If you want to lose weight quickly, choose the simplest right diet: minimal fats and carbohydrates, completely exclude salty and sweet, and the results will not be long, with excess kilograms and notice after two or three weeks!)).But don't wait for overweight, it will never come back to you.As soon as he returns to food from the previous menu, overweight returns quickly to his circle and in every sense of the word "circles".
The only way out for weight loss and weight loss is proper nutrition.Believe me, proper nutrition can be delicious!You don't have to be hungry!
You just have to follow 2 basic principles:
- Eat regularly in small portions.
- Different menu, considering all the norms of the KBZU.
Proper nutrition menu every day for weight loss
Not necessaryConfuses the concept of "proper nutrition" and "diet", These are two different methods to achieve the results of weight loss.In the diet, we restrict ourselves in the use of certain foods, and it is not uncommon to speak of a balanced diet that takes into account unique weight loss indicators.Such a diet can often be heartburn, bloating, diarrhea and even stomach inflammation.And even if the diet is properly chosen, its effect usually rests until the end of the strict menu and for a while.At the end of the diet, the end of weight loss, the excessive weight returns even faster than it has left.
If the design of the new menu is not temporary harmony, but in general to improve health, then choose the right nutrition.Turn off the fact that proper nutrition is not a temporary way, not a menu for quick weight loss, but a lifestyle.
Basics of proper nutrition for weight loss:
- Gradual reduction of calories consumed in daily diet.Sudden restrictions on the daily menu lead to metabolism and slow down breakdowns, as it is very difficult for the body to start the weight loss process.After examining the calorie content of your daily diet, you need to gradually reduce it with 100-150 calories per week.
- Regular fat consumption.Important: Fat in the menu with the right nutrition should be useful - that is, of plant and animal origin.They also help both weight loss and profit.You can obtain them from fish and nuts (omega-3) or olive oil (multiple unsaturated fats).Remember, if you do not take them into your diet or not be integrated, you can provoke hormonal failure.
- Reduce the use of carbohydrates.It is impossible to completely remove them from the menu as it is proper nutrition and healthy weight loss first and foremost to follow a balanced menu.Enter slow carbohydrates that can ensure a long -time saturated level.It can be cereals (buckwheat, oatmeal) or vegetables.However, fast carbohydrates are completely excluded from the proper nutrition menu as they have no advantage.They suck immediately, increase blood sugar, and after a short time the body gives hunger again.
- Increase protein consumption.They spend much more calories on digestion than fat and carbohydrates.The incorporation of protein items into the menu improves metabolism and allows you to maintain muscle mass if you lose weight.
- There are small portions, but often.The daily diet should consist of 5-6 bets during weight loss.To improve metabolism, you should regularly give your body to work in the form of food processing.This avoids the feeling of hunger because if the breaks between meals are very long, it is likely to be broken down.
The proper nutrition menu for weight loss is based on:
- Morning:slow carbohydrates and protein (porridge and cottage cheese; eggs);
- Snack:protein and fiber (cottage cheese; egg; vegetables; fruits);
- 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, fried meat; fish and vegetables).
Don't forget to diversify the menu during weight loss and make them beautiful feed.This allows you to easily switch to a good nutrition without an exception from a healthy menu.
Adherence to proper nutrition The weight loss may be the most noticeable and most reliable results of women.If it is built according to the rules, it is balanced, completely eliminates the presence of harmful products in the menu and is distributed in accordance with the daily needs of the body, then can quickly achieve the desired results of weight loss at home.
For girls and women, the proper nutrition menu helps every day in a prepared menu.With proper nutrition, it is important to think about the menu, to distribute the products competently without deficiency and excess.
Menu each day within a week
Monday
- Breakfast: Millet-50 gr., Butter-1 H/L, Kefir-0,5 l.;
- Snack: Curd-150 Gr., Apple-1 PC.;
- Lunch: boiled buckwheat - 50 gr., Fried beef - 150 gr., Fresh cabbage salad - 100 g, vegetable juice;
- Snack: boiled egg - 1 piece, green peas - 100 g;
- Dinner: steam walls - 150 gr., Broccoli - 100 gr., Black tea.
Tuesday
- Oatmeal - 50 g, olive oil - 1 h/l, yogurt - 200 ml, juice;
- Milk - 1 tablespoon, banana - 1 pc.;
- Rice - 50 gr., Chicken breast - 150 gr., Fresh cucumber - 1 pc., Kisel;
- Omlet with 1 egg, corn - 100 gr.;
- Steam meat - 150 gr., Vegetable mixture - 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;
- Hair Coast 50 gr., Roast turkey turkey - 150 g
- Milk 1 tbsp, walnut 50 gr.;
- Canned tuna -150 gr., Steamed cabbage -150 gr., Green tea.
Thursday
- Hair - 50 gr., Butter - 1 hour, sandwich borodino bread and butter - 1 cousin., Tea, honey - 2 h/l;
- Fruit salad with the addition of natural yogurt - 200 gr.;
- Rice - 50 g, steamed chicken with vegetables - 200 gr., Beetroot with olive oil - 100 g, oatmeal;
- banana - 1 pc., milk - 1 tbsp;
- Omlet on two eggs, fresh cucumbers - 1 pc., Compote.
Friday
- Oatmeal - 50 g, butter - 1 tablespoon, boiled egg - 2 pieces, black tea;
- Kefir - 1 tbsp, bunas - 5 pcs;
- millet - 50 gr., Fisheries steamed - 2 pieces, green peas - 100 g, small;
- Natural yogurt - 1 tbsp, blueberries - 100 gr.;
- Cooked veal - 200 gr., Steamed vegetables - 100 gr., Green tea.
Saturday
- Fending - 50 g, olive oil - 1 h/l, with toast honey - 1 piece, black tea;
- Kuraga - 10 pcs, milk - 1 tablespoon;
- Rice - 50 gr., Fried turkey filled with low fat cheese and greens - 150 gr., Compote;
- Banana - 1 piece, 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 gel with fruit - 200 gr.;
- Rice - 50 g, steamed beef with vegetables - 200 gr., Compote;
- 1 egg omelet, tomato - 1 pc.;
- Roast turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.
For breakfast and lunch, the number of cereals in the menu is indicated in dry form.
For women, the proper nutrition should be completed with physical effort for fat burning and efficient weight loss.It can be squatting, cowardly, cycling and many other weight loss exercises that are easy to enter at home.
Men should contain products that provide a lot of energy and effort every day in their nutritional diet, even when it comes to weight loss.When assembling the menu, the individual characteristics and needs of the person must be taken into account: parameters, lifestyle, daily activity and, in fact, the purpose of the proper nutrition is the purpose of losing weight, mass assets, or body sound.Accordingly, it can change the amount of portions, rather for active men, and may be smaller for those with a sedentary lifestyle.
The full "men's menu" nutritionists often include the following:
- Morning:omelette, whole grain bread, tea without sugar;
- Snack:Sour -milk products;
- Dinner:soup, meat or fish with steamed vegetables, salad, add vegetable oil, hard tea;
- Afternoon snack:raw fruits or vegetables;
- Dinner:steamed or a few meat or fish with vegetables;
- Night:Milk or dairy products (kefir, fermented fried milk).
Excluded from the menu:alcohol;marinated products;conserve;Acute and fried foods.These products are not related to proper nutrition.
With average physical activity, one person spends about 3300 to 3600 calories.It is sufficient to lose weight in the calorie content of the vessels to 1800 to 2200 kcal.
Proper nutrition for men - menu every day for weight loss
Monday
- 2 egg glaze, cereal bread toast, sugar -free tea;
- FAT -free cottage cheese - 200 gr.;
- Grid beef - 200 gr., Heavy vegetable soup - 200 ml, berry fruit drink;
- Feta Cheese - 100 gr.;
- Roast chicken breast with spinach - 200 gr.;
- A glass of hot milk.
Tuesday
- Oatmeal in milk - 200 gr., Bread bran - 1 cousin., Butter - 1 h/l, hour without green sugar;
- Kefir - 1 tbsp;
- The church of the air group batteries - 200 gr., Cooked beet with nuts and vegetable oil - 200 gr., Chicken soup - 150 ml, bunny compote;
- Grapes - 200 gr.;
- Fisheries - 200 gr., Steamed broccoli - 200 gr., Tea;
- A glass of fermented ash.
Wednesday
- Omelet on two eggs, champagne, whole grain bread crutons - 2 pieces, jelly;
- Natural Yogurt - 200 gr.;
- Cereal Mean East - 250 Gr., Vegetable Hodgepodge - 200 ml, tea is not sweet;
- Hurma 2 pcs;
- Steamed cabbage with turkey - 300 gr., Kuraga Compote;
- A glass of kefir.
Thursday
- Sailor porridge in milk - 200 gr., Boiled egg - 1 piece, horbal tea;
- Mousse cottage cheese and berries - 200 gr.;
- Shnnilel from chicken breast - 250 gr., Hard - 200 gr., Kisel;
- Orange - 1 piece, walnut - 50 gr.;
- Beef baked under cheese - 250 gr., Fresh cabbage salad - 100 g, green tea;
- A glass of milk.
Friday
- Egg 2 eggs with tomatoes, toast butter - 1 pc., Tea is not sweet;
- cheese cake - 300 gr.;
- Borsch beans - 200 gr., Caesar - 200 gr.;
- Melon - 250 gr.;
- Beef liver stew - 200 gr., Steam vegetable - 200 gr., Jelly;
- A glass of fermented ash.
Saturday
- Wheat porridge - 200 gr., Pear - 1 piece of black tea with honey;
- Brynza salad, celery and spinach linseed oil - 300 gr.;
- Beef with roasted chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote dried fruits without sugar;
- Orange Fresh - 1 tablespoon, bending cookies - 100 gr;
- Salmon asparagus in an air - sphere - 300 gr., Tea;
- Hot milk.
Sunday
- Corn flakes - 100 gr., Milk - 1 tbsp;
- Cottage cheese pudding with raisins - 200 gr.;
- Pea soup - 200 ml, cooked beef - 150 gr., Tomatny juice - 1 tbsp;
- Apple - 2 pcs;
- Valjatina Steak - 200 gr., Steam vegetable - 200 gr., Tea.
- A glass of kefir.
This example may be slightly different from menu for men in the proportions or composition, but the products must comply with proper nutrition.
Proper nutrition is a balanced menu composition and competently selected products.The portions also play an important role.Some programs offer weight loss in a short period of time to limit the daily diet to 1000 kcal a day.It is important to understand thisThis is a very extreme weight loss systemFew common with a balanced diet.The permissible standard for adult women is considered 1200-1500 kcal, and 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 proper nutrition list in the menu.
For weight loss, the proper nutrition menu is an example of a menu per 1000 calories
Example menu for 1 day:
- Morning:Two eggs (340 kcal), bread bran - 1 kcal), black tea with 1 hour sugar (22 kcal);
- Snack:peaches (35 kcal);
- Dinner:Fresh cabbage cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
- Afternoon snack:De -bag cottage cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
- Dinner:Roast potatoes - 2 pieces (160 kcal), boiled haks - 100 g (80 kcal), fresh cucumbers - 2 (11 kcal), tomato - 1 average (23 kcal).
Daily nutrition result: 999 calories.
Proper Nutrition - 1200 Calorie Menu Daily:
- Morning:Oatmeal porridge from 50 grams of cereals (250 kcal);
- Snack:pear (43 kcal), beef steam slices - 2 pieces (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:Boat oatmeal - 100 g (336 kcal), cooked or fried cod - 200 g (150 kcal), red cabbage salad with 100 g (50 kcal) greens.
Daily nutrition result: 1200 calories.
The proper nutrition menu for a day for 1500 calories:
- Morning:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon sugar (26 kcal);
- Snack:Sweet yogurt - 125 ml (88 kcal);
- Dinner:Soup broth with vermicelli - 250 grams (196 kcal), rye bread 2 kus (156 kcal), orange 1 piece (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumbers 2 pieces (14 kcal);
- Afternoon snack:Small -grease kefir 1 tablespoon (60 kcal), apple (37 kcal), cooked pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, 200 g - 70 kcal), olive oil 1 tablespoon/l (135 kcal).
Daily nutrition result: 1,498 calories.
The breaks between bets must be 3 hours.Do not forget the drinking system (one glass of water per hour).
Weight loss is rarely easy, especially if excessive weight is superfluous.To observe a temporary diet or bring yourself to proper nutrition is the choice of a person.Theoretically, it is not always easy to produce weight loss, but in practice everything is much easier.Nowadays, there are many recipes for proper nutrition, which include delicious cakes, sweets and snacks that can be safely involved in the menu without damaging the figure.