tbsp., Banana - 1 pcs;
- rice - 50 gr., chicken breast - 150 gr., fresh cucumber - 1 pcs;
- Omlet with 1 egg, grain - 100 gr.;
- Steam meat - 150 gr., Vegetable mixture - 150 gr., Tomato juice.
Wednesday
- Oatmeal - 50 gr., butter - 1 hour/l, cottage cheese - 150 gr., green tea;
- Dates - 5 pcs, natural yogurt - 150 ml;
- Buckwheat 50 gr., Baked turkey turkey - 150 g., Tomato - 1 pcs, oatmeal gel;
- milk 1 tbsp., nuts 50 gr.;
- Canned tuna -150 gr., Stewed cabbage -150 gr., Green tea.
Thursday
- Buck flour - 50 gr., Butter - 1 hour/l, sandwich of borodino bread and butter - 1 cousin., Tea, honey - 2 hours/l;
- Fruit salad by adding natural yogurt - 200 gr.;
- rice - 50 g., Stewed chicken with vegetables - 200 gr., Reddish with olive oil - 100 g., Kisel oatmeal;
- banana - 1 pc., milk - 1 tbsp.;
- Omlet on two eggs, fresh cucumber - 1 pcs, compote.
Friday
- Oatmeal - 50g, butter - 1 tbsp., boiled eggs - 2 pcs, black tea;
- Kefir - 1 tbsp., Bunas - 5 pcs.;
- millet - 50 gr., fishing steamed - 2 pcs, green beans - 100 g., Kisel;
- Natural yogurt - 1 tbsp., Blueberry - 100 gr.;
- Boiled veal - 200 gr., Stewed vegetables - 100 gr., Green tea.
Saturday
- Buck flour - 50 g., Olive oil - 1 hour/l, toasted bread with honey - 1 pcs, black tea;
- Kuraga - 10 pcs, milk - 1 tbsp.;
- rice - 50 gr., baked turkey, filled with low fat cheese and green - 150 gr., compote;
- banana - 1 pc, nuts - 50 gr.;
- Boiled fish - 150 gr., Cereal - 150 gr., Green tea.
Sunday
- Oatmeal - 50 gr., butter - 1 hour/l, cottage cheese - 150 gr., Kisel;
- Milk gel with fruit - 200 gr.;
- rice - 50 g., Stewed beef with vegetables - 200 gr., compote;
- Omlet of 1 egg, tomato - 1 pc;
- Baked turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.
For breakfast and lunch, the number of grains in the menu is shown in dry form.
Proper nutrition for women to burn fat and effective quickly weight loss must be added to physical exercise.It can be short, courageous running, cycling and many other weight -outs that are easy to give at home.
In the diet of proper nutrition for every day for men, you need to take products that provide a lot of energy and effort, even though we are talking about losing weight.When you assemble the menu, it is necessary to take into account the symptoms and needs of the person: variables, lifestyle, daily activity and, in fact, the purpose of transition to proper nutrition is weight loss, set mass or maintain your body in tone.Accordingly, you can change the volume of parts, make them more for active men and less for those who have mainly sedentary lifestyle.
The basis for full "male menu" nutritionists often include:
- Breakfast:egg cake, whole grain bread, tea without sugar;
- Snack:Sour -milk products;
- Dinner:Soup, meat or fish with stewed vegetables, salad by adding vegetable oil, hard tea;
- Afternoon snack:Raw fruits or vegetables;
- Dinner:stewed or pair of meat or fish with vegetables;
- At night:Milk or dairy products (kefir, fermented baked milk).
Excluded from the menu:alcohol;pickled products;canned food;Prey and fried food.These products are not associated with correct nutrition.
With average information, you consume about 3,300 - 3,600 calories.For weight loss, it is enough to gradually reduce the calorie content of the dishes to 1,800 - 2,200 kcal.
Right nutrition for men - menu for each day to reduce weight
Monday
- Sheen of 2 eggs, toast of grain bread, tea without sugar;
- Fat -free cottage cheese - 200 gr.;
- Grill beef - 200 gr., Hard on vegetable broth - 200 ml, berry drink;
- Feta cheese - 100 gr.;
- Baked chicken breast with spinach - 200 gr.;
- A glass of hot milk.
Tuesday
- Oatmeal in milk - 200 gr., Bread with Bran - 1 cousin, butter - 1 hour/l, hour green without sugar;
- Kefir - 1 tbsp.;
- Mustes batteries equipped in the air group - 200 gr.
- grapes - 200 gr.;
- Fishing - 200 gr., Steamed broccoli - 200 gr., Tea;
- A glass of fermented ashes.
Wednesday
- Omlet on two eggs with Champignons, Croutons made of whole grain bread - 2 pcs, Jelly;
- Natural yogurt - 200 gr.;
- Veal - 250 gr., Vegetables hodgepodge - 200 ml, tea is not sweet;
- Hurma 2 pcs;
- Stewed cabbage with turkey - 300 gr., Kuraga compote;
- A glass of kefir.
Thursday
- Buckwheat porridge in milk - 200 gr., Boiled eggs - 1 pcs, horbal tea;
- Mousse from cottage cheese and berries - 200 gr.;
- Shlnilel made of chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
- Orange - 1 pc, nuts - 50 gr.;
- Beef baked with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
- A glass of milk.
Friday
- Eggs with tomatoes of 2 eggs, toasted bread with butter - 1 pcs, tea is not sweet;
- cheesecake - 300 gr.;
- Borsch with beans - 200 gr., Caesar - 200 gr.;
- Melon - 250 gr.;
- Beef glass - 200 gr., Steam vegetables - 200 gr., Jelly;
- A glass of fermented ashes.
Saturday
- Wheat porridge - 200 gr., Pear - 1 pcs, black tea with honey;
- Brynza salad, celery and spinach by adding linseed oil - 300 gr.;
- Beef with chicken beans and zucchini - 300 grams, kurin broth - 150 ml, compote made of dried fruit without sugar;
- Orange fresh - 1 tbsp., Bowing cookies - 100 gr.;
- Salmon with asparagus on air griller - 300 gr., tea;
- Hot milk.
Sunday
- Grain flakes - 100 gr., Milk - 1 tbsp.;
- Katasetur pudding with raisins - 200 gr.;
- Pea soup - 200 ml, boiled beef - 150 gr., Tomaty juice - 1 tbsp.;
- Apple - 2 pcs.;
- Valjatina Steak - 200 gr., Steam Vegetables - 200 gr., Tea.
- A glass of kefir.
This example of a menu for men a week may be slightly different in proportions or composition, but the products should correspond to the correct nutrition.
Proper nutrition is a balanced combination of menu and selected products.Parts also play an important role.Some applications offer weight loss in a short period of time to limit daily diet up to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss controlHave little in common with a balanced diet.The permissible norm for losing 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 such strict weight loss measures, it is better to take products from the list of proper nutrition in the menu.
The menu with proper nutrition for each day to reduce weight is an example of a menu of 1000 calories
Example of menu for 1 day:
- Breakfast:Omlet of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with 1 hour/sugar (22 kcal);
- Snack:peach (35 kcal);
- Dinner:Fresh cabbage soup - 250 ml (63 kcal), wheat bread 1 Kus (80 kcal);
- Afternoon snack:De - Fitu cottage cheese - 100 g (50 kcal), cherry jam - 2 hours/l (55 kcal);
- Dinner:Baked potatoes - 2 pcs (160 kcal), cooked Hek - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).
The result of daily nutrition: 999 calories.
Right nutrition - menu with 1200 calories per day:
- Breakfast:Porridge on water from 50 grams of grain (250 kcal);
- Snack:Pear (43 kcal), beef steam disc - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
- Afternoon snack:Fruit salad - 200 g (35 kcal);
- Dinner:Buckwheat porridge - 100 g (336 kcal), boiled or baked cod - 200 g (150 kcal), red cabbage salad with green 100 g (50 kcal).
The result of daily nutrition: 1200 calories.
The menu with proper nutrition for one day for 1,500 calories:
- Breakfast:Corn oatmeal - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
- Snack:Sweet yogurt - 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 grams (255 kcal), fresh cucumbers 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, green 200 g - 70 kcal), olive oil 1 tbsp/l (135 kcal).
The result of daily nutrition: 1,498 calories.
Fractures between reception should be 3 hours.Don't forget the beverage control (a glass of water every hour).
The losing weight is rarely easy, especially if excess weight is excess.Whether you should monitor a temporary diet or get used to the right nutrition is the choice of each.Theoretically, it is not always easy to create a weight loss menu, but in fact everything is much easier.Today there are a lot of prescriptions on the right nutrition, including you can find delicious cakes, sweets, snacks that can be taken safely in the menu without damage in the picture.