If you want to lose weight quickly, let the diet simple to choose: fats and carbohydrates at least exclude salty and sweet, and the long results will not come, you will be involved in excessive kilograms and you will notice it after two or three weeks!)).But do not wait to have too much weight back forever.Once you return to a wisdom from the previous menu, too much weight goes back quickly on his circles, and, in every sense of the word “circles”.
The only way out for weight loss and weight control is right nutrition.Believe me, right nutrition can be tasty!Certainly you don't have to be hungry!
You only need to adhere to 2 principles:
- They eat regularly, in small parts.
- Different menu, taking into account all the KBZU norms.
Appropriate nutrition menu for every day to reduce weight
Any requirementConfuse the concepts of "proper nutrition" and "diet", these are two different ways to achieve results in losing weight.On the diet, we limit the use of certain foods, and we rarely talk about a balanced diet, which takes into account the individual indicators of the lost weight.The result of such foods is often the heart, generosity, diarrhea, and even gastritis.And even if the diet was chosen properly, its effect, as a rule, is to the end of the intense menu, and some time later.With the end of the diet, your weight ends weight, too much weight returns faster than it left.
If your goal to compile a new menu is not temporary, but improve the health in general, then choose right nutrition.The proper nutrition is not a temporary method, and not a menu for rapid weight loss, it is a career.
The origin of appropriate nutrition for weight loss:
- The gradual reduction of calories consumed in the daily diet.Sudden restrictions in the daily menu lead to a slowdown of metabolism and breakdowns, because it is very difficult for the body to lose weight.After you consider the calorie content in the daily diet, you must gradually reduce it at 100-150 calories per week.
- Regular fat consumption.Important: fats in the menu with proper nutrition should be useful - that is, plant and animal origin.They help evenly during weight loss and during the gain.You can get them from fish and nuts (omega-3) or olive oil (unsaturated fats).Remember, if you do not include them in the diet, or if it is not enough to include it, you can encourage hormonal failure.
- Reduce the use of carbohydrates.It is impossible to remove them completely from the menu, because proper nutrition and healthy weight loss, first of all, are performing a flat menu.Give priority to slow carbohydrates that can provide a level of satiety for a long time.It can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the appropriate nutrition menu, because there is no benefit in them.They immediately draw, raising the level of blood sugar, and after a short period of time, the body gives hunger again.
- Increase protein consumption.Its much more calories are consumed than fatty and carbohydrates.The inclusion of protein food in the menu improves metabolism and enables you to keep muscle mass while losing weight.
- There are small parts, but often.There should be 5-6 reception in the daily diet during weight loss.To improve metabolism, the body needs to be given regularly to operate in the form of food processing.This avoids a sense of hunger, as if the breaks between meals are long, there is a probability of a breakdown.
Origin of the appropriate nutrition menu for weight loss:
- Breakfast:slow carbohydrates and protein (porridge 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 (cheese and cottage fruit);
- Dinner:Protein and fiber (steamed vegetables, baked meat; fish and vegetables).
Do not forget to diversify the menu during weight loss, make them beautiful feed.This will enable you to move well to good nutrition without making exceptions from a healthy menu.
Compliance with proper nutrition of women with the most significant and reliable results can satisfy weight loss.If it is built according to the rules, the presence of harmful products in the menu is completely eliminated, it is distributed according to the daily requirements of the body, then at home you can quickly achieve the desired weight loss results.
The appropriate nutrition menu for each day will help girls and women in a pre -combined menu.With proper nutrition, it is important to think about your menu, distributing products competently, without deficiency and excess.
Menu for each day within a week
Monday
- Breakfast: Millet-50 gr., Butter-1 h/l, kefir-0.5 l.;
- Snack: cheese-1550 gr., Apple-1 pc.;
- Lunch: boiled buckwheat - 50 gr., Baked beef - 150 gr., Fresh cabbage salad - 100 g.
- Snack: boiled egg - 1 pc., Green peas - 100 g.;
- Dinner: Steam Fish - 150 gr., Broccoli - 100 gr., Black tea.
Tuesday
- Oatmeal - 50 g., Olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
- Milk - 1 tbsp., Banana - 1 pc.;
- Rice - 50 gr., Breast chicken - 150 gr., Fresh cucumber - 1 pc., Kisel;
- Omlet 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;
- Dates - 5 pcs., Natural yogurt - 150 ml;
- Buckwheat 50 gr., Turkey Turkey baked - 150 g., Tomatoes - 1 pc.
- Milk 1 tbsp., Nuts 50 gr.;
- Canned tuna -150 gr., Stewed cabbage -150 gr., Green tea.
Thursday
- Buckwheat - 50 gr., IM - 1 H/L, Bread sandwich and Borodino Im - 1 cousin., Tea, honey - 2 h/l;
- Fruit salad with natural yogurt add - 200 gr.;
- Rice - 50 g., Chicken stewed with vegetables - 200 gr., Beet choir with olive oil - 100 g.
- Banana - 1 pc., Milk - 1 tbsp.;
- Omlet on two eggs, fresh cucumber - 1 pc., Compote.
Friday
- Oatmeal - 50g., Butter - 1 tbsp., Boiled eggs - 2 pcs., Black tea;
- Kefir - 1 tbsp., Bunas - 5 pcs.;
- millet - 50 gr., steamed fisheries - 2 pcs., green peas - 100 g., Kisel;
- Natural yogurt - 1 tbsp., Blueberry - 100 gr.;
- Cooked veal - 200 gr., Stewed vegetables - 100 gr., Green tea.
Saturday
- Buckwheat - 50 g., Olive oil - 1 h/l, toast with honey - 1 computer., Black tea;
- Kuraga - 10 pcs., Milk - 1 tbsp.;
- Rice - 50 gr.
- Banana - 1 pc., Nuts - 50 gr.;
- Cooked fish - 150 gr., Corn - 150 gr., Green tea.
Sunday
- Oatmeal - 50 gr., Butter - 1 h/l, cottage cheese - 150 gr., Kisel;
- milk jelly with fruit - 200 gr.;
- rice - 50 g., beef stewed with vegetables - 200 gr., compote;
- Omlet of 1 egg, tomatoes - 1 pc.;
- Turkey baked - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.
For breakfast and lunch, the number of cereals is reflected in the menu in dry form.
Proper nutrition must be made for women to burn fat and supplement quick weight loss with physical intent.It can be squads, running curators, a cycling and many other weight loss exercises that are easy to bring at home.
In the proper nutrition diet for every day for men, you must include products that give a lot of energy and effort, even if we are talking about losing weight.In compiling the menu, the man's individual characteristics and needs need to be taken into account: parameters, lifestyle, daily level of activity, and, in fact, the purpose of transfer to proper nutrition is weight loss, mass series or maintain the body in tone.By this, you can change the size of parts, make them more for active men, and less for those who are mostly inactive lifestyle.
Often include a complete "male menu" nutrition: often:
- Breakfast:omelet, whole grain bread, tea without sugar;
- Snack:Sour -milk products;
- Dinner:Soup, meat or fish with stewed vegetables, salad with vegetable oil, hard tea;
- Evening 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;Sour and fried food.These products do not apply to proper nutrition.
With average physical activity, a man spends about 3,300 - 3,600 calories.For weight loss, the calorie content of wisdom is sufficient to gradually reduce to 1,800 - 2,200 kcal.
Proper nutrition for men - menu for every day to reduce weight
Monday
- Glazes of 2 eggs, toast grain bread, tea without sugar;
- Fat cheese -free - 200 gr.;
- Grille beef - 200 gr., Hard on vegetable flag - 200 ml, drink berries fruit;
- Feta cheese - 100 gr.;
- Baked chicken breast with spinach - 200 gr.;
- Hot milk glass.
Tuesday
- Oatmeal in milk - 200 gr., Bread with bran - 1 cousin., Butter - 1 h/l, green hour without sugar;
- Kefir - 1 tbsp.;
- Temple batteries prepared in the air group - 200 gr., Boiled beets with walnuts and vegetable oil - 200 gr.
- grapes - 200 gr.;
- Fisheries - 200 gr., Steamed broccoli - 200 gr., Tea;
- Glass of fermented ash.
Wednesday
- Omlet on two eggs with champignons, croutons made of whole grain bread - 2 pcs., Jelly;
- Natural yogurt - 200 gr.;
- Vegetable steam cutlets - 250 gr., Vegetable hodgepodge - 200 ml, there is no sweet tea;
- Hurma 2 PCs;
- cabbage stewed with Turkey - 300 gr., Kuraga compote;
- Kefir glass.
Thursday
- buckwheat porridge in milk - 200 gr., boiled egg - 1 computer., Horbal Tea;
- mousse from cheese and cottage berries - 200 gr.;
- Snnilel made of chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
- Orange - 1 pc., Nuts - 50 gr.;
- Baked beef with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
- Milk glass.
Friday
- Eggs with tomatoes of 2 eggs, toast to butter - 1 pc., No sweet tea;
- cheese cakes - 300 gr.;
- Borsch with beans - 200 gr., Caesar - 200 gr.;
- Melon - 250 gr.;
- Beef liver stew - 200 gr., Steam vegetables - 200 gr., Jelly;
- Glass of fermented ash.
Saturday
- wheat porridge - 200 gr., pear - 1 computer., black tea with honey;
- Brynza salad, celery and spinach to add oil - 300 gr.;
- Beef stew with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote from dried fruit without sugar;
- Orange Fresh - 1 tbsp., Bowing cookies - 100 gr.;
- salmon with asparagus on air -griller - 300 gr., tea;
- Hot milk.
Sunday
- cereal flakes - 100 gr., milk - 1 tbsp.;
- Pudding cottage cheese with raisins - 200 gr.;
- Pea soup - 200 ml, boiled beef - 150 gr., Tomatny juice - 1 tbsp.;
- Apples - 2 pcs.;
- Valjatina intestine - 200 gr., Steam vegetables - 200 gr., Tea.
- Kefir glass.
This example of the menu for men for a week can be slightly different in terms of proportion or composition, but the products should be consistent with appropriate nutrition.
Proper nutrition is a flat menu composition and capable products.Parts also play an important role.Some programs offer your weight loss in a short period to limit the daily diet up to 1000 kcal per day.It is important to understand thatThis is a great weight systemNot much common with a balanced diet.This allowable norm to lose adult women weight can increase 1200-1500 kcal, it is better for men to increase the daily menu to 2200 kcal.However, if you decide on weight loss intensity measures, it is best to include products from the appropriate nutrition list in the menu.
An example of a menu per 1000 calories is the appropriate nutrition menu for each day to reduce weight
Sample menu for 1 day:
- Breakfast:Omlet two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with sugar 1 h/l (22 kcal);
- Snack:Peach (35 kcal);
- Dinner:Fresh cabbage cabbage soup - 250 ml (63 kcal), 1 kus wheat bread (80 kcal);
- Evening snack:Cottage cheese of -fat - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
- Dinner:Baked potatoes - 2 pcs (160 kcal), boiled hek - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato average - 1 (23 kcal).
Daily nutrition result: 999 calories.
Proper nutrition - menu of 1200 calories per day:
- Breakfast:Oatmeal porridge on water from 50 grams of cereals (250 kcal);
- Snack:Pear (43 kcal), beef steam cuttings - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
- Evening snack:Fruit salad - 200 g (35 kcal);
- Dinner:Porridge Buckwheat - 100 g (336 kcal), boiled or baked cod - 200 g (150 kcal), red cabbage salad with green of 100 g (50 kcal).
As a result of daily nutrition: 1200 calories.
The appropriate nutrition menu for a day for 1,500 calories:
- Breakfast:Cereal porridge - 200 g (244 kcal), apple - (37 kcal), green tea with sugar 1 CHP (26 kcal);
- Snack:Sweet yogurt - 125 ml (88 kcal);
- Dinner:Soup on meat flag 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);
- Evening snack:Small -fat kefir 1 tbsp (60 kcal), apple (37 kcal), boiled pasta -150 gr (147 kcal), fresh vegetable salad (cucumber, tomatoes, green of 200 g -70 kcal), olive oil 1 tbsp/l (135 kcal).
Daily nutrition leads: 1,498 calories.
The breaks should be between 3 hours reception.Do not forget about the drinking regime (a glass of water every hour).
Rarely lose weight is easy, especially if excessive weight is excessive.Whether it will be viewed on temporary essays or whether you are in your proper nutrition, everyone's choice is.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 prescriptions of proper nutrition, and you can find delicious pastries, sweets, snacks among them that can be safely included in the menu without damaging the figure.