That has a nice shape and every day to admire his reflection in the mirror, every girl wants to. The extra weight is not a diagnosis, but in most cases the result of malnutrition. To resolve this problem, you need to be able to create menus for weight loss at home, which will be built only on a diet. A weekly menu will allow you to radically change your food habits to get rid of dependence on certain products.
What is proper nutrition?
Proper nutrition is a balanced diet that includes the right ratio of protein, fats and carbohydrates and availability of vitamins, minerals and necessary micro - and macroelements. Menu a proper diet every day for losing weight should be recipes that include a variety of dishes that will be favorably perceived by the body without revealing their nutritional breakdown.
Proper nutrition is a complex yet simple mechanism to cleanse the body of toxins, remove excess liquid, allow greater absorption of the necessary components. To achieve the desired, you need to know about all the features and nutrition principles on which it is based. Then talk about them.
Important! For the proper diet to achieve the desired results, you need your way of life, and to take into account for a long time, not a few weeks.
How to start eating right?
The conditions for proper nutrition not as much as it may seem at first glance. To begin the process of losing weight through changes in diet, it is necessary first to get mentally pumped up. By and large, from the physiological side, the body is always ready to change, the problem lies in the lack of desire to achieve your goal.
There are basic principles that will help you to start to eat properly, does not create in such a way that all of the problems:
- Breakfast must be complete, especially carbohydrates consist of cereals, fruits and nuts;
- Vegetables should be consumed fresh or steamed, roasting is not recommended;
- Cereals are best cooked in the water;
- Consumption of salt should be reduced or eliminated;
- On the day drink at least 2 litres of water.
This is the first of the guidelines, which will allow you to start to eat right and reach your objective of weight loss. Already in the first month of a balanced diet can notice a significant change in the image.
The first steps to a proper diet
The Problem with many dieters is lack of will and full of motivation. First and foremost you need to mentally set yourself up for a positive result, and mentally pronounce to yourself that the right food can also be delicious. It is also important to make a schedule for yourself for nutrition, activity and rest, because these nuances, depending on a large part of the result.
The first steps are always the hardest, but if you overcome your laziness, get rid of fear not to reach a result, at the end of the month the scales will show much smaller numbers. Also the first steps can include the following steps:
- Fully self-employed;
- Cleaning from harmful products;
- Buy a new grocery cart;
- Please support the family, who will move to the proper nutrition.
You need to know! A proper diet over time will become a normal way of life, and not create any problems in achieving the dreams.
What should be included in your diet?
Diet, weight loss on the correct diet, completely different from the diet of the average person who eats junk food and gaining weight. There is a rough table with products that are worth paying attention to.
| The right products | The number of |
|---|---|
| All vegetables, except potatoes | 100-200 g |
| Fruit | 200 g |
| Cereals | 80 g |
| Dairy products | 200 ml |
| Lean fish | 300 g |
| Whole wheat bread | 60 g |
| Legumes, nuts | 100 g |
| Lean meat | 200-300 g |
All of these products can be quickly and easily for the preparation of PP recipes for every day, to saturate the body, to justify their food needs and obtaining the beneficial ingredients of the products. The main thing is to dose the amount of food consumed, so that it does not exceed the permissible norms of caloric content.
Important! For the preparation of meals, preferably steamed or in the oven, avoiding the process of roasting dishes.
The list of products that should be excluded
Menu healthy diet consists of certain foods that have positive effects on the body, saturate and does not provoke weight gain. There is a list of products the consumption of which is strictly prohibited. Consider:
- Fatty meat and fish;
- Flour products;
- Bakery products;
- Mayonnaise;
- Fat;
- Carbonated beverages;
- Alcohol;
- Fast food outlets;
- Sweet, etc ..
The list of prohibited products can be listed for a long time, so you have to focus only on the allowed foods, to focus on them, to complement the food basket with them. Only in this case will be able to achieve the desired effect of to burning fat, causing rapid weight gain after.
The characteristics of a proper diet, if you are more than 30
For every age has its own characteristics and rules for proper weight loss. For weight loss at home for women over 30 individual properties selection of products, as well as concern for the time delays in the diet. After 30 years began to gradually slow down the metabolic processes. And if 25 years after you have eaten the piece of cake the extra weight on the hips and the waist is not displayed, then in the thirties, to avoid this event, it will be very difficult.
Therefore, menus for weight loss every day should be as pure as possible, do not consist of forbidden foods. It is important to completely eliminate all the starchy and sweet, greasy and fried, as well as products that affect the skin, causing the formation of cellulite.
This age is dangerous, because it is the mass that is entered much faster than the process of falling. You also need to limit the intake of pasta, potatoes, sweets, I prefer fruits, fresh vegetables.
Menu of proper nutrition for a week for weight loss
Menu for weight loss is a selected individually, taking into account age and other characteristics of the organism. But the principle is always the same – building diet only healthy and nutritious food that contributes towards weight loss. There are the main features of the food and estimated intake, which will be discussed below.
List of products
A healthy diet includes the use of only the permitted products will not create damage to the body. In the following, we will comply with all the applicable products for the week for weight loss list:
- Green vegetables;
- Fresh fruit;
- Buckwheat, oatmeal, rice, barley;
- Cooked potatoes in limited quantities;
- Bread;
- Whole wheat bread;
- Water, green tea, coffee (one Cup per day);
- Bran;
- Low fat milk products;
- Lean meat and fish.
Important! It is not necessary to do breaks in the diet, if the goal is to get rid of the extra pounds. The need for sweets can be replaced with dried fruit or bananas.
Menu PP days
Monday
- Breakfast – buckwheat porridge with vegetables, salad.
- Snack – An Apple.
- Lunch – vegetable soup with chicken breast, tea.
- Snack – a bunch of nuts.
- Dinner – steamed chicken with vegetables.
Tuesday
- Breakfast – oatmeal with banana.
- Snack –yogurt.
- Lunch – rice with vegetables, glass, compote without sugar.
- Afternoon snack – tea.
- Dinner – buckwheat with steak fish.
Environment
- Breakfast – pancakes from oats flakes with peanut butter.
- Snack – An Apple.
- Lunch – potato soup with vegetables.
- Afternoon snack – an orange.
- Dinner – cheese.
Thursday
- Breakfast – scrambled eggs with tomatoes.
- Snack – a banana.
- Lunch – pea soup, chicken breast with vegetables.
- Snack – a bunch of nuts.
- Dinner – a salad of cabbage and carrots.
Friday
- Breakfast – oatmeal and a teaspoon of honey.
- Snack – grapefruit.
- Lunch – salad from fresh vegetables and chicken breast.
- Afternoon tea – a glass of buttermilk.
- Dinner-boiled fish with vegetables.
Saturday
- Breakfast – cheese for frying.
- Snack – Cup of yogurt.
- Lunch – buckwheat with a chop.
- Afternoon snack – handful of nuts.
- Dinner – low fat cottage cheese.
Sunday
- Breakfast – oatmeal.
- Snack – An Apple.
- Lunch – mushroom soup.
- Snack – dried fruit.
- Dinner – beet salad.
The menu for each day can be, and perhaps to change the little personal tastes, wishes and desires. The main thing to remember is that all products should be fresh, not longer than the period of validity.
For the proper food in the home was necessary, according to the results, it should last a week and months, the achievement of a full habit of body. There is about the diet, which must be taken into account in the whole month, then make small changes in their diet so as not to disgust the body of the monotony.
Menu for the month is hard to get, so by the end of the week you will always have to create a diet for the following 7 days, then every week to make other delicious changes. Consider a slightly different diet, which will allow you, in one month I feel great, drop those extra pounds.
Monday
- Breakfast – oatmeal with banana and nuts.
- Snack – tea.
- Lunch – buckwheat porridge without oil, with vegetables.
- Snack – baked Apple.
- Dinner – chicken breast with vegetables.
Tuesday
- Breakfast – a Cup of yoghurt and cheese.
- Snack – yogurt.
- Lunch – vegetable soup-soups, tea.
- Afternoon snack – an Apple.
- Dinner – baked fish for a couple.
Environment
- Breakfast – cottage cheese casserole with raisins, tea.
- Snack – a glass of water.
- Lunch – vegetable soup.
- Afternoon snack – an orange.
- Dinner – Turkey for a few tomatoes and cucumbers.
Thursday
- Breakfast – omelette with mushrooms.
- Snack – yogurt.
- Lunch – soup, chicken breast.
- Snack – dried fruit.
- Dinner – salad.
Friday
- Breakfast – oatmeal, tea.
- Snack – fruit salad.
- Lunch – buckwheat with chicken.
- Afternoon tea – a glass of buttermilk.
- Dinner – salad.
Saturday
- Breakfast sandwich with avocado whole-grain bread, tea.
- Snack – a banana.
- Lunch – rice porridge with chicken pieces.
- Afternoon tea – hazelnut.
- Dinner – low fat cottage cheese.
Sunday
- Breakfast – pancakes, oatmeal, stuffed with peanut butter and a banana.
- Snack – An Apple.
- Lunch – vegetable soup, buckwheat with chicken.
- Snack – dried fruit.
- Dinner – salad of radishes, tomatoes, cucumbers and greens.
In a month diet may change slightly with the addition of other tasty and useful products, which will lead to rapid weight loss, good shape and high self-esteem.