Sample menu of proper nutrition for a week you need to stick to two main goals: to create a calorie deficit for weight loss due to the exclusion from the diet of fatty foods and provide the body with healthy nutrients.
On the basis of a daily healthy diet should be foods that contain a lot of protein (meat, fish, dairy products), which stimulates the metabolism and is a valuable source of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy does not cause the accumulation of adipose tissue.
From diet to exclude simple carbohydrates which cause a quick onset of hunger, weight gain and constant feeling of fatigue.
Priority should be given to the saturated fat of vegetable and animal origin (not more than 30 grams per day), due to the lack of fatty acids slows down the metabolism, decreasing the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, seeds, oily fish.
For effective weight loss and maintaining optimum results and Wellness in the weight loss process should take a holistic approach to nutrition, consist of the following principles:
One of the principles of correct diet for weight loss is the use of products that do not cause the deposition of fat, and provide energy level throughout the day.
| What can I eat | What not to eat |
|---|---|
| Cakes | |
| Cakes from whole wheat, rye, buckwheat, almond, coconut, sugar free | White bread, wheat flour, sweet cakes |
| Meat | |
| Lean pork, rabbit meat, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, Turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, walleye, mullet, tuna, mackerel, herring, trout, herring, Pollock. Algae, shrimp, oysters, | Salty, smoked fish, canned crab sticks |
| Eggs | |
| Hard boiled, scrambled, in the composition of the foodstuffs | |
| Dairy products | |
| Curd (1-8% fat), kefir, yogurt, low fat sour cream | Fat cottage cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, groats Artek, oatmeal, brown rice. Peas, chickpeas, mung, lentils, beans | Oat cereals, granola, sugar, white rice, meals |
| Oil | |
| Olive, Flaxseed, coconut, sunflower and other vegetable oils. Butter ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, Beijing, cauliflower, eggplant, avocado, zucchini, peppers, spinach, salad, spinach, parsley, dill. Sauerkraut | Conservation. Potatoes mashed or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 per day), grapes | |
| Dried fruit and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 grams per day) | Peanuts, raisins and dates in large quantities |
| Desserts | |
| Honey, date syrup, sugar, dark chocolate | Confectionery, ice cream, candy, milk and white chocolate, cupcakes |
| Beverages | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet drinks |
For food benefits, and contribute to weight loss, it is important that you follow the basic rules of design a menu for a week to meet the physiological needs of the body:
Sample menu of proper nutrition for each day consists of a hearty and healthy meals with balance of protein, fats and carbohydrates, which not only promote effective weight loss, but also provide the body with the necessary energy levels throughout the day.
A large number of available foods in the menu allows you to cook delicious dishes of meat, fish, cereals and cheese as well as almost all methods of thermal processing of food products.
For the preparation of soups, you will need 800 g of tomatoes, two onions, and garlic (2 cloves), carrots and greens.
Onions cut into rings, carrots, shredded on a grater and fry in the butter for 5-7 minutes. Then the dressing mixed with tomatoes and stew on low flame for 10 minutes. After cooking the soup fill with greens, add salt and spices, then dust with a blender. Serve the tomato soup with sour cream.
Ingredients: chicken (half a kilo) of frozen or fresh spinach (250 g) cheese (100 g), onion (1 Pcs.), a few cloves of garlic sour cream (200 g), vegetable oil and spices.
Chicken fillet cut lengthwise in several pieces, with a thickness of about 1 cm, salt. Also ground the onion and wash the spinach. Then in a heated pan put 1 tbsp oil, spinach, sour cream, pressed garlic and salt. Stew for 5-7 minutes.
At the bottom of the baking dish place the pieces of chicken, and then cooked spinach and grated cheese. The dish is baked in the oven for 15-12 minutes.
To cook the patties, use 1 kg of ground beef, onion, 200 g of cabbage, 2 eggs, salt, pepper.
Onions are cut and milled immersion blender, and cabbage twist in a meat grinder as the meat. Mix all ingredients, form patties and put on baking tray lined with parchment paper.
Meat balls baked in the oven for 40 minutes. The dish is served with the salad.
For making hash you will need to stewed or boiled chicken breast, boiled eggs, radishes, avocados, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocados and radishes cut into cubes, greens are milled. Further ingredients pour kefir and mineral water (half a Cup), add salt.
Ingredients for scrambled eggs: 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Whisk eggs with milk and salt. On a non-stick pan spread the shrimp, the broccoli and pour over with a mixture of whipped. To make the omelet is a must for 5-7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
For cooking you will need a mushroom (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tablespoons), salt, pepper and other spices according to taste.
Prepare the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
Mushrooms should be washed, and the large mushrooms cut into 2-3 parts. Then mushrooms, pour the marinade, mix and leave for 25-30 minutes. Next, the mushrooms are baked on parchment paper or a baking sheet for 20 minutes at 200 degrees.
