Slimming Food - Menu for a week

If you want to lose weight quickly, choose the most suitable diet: minimum fat and carbohydrates, eliminate completely salty and sweet, and the results will not be long, you will break up with Kingam exceeding and pay attention after two or three weeks!).But don't wait for the excess weight will never come back to you.As soon as you return to the dishes from the previous menu, the weight goes beyond quickly returning to its circle, and,, in all sense of the word circle.

The only way in weight loss and weight control is the appropriate nutrition.Believe me, the appropriate nutrition can be delicious!You are definitely not hungry!

You only need to follow 2 principles:

• Eat partially, in small parts.
• A series of menus, taking into account all KBZU standards.

The appropriate nutritional menu for each day to lose weight

No needConfused the concepts of "appropriate nutrition" and "diet", These are two different ways to achieve results in weight loss.In the diet, we limit ourselves in the use of certain foods and is not rarely talking about the synthesis of a balanced diet, taking into account personal indicators about weight loss.The result of such a diet can usually be heartburn, flatulence, diarrhea and even gastritis.And even if the diet is selected correctly, its effects, as prescribed, rest until the end of the menu ends strict, and some time later.At the end of the diet, your weight loss ends, the excess weight is even faster than he left.

If your goal is to translate a new menu is not a temporary harmony, but generally improving health, then choose the appropriate nutrition.Turning down in fact that the appropriate nutrition is not a temporary regime, and not a menu for fast weight loss purposes, which is a way of life.

The basic principle of nutrition is suitable for weight loss:

• The reduction of calories consumed in your daily diet.Sudden restrictions on daily menu lead to delays in metabolism and incidents, because the body is difficult to start the weight loss process.Considering the calories of the daily diet, you need to gradually reduce 100-150 calories per week.
• Fat consumption regularly.Important: Fat in the menu with appropriate nutrition should be useful - meaning plant and animal origin.They also help while losing weight and in the rise.You can take them from fish and nuts (omega-3) or olive oil (non-saturated fat).Remember, if you don't put them in a diet, or it is not enough to include, you can cause hormonal problems.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because appropriate nutrition and healthy weight loss, first of all, follow a balanced menu.Giving priority for slow carbohydrate can provide a full level for a long time.It can be cereal (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the appropriate nutritional menu, because there is no benefit in it.They immediately smoked, increasing blood sugar levels and after a short time, the body was hungry.
• Increase protein consumption.Many calories are more than its digestive than fat and carbohydrates.The putting protein food into the menu improves metabolism and allows you to maintain muscle mass when losing weight.
• There are small parts, but often.Daily diet during weight loss should include 5-6 receptions.To improve metabolism, it is necessary to regularly provide the body to work in the form of food processing.This avoids the feeling of hunger, because if the breaking between meals is very long, capable of breaking.

The basis of the appropriate nutritional menu for weight loss:

• Breakfast:Slow carbohydrate and protein (porridge and cheese of paintings; eggs);
• Snacks:Protein and fiber (cheese of paintings; eggs; vegetables);
• Dinner:Slow carbohydrate, protein and fiber (porridge, boiled meat; fish and vegetables);
• Snacks:Protein and fiber (cheese and fruit);
• Dinner:Protein and fiber (steamed vegetables, grilled meat; fish and vegetables).

Do not forget to diversify the menu during weight loss, making them a beautiful data supply.This will allow you to easily switch to a good nutrition without an exception from a healthy menu.

Applying appropriate nutrition can satisfy women with the most noticeable and reliable weight loss results.If it is built according to the rules, balance, completely eliminating the presence of harmful products in the menu, distributed according to the body's daily needs, then at home you can quickly achieve the desired weight loss results.

The appropriate nutrition menu for every day for girls and women will help in a pre -reserved menu.With appropriate nutrition, it is important to think through your menu, distributing products proficiently, without being shortened and redundant.

The menu for every day for a week

Monday

• Breakfast: Ke 50 gr., Butter-1 h/l, kefir-0.5 l.
• Snack: Cottage cheese-150 gr., Apple-1 PC.
• Lunch: Boiled buckwheat cake - 50 gr.
• Snack: Boiled eggs - 1 PC., Green Netherlands - 100 g.
• Dinner: Steam fish - 150 gr., Broccoli - 100 gr., Black tea.

Tuesday

• Oatmeal - 50 g., Olive oil - 1 h/l, yogurt - 200 ml, fruit 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, cheese of paintings - 150 gr., Green tea;
• Date - 5 pcs, natural yogurt - 150 ml;
• Buckwheat 50 gr.
• 1 tablespoon milk, 50 grams;
• Parked tuna -150 gr., Cabbage tunnel -150 gr., Green tea.

Thursday

• Buckwheat - 50 gr., Butter - 1 H/L, Borodino bread sandwich and butter - 1 cousin.
• Fruit salad with natural yogurt supplements - 200 gr.;
• Rice - 50 g., Chicken stewed with vegetables - 200 gr., Radish army with olive oil - 100 g., Kisel oatmeal;
• Bananas - 1 PC., Milk - 1 tablespoon;
• Omlet on two eggs, fresh cucumbers - 1 PC., Compos.

Friday

• Oatmeal - 50g., Butter - 1 tablespoon, boiled eggs - 2 pieces.
• Kefir - 1 tablespoon, bunas - 5 pcs.;
• Millet - 50 gr., Steamed fishery - 2 pieces., Green Netherlands - 100 g., Kisel;
• Natural yogurt - 1 tablespoon, blueberries - 100 gr.;
• Boiled veal - 200 gr., Vegetables - 100 gr., Green tea.

Saturday

• Buckwheat - 50 g., Olive oil - 1 h/l, toast with honey - 1 PC.
• Kuraga - 10 pieces, milk - 1 tablespoon;
• Rice - 50 gr., Grilled turkey, stuffed with low cheese and vegetables - 150 gr., Composer;
• Bananas - 1 PC., Nuts - 50 gr.;
• Boiled fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• Oatmeal - 50 gr., Butter - 1 H/L, Cheese of Painting - 150 gr., Kisel;
• Milk jelly with fruit - 200 gr.;
• Rice - 50 g., Stewed beef with vegetables - 200 gr., Composer;
• Omlet of 1 egg, tomatoes - 1 PC.;
• Grilled 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.

Nutrition suitable for women to burn fat and lose weight effectively must be added with physical efforts.It could be Squats, a cowardly run, cycling and many other weight loss exercises that are easy to come at home.

In the appropriate nutritional diet for every day for men, you need to include products that provide a lot of energy and effort, even if we are talking about weight loss.When translating the menu, it is necessary to take into account the characteristics and personal needs of the man: parameters, lifestyle, daily activity level, and in fact, the purpose of switching to appropriate nutrition is weight loss, a collection of mass or body maintenance.According to this, you can change the mass of the parts, making them more for active and smaller men for people with lifestyle is mainly sedentary.

The basis of a full "male menu" nutrition expert usually includes:

• Breakfast:La omelette, whole bread, tea without sugar;
• Snacks:Sour product -Milk;
• Dinner:Soup, meat or fish with stewed vegetables, salads with the supplement of vegetable oil, hard tea;
• Afternoon snack:Fruit or raw vegetables;
• Dinner:Stew or pair of meat or fish with vegetables;
• At night:Milk or dairy products (kefir, fermented milk).

Eliminate from the menu:ale;Soaked products;canned food;Acute and fried food.These products are not related to proper nutrition.

With average physical activity, a man spends about 3,300 - 3,600 calories.To lose weight, it is enough to gradually reduce the calories of the dishes to 1,800 - 2,200 kcal.

Nutrition suitable for men - menu for each day to lose weight

Monday

• Glazes of 2 eggs, toast bread, tea without sugar;
• Cheese Fat -Free Cottage - 200 gr.;
• Beef grille - 200 gr., Difficulty on vegetable broth - 200 ml, fruit drinks;
• Feta cheese - 100 gr.;
• Grilled chicken breast with spinach - 200 gr.;
• A glass of hot milk.

Tuesday

• Oatmeal in milk - 200 gr., Bread with bran - 1 cousin, butter - 1 h/l, now green has no sugar;
• Kefir - 1 tablespoon;
• The temple batteries are prepared in the air group - 200 gr., Radish with walnuts and vegetable oils - 200 gr.
• Grapes - 200 gr.;
• Fisheries - 200 gr., Steamed broccoli - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omlet on two eggs with champignons, bread made from whole bread - 2 PC., Jelly;
• Natural yogurt - 200 gr.;
• Cut vapor meat - 250 gr., Hodenpodge Vegetable - 200 ml, non -sweet tea;
• Hurma 2 PC;
• Cabbage stew with Türkiye - 300 gr., Kuraga composes;
• A glass Kefir.

Thursday

• Buckwheat porridge in milk - 200 gr., Boiled eggs - 1 PC., Horbal tea;
• Mousse from cheese and berries - 200 gr.;
• SHNNILEL made from chopped chicken breast - 250 gr., Hard - 200 gr., Kisel;
• Orange - 1 PC., Nuts - 50 gr.;
• Grilled beef with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• Eggs with tomatoes of 2 eggs, toast with butter - 1 PC., Tea is not sweet;
• Cheese cake - 300 gr.;
• Borsch with beans - 200 gr., Caesar - 200 gr.
• melon - 250 gr.;
• Stew - 200 gr beef., Very steam - 200 gr., Jelly;
• A glass of fermented ash.

Saturday

• Wheat porridge - 200 gr., Pear - 1 PC., Black tea with honey;
• Brynza salad, celery and spinach with the addition of flaxseed oil - 300 gr.
• Stewed beef with green beans and Zucchini - 300 gr., Kurin broth - 150 ml, compos from dried fruit without sugar;
• Orange Fresh - 1 tablespoon, Cookies bowed - 100 gr.;
• Salmon with asparagus on air plane - 300 gr., Tea;
• Hot milk.

Sunday

• Cornstarch - 100 gr., Milk - 1 tablespoon;
• Cheese pudding with raisins - 200 gr.;
• Bean soup - 200 ml, boiled beef - 150 gr., Tomatny juice - 1 tablespoon;
• Apple - 2 PC.;
• Valjatina Steak - 200 gr., Very steam - 200 gr., Tea.
• A glass Kefir.

This example of menu for men in a week may vary in proportions or ingredients, but products should correspond to the appropriate nutrition.

The appropriate nutrition is a balanced menu component and proficient selected products.The parts also play an important role.Some programs provide weight loss in a short time to limit daily diets up to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss regimeThere is little in common with a balanced diet.The allowable norm for adult women's weight loss can be considered 1200-1500 kcal, better than men to increase daily menu to 2200 kcal.However, if you decide such strict weight loss measures, it is better to include products from the appropriate nutrition list in the menu.

The appropriate nutritional menu for each day to lose weight is an example of a menu on 1,000 calories

Example menu for 1 day:

• Breakfast:Omlet of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with sugar 1 h/l (22 kcal);
• Snacks:Dao (35 kcal);
• Dinner:Fresh cabbage soup - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Afternoon snack:DE -FAT cottage cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
• Dinner:Baked potatoes - 2 PCs (160 kcal), HEK boiled - 100 g (80 kcal), fresh cucumber - 2 PC (11 kcal), tomatoes - 1 average (23 kcal).

Daily nutrition results: 999 calories.

Appropriate nutrition - 1200 calories daily menu:

• Breakfast:Oatmeal porridge on water from 50 grams of cereals (250 kcal);
• Snacks:Pear (43 kcal), beef steamed beef - 2 PC (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:Buckwheat porridge - 100 g (336 kcal), boiled or grilled cod - 200 g (150 kcal), red cabbage salad with green vegetables 100 g (50 kcal).

Daily nutrition results: 1200 calories.

Nutrition menu suitable for a day with 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apples - (37 kcal), green tea with 1 teaspoon (26 kcal);
• Snacks:Sweet yogurt - 125 ml (88 kcal);
• Dinner:Soup on meat broth with vermicelli - 250 grams (196 kcal), 2 kus black barley bread (156 kcal), orange 1 PC (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumber 2 PC (14 kcal);
• Afternoon snack:Small -FAT KEFIR 1 tablespoon (60 kcal), Apple (37 Kcal), boiled pipes - 150 gr (147 kcal), fresh vegetable salad (cucumbers, tomatoes, green vegetables 200 g - 70 kcal), olive oil 1 tablespoon 1 tablespoon (135 kcal).

Daily nutrition results: 1,498 calories.

The break between the reception should be 3 hours.Do not forget about oral (a glass of water per hour).

Losing weight is rarely easy, especially if the weight exceeds is beyond.Whether observing a temporary diet or familiar with the appropriate nutrition is the choice of each person.In theory, it is always not easy to make a menu to lose weight, but in reality, everything is much easier.Today, there are many appropriate nutritional prescriptions, in which you can find cakes, sweets, snacks that can be included in a safe way in the menu without damaging the image.