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Healthy diet for weight loss menu for the week

Good day, friends! Excess weight and extra inches on the waist can not only upset a person, but also have a negative impact on his health. It is considered that, to get rid of fat and that's figure toned, it is only possible with the help of strict diets and sports. But this is not always the case. Today we will tell you what is a healthy diet for weight loss, and will help you to create a menu for a week.

eating for weight loss

First of all we must understand what healthy diet is, and how it differs from the input. Diet is a restrictive eating certain foods. To withstand such a regime, not everyone can. In addition, often after the diet, the lost pounds quickly returned, taking with him "friends".

Menu healthy diet for weight loss is designed to provide the body the necessary nutrients, but at the same time, to reduce the consumption of wholesome food that will change in the fat on the sides, abdomen and hips.

What are the main conditions

Proper nutrition is a way of life. It is important to instill healthy eating habits. After the PP program, you will be able to lose weight without subjecting the body to stress. Those who think that is a healthy way of life is difficult, expensive and beyond the capacity of certain, very wrong.

In fact, the correct diet is based on simple rules and recommendations. The basic principles for such a system are the following:

  • you should eat often but small meals, optimally 5-6 times a day;
  • be sure to drink plenty of water, daily fluid intake of 2 litres;
  • the first thing on an empty stomach to drink a glass of warm water;
  • the last meal should take place 3 hours before bedtime;
  • the use of this method for the thermal treatment of products, such as baking, stewing or steaming, the perfect solution would be to use the slow cooker recipes with pictures for cooking is not difficult to find.
  • focus on products with low fat content;
  • on the basis of the diet should be protein, and to diversify the menu will help you, vegetables and complex carbohydrates;
  • don't be afraid to use spices;
  • reduction of salt intake contributes to fluid retention in the body and causes swelling;
  • learn to count calories;
  • don't give up fats, replace fats of animal origin, plant-analogues;
  • replace mayonnaise and sauces for salads and other dishes with olive oil or lemon juice.

To adapt to a new type of food, it is not superfluous to elaborate the menu for each day, each week or once a month. So you will be able to purchase the necessary products, and to eliminate the risk of failure. According to this system, you can smoothly get rid of the extra pounds. Estimates show that this weight loss will remain for a long time.

What should be in the fridge

Make a list of foods that should be in your kitchen. It must include:

  • whole wheat bread;
  • lean meat (beef, rabbit, chicken, turkey);
  • seafood and low fat fish.
  • mushrooms;
  • eggs;
  • dairy products with low fat content;
  • fruits and vegetables;
  • cereals and pasta durum;
  • nuts, seeds and dried fruit (in limited quantities).
a proper diet

By including these foods in your menu, you need to be aware that there is a food that must be abandoned. When healthy eating for women and men in the context of the ban are sweets and cakes, alcohol, packed juices and aerated waters, canned, fast food, semi-finished products. Forget the mayonnaise, sugar substitute honey.

On a healthy lifestyle is important to avoid the feeling of hunger. Resort to snacking. If you want to do this, fit salads, fruit (except grapes and bananas), yogurt and protein shakes.

Prepare, of course, food for 7 days

We offer you a sample menu for each day of the week in the table. Focusing on that will be much easier to make healthy eating program for yourself.

Presented a weekly menu cheap, but useful. Eat in accordance with the rules of a healthy lifestyle at any age and at 20, 40, 50, 60 years. Also take note of the following recipes.

Vegetable soup

To cook this first course, you will need the following ingredients:

  • 300 gr. cabbage;
  • 2-3 Pieces of potato;
  • 3 tomatoes;
  • 1 beet;
  • 1 onion;
  • 1 carrot;
  • 3 cloves of garlic;
  • 3 tablespoons olive oil;
  • salt, Bay leaf, pepper and herbs to taste.
  1. Vegetables wash and peel potatoes cut into cubes, carrots and beet shred on the grater, the cut cabbage, onion cut fine.
  2. Bring the water to boil, throw the sliced potatoes and let the water boil for 5 min.
  3. Enter in the broth, cabbage, Bay leaf, black fragrant pepper.
  4. In a frying pan fry the onion, carrot and beet. Three in the vegetable mixture, and tomatoes for juiciness and stew everything under a lid for 5 minutes.
  5. Send the contents of the pan into the soup pot.
  6. When the soup is almost ready, add salt and the greens. Turn off the oven, give the dish to infuse.

Steam fish cutlets

Please, make yourself useful, fish, crustaceans, use for cooking:

  • fish mince – 0.5 kg;
  • carrot – 1 PC.;
  • onion – 1 PC.;
  • egg – 1 PC.;
  • flour – 2 tablespoons;
  • herbs, salt to taste.
  1. Carrots clean, three small grater.
  2. Onion peeled and finely chop.
  3. Add the vegetables to the meat, enter the egg, salt and herbs.
  4. Formed patties and cook them for 20 minutes on the "fish".

Baked aubergines

This delicious dish can be served for a dinner at home or for the holiday table. For its preparation you will need:

  • 3 eggplant;
  • 3 tomatoes;
  • 70 gr. low-fat cheese;
  • dill or other greens;
  • 4 cloves of garlic;
  • 1 tbsp homemade yoghurt;
  • salt and pepper to taste.
menus for weight loss
  1. My eggplant, cut them into slices 1-2 cm thick, RUB with a mixture of salt and pepper, leave to stand for 10 minutes.
  2. Cheese and tomatoes also cut into panels.
  3. On a sheet put on each other eggplants, tomatoes and cheese.
  4. Pour all sauce made of yoghurt, garlic and herbs.
  5. Bake for 20-30 minutes at 200 degrees.