The appropriate nutritional menu for weight loss for every day with recipes

The appropriate food is products that include all necessary vitamins and trace elements.They help the body offset energy, maintain health and contribute to weight loss.

The basic principle of nutrition is suitable for weight loss

The process of losing weight at home is a stressful period.That is why The body needs to supplement all beneficial substancesPeople are lost with kilograms.And before changing the diet, it is important to calculate the body mass index.

You cannot limit yourself in a type of diet.The appropriate nutrition includes A series of useful formulas and products to lose weight.

Basic principles of appropriate nutrition to lose weight at home:

• A series of diets.You can choose the product to your liking and enrich the menu with them;
• Can't die and eat too much;
• Fresh of the product.Fruit and vegetables contain a lot of fiber.They contribute to improving metabolism and contains the necessary amount of vitamins;
• Food compatibility.Some products are not used at a meal.They can negatively affect the body in synthesis;
• Calculation Calopies - This is the most important factor in the process of weight loss.You need to choose daily norms and follow it.
• The use of essential liquid. Water is the main product of proper nutrition.The more drinking water in one day, the better.

Where to start?

In the modern world, food sects are widely developed.In order to start losing weight appropriately, it is important not to give up in temptation.A woman needs to eat healthy and healthy food.

1. The first thing to do when losing weight is a menu For a day/week/month.
2. Furthermore, Schedule daily meals.It is best to divide it into 5 doses.
3. It is important to draw the menu for every hour.
4. To switch to appropriate nutrition to lose weight, gradually very important.Need To remove from the usual menu smoothly Food contains Simple carbohydrate.This is sweet, grilled, fried, smoked and other harmful foods.

Appropriate conversion to appropriate nutrition

To protect herself from the incident, a woman needs Eliminate a sharp transformation into a new diet. It is necessary to gradually eliminate harmful products, replace them useful.

Important Prevent hunger when losing weight.The body must always be full, otherwise eat too much inevitable.

What should be a diet?

The appropriate diet to lose weight every day Fully containing proteins, fats and carbohydrates.They will be well absorbed in the body and enrich it with vitamins and useful substances.

How to implement a diet to lose weight?- The exact diet should include 5 meals, For example:

1. Breakfast.Oatmeal or porridge on water, no sugar and salt.You can add fruits, berries or nuts;
2. Snacks - yogurt, fruit or vegetables;
3. Lunch - Light soup or second vegetable with less meat;
4. Snack - Only vegetables or unsweetened yogurt;
5. Dinner - high in fiber - vegetables and fish;You can have a piece of chicken.

Do not forget water while losing weight. It is necessary to consume 2 liters of clean water daily.

List of products

Product list for appropriate nutrition And losing weight should be enriched with the supply of beneficial substances.

To food products Contains "slow" fat, include:

• Olive, corn and sunflower oil;
• seeds (sunflower seeds and others);
• butter;
• Black chocolate with maximum cocoa content.

A large number squirrel Contained in:

• Less meat;
• Eggs without yolk;
• fish and seafood;
• Cheese products, up to 30% fat;
• Dairy products with minimum fat content.

Number of slow carbohydratesDo not reflect on weight, you can find in:

• Cereals (buckwheat, rice, oatmeal and millet);
• Macarone products made of solid varieties;
• Bread based on bran, no yeast;
• Baked potatoes without oil and salt.

The list of useful foods is very diverse.This allows you to significantly enrich the menu and make it not only useful but also delicious.

Tips for women after 30

Nutrition is suitable for losing weight at home For women in 30 It should include calcium -rich products.That is after 30 years, a significant decline in this substance in the body occurs.

The appropriate nutrition at home implies an exception From the diet of a woman drinking alcohol and coffee.

When losing weight, the use of canned food, smoked meat and Foods with high cholesterol are banned.

In the menu to lose weight, you need to include as many vegetables and fruits as possibleTo continue metabolism and stabilize vitamins in the body.

Suitable nutrition to lose weight at home for women over 40 years old Depends on personal characteristics.

At this age, the metabolism slowed down due to hormonal changes.A complete conversion to appropriate nutrition helps improve health and promote weight loss.

Foods should contain a low amount of kcal, but at the same time useful as possible.

In the menu for weight loss, it is necessary to include products that accelerate metabolism and improve digestion:

• dairy products;
• Low meat/fish varieties;
• cereal;
• vegetables, fruits;
• green;
• Seafood, etc.

Menu and diet in a week

Calculate the daily norms of essential substances and Kcal. The amount of protein, fat and carbohydrate for each day is:

• 50% - carbohydrate;
• 30% - Protein;
• 20% - fat.

According to the appropriate nutrition diagram The main diet should be vegetables and fruits. It is better to use all the --CALORIE products in the morning, while not exceeding the daily calorie rate.

Therefore, a weekly menu for appropriate nutrition when losing weight:

Mon

1. Breakfast: porridge leaves with pumpkin;
2. Snack: low cottage cheese;
3. Lunch: Low soup;Grilled salmon with vegetables;
4. Snack: 1 large apple;
5. Dinner: Vegetable salad and boiled meat.

Tue

1. Oatmeal porridge and a slice of solid cheese;
2. Dry fruit;
3. Plant soup, boiled buckwheat and low grilled fish;
4. Low yogurt -fat;
5. Cottage Cheese Soong and Green Tea.

CF.

1. LOOF Cottage Cheese and 1 egg;
2. 1 banana;
3. Pureed soup, rice porridge and grilled fish;
4. 2 apples;
5. Brisket boiled with vegetables;

TH

1. Eggs coated with vegetables;
2. A small number of seeds;
3. Vegetable soup, steamed potatoes;
4. kefir;
5. Vegetable salad and 120 g fish.

PT

1. Buckwheat porridge in milk and 1 egg;
2. fruit;
3. Vegetable soup, buckwheat porridge, boiled breast;
4. 1 yogurt is not;
5. Fresh vegetable salad, steamed fish.

Sitting.

1. LOOF Cottage Cheese and 1 egg;
2. 1 banana;
3. Vegetable soup, vegetables and breastbone;
4. Dry fruit;
5. Grilled fish and rice with vegetables.

Sun.

1. Oatmeal porridge, 2 cheese cakes;
2. 1 banana;
3. Pureed soup, buckwheat with low fat fish;
4. Low cottage cheese;
5. Salad from fresh fruits and vegetables and Briskets.

Make a menu for a week to lose weight, it is important to take into account the physical or mental stress on the body during the day.

Program in a month

The appropriate nutrition program for weight loss in a month includes the following:

• Fractional nutrition;
• product compatibility;
• Distribution of protein, fat and carbohydrate;
• using low KCAL products;
• The dominance of fibers;
• Salt and sugar ban;
• regular use of clean water;
• Prohibition of flour, fat, smoked;

The main point of this weight loss program is Calory balance.It is important to maintain the stability of calories consumption throughout the month. Consuming calories should consume more.

The best recipes

Simple formula - The stew of chicken and vegetables.

For the preparation of stewed meat, you will need:

• Carrots (1 PC. Average size);
• Chicken fillet (200 grams);
• Cabbage and broccoli (each 250 grams);
• Cherry tomatoes (normal);
• parsley;
• 30 g Parmesan.

For sauce:

• Chicken broth (150 ml);
• Spices - pepper, nutmeg;
• hard cheese;
• flour;
• Low milk or cream;
• 2 yolks.

Preparation method:

Wash cabbage and divide into infrared, boil until half is cooked.Add broth, cream, spices into cabbage and cook for 5 minutes, constantly stir the sauce.Defeat the yolk and add the sauce, then leave it until thick in the tank.

Lubricating stewed meat and layout of boiled chicken, cabbage and carrots.Pour sauce.Add tomatoes and sprinkle cheese.Bake for 15 minutes until a cheese shell is formed.

Breakfast recipes

Everyone knows that the best meal time is breakfast.That is after waking up, the body can quickly absorb food to come into it.For all activities of all agencies, it is important to start every morning with a glass of clean water at room temperature.

Breakfast for healthy recipes and weight loss includes such dishes:

Frytta is vegetables

Ingredient:

• chicken eggs;
• Parmesan (optional);
• broccoli;
• Bulgaria pepper;
• Pastel;
• tomato;
• green;
• onions of tears;
• Olive oil or vegetable oil (vegetable composition can be changed).

Preparation method:

We took a bowl.Beat it 4-5 eggs.Cut the vegetables of the same size.We took the pan, poured oil and heat.Next, pour the eggs very well into it, falling asleep of vegetables and herbs.We sprinkle all of this as you like.We put in an oven that was heated before 8-10 minutes.

Cottage Cheese Soong to lose weight

Ingredient:

• Cottage cheese - 250 g;
• Milk - 100 ml;
• Egg - 2 PC;
• vanilla
• Butter (to lubricate shape).

Preparation method:

Defeat cheese, milk, sugar, vanilla and blender.We turn everything into a homogeneous block.Next, we defeat two separate proteins with a "air" state.And add all this to the mass of milk.Mix.We spread in a lubricating mold.We bake for 30-35 minutes at 160-170 degrees.

Rice porridge with pumpkin

Ingredient:

• Rice - 200 g;
• Water;
• Pumpkin:
• milk.

Preparation method:

We clean the pumpkin, cut into shapes.We put it in a pan.Add milk, rice and some sugar.Cook porridge until rice is ready.

During breakfast, it is better to restrain coffee or tea, if possible not to drink food.

Useful lunch

Lunch, with appropriate nutrition, should be complete and useful.For normal activity of the digestive system, soup is required.When losing weight, it is important to eliminate fried foods.It is better to boil it, stew, grill or steam.

Broccoli soup and spinach

Ingredient:

• Broccoli - 500 grams (fresh/frozen);
• 2 bundles of spinach;
• 2 small light bulbs;
• Vegetable broth;
• Low cream - 200 g;
• Salt, spice.

Preparation method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour broth.Cut the onion and slice spinach.After the broth is cooked, we remove the broccoli from it.We took a bowl, placed the chopped onions, spinach and boiled broccoli into it.Grind everything with the blender until the consistent consistency is formed.We add all this to the broth, add cream to it and put it on the fire.

Boil the soup on low heat.Add spices.Then cook for another 5 minutes and turn off.Soup is ready!

Grilled fish in the oven

Ingredient:

• Salmon/carp;
• lemon yellow;
• parsley;
• 2 tablespoons of olive oil;
• Onions - 1 PC;
• spice.

Preparation method:

We clean the fish.Salt and pepper according to your preferences.Cut the lemon into 2 half.From part, squeeze the juice, the second - cut into a circle.Mix lemon juice with parsley, olive oil.

Next, take a grill and cover it with grilled paper.We spread the fish on it.In the abdomen, we put lemon circles (you can have a branch of rosemary/peppermint).We spray all these things with oil (with parsley and lemon juice).We put the bow in a circle.Put in the oven (heated before 180 degrees).We bake for 30 minutes.

Steam pulls to lose weight

Ingredient:

• Chicken fillet - 500 g;
• White bread - 2.5 slices;
• Milk - 1/3 of ST;
• Onions - 1 PC;
• 1 egg;
• Salt, pepper.

Preparation method:

We took bread and soaked it in milk.We cut the pears in the blender (maybe in the meat grinder).Cut the onion and also add it to the blender.Next, whisk, salt.You can add green vegetables and garlic.We blend all this and make cutlets.Next, put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner should be light, with high fiber content.The slow carbohydrate is best excluded from the menu.

Greeners can be a great choice for dinner to lose weight:

• All types of cabbage;
• Zucchini, eggplant, potatoes, pepper;
• cereal;
• Types of solid pasta.

You can add animal protein to vegetable dishes in the form of:

• fish;
• Less meat;
• egg;
• Cheese of paintings;
• Beans.

Grilled salmon

Ingredient:

• 1 bit of salmon braid;
• Salt, pepper, dried basil.

Preparation method:

We steak salmon and put 20 MN in the refrigerator.We then received it, pepper, and basil.Next, the fish must be wrapped in foil, sprinkle with olive oil and put in a hot oven for 25 minutes.

Rice with vegetables To lose weight and lose weight

Ingredient:

• rice;
• 1 Bulgaria pepper;
• green;
• 1 onion;
• Carrots - 1 PC;
• Salt, spices (pepper, turmeric);
• Canned corn (or green beans).

Preparation method:

Boil rice (it will turn scattered).Next, cut the supply with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add crushed carrots and chopped pepper.Goods up to half consumption

After that, add boiled rice, beans (corn) there.Demonstrate for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen

Accurate snacks

Sunnings with appropriate nutrition is especially important to lose weight.To achieve the desired results, it is important to be good, but not too much.

For a snack when losing weight, they are ideal:

• Fresh fruits/vegetables;
• Yogurt without sugar or kefir;
• Low cottage cheese;
• Dry fruit;
• A small number of nuts (pistachios, cashews, hazelnuts, etc.);
• The bar is made of natural ingredients (dry fruit, varnish, etc.);
• Bitter chocolate and high quality green tea.

What is the result?

Applying appropriate nutrition and positive physical activity will achieve effective weight loss.

The appropriate nutrition is useful for each person's health, it helps reduce mass and reduce fat.Depending on the healthy diet, the weight is stable and return to normal.