If you want to lose weight quickly, we choose the simplest correct nutrition: a minimum of fats and carbohydrates that completely exclude Salzy and sweetly, and the results will not take long.But don't wait for excess weight.As soon as you return to dishes from the previous menu, excess weight quickly returns to his circles and in any sense of the word "circles".
The only way out in the topic of weight loss and weight control is the right nutrition.Believe me, the right nutrition can be delicious!You definitely don't have to be hungry!
You only have to comply with 2 principles:
- Eat regularly in small portions.
- A large number of menu taking into account all the norms of the KBZU.
Proper nutritional menu for every day to reduce weight
No needConceal the concepts of the "right nutrition" and "diet"These are two different ways to achieve results for losing weight.When eating, we are limited to using certain foods, and it is not uncommon for us to talk about the compilation of a balanced diet that takes into account the individual indicators for weight loss.The result of such diets can often be heartburn, flatulence, diarrhea and even gastritis.And even if the diet has been selected correctly, its effect usually rests until the end of the strict menu and some time later.With the end of the diet, your weight loss ends, the overweight returns even faster than he went.
If your goal of creating a new menu is not a temporary harmony, but health in general, choose the right nutrition.Contact the fact that the right nutrition is not a temporary mode and not a menu for the purpose of rapid weight loss, but a attitude to life.
Basics of the right nutrition for weight loss:
- The gradual reduction in calories that are used in daily diet.Sudden restrictions in the daily menu lead to slowing down the metabolism and the collapse, since it is very difficult for the body to start losing weight.After taking into account the calorie content of the daily diet, you have to gradually reduce it by 100-150 calories per week.
- Regular fat consumption.Important: Fats in the menu with the right nutrition should be useful - i.e. vegetable and animal origin.They help equally with 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 not be sufficient to include, you can provoke a hormonal failure.
- Reduce the use of carbohydrates.It is impossible to completely remove it from the menu, since the right nutrition and healthy weight loss first adhere to a balanced menu.Preference for slow carbohydrates that can offer a level of saturation for a long time.It can be grain (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the right nutrition menu because they have no use.They suck in immediately and increase blood sugar levels and after a short time the body gives a hunger again.
- Increase protein consumption.Many more calories are spent on digestion than for fats and carbohydrates.The inclusion of protein food into the menu improves the metabolism and enables you to maintain the muscle mass.
- There are small portions, but often.The daily diet in weight loss should consist of 5-6 receptions.In order to improve the metabolism, it is necessary to give the body regularly in the form of food processing.This avoids a feeling of hunger, because if the breaks between meals are very long, there is the probability of a breakdown.
The basis of the right nutritional 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, cooked 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 during weight loss and make it a nice feed.In this way, you can easily switch to a good diet without making exceptions to a healthy menu.
Compliance with the right nutrition can please women with the most striking and reliable results of the weight loss.If it is built in accordance with the rules, the presence of harmful products in the menu is completely eliminated in accordance with the daily needs of the body, then you can quickly achieve the desired results of the weight loss at home.
The right nutritional menu for every day for girls and women helps in a prefabricated menu.With the right diet, it is important to rethink your menu, to distribute products competently, without deficiency and excess.
Menu for every day within a week
Monday
- Breakfast: Millet-50 gr., Butter-1 h/l, kefir-0.5 L.;
- Snack: Cottage Cheese 15 gr., Apple-1 PC.;
- Lunch: cooked buckwheat - 50 gr., Baked Beef - 150 gr., Fresh cabbage salad - 100 g, vegetable juice;
- Snack: cooked egg - 1 stc., 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 tablespoon, banana - 1 PC;
- Rice - 50 gr., Chicken breast - 150 gr., Fresh cucumber - 1 STC., Kisel;
- Omlet with 1 egg, corn - 100 gr.;
- Steam meat - 150 gr., Mixture mixture - 150 gr., Tomato juice.
Wednesday
- Oatmeal - 50 gr., Butter - 1 h/l, hut cheese - 150 gr., Green tea;
- Data - 5 STCS., Natural Yoghurt - 150 ml;
- Buckwheat 50 gr., Baked Truthahn Truthahn - 150 g.
- Milk 1 tablespoon, nuts 50 gr.;
- Tuna conserves -150 gr., Steamed cabbage -150 gr., Green tea.
Thursday
- Buckwheat - 50 gr., Butter - 1 h/l, sandwich from Borodino - bread and butter - 1 cousin., Tea, honey - 2 h/l;
- Fruit salad with natural yogurt - 200 gr.;
- Rice - 50 g, steamed chicken with vegetables - 200 gr.
- Banana - 1 PC., Milk - 1 tablespoon;
- Omle on two eggs, fresh cucumber - 1 STC., Compote.
Friday
- Oatmeal - 50 g., Butter - 1 tablespoon, cooked eggs - 2 sits, black tea;
- Kefir - 1 tbsp., Bunas - 5 PCs.;
- Mare - 50 gr., Fishing - 2 STCS., Green peas - 100 g, Kisel;
- Natural yogurt - 1 tablespoon, Blueberry - 100 gr.;
- Veal - 200 gr., Steamed vegetables - 100 gr., Green tea.
Saturday
- Buckwheat - 50 g.
- Kuraga - 10 STCs., Milk - 1 tablespoon;
- 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., Corn - 150 gr., Green tea.
Sunday
- Oatmeal - 50 gr., Butter - 1 h/l, hut cheese - 150 gr., Kisel;
- Milk jelly with fruits - 200 gr.;
- Rice - 50 g, steamed beef with vegetables - 200 gr., Compotia;
- Omlet from 1 Ei, Tomate - 1 STC.;
- Baked turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.
For breakfast and lunch, the number of grain in the menu is specified in dry form.
The appropriate nutrition for women to burn fat and effective fast weight loss must be supplemented by physical exertion.Window gags, a cowardly, cycling and many other weight loss exercises that are easy to forgive at home can be.
In the diet of appropriate nutrition for men, you have to include products that offer a lot of energy and effort, even if we talk about losing weight.When compiling the menu, it is necessary to take into account the individual properties and needs of humans: parameters, lifestyle, daily activity level and actually the purpose of the transition to adequate nutrition, weight loss, a lot of masses or maintaining the body in sound.In accordance with this, you can change the part volume, make you more for active men and make it smaller for those who have a mainly sitting lifestyle.
The basis of a full nutritionist "male menu" often include:
- Breakfast:Omelet, whole grain bread, tea without sugar;
- Snack:acid dairy products;
- Dinner:Soup, meat or fish with steamed vegetables, salad with vegetable oil, hard tea;
- Afternoon snack:Raw fruit or vegetables;
- Dinner:steamed or a few meat or fish with vegetables;
- At night:Milk or dairy products (kefir, fermented back milk).
Excluded from the menu:Alcohol;Sayed products;Provisions;Acute and fried food.These products are not related to the right nutrition.
With average physical activity, a man outputs about 3,300 - 3,600 calories.For weight loss, it is sufficient to gradually reduce the calorie content of dishes to 1,800 to 2,200 kcal.
Proper nutrition for men - menu for every day to reduce weight
Monday
- Glassers of 2 eggs, toast from grain bread, tea without sugar;
- Fat -free cottage cheese - 200 gr.;
- Gitter beef - 200 gr.
- Feta cheese - 100 gr.;
- Baked chicken breast with spinach - 200 gr.;
- A glass of hot milk.
Tuesday
- Oatmeal in milk - 200 gr., Bread with Kleie - 1 cousin., Butter - 1 h/l, hour green without sugar;
- Kefir - 1 tablespoon;
- Temple batteries prepared in the air group - 200 gr., Cooked beets with walnuts and vegetable oil - 200 gr., Chicken broth - 150 ml, rabbit;
- Grapes - 200 gr.;
- Fisheries - 200 gr., Damped broccoli - 200 gr., Tea;
- A glass fermented ash.
Wednesday
- Omle on two eggs with mushrooms, croutons made of wholemeal bread - 2 STCs., Jelle;
- Natural yogurt - 200 gr.;
- Value Steam Cotors - 250 gr., Vegetables HodgePodge - 200 ml, tea is not cute;
- Hurma 2 PCs;
- Stewed Kohl with Türkiye - 300 gr., Kuraga Compote;
- A glass of kefir.
Thursday
- Buckwheat porridge in milk - 200 gr., Cooked egg - 1 STC., Horbaltee;
- Mousse from Cottage Cheese and Berren - 200 gr.;
- Shnnilel 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;
- A glass of milk.
Friday
- Eggs with tomatoes of 2 eggs, toast with butter - 1 stc., Tea is not cute;
- Cheesecake - 300 gr.;
- Borsch with beans - 200 gr., Caesar - 200 gr.;
- Melon - 250 gr.;
- Beef Schleber - Step - 200 gr., Steam vegetables - 200 gr., Gelee;
- A glass fermented ash.
Saturday
- Wheat porridge - 200 gr., Pear - 1 PC, black tea with honey;
- Brynza salad, celery and spinach when adding linseed oil - 300 gr.;
- Beef pot with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote made of dried fruits without sugar;
- Orange Frisch - 1 tablespoon, arch biscuits - 100 gr.;
- Salmon with asparagus in an air -griller - 300 gr., Tea;
- Hot milk.
Sunday
- Corn flakes - 100 gr., Milk - 1 tablespoon;
- Hut cheese pudding with raisins - 200 gr.;
- Pea soup - 200 ml, cooked beef - 150 gr., Tomatny -Juice - 1 tablespoon;
- Apples - 2 PCs;
- Valjatina Steak - 200 gr., Steam vegetables - 200 gr., Tea.
- A glass of kefir.
This example of the menu for men for a week can easily differ in shares or composition, but the products should correspond to the proper diet.
The right nutrition is a balanced menu composition and competently selected products.Portions 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 regimeLittle together with a balanced diet.The permissible standard for losing weight an adult woman can be viewed as 1200-1500 kcal.It is better that men increase the daily menu to 2200 kcal.However, if you choose such strict weight loss measures, it is better to include products from the list of the right nutrition into the menu.
The menu of the right nutrition for every day to reduce weight is an example of one menu per 1000 calories
Example menu for 1 day:
- Breakfast:Omle of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with 1 h/l sugar (22 kcal);
- Snack:Peach (35 kcal);
- Dinner:Fresh cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
- Afternoon snack:De -fat hut cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
- Dinner:Baked potatoes - 2 STCs (160 kcal), cooked HEK - 100 g (80 kcal), fresh cucumber - 2 STCs (11 kcal), tomato - 1 average (23 kcal).
The result of the daily diet: 999 calories.
Proper nutrition - menu of 1200 calories per day:
- Breakfast:Oat fur porridge on water made of 50 grams of grain (250 kcal);
- Snack:Pears (43 kcal), beef steam chop - 2 STCs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber and tomato salad - 150 grams (40 kcal);
- Afternoon snack:Fruit salad - 200 g (35 kcal);
- Dinner:Buckwheat porridge - 100 g (336 kcal), cooked or baked cod - 200 g (150 kcal), red cabbage salad with green from 100 g (50 kcal).
The result of the daily diet: 1200 calories.
The menu of the right nutrition for a day for 1,500 calories:
- Breakfast:Maisbrei - 200 g (244 kcal), apple - (37 kcal), green tea with 1 tsp 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 STC (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumber 2 STCs (14 kcal);
- Afternoon snack:Small kefir 1 tablespoon (60 kcal), apple (37 kcal), cooked pasta - 150 g (147 kcal), fresh vegetable salad (cucumber, tomato, green from 200 g - 70 kcal), olive oil 1 TB/L (135 kcal).
The result of the daily diet: 1,498 calories.
The breaks between receptions should be 3 hours.Don't forget the drinking regime (a glass of water per hour).
The weight of the weight is rarely simple, especially when overweight is excessive.Regardless of whether you want to observe temporary diet or get used to the right nutrition, the choice of every person.In theory, it is always not easy to create a menu for weight loss, but in practice everything is much easier.Today there are many recipes of the right nutrition, under which you can find delicious pastries, sweets and snacks that can be safe in the menu without damaging the figure.