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Proper nutrition menu for weight loss for every day with recipes

Proper food is products that include all the necessary vitamins and trace elements.They help the body make up for energy, maintain health and contribute to weight loss.

Fundamentals of proper nutrition for weight loss

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

You cannot limit yourself to one type of diet.Proper nutrition includes in A wide variety of useful recipes and products for weight loss.

Sliming meals

Fundamentals of proper nutrition for weight loss at home:

  • A variety of diets.You can select products to your liking and enrich the menu with them;
  • Inadmissibility of starvation and overeating;
  • Fresh of products.Fresh fruits and vegetables contain a lot of fiber.They contribute to the improvement of metabolism and contain the required amount of vitamins;
  • Food compatibility.Some products are not used in one meal.They can negatively affect the body in aggregate;
  • Calopies calculation - This is the most important factor in the process of losing weight.You need to choose the daily norm and follow it.
  • The use of the required amount of liquid. Water is the main product of proper nutrition.The more water is drunk in a day, the better.

Where to start?

In the modern world, the cult of food is widely developed.To start losing weight on proper nutrition, it is important not to succumb to temptations.A woman needs to eat healthy and healthy food.

  1. The first thing to do when losing weight is to make a menu for a day/week/month.
  2. Further, Make a daily schedule of meals.It is best to divide it into 5 doses.
  3. It is important to paint the menu for every day by the hour.
  4. To switch to proper nutrition for weight loss, the gradual is important.Need to to remove from the usual menu smoothly food that contains Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.

Proper transition to proper nutrition

To protect herself from breakdowns, a woman needs Exclude a sharp transition to a new diet. It is necessary to gradually remove harmful products, replacing them with useful.

Important prevent starvation when losing weight.The body should always be full, otherwise overeating cannot be avoided.

What should be the diet?

The diet of proper nutrition for weight loss for each day should contain a full range of proteins, fats and carbohydrates.They will be well absorbed in the body and enrich it with vitamins and useful substances.

How to make a diet for weight loss?- The correct diet should include 5 meals, For example:

  1. Breakfast.Oatmeal or buckwheat porridge on water, without sugar and salt.You can add fruits, berries or nuts;
  2. Snack - yogurt, fruit or vegetable;
  3. Lunch - light soup or second - vegetables with low -fat meat;
  4. Snack - only vegetables or unsweetened yogurt;
  5. Dinner - more fiber - vegetables and fish;You can a piece of chicken.

Do not forget about water during weight loss. It is necessary to consume 2 liters of clean water per day.

List of products

Product list for proper nutrition And losing weight should be enriched with a necessary supply of beneficial substances.

To food products that contain "slow" fats, include:

  • olive, corn and sunflower oil;
  • varieties of nuts (sunflower seeds and others);
  • avocado;
  • Dark chocolate with maximum cocoa content.

A large number squirrel Contained in:

  • low -fat meat;
  • eggs without yolk;
  • fish and seafood;
  • cheese products, up to 30% fat;
  • dairy products with minimal fat content.

The number of slow carbohydratesthat are not reflected in weight, you can find in:

  • cereals (buckwheat, rice, oatmeal and millet);
  • macarone products made of solid varieties;
  • Bread based on bran, without 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 tasty.

Tips for women after 30

Proper nutrition for weight loss at home For women for 30 It should include products rich in calcium.It is after 30 years that a significant decrease in this substance in the body occurs.

Proper nutrition at home implies an exception From the diet of a woman of alcohol and coffee drinks.

When losing weight, the use of canned food, smoked meats and food with a high cholesterol content is prohibited.

In the menu for weight loss, you need to include as many vegetables and fruits as possibleIn order to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 Depends on the individual characteristics.

At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves health status and promotes weight loss.

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

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

Proper nutrition weight loss
  • dairy products;
  • low -fat varieties of meat/fish;
  • cereals;
  • vegetables, fruits;
  • green;
  • seafood, etc.

Menu and diet for a week

Calculate the daily daily norm of the necessary substances and kcal. The number of proteins, fats and carbohydrates for every day is:

  • 50% - carbohydrates;
  • 30% - proteins;
  • 20% - fats.

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

So, a week menu for proper nutrition when losing weight:

Mon

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low -fat cottage cheese;
  3. Lunch: low -fat soup;baked salmon with vegetables;
  4. Snack: 1 large apple;
  5. Dinner: vegetable salad and boiled brisket.

Tue

  1. oatmeal porridge and a slice of solid cheese;
  2. dried fruits;
  3. vegetable soup, boiled buckwheat and baked low -fat fish;
  4. low -fat yogurt;
  5. Cottage cheese casserole and green tea.

Cf.

  1. Loof cottage cheese and 1 egg;
  2. 1 banana;
  3. puree soup, rice porridge and baked fish;
  4. 2 apples;
  5. boiled brisket with vegetables;

Th

  1. omelet with vegetables;
  2. a handful of nuts;
  3. vegetable soup, steamed potato potatoes;
  4. kefir;
  5. Vegetable salad and 120 g of fish.

PT

  1. Buckwheat porridge in milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled brisket;
  4. 1 non -fat yogurt;
  5. Fresh vegetable salad, steamed fish.

Sat.

  1. Loof cottage cheese and 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetables and sternum;
  4. dried fruits;
  5. Baked fish and rice with vegetables.

Sun.

  1. oatmeal porridge, 2 cheesecakes;
  2. 1 banana;
  3. puree soup, buckwheat with low-fat fish;
  4. low -fat cottage cheese;
  5. Salad from fresh vegetables and briskets.

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

Program for a month

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

  • fractional nutrition;
  • products compatibility;
  • distribution of proteins, fats and carbohydrates;
  • use of low kcal products;
  • the predominance of fiber;
  • a ban on salt and sugar;
  • regular use of clean water;
  • ban on flour, fat, smoked;

The main point of this weight loss program is Calory balance.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption should be more consumption.

The best recipes

Simple recipe - Casserole of chicken fillet and vegetables.

For the preparation of the casserole, you will need:

  • carrots (1 pc. medium size);
  • chicken fillet (200 grams);
  • Cabbage color and broccoli (250 grams each);
  • cherry tomatoes (ordinary);
  • parsley;
  • 30 g Parmesan.

For sauce:

  • chicken broth (150 ml);
  • seasonings - pepper, nutmeg;
  • hard cheese;
  • flour;
  • milk or low -fat cream;
  • 2 yolks.

Method of preparation:

Rinse the cabbage and divide into inflorescences, boil until half -cooked.Add broth, cream, seasonings to cabbage water and cook for 5 minutes, constantly stirring the sauce.Beat the yolks and add to the sauce, then leave it until thickened in a water bath.

Lubricate the casserole form and lay out boiled chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.

Breakfast recipes

Everyone knows that the best period of eating is breakfast.It is after awakening that the body is able to quickly absorb the food incoming into it.For the full operation of all organs, it is important to start every morning with a glass of clean water at room temperature.

Breakfast recipes that are healthy and losing weight include such dishes:

Frytta is vegetable

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • green;
  • onions of tears;
  • Olive or vegetable oil (the vegetable composition can be changed).

Method of preparation:

We take a bowl.Beat it 4-5 eggs.Cut the vegetables of the same size.We take the pan, pour oil and heat.Next, pour well -mixed eggs into it, fall asleep the vegetable composition and herbs.We sprinkle all this at will.We put in a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

  • cottage cheese - 250 g;
  • milk - 100 ml;
  • eggs - 2 pcs;
  • vanilla
  • butter (to lubricate the shape).

Method of preparation:

Beat cottage cheese, milk, sugar, vanilla and yolks with a blender.We turn everything into a homogeneous mass.Next, we beat 2 proteins separately to the state of "airiness".And add all this to the curd mass.Mix.We spread in a lubricated mold.We bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • rice - 200 g;
  • water;
  • pumpkin:
  • milk.

Method of preparation:

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

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

Useful lunch

Lunch, with proper nutrition, should be full and useful.For the normal operation of the digestive system, it is necessary to use soups.When losing weight, it is important to exclude fried foods.It is better to boil it, stew, bake or steam.

Broccoli and spinach soup

Ingredients:

  • broccoli - 500 grams (fresh/frozen);
  • 2 bundle of spinach;
  • 2 small bulbs;
  • vegetable broth;
  • low -fat cream - 200 g;
  • Salt, spices.

Method of preparation:

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

Bring the soup over low heat to a boil.Add spices.After that, cook for another 5 minutes and turn off.Soup is ready!

Baked fish in the oven

Ingredients:

  • salmon/carp;
  • lemon;
  • parsley;
  • 2 tbsp of olive oil;
  • onions - 1 pc;
  • spices.

Method of preparation:

We clean the fish.Salt and pepper it to your taste.Cut the lemon into 2 halves.From one part, squeeze the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.

Next, take a baking sheet and cover it with baking paper.We spread the fish on it.In the abdominal part we put the lemon circles (you can a twig of rosemary/mint).We spray all this with oil (with parsley and lemon juice).We lay out the bow in a circle.Put in the oven (preheated to 180 degrees).We bake for 30 minutes.

Steam cutlets for weight loss

Ingredients:

  • chicken fillet - 500 g;
  • White bread - 2.5 slices;
  • Milk - 1/3 of ST;
  • onions - 1 pc;
  • 1 egg;
  • Salt, pepper.

Method of preparation:

We take bread and soak it in milk.We cut the fillet in a blender (it is possible in a meat grinder).Cut the onion and also add it to the blender.Next, beat the egg, salt.You can add greens and garlic.We mix 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 a high fiber content.Slow carbohydrates are best excluded from the menu.

Greeners can be a great option for dinner for weight loss:

  • all types of cabbage;
  • zucchini, eggplant, potatoes, pepper;
  • cereals;
  • Solid varieties of pasta.

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

  • fish;
  • low -fat meat;
  • eggs;
  • cottage cheese;
  • legumes.

Baked salmon

Ingredients:

  • 1 salmon steak;
  • Salt, pepper, dry basil.

Method of preparation:

We salt the salmon steak and put 20 mN in the refrigerator.After that we get it, pepper, add the basil.Next, the fish must be wrapped in foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

  • rice;
  • 1 Bulgarian pepper;
  • green;
  • 1 onion;
  • carrots - 1 pc;
  • salt, spices (pepper, turmeric);
  • Corn canned (or green peas).

Method of preparation:

Boil the rice (it should turn out scattered).Next, cut the bow with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Stew to half -consumption

After that, add boiled rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and TOMEN

Correct snacks

Sunnings with proper nutrition are especially important for weight loss.To achieve the desired result, it is important to be well -fed, but not to overeat.

For a light snack when losing weight, they are ideal:

  • fresh fruits/vegetables;
  • unsweetened yogurt or kefir;
  • low -fat cottage cheese;
  • dried fruits;
  • a handful of nuts (pistachios, cashews, hazelnuts, etc.);
  • Bars made of natural ingredients (dried fruits, varnishes, etc.);
  • High -quality bitter chocolate and green tea.

What are the results?

Compliance with proper nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is useful for the health of each person, it helps to reduce mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and returned to normal.