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Proper food menu for weight loss every day with recipes

Proper food is products that include all the necessary vitamins and trace elements.They help the body create energy, maintain health and lose weight.

The basics of proper nutrition for weight loss

The process of weight loss is a stressful period.Therefore The body needs to fill all useful substancesWhich were lost in 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 meals include A variety of useful recipes and products for weight loss.

A weak meal

Proper nutritional basics for losing weight at home:

  • A variety of diet.You can choose products to your taste and enrich the menu with them;
  • Inadmissibility of hunger and excess weight;
  • New products.Fresh fruits and vegetables contain a lot of fibers.They help improve metabolism and contain the required amount of vitamins;
  • Food compatibility.Some products are not used in one meal.They can adversely affect the body in the aggregate;
  • Calopies calculated - This is the most important factor in the process of weight loss.You have to choose the daily norm and follow it.
  • The use of the required amount of liquid. Water is a key product of proper nutrition.The more water is drunk per day, the better.

Where should we start?

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

  1. The first thing to do when losing weight is to make a menu Day/week/month.
  2. Further, Make a daily schedule meal.It is best to divide it into 5 doses.
  3. It is important to paint the menu every day for an hour.
  4. To move to proper nutrition for weight loss, it is gradually important.Need To remove from a conventional menu smoothly Food that contains Simple carbohydrates.It is sweet, baking, fried, smoked and other harmful foods.

Proper transition to proper meal

In order to protect himself, a woman needs Exclude a sharp transition to a new diet. It is necessary to gradually remove harmful products, replace them with useful.

Important Avoid hunger for weight loss.The body should always be full, otherwise you will avoid excess.

What should be a diet?

A proper diet for weight loss for each day Contains a complete assortment of proteins, fats and carbohydrates.They are well absorbed in the body and are enriched with vitamins and beneficial substances.

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

  1. Breakfast.Oatmeal or buckwheat porridge on water, without sugar and salt.You can add fruits, berries or nuts;
  2. Food - yogurt, fruits or vegetables;
  3. Lunch - light soup or second - vegetables with low meat;
  4. Food - only vegetables or involuntary yogurt;
  5. Dinner - more fiber - vegetables and fish;You can slice the chicken.

Do not forget about water loss when losing weight. It is necessary to consume 2 liters of pure water per day.

Product list

Product list for proper nutrition And weight loss should be enriched with the necessary supply of useful substances.

Food products that Contains "slow" fats, Include:

  • Olive, corn and sunflower oil;
  • Nut varieties (sunflower seeds and others);
  • Avocado;
  • Dark chocolate with maximum cocoa content.

A large number of Squirrel Contains:

  • Low meat;
  • Eggs without yolk;
  • Fish and seafood;
  • Cheese products, up to 30% fat;
  • Dairy products with minimal fat content.

The number of slow carbohydratesWhat is not reflected in weight can be seen:

  • Cereals (buckwheat, rice, oatmeal and millet);
  • Pasta products made of solid varieties;
  • Bran -based bread, 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 become not only useful but also delicious.

Tips for women after 30 years

Proper meals for weight loss at home 30 for women It should contain calcium -rich products.After 30 years, this substance is a significant decline in the body.

A proper meal at home implies an exception From a diet of a woman's alcohol and coffee drinks.

When losing weight, using canned foods, smoked meat and Food with high cholesterol content is prohibited.

In the weight loss menu, you need to incorporate as many vegetables and fruits as possibleRenewing metabolism and stabilizing vitamin balance in the body.

Proper meals for weight loss at home for women over 40 years of age Depending on the individual characteristics.

At this age, metabolism is slowed due to hormonal changes.Full transition to proper nutrition improves health and promotes weight loss.

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

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

Loss of proper nutritional weight
  • Dairy products;
  • Low varieties of meat/fish;
  • Cereals;
  • Vegetables, fruits;
  • Green;
  • Seafood etc.

Menu and diet for a week

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

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

According to a proper nutrition scheme The main diet should be vegetables and fruits. In the morning it is best to use all high -calorie products, and not exceed the daily calorie course.

So, a week's menu for proper nutrition for weight loss:

Monday

  1. Breakfast: rice porridge pumpkin;
  2. Snack: Low cottage cheese;
  3. Lunch: Low soup;Baked salmon with vegetables;
  4. Snack: 1 large apples;
  5. Dinner: Vegetable salad and cooked bristles.

Hanote

  1. Oatmeal porridge and slice of solid cheese;
  2. Dried fruits;
  3. Vegetable soup, boiled buckwheat and baked low fish;
  4. Low yogurt;
  5. Cheese cheese casserol and green tea.

Cf.

  1. Salty curd and 1 egg;
  2. 1 banana;
  3. Puree soup, rice porridge and baked fish;
  4. 2 apples;
  5. Boiled brush with vegetables;

For

  1. Omelet with vegetables;
  2. A handful of nuts;
  3. Vegetable soup, steam potatoes;
  4. Kefir;
  5. Vegetable salad and 120 g of fish.

P

  1. Buckwheat porridge in milk and 1 egg;
  2. Fruits;
  3. Vegetable soup, buckwheat porridge, cooked brush;
  4. 1 non -yogurt;
  5. Fresh vegetable salad, steam fish.

Saturday.

  1. Salty curd and 1 egg;
  2. 1 banana;
  3. Vegetable soup, vegetables and sternum;
  4. Dried fruits;
  5. Baked fish and rice with vegetables.

The sun.

  1. Oatmeal, 2 cheesecake;
  2. 1 banana;
  3. Puree soup, buckwheat with low -fat fish;
  4. Low cottage cheese;
  5. Salad from fresh vegetables and bristles.

Make a menu for a week for weight loss, It is important to consider physical or mental stress on the body during the day.

Program for one month

Proper weight loss nutrition program includes the following:

  • Fractional nutrition;
  • Compatibility of products;
  • Distribution of proteins, fats and carbohydrates;
  • Use of low KCal products;
  • The advantage of fiber;
  • Prevent salt and sugar;
  • Regular use of pure water;
  • Prohibition of flour, fat, smoked;

The main sense of this weight loss program is Calor's balance.It is important to maintain the stability of calorie consumption throughout the month. Calories consumption should be more consumption.

The best recipes

A simple recipe - Chicken fillets and vegetables.

You will need to prepare a casserol:

  • Carrots (1 pc);
  • Chicken fillet (200 grams);
  • Cabbage color and broccoli (each 250 grams);
  • Cherry tomatoes (ordinary);
  • Parsley;
  • 30 g of Parmesan.

For the sauce:

  • Chicken broth (150 ml);
  • Spices - pepper, walnuts;
  • Heavy cheese;
  • Flour;
  • Milk or low cream;
  • 2 Yolk.

Method of preparation:

Rinse the cabbage and divide the inflorescences, cooked in half cooked.Add broth, cream, spices in cabbage water and cook for 5 minutes, mixing the sauce constantly.Beat the yolks and add the sauce, then leave until thickened in the water bath.

Lubricate the casserole shape and place boiled chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and pour with cheese.Bake for 15 minutes until the cheese crust is formed.

Breakfast recipes

Everyone knows that the best time for eating is breakfast.After awakening, the body can quickly absorb the foods contained in it.For complete work of all organs, it is important to start with a glass of clean water every morning at room temperature.

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

Frytta is a vegetable

Ingredients:

  • Chicken eggs;
  • Parmesan (optional);
  • Broccoli;
  • Bulgarian pepper;
  • Pastel;
  • Tomatoes;
  • Green;
  • Onions of tears;
  • Olive or vegetable oil (vegetable composition can be changed).

Method of preparation:

We take the cup.Beat 4-5 eggs.Cut the same size vegetables.We take the pan, pour the oil and heat.Then, pour the eggs well in it, fall asleep with vegetables and herbs.We do all this optional.Put in a pre-heated oven for 8-10 minutes.

Curd cheese casserole for weight loss

Ingredients:

  • Curd - 250 g;
  • Milk - 100 ml;
  • Eggs - 2 pieces;
  • Vanilla
  • Butter (shaped lubricant).

Method of preparation:

Beat curd, milk, sugar, vanilla and yolk with blender.We make everything a homogeneous mass.Then, we beat 2 proteins separately in the state of "air".And add all this to the curd mass.Stir.We spread the lubricant.We bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge pumpkin

Ingredients:

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

Method of preparation:

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

At breakfast, it is best to refrain from coffee or tea, if possible, do not drink food.

A useful lunch

Lunch, with proper nutrition, should be full and useful.For the normal functioning of the digestive system, soups need to be used.When losing weight, it is important to exclude fried foods.It is best to boil it, bake, bake or steam.

Broccoli and spinach soup

Ingredients:

  • Broccoli - 500 grams (fresh/frozen);
  • 2 packs of spinach;
  • 2 small bulbs;
  • Vegetable broth;
  • Low - Phytany Cream - 200 g;
  • Salt, spices.

Method of preparation:

Boil broccoli (frozen - 30 minutes, clean - 15 minutes).Do not pour the broth.Chopped onions and finely chopped spinach.After the broth was cooked, we get broccoli from it.We take a bowl, add chopped onions, spinach and boiled broccoli in it.Sprinkle everything with a blender until uniform consistency is formed.We add all this to the broth, add the cream and put it on fire.

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

Baked fish in the oven

Ingredients:

  • Salmon/carp;
  • Lemon;
  • Parsley;
  • 2 tbsp olive oil;
  • Onions - 1 computer;
  • Spices.

Method of preparation:

We clean the fish.Salt and pepper to your taste.Cut the lemon in 2 half.Sprinkle the juice from one part, the other in the cut circles.Mix lemon juice with parsley with olive oil.

Next, take a baking sheet and cover with baking paper.We spread the fish on it.In the abdomen we put lemon circles (you can rosemary/mint twig).We put all this with oil (with parsley and lemon juice).We put the bow in a circle.Insert in the oven (pre -heated 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 computer;
  • 1 egg;
  • Salt, pepper.

Method of preparation:

We take bread and pour it into milk.Cut the fillet in a blender (this is possible in the meat grinder).Chopped onions and also add it to a blender.Then, beat the egg, salt.You can add herbs and garlic.We mix all this and make cutlets.Then, place them in a double boiler for half an hour.

What can you eat for dinner?

Dinner should be light, with high fiber content.Slow carbohydrates are best excluded from the menu.

Planting can be an excellent option for lunch for losing weight:

  • All kinds of cabbage;
  • Zucchini, eggplant, potatoes, peppers;
  • Cereals;
  • Solid varieties of pasta.

You can add animal protein to vegetable dishes in form:

  • Fish;
  • Low meat;
  • Eggs;
  • Curd;
  • Legumes.

Baked salmon

Ingredients:

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

Method of preparation:

We put the salmon steak and put in a refrigerator in 20 m.Then we get it, pepper, add basil.Then, the fish should be wrapped in foil, grated with olive oil and put in a pre -heated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Ingredients:

  • Rice;
  • 1 Bulgarian pepper;
  • Green;
  • 1 onion;
  • Carrots - 1 computer;
  • Salt, spices (pepper, cedar);
  • Corn canned (or green peas).

Method of preparation:

Boil the rice (it should be scattered).Next, cut the bow with cubes.Put it in the pan with butter and bake for 4-5 minutes.Add grated carrots and chopped pepper.Hinder

After that, add boiled rice, peas (corn).Boil for 5-7 minutes.Salt, pepper, sprinkle with cedara and tomen

The right snacks

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

When losing weight for light snacks, they are ideal:

  • Fresh fruits/vegetables;
  • Vulnerable yogurt or kefir;
  • Low cottage cheese;
  • Dried fruits;
  • A handful of nuts (pistol, dams, nuts, etc.);
  • Bars made from natural ingredients (dried fruits, spots, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

Proper nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is beneficial for each person's health, it helps reduce mass and reduce fat deposits.It is subject to a healthy diet, the weight is stabilized and returned normally.