If you want to lose weight quickly, to choose the simplest appropriate diet: minimal fat and carbohydrates, completely turns off salty and sweet, and the results will not be long in arrival and notice it after two or three weeks!).But don't wait for excess weight will never come back.As soon as you return to the dishes from the previous menu, the excess weight returns quickly to your circles, and in every sense of the word "circles".
The only way out of weight loss and weight control is a proper nutrition.Trust me, proper nutrition can be delicious!You definitely don't have to be hungry!
You just have to adhere to 2 principles:
- Eat regularly fractionally, in small portions.
- Menu diversity, taking into account all KBZA standards.
Proper nutrition menu for each day to reduce weight
No needconfuse the concepts of "proper nutrition" and "diet", These are two different ways to achieve results in weight loss.We are limited to the diet in the use of certain food and is not rarely talking about the compilation of a balanced diet, which takes into account individual weight loss indicators.The result of such nutritions can often be hearty, bloating, diarrhea, and even gastritis.And even if the diet is properly selected, its effect, as a rule, rests until the end of the strict menu, and for a while after it.With the end of the diet, your weight loss ends, excess weight returns even faster than has left.
If your goal of compiling a new menu is not temporary harmony, but health improvement in general, then select the appropriate nutrition.Turn on the fact that the correct nutrition is not a temporary regime, not the menu for the purpose of quick losing weight, it is a way of life.
Basics of proper nutrition for weight loss:
- Gradual reduction of calories consumed in a daily diet.Sudden restrictions in the daily menu lead to slowing down metabolism and failures, because the body is very difficult to start the weight loss process.By considering the content of the daily diet calorie, you must gradually reduce it by 100-150 calories per week.
- Regular fat consumption.IMPORTANT: Fat in the menu with proper nutrition should be useful - it is, plant and animal origins.They also help and during weight loss and during the win.You can get them from fish and nuts (omega-3) or olive oil (polyzatured fats).Remember, if you do not include them in a diet or not enough to turn on, you can cause a hormonal malfunction.
- Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because it is properly nutrition and healthy weight loss, first, compliance with a balanced menu.Give the advantage of slow carbohydrates that can long provide the level of the screen.It can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the menu of the correct diet, because there is no use in them.They are immediately vacuumed, raising blood sugar levels, and after a short period of time, the body gives hunger again.
- Increase protein consumption.Much more calories are carried out on their digestion than on fat and carbohydrate.Inclusion of protein food in the menu improves metabolism and allows you to maintain muscle mass when losing weight.
- There are small portions, but often.The daily diet during weight loss should consist of 5-6 receptions.To improve metabolism, it is necessary to regularly give the body to work in the form of food processing.This avoids the meaning of hunger, because if the breaks between meals are very long, there is probability of a failure.
Basis of the correct mint menu for weight loss:
- Breakfast:slow carbohydrates and protein (mash and cheese; eggs);
- Snack:proteins and fiber (cottage cheese; eggs; vegetables; fruits);
- Dinner:Slow carbohydrates, proteins and fiber (porridge, boiled meat; fish and vegetables);
- Snack:proteins and fiber (cottage and fruit);
- Dinner:Proteins and fiber (steam vegetables, roasted meat; fish and vegetables).
Don't forget to diversify me during weight loss, make them beautiful food.This will allow you to easily switch to good nutrition without exceptions from a healthy menu.
Compliance with the correct diet can be met by women with the strangest and more reliable results of weight loss.If built according to the rules, balanced, the presence of harmful products in the menu is fully eliminated in accordance with the daily body needs, and then you can quickly achieve the desired weight loss results.
The proper diet me for every day for girls and women will help in the menu).With the appropriate nutrition, it is important to think through your menu, distribute products competently, without a lack and excess.
Me for each day within a week
Monday
- Breakfast: Millet-50 gr., Butter-1 h / l, kefir-0.5 l.;
- Snack: Cottage Sir-150 gr., Apple-1 pc.;
- Lunch: Cooked buckwheat - 50 gr., Baked beef - 150 gr., Fresh cabbage salad - 100 g., Vegetable juice;
- Snack: cooked egg - 1 pc., Green peas - 100 g.;
- Dinner: Steam fish - 150 gr., Broccoli - 100 gr., Black tea.
Tuesday
- Oatmeals - 50 years, olive oil - 1 h / l, yogurt - 200 ml, fruit juice;
- Milk - 1 tablespoons, banana - 1 pc.;
- Rice - 50 gr, chicken breast - 150 gr., Fresh cucumber - 1 pc., acid;
- Omelet with 1 egg, corn - 100 gr.;
- Stand meat - 150 gr., Vegetable mixture - 150 gr., Tomato juice.
Wednesday
- Oatmens - 50 gr, butter - 1 č / l, Cottage - 150 gr., Green tea;
- Dates - 5 pcs., Natural Yogurt - 150 ml;
- buckwheat 50 gr., roast Turkey Turkey - 150 g., tomato - 1 pc., oatmeal Jelly;
- Milk 1 tbsp., NUTS 50 gr.;
- Canned tuna -150 gr, stewed cabbage -150 gr., Green tea.
Thursday
- buckwheat - 50 gr, butter - 1 h / l, sandwich Borodino bread and butter - 1 cousin., Tea, honey - 2 h / l;
- Fruit salad with the addition of natural yogurt - 200 gr.;
- Rice - 50 years, chicken puree with vegetables - 200 gr., Olive oil basin - 100 g., Sour oatmeal;
- Banana - 1 pc., Milk - 1 tbsp;
- Omelet on two eggs, fresh cucumber - 1 pc., Compass.
Friday
- Oatmeals - 50g., Butter - 1 teaspoon., Boiled eggs - 2 pcs., Black tea;
- Kefir - 1 tsp., Bunas - 5 pcs.;
- Millet - 50 gr., Fisheries of money - 2 pcs., Green peas - 100 g., Acid;
- Natural Yogurt - 1 Spoons, Blueberry - 100 Gr.;
- Cooked veal - 200 gr., Vegetables from Piraj - 100 gr., Green tea.
Saturday
- buckwheat - 50 years, olive oil - 1 h / l, toast with honey - 1 pc., black tea;
- Kuraga - 10 pcs., Milk - 1 Tbsp;
- Rice - 50 gr, roast Turkey, stuffed with low cheese and green - 150 gr., compote;
- Banana - 1 pc., NUTS - 50 gr.;
- Cooked fish - 150 gr., Corn - 150 gr., Green tea.
Sunday
- Oatmeals - 50 gr., Butter - 1 h / l, Cottage - 150 gr., Sour;
- Milk jelly with fruit - 200 gr.;
- Rice - 50 years, stewed beef with vegetables - 200 gr., compote;
- Omelet of 1 egg, tomato - 1 pc.;
- Roast turkey - 200 gr., A salad for fresh cabbage with corks - 150 gr., Green tea.
For breakfast and lunch, the number of cereals in the menu is marked in a dry form.
Proper nutrition for women to burn fat and efficient speed loss must be supplemented by physical effort.It can be squat, coward, cycling and many other weight loss exercises that are easy to give at home.
In the nutrition of the correct diet for every day for men, you need to include products that give 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 characteristics and needs of man: parameters, lifestyle, the daily level of activity, and, in fact, the purpose of the transition to proper nutrition is weight loss, expensive body or maintenance of the body in a ton.Accordingly, you can change the volume of portions, make them more for active men, and smaller for those who have a mostly sitting lifestyle.
The basis of the full "male menu" Nutritionists often include:
- Breakfast:Omelet, bread whole grain, sugar-free tea;
- Snack:Sour -ilk products;
- Dinner:soup, meat or fish with stewed vegetables, salad with addition of vegetable oil, hard tea;
- Afternoon snacks:raw fruits or vegetables;
- Dinner:a steam or pair of meat or fish with vegetables;
- At night:Milk or dairy products (kefir, fermented roast milk).
Off from the menu:alcohol;acid products;canned food;Acute and fried food.These products are not related to proper nutrition.
With the average physical activity, a man spends about 3,300 - 3,600 calories.For weight loss, it is sufficient to gradually reduce the contents of the calorie dishes to 1,800 - 2,200 kcal.
Proper nutrition for men - menu for each day to reduce weight
Monday
- Glazes 2 eggs, grain's breads, tea without sugar;
- Cottage Fat - 200 gr.;
- Grida Beef - 200 gr., Hard on vegetables broth - 200 ml, berries of 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 with dam - 1 cousin., butter - 1 h / l, sugar-free clock;
- Kefir - 1 Tbsp;
- Temple batteries prepared in the air group - 200 gr, boiled beets with walnuts and herbal oil - 200 gr., Chicken brothes - 150 ml, bunny compote;
- Grapes - 200 gr.;
- Fisheries - 200 gr., Vapor broccoli - 200 gr., Tea;
- A glass of fermented ash.
Wednesday
- Omelet on two eggs with mushrooms, croutons made of entire grain bread - 2 pcs., Jelly;
- Natural Yogurt - 200 gr.;
- Veal vapor - 250 gr., Herbal HodgePodge - 200 ml, tea is not cute;
- Hurma 2 pcs;
- Shopping with Turkey - 300 gr., Kuraga Compot;
- Cup Kefir.
Thursday
- buckwheat porridge in milk - 200 gr., boiled egg - 1 pc., Horband tea;
- Mousse from cottages and berries - 200 gr.;
- SHNNILEL made of chopped chicken breasts - 250 gr., Hard - 200 gr., Acid;
- Orange - 1 pc., NUTS - 50 gr.;
- Beef baked with tomato below cheese - 250 gr, cabbage salad fresh - 100 g., Green tea;
- A glass of milk.
Friday
- Eggs with 2 egg tomatoes, toast with a trip - 1 pc., Tea is not cute;
- Cheesecakes - 300 gr.;
- Borsch with beans - 200 gr., Caesar - 200 gr.;
- Melon - 250 gr.;
- Note of liver - 200 gr, steam vegetables - 200 gr., Jelly;
- A glass of fermented ash.
Saturday
- Wheat cough - 200 gr, pear - 1 pc., Black tea with honey;
- Brynza salad, celery and spinach with an addition of flax oil - 300 gr.;
- Beef stew with slim and flask - 300 gr., Kurin Bujo - 150 ml, computes from dried sugar fruits;
- Orange fresh - 1 tsp., Bowling cookies - 100 gr.;
- Salmon with asparagus on air lumberjack - 300 gr., tea;
- Hot milk.
Sunday
- Cornflakes - 100 gr., Milk - 1 tablespoons;
- Cheese housing from raisins - 200 gr.;
- Pea soup - 200 ml, boiled beef - 150 gr., Tatny juice - 1 tbsp;
- Apples - 2 pcs.;
- Rated Beeftek - 200 gr., Steam vegetables - 200 gr., Tea.
- Cup Kefir.
This example of menu for men in the week can be slightly different in proportions or composition, but products should suit proper nutrition.
Proper nutrition is a balanced composition of the menu and competently selected products.Parts also play an important role.Some programs offer to lose weight in a short time to limit your daily diet to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss regimenHave a little common with a balanced diet.The permitted norm for the weight loss of an adult woman can be considered 1200-1500 kcal, it is better to increase the daily menu to 2200 kcal.However, if you decide to strict weight loss measures, it is better to include products from the list of proper diet in the menu.
Corresponding to the correct diet for each day to reduce weight is an example of a menu at 1000 calories
Example of the menu for 1 day:
- Breakfast:Omelet two eggs (340 kcal), dam bread - 1 kus (80 kcal), black tea with sugar from 1 h / l (22 kcal);
- Snack:Peach (35 kcal);
- Dinner:Fresh cabbage cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
- Afternoon snacks:De -Fat Cottage - 100 g (50 kcal), cherry jam - 2 h / l (55 kcal);
- Dinner:Baked potato - 2 pcs (160 kcal), Комани Хек - 100 g (80 kcal), Fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).
Daily nutrition result: 999 calories.
Proper nutrition - menu 1200 calories per day:
- Breakfast:Porridge oatmeal on water from 50 grams of cereals (250 kcal);
- Snack:Pear (43 kcal), beef steam - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salads - 150 grams (40 kcal);
- Afternoon snacks:Fruit salad - 200 g (35 kcal);
- Dinner:Huljica kasha - 100 g (336 kcal), cooked or baked cod - 200 g (150 kcal), red cabbage salad with a greenhouse of 100 g (50 kcal).
Daily nutrition result: 1200 calories.
Menu Proper diet for one day for 1,500 calories:
- Breakfast:Corn kasha - 200 g (244 kcal), apple - (37 kcal), green tea with 1 tablespoons (26 kcal);
- Snack:Sweet yogurt - 125 ml (88 kcal);
- Dinner:Soup on the meat soup with Vermitelli - 250 grams (196 kcal), Rheembel (156 kcal), orange 1 pc, chicken breast - 150 grams (255 kcal), Fresh cucumbers;
- Afternoon snacks:Small -FAT Kefir 1 Tbsp (60 kcal), Слушате присетния - 150 gr (147 kcal), Fresh vegetable salad (cucumber 200 g - 70 kcal), olive oil 1 tbsp / l (135 kcal).
Daily nutrition result: 1,498 calories.
The break between receiving should be 3 hours.Don't forget about drinking mode (glass of water every hour).
Losing weight is rarely simple, especially if excess weight is excess.Whether a temporary diet should be adhered to or accustomed to the correct nutrition is the choice of each person.Theoretically, it is not always easy to make a loss menu for weight loss, but in practice everything is much easier.Today, there are a lot of recipe a proper diet, including delicious pastries, sweets, snacks that can be safely involved in me without damage in the picture.