Healthy diet for weight loss menu of the week

Good day, friends! Excess weight and extra inches in the waist, can not only bother the person, but also adversely affect their health. It is considered that to get rid of fat and make the 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 the week.

First of all, we need to understand that a healthy diet is, and how it differs from the dietary intake. The diet is limiting the consumption of certain foods. To support this regime, not everyone can. In addition, often after the diet, the lost pounds quickly returned, bringing with him "friends".

Menu healthy diet for weight loss is designed to provide the body with the necessary nutrients, but at the same time, to reduce the consumption of healthy food, which turns into fat in the sides, abdomen and hips.

What are the main terms and conditions

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

In fact, the correct diet is based on simple rules and recommendations. The basic principles of this regime are the following:

• you should eat often, but small meals, optimally 5-6 times a day;
• make sure to drink plenty of water, daily intake of fluids is 2 liters;
• the first thing to do with the empty stomach to drink a glass of warm water;
• the last meal should take place 3 hours before going to sleep;
• use of techniques of heat treatment of products, such as baking, stewing or steaming, the best solution would be to use slow cooking recipes with photos of kitchen find, it is not difficult;
• focus on products low in fat;
• the base of the diet should be protein, and to diversify the help menu vegetables and carbohydrate complex;
• don't be afraid to use the spices;
• reduce the consumption of salt contributes to the retention of fluids in the body and causes swelling;
• learn to count calories;
• do not give up fat, replacing fat of animal origin, vegetal analogues;
• replace mayonnaise and sauces for salads or other dishes with olive oil or lemon juice.

To adjust to a new type of food, it is not superfluous to elaborate the menu for each day of the week or once a month. So you will be able to buy the necessary products, and to eliminate the risk of failure. Following this system, you can without problems get rid of the extra kilos. The comments indicate that the result of 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. Must include:

• whole wheat bread;
• lean meats (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).

With the inclusion of these foods in your menu, you have to remember that there is food, which has to be abandoned. When the healthy diet for women and men in the prohibition are the sweets and pastries, alcohol, juices packaged and aerated waters, canned, fast food, semi-finished products. Forget about the mayonnaise, sugar substitute, honey.

In HLS it is important to avoid feelings of hunger. Resort to snacking. For this reason, in the form of salads, fruits (except grapes and bananas), yogurt and protein shakes.

Prepare a course of food for 7 days

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

Presents a weekly menu of low-cost but useful. Eat according to 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 Pcs potato;
• 3 tomato;
• 1 beet;
• 1 onion;
• 1 carrot;
• 3 cloves garlic;
• 3 tablespoons olive oil;
• salt, bay leaf, pepper and herbs to taste.

1. Vegetables wash and peel the potatoes cut into cubes, the carrot and the beet, bit on a grater, cut the cabbage, the onion cut finely.
2. Bring the water to a boil, toss in sliced potatoes and let the water boil for 5 min.
3. Enter in the broth, cabbage, bay leaf, black fragrant pepper.
4. In a pan fry the onion, the carrot and the beet. The three of mixture of vegetables, tomatoes for juiciness and stew everything under a lid for 5 minutes.
5. Send the contents of the pan to the soup pot.
6. When the broth is almost ready, add the salt and the greens. Turn off the oven, give the dish to infuse.

Steam fish cutlets

To please yourself useful fish cakes, used 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 on a grater small.
2. Onion, peel and finely chop.
3. Add the vegetables, the meat, enter the egg, the salt and the herbs.
4. Formed patties and cook them for 20 minutes in the "fish".

Eggplant in the oven

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

• 3 aubergines;
• 3 tomato;
• 70 gr. low fat cheese;
• dill or other vegetables;
• 4 cloves garlic;
• 1 tablespoon home-made yogurt;
• salt and pepper to taste.

1. The my eggplant, cut them into slices 1-2 cm thick, RUB with a mixture of salt and pepper, leave to rest for 10 minutes.
2. The cheese and the tomatoes also cut in slices.
3. In the sheet put in the other eggplants, tomato and cheese.
4. Pour all sauce made of yogurt, garlic and herbs.
5. Bake in the oven for 20-30 minutes at 200 degrees.