If you want to lose weight quickly, choose the most simple correct diet: minimally rule out the necessary diet and carbohydrates, salted and sweet way, and the results will not be more, two or three weeks will see.).But don't expect anymore, I never expect to never return to you.After returning to dishes from the previous menu, the overweight returns to circles quickly and in each of the word "circles".
Right feeding the way to lose weight and departure.Believe me, proper nutrition can be delicious!You don't necessarily need to be hungry!
You should only follow 2 principles:
- Regularly eats fraction in small parts.
- Various menu given all the standards of Kbzu.
Proper Nutrition menu for every day to reduce weight
No needMix "proper nutrition" and "diet" conceptsThese are two different ways to achieve the result in weight loss.In the diet, we limit ourselves in the use of certain foods, and it is not uncommon to compile a balanced diet that takes into account the individual indicators of weight.The result of such diets can often be a heartburn, honesty, diarrhea and even gastritis.Even if the diet is properly selected, its effects, as a rule, until the end of the menu and relax after a while.The end of your diet is over, the end of weight loss, returns faster than no longer left weight.
If your goal is to compose a new menu, it is not temporary harmony, but if it improves health, then choose the right nutrition.It is a menu, not a menu, not a menu, not a temporary mode and a menu to lose weight.
Basics of proper nutrition to lose weight:
- Gradually reduced calories consumed in a daily diet.Sudden restrictions in the daily menu cause metabolism and splitting, because it is very difficult to start the body's weight loss.By reviewing the caloric content of the daily diet, gradually need to reduce 100-150 calories per week.
- Regular oil consumption.Important: The fats in the menu with proper nutrition should be useful - that is, the origin of the plant and animal.They also help the same extent during both weight loss and gain.You can buy them from fish and nuts (Omega-3) or olive oil (policsatatated oils).Please note that if you have not entered or insufficient into the diet, you can cause a hormonal failure.
- Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because the loss of proper nutrition and healthy weight loss, primarily in a balanced menu.Prefer slow carbohydrates that can provide saturation for a long time.Grain (buckwheat, oatmeal) or vegetables can be.However, fast carbohydrates are completely excluded from the proper nutrition menu, because they do not have any benefits.Immediately raising blood sugar levels, after a short time, the body begins again.
- Increase the consumption of protein.More calories are spent more digestion than fat and carbohydrates.The inclusion of protein meals in the menu improves metabolism and allows you to protect muscle mass when weight loss.
- There are small parts, but often.During weight loss, a daily diet should consist of 5-6 receptions.To improve metabolism, you need to work on a regular basis in the form of food.This is a sense of hunger, because the breaks between the dishes are very long, there is a crash.
The right nutrition menu to lose weight:
- Breakfast:slow carbohydrates and protein (porridge and cottage cheese; eggs);
- Snack:protein and fiber (cottage cheese; egg; vegetables; fruit);
- 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, baked meat; fish and vegetables).
Don't forget to diversify the menu while losing weight, make them a nice feed.This will allow you to easily make a good food without exceptions from a healthy menu.
Compatibility with proper nutrition can make women happy with the most noticeable and secure results of weight loss.If it is established according to the rules, it is distributed to the daily needs of the body, then, if it completely eliminates the presence of harmful products in the menu, then you can quickly achieve any results in the house.
The right nutrition menu for girls and women will help in the pre-prepared menu.With proper nutrition, it is important to think through your menu, feel sensitive and extreme.
Menu for every day in a week
Monday
- Breakfast: Millet-50 g., Butter-1 h / l, kefir-0.5 l;
- Snack: Cutting Cheese-150 GR, Apple-1 PC.;
- Lunch: Boiled buckwheat - 50 gr., Baked beef - 150 gr., Fresh cabbage salad - 100 g., Vegetable water;
- Snack: Boiled eggs - 1 PC., Green Pea - 100 g;
- Dinner: Steam fish - 150 gr, broccoli - 100 grams, black tea.
Tuesday
- Oatmeal - 50 g., Olive oil - 1 h / l, yogurt - 200 ml, fruit juice;
- Milk - 1 tbsp, banana - 1 PC.;
- Rice - 50 gr, chicken nipples - 150 grams, fresh cucumber - 1 PC, Kisel;
- 1 egg, corn - omelet with 100 grams;
- Steam meat - 150 grams of vegetable - 150 grams, tomato juice.
Wednesday
- Oatmeal - 50 gr. Butter - 1 h / l, cottage cheese - 150 grams, green tea;
- Dates - 5 pieces., Natural Yogurt - 150 ml;
- Buckwheat is 50 gr., Baked Turkey Turkey - 150 g., Tomatoes - 1 pc, oatmeal geli;
- milk 1 tablespoon, nuts 50g;
- Canned tuna -150 g, baked cabbage -150 gra, green tea.
Thursday
- Buckwheat - 50 gr., Butter - 1 h / l, Borodino bread and butter sandwich - 1 uncle, tea, honey - 2 h / l;
- Fruit salad with natural yogurt supplement - 200 grams;
- Rice - 50 g., Baked chicken with vegetables - 200 grams with olive oil - 100 g.
- Banana - 1 PC., Milk - 1 tbsp;
- Omelet in two eggs, fresh cucumber - 1 PC., Compote.
Friday
- Oatmeal - 50 g. Butter - 1 tbsp, boiled eggs - 2 pieces, black tea;
- Kefir - 1 tbsp, Bunas - 5 pieces.;
- Millet - 50 gr., Fishing steamer - 2 pieces., Green peas - 100 g., Kisel;
- Natural yogurt - 1 tbsp., Blueberry - 100 grams;
- Boiled calf - 200 gred vegetables - 100 grams, green tea.
Saturday
- Buckwheat - 50 g., olive oil - 1 h / l, toast with honey - 1 unit, black tea;
- Kuraga - 10 pieces., Milk - 1 tbsp;
- Rice - 50 g, baked in Turkey, low-friendly with low-friendly cheese and greens - 150 grams, compote;
- Banana - 1 PC, nuts - 50 grams;
- Boiled fish - 150 grams, corn - 150 grams, green tea.
On Sunday
- Oatmeal - 50 gra, butter - 1 h / l, cottage cheese - 150g, Kisel;
- Milk jelly with fruits - 200 grams;
- Rice - 50 g., Baked beef with vegetables - 200 gr., Compote;
- 1 egg, tomatoes - 1 pc.
- Baked Turkey - 200 gr., Fresh cabbage salad with dill - 150g, green tea.
For breakfast and lunch, the number of cereals in the menu is displayed in a dry form.
Proper nutrition should be added with physical power to women to lose fat and effective speed.It can be many other weight loss losses, which are easy to give squats, cowardly escape, bike and home.
For men, you need to enter a very energy and effort products, even if we talk to the right nutrition diet for each day.While compiling the menu, it is necessary to take into account the individual characteristics and needs, lifestyle, daily activity, and in fact, the purpose of moving to proper nutrition is to keep a mass collection or body in tone.Therefore, you can change the volume of parts, and make it smaller for active men and make it smaller for those who are seated lifestyles.
Completely organizes the basis of the "male menu" nikalons:
- Breakfast:omelet, all grain bread, sugarless tea;
- Snack:sour-notter products;
- Dinner:Salad by adding soups, meat or fish baked vegetables, vegetable oil, hard tea;
- Snack in the afternoon:Raw fruit or vegetable;
- Dinner:vegetables or a pair of meat or a pair of meat;
- In the night:milk or dairy products (kefir, fermented-baked milk).
Removed from the menu:Alcohol;acid products;canned food;Acute and fried food.These products are not related to proper nutrition.
A person spends about 3,300 - 3,600 calories in the middle physical activity.For weight loss, the calorie of the dishes is enough to gradually reduce 10000 - 2,200 kkal.
Proper nutrition for men - menu for each day to reduce weight
Monday
- 2 eggs, grain bread, sugar-free tea windows;
- Oil-free cottage cheese - 200 grams;
- Grille beef - 200 gr., Hard in vegetable broth - 200 ml, berries fruit.
- Feta cheese - 100 grams;
- Baked chicken breast spinach - 200 grams;
- A glass of hot milk.
Tuesday
- Oatmeal in the milk - 200 gr., Bread with bran - 1 cousin., Butter - 1 h / l, sugarless green;
- Kefir - 1 tbsp;
- Temple batteries prepared in the air group - 200 gr., Walnut and vegetable oil boiled beets - 200 grams, chicken broth - 150 ml, bunny compote;
- Grapes - 200 grams;
- Fishing - 200 grams, steamed broccoli - 200 grams, tea;
- A cup of fertilized ash.
Wednesday
- Omelet in two eggs with Champignons, croutons made of all grain bread - 2 pieces, jelly;
- Natural yogurt - 200 grams;
- Veal steam cuts - 250 gr., Vegetable Hodgepodge - 200 ml, tea is not sweet;
- HURMA 2 pieces;
- Baked cabbage with Turkey - 300 gr., Quraga compote;
- A glass of kefir.
Thursday
- Wars in the milk - 200 grams of boiled eggs - 1, horbal tea;
- Cottage cheese and berries mousse - 200 grams;
- Shnnilel was made of chopped chicken breast - 250 grams, 200 gr., Kisel;
- Orange - 1 PC, nuts - 50 grams;
- Beef baked with tomatoes under the cheese - 250 grams of fresh cabbage salad - 100 g, green tea;
- A cup of milk.
Friday
- 2 egg tomatoes with eggs, toast with butter - 1 pieces., Tea is not sweet;
- Cheesecakes - 300 gr.;
- Borsch with Borsch - 200 gr., Caesar - 200 grams;
- Melon - 250 grams;
- Beef liver casserole - 200 grams, steam vegetables - 200 grams, jelly;
- A cup of fertilized ash.
Saturday
- Wheat tight - 200 gr., Pear - 1 units, black tea with honey;
- Brynza Salat, celery and spinach canvas oil in addition - 300 grams;
- Beef stew with Pea and Zucchini - 300 gr., Kurin broth - 150 ml, compote without sugar from dried fruits;
- Orange fresh - 1 tbsp., Bowing Cookies - 100 grams;
- Somon with an air-wrinkle with asparagus - 300g, tea;
- Hot milk.
On Sunday
- Corn flakes - 100 grams, milk - 1 tbsp;
- Pudding pudding of the cut - 200 grams;
- Pea soup - 200 ml, boiled beef - 150 grams, tomatny juice - 1 tbsp;
- Apple - 2 pieces.;
- Valjatina Steak - 200 grams of steam vegetables - 200 grams, tea.
- A glass of kefir.
This example of the menu for men for a week may vary in proportions or composition, but the products must be suitable for proper nutrition.
Proper nutrition is a balanced menu composition and skillful products.Porsions also play an important role.Some programs offer to lose weight in a short time to limit your daily diet to 1000 kkals per day.It is important to understand thatThis is a very extreme weight loss modewith a balanced diet is a little bit.The norm permissible to lose weight can be considered 1200-1500 kcals, which can increase men's daily menu to 2200 kkales.However, if you decide on such serious weight loss measures, it is better to enter the products from the correct nutrition list in the menu.
The correct nutrition menu for each day to reduce weight is a menu example for 1000 calories
1 day sample menu:
- Breakfast:Two eggs (340 kcal), bread with Bran - 1 kc (80 kcal), black tea with 1 h / l sugar (22 kcal);
- Snack:Peach (35 kcd);
- Dinner:New cabbage cabbage soup - 250 ml (63 kcal), wheat bread 1 cus (80 kcal);
- Snack in the afternoon:De -fat cottage cheese - 100 g (50 kcal), cherry jam - 2 h / l (55 kcal);
- Dinner:Baked potatoes - 2 (160 kcal), boiled hkh (80 kcal), fresh cucumber - 2 (11 kcal), tomatoes - 1 middle (23 kcal).
The result of daily nutrition: 999 calories.
Proper nutrition - 1200 calories menu a day:
- Breakfast:Oatmeal from 50 grams of grain (250 kcal);
- Snack:Armud (43 kcal), beef vapor cuts - 2 (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber and tomato salad - 150 grams (40 kcal);
- Snack in the afternoon:Fruit salad - 200 G (35 kcal);
- Dinner:Buckwheat - 100 g (336 kcal), boiled or baked cod - 200 g (150 kcal), red cabbage salad with 100 grams (50 kcal).
The result of daily nutrition: 1200 calories.
The right nutrition menu for a day for 1500 calories:
- Breakfast:Corn pierc - 200 g (244 kcal), apple - (37 kcal), green tea with 1 TSP sugar (26 kcal);
- Snack:Sweet Yogurt - 125 ml (88 kcal);
- Dinner:Vermicelli soup on meat broth - 250 grams (196 kcal), rye bread (156 kcal), orange 1 PC (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumber (14 kcal);
- Snack in the afternoon:Small -Fat Kefir 1 TBSP (60 kcal), Apple (37 kcal), boiled pasta - 150 grams (147 kcal), fresh vegetable salad (cucumber, tomatoes, 200 g - 70 kcal), olive oil 1 OSP / L (135 kcal).
The result of daily nutrition: 1498 calories.
The breaks between the receptions should be 3 hours.Don't forget drinking mode (a glass of water every hour).
Losing weight is rarely easy, especially if excess weight is over.It is a choice of every person to observe temporary diets or habit for proper nutrition.Theory is not always easy to pull a menu to lose weight, but everything in practice is easier.Today there are many right nutrition recipes, you will find the necessary pastes, sweets and snacks among them.