Sliming Food - Menu for a week

If you want to lose weight quickly, choose the simplest diet: a minimum of fat and carbohydrates, let's exclude completely salty and sweet, and the results will not be long to come, you will separate with excess kilograms and notice it after two or three weeks!).But don't wait for excess weight will never come back to you.As soon as you return to dishes from the previous menu, an excess weight quickly returns to its circles and, in every sense of the word "circles".

The only way out in the problem of weight loss and weight control is good nutrition.Believe me, good nutrition can be tasty!You certainly don't need to be hungry!

You just need to join 2 principles:

• Eat regularly, in small portions.
• A variety of menu, taking into account all KBZU standards.

Appropriate nutrition menu for each day to reduce weight

No needConfuse the concepts of "good nutrition" and "diet", these are two different ways of obtaining results to lose weight.On the diet, we limit ourselves to the use of certain foods, and it is not uncommon to talk about the compilation of a balanced diet, which takes into account the individual indicators of weight loss.The result of these diets can often be stomach burns, flatulence, diarrhea and even gastritis.And even if the diet has been properly selected, its effect, as a rule, rests until the end of the strict menu, and some time after.With the end of the diet, your weight loss ends, excess weight returns even faster than it does.

If your objective of compilation of a new menu is not a temporary harmony, but the improvement of health in general, choose an appropriate nutrition.Turn to the fact that appropriate nutrition is not a temporary mode, not a menu for fast weight loss purposes, it is a lifestyle.

Fundamentals of good nutrition for weight loss:

• The gradual reduction of calories consumed in the daily diet.Sudden restrictions in the daily menu lead to a slowdown in metabolism and breakdowns, because it is very difficult for the body to start the weight loss process.After considering the calorie content of the daily diet, you should gradually reduce it from 100 to 150 calories per week.
• Consumption of regular fats.Important: fat in the menu with good nutrition should be useful-that is, plant and animal origin.They also help both during weight loss and during gain.You can get them from fish and nuts (omega-3) or olive oil (polyunsaturated fats).Remember that if you do not include them in the diet, or if it is not enough to include, you can cause hormonal failure.
• Reduce the use of carbohydrates.It is impossible to remove them completely from the menu, because good nutrition and healthy weight loss are, first of all, compliance with a balanced menu.Give preference to slow carbohydrates that can provide a level of satiety for a long time.It can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the appropriate nutrition menu, as there is no advantage in them.They are instantly sucked, increasing blood sugar, and after a short period of time, the body again gives hunger.
• Increase protein consumption.Much more calories are spent for its digestion than for fats and carbohydrates.The inclusion of protein foods in the menu improves metabolism and allows you to maintain muscle mass during weight loss.
• There are small portions, but often.Daily diet during weight loss should include 5 to 6 receptions.To improve metabolism, it is necessary to regularly give the body to work in the form of food processing.This avoids a feeling of hunger, because if the ruptures between the meals are very long, there is a probability of failure.

The base of the appropriate nutrition menu for weight loss:

• Breakfast:slow carbohydrates and proteins (boiled and cottage cheese; eggs);
• Snack:proteins and fibers (cottage cheese; eggs; vegetables; fruit);
• Dinner:Slow carbohydrates, proteins and fibers (porridge, boiled meat; fish and vegetables);
• Snack:proteins and fibers (cottage and fruit cheese);
• Dinner:Proteins and fibers (steamed vegetables, baked meat; fish and vegetables).

Do not forget to diversify the menu during weight loss, make a nice flow.This will allow you to easily move to good nutrition without making exceptions from a healthy menu.

Compliance with good nutrition can appeal to women with the most notable and reliable results of weight loss.If it is built according to the rules, balanced, completely eliminates the presence of harmful products in the menu, is distributed in accordance with the daily needs of the body, then at home, you can quickly obtain the desired results of weight loss.

The appropriate nutritional menu for each day for girls and women will help in a prior menu.With good nutrition, it is important to think about your menu, to distribute products competently, without deficiency and excess.

Menu for each day in a week

Monday

• Breakfast: MIL-50 GR., Butter-1 h / l, kefir-0.5 l.;
• Snack: Cottage cheese-150 gr., Apple-1 pc .;
• Lunch: Boulou Bouilli - 50 gr., Boeuf baked in the oven - 150 gr., Fresh cabbage salad - 100 g., Vegetable juice;
• Snack: hard egg - 1 pc., Green pea - 100 g .;
• Dinner: Steam fish - 150 gr., Broccoli - 100 gr., Black tea.

Tuesday

• Oat mecrosis - 50 g., Olive oil - 1 h / l, yogurt - 200 ml, fruit juice;
• Milk - 1 tablespoon of 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., Mixture of vegetables - 150 gr., Tomato juice.

Wednesday

• Oat fester - 50 gr., Butter - 1 hour / l, cottage cheese - 150 gr., Green tea;
• Dates - 5 pcs., Natural yogurt - 150 ml;
• Sucwwheat 50 gr., Türkiye baked in the oven - 150 g., Tomato - 1 pc., Oat jelly;
• Milk 1 tablespoon, 50 gr.;
• Canned tuna -150 gr., Caulips cooked at the cart -150 gr., Green tea.

THURSDAY

• the buckwheat - 50 gr., butter - 1 hour / l, bread sandwich and Borodino butter - 1 cousin., tea, honey - 2 h / l;
• Fruit salad with the addition of natural yogurt - 200 gr.;
• Rice - 50 g., Chicken simmered with vegetables - 200 gr., Beet body with olive oil - 100 g., Féré à oat Kisel;
• Banana - 1 pc., Milk - 1 tablespoon;
• Omlet on two eggs, fresh cucumber - 1 pc., Compotation.

Friday

• Fénére danine - 50g., Butter - 1 tablespoon of hard eggs - 2 pcs., Black tea;
• Kéfir - 1 tablespoon., Bunas - 5 pcs.;
• Millet - 50 gr., Steam fishing - 2 pcs., Green pea - 100 g., Kisel;
• Natural yogurt - 1 tablespoon of blueberry - 100 gr.;
• Veal boiled - 200 gr., Cooked vegetables - 100 gr., Green tea.

SATURDAY

• the buckwheat - 50 g., olive oil - 1 hour / l, toast with honey - 1 pc., black tea;
• Kuraga - 10 pcs., Milk - 1 tablespoon;
• Rice - 50 gr., Türkiye baked in the oven, stuffed with low cheese and green vegetables - 150 gr., Compote;
• Banana - 1 pc., Nuts - 50 gr.;
• Boiled fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• Fénérous oat - 50 gr., Butter - 1 hour / l, cottage cheese - 150 gr., Kisel;
• milk jelly with fruit - 200 gr.;
• Rice - 50 g., Boeuf cooked with vegetables - 200 gr., Compotation;
• Omlet of an egg, tomato - 1 pc.;
• Türkiye cooked - 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 a dry form.

Good nutrition for women to burn fat and efficient weight loss should be completed by physical effort.These can be squats, a loose race, bicycle and many other weight loss exercises that are easy to give home.

In the diet of good nutrition for each day for men, you must include products that give a lot of energy and efforts, even if we are talking about losing weight.When compilation of the menu, it is necessary to take into account the characteristics and individual needs of man: parameters, lifestyle, daily activity level and, in fact, the purpose of the transition to good nutrition is weight loss, mass set or body maintenance.In accordance with this, you can change the volume of portions, make them more for active and smaller men for those who have a mainly sedentary lifestyle.

The basis of a complete "male menu" of the "male menu" often includes:

• Breakfast:omelet, whole grain bread, sugar -free tea;
• Snack:Small Milk products;
• Dinner:Soup, meat or fish with cooked vegetables, salad with the addition of vegetable oil, hard tea;
• Afternoon snack:raw fruits or vegetables;
• Dinner:Simmer or pair of meat or fish with vegetables;
• Night:milk or dairy products (kefir, fermented milk).

Excluded from the menu:alcohol;marinated products;canned food;Acute food and fried.These products are not linked to good nutrition.

With an average physical activity, a man spends about 3,300 to 3,600 calories.For weight loss, it is enough to gradually reduce the calorie content of dishes to 1800 to 2,200 kcal.

Appropriate nutrition for men - menu for each day to reduce weight

Monday

• Windows of 2 eggs, grilled bread of grain bread, sugar -free tea;
• Chalet cheese without fat - 200 gr.;
• Grille - 200 gr., Hard on vegetable broth - 200 ml, berry fruit drink;
• Feta cheese - 100 gr.;
• Chicken breast in the oven with spinach - 200 gr.;
• A glass of hot milk.

Tuesday

• Oat flour in milk - 200 gr., Bread with sound - 1 cousin., Butter - 1 hour / l, green time without sugar;
• Kéfir - 1 tablespoon;
• Temple batteries prepared in the air group - 200 gr., Boiled beets with nuts and vegetable oil - 200 gr., Chicken broth - 150 ml, rabbit compote;
• Grapes - 200 gr.;
• Fishing - 200 gr., Broccoli cooked with steam - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omlet on two eggs with mushrooms, Bread croutons with whole grains - 2 pcs., Jelly;
• Natural yogurt - 200 gr.;
• Steam cuts - 250 gr., Vegetable hodgepodge - 200 ml, tea is not sweet;
• HURMA 2 pcs;
• Turkey baked cabbage - 300 gr., Kuraga compote;
• A glass of kefir.

THURSDAY

• Porridge of buckwheat in milk - 200 gr., Hard egg - 1 pc., Horbal tea;
• Cheese and bay mousse Cottage - 200 gr.;
• Shnnilel in chopped chicken breasts - 250 gr., Hard - 200 gr., Kisel;
• Orange - 1 pc., Nuts - 50 gr.;
• Boeuf cooked with tomatoes under the cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• Eggs with tomatoes from 2 eggs, butter toast - 1 pc., Tea is not sweet;
• Cheesecakes - 300 gr.;
• Borsch with beans - 200 gr., Caesar - 200 gr.;
• Melon - 250 gr.;
• Beef liver stew - 200 gr., Steam vegetables - 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 linseed oil - 300 gr.;
• Beef stew with chickpeas and zucchini - 300 gr., Kurin broth - 150 ml, compote from sugar -free dried fruit;
• Orange Fresh - 1 tablespoon of inclined cookies - 100 gr.;
• Salmon with asparagus on an air line - 300 gr., Tea;
• Hot milk.

Sunday

• Corn flakes - 100 gr., Milk - 1 tablespoon;
• Pudding with cottage cheese with raisins - 200 gr.;
• Pea soup - 200 ml, boiled beef - 150 gr., Jui de Tomatny - 1 tablespoon;
• Apples - 2 pcs.;
• Steak Valjatina - 200 gr., Steam vellets - 200 gr., Thé.
• A glass of kefir.

This menu example for men for a week can differ slightly in proportions or composition, but products must correspond to appropriate nutrition.

Good nutrition is a balanced menu composition and skills selected products.Portions also play an important role.Some programs offer weight loss in a short time to limit the daily diet up to 1000 kcal per day.It is important to understand thatThis is a very extreme weight loss dietHave little in common with a balanced diet.The standard authorized to lose weight of an adult woman can be considered 1200-1500 kcal, it is preferable for men to increase the daily menu to 2200 kcal.However, if you decide on these strict weight loss measures, it is best to include products from the appropriate nutrition list in the menu.

The appropriate nutrition menu for each day to reduce weight is an example of a menu for 1000 calories

Menu example for 1 day:

• Breakfast:Omlet of two eggs (340 kcal), bread with sound - 1 kus (80 kcal), black tea with 1 h / l of sugar (22 kcal);
• Snack:Fishing (35 kcal);
• Dinner:Cabbage soup with fresh cabbage - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Afternoon snack:Chalet cheese in bold - 100 g (50 kcal), cherry jam - 2 h / l (55 kcal);
• Dinner:Potatoes in the oven - 2 pcs (160 kcal), hek boiled - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 average (23 kcal).

The result of daily nutrition: 999 calories.

Appropriate nutrition - Menu of 1200 calories per day:

• Breakfast:Oat porridge on water of 50 grams of cereals (250 kcal);
• Snack:Pear (43 kcal), beef steam chops - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
• Afternoon snack:Fruit salad - 200 g (35 kcal);
• Dinner:Porridge of buckwheat - 100 g (336 kcal), boiled or cooked cod - 200 g (150 kcal), red cabbage salad with 100 g green vegetables (50 kcal).

The result of daily nutrition: 1,200 calories.

The appropriate nutrition menu for a day for 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 teaspoon of sugar (26 kcal);
• Snack:Sweet yogurt - 125 ml (88 kcal);
• Dinner:Soup on meat broth with vermicelli - 250 grams (196 kcal), rye bread 2 kus (156 kcal), orange 1 pc (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumbers 2 pcs (14 kcal);
• Afternoon snack:Small -Fat Kefir 1 tablespoon (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, 200 g - 70 kcal), olive oil 1 tablespoon / l (135 kcal).

The result of daily nutrition: 1,498 calories.

Ruptures between receptions should be 3 hours.Do not forget the consumption diet (a glass of water every hour).

Losing weight is rarely easy, especially if an excess weight is excess.Whether to observe temporary diets or get used to good nutrition is the choice of each person.In theory, it is still not easy to make a menu for weight loss, but in practice, everything is much easier.Today, there are many appropriate nutrition prescriptions, among which you can find delicious pastries, candies, snacks that can be included safely in the menu without damaging the figure.