To have a beautiful 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 solve this problem, you need to be able to create menus for weight loss at home that is constructed solely on the nutrition. The weekly menu will allow you to radically change your food habits to get rid of the dependency of certain products.
What is the right nutrition?
Proper nutrition is a balanced diet, which involves the right proportion of proteins, fats and carbohydrates and availability of vitamins, minerals and necessary micro - and macroelements. Menu the right diet each day for weight loss should be recipes that include a variety of dishes that will be favourably perceived by the body, not to expose your nutrition detail.
Proper nutrition is a complex yet simple mechanism to cleanse the body of toxins, eliminate 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. After talking to them.
Important! In the proper diet to produce the desired results, you have to make your way of life, and to observe for a long time, not a couple of weeks.
How to start eating well?
Conditions for proper nutrition not as much as it might seem at first sight. To begin the process of losing weight through changes in diet, is necessary in the first place to mentally pump. In general, from a physiological band, the body is always willing to change, the problem lies in the lack of will to achieve your goal.
There are basic principles that will help you begin to eat correctly, without creating in the way of difficulties:
- Breakfast should be complete, mainly carbohydrates consist of cereals, fruits and nuts;
- The vegetables should be consumed fresh or steamed, roasted, not recommended;
- Cereals are the best food in the water;
- Consumption of salt should be reduced or eliminated;
- A day to drink at least 2 litres of water.
This is the first guidelines that will allow you to start to eat well and achieve your goal of weight loss. Already in the first month balanced diet can observe a significant change in the figure.
The first steps for the correct food
The problem with many dieters is the lack of strength of will, and full of motivation. In the first place, you need to psychologically set yourself up for a positive outcome, and mentally pronounce to yourself that the right food can also be delicious. It is also important to make a schedule for yourself of nutrition, activity and rest, because of these nuances depend in a large part of the result.
The first steps are always the most difficult, but if you overcome your laziness, get rid of the fear of not getting a result, at the end of the month, the scales will show much smaller figures. Also the first steps can include the following steps:
- Totally self-motivation:
- Cleaning of harmful products;
- Buy a new grocery cart;
- Please, support the family, which moves to proper nutrition.
You need to remember! Proper nutrition over time will become a habitual way of life, and in order not to create difficulties in the realization of dreams.
What should be included in your diet?
The diet to lose weight in the proper diet completely different from the diet of the average person who eats junk food and weight gain. There is a first table with the products that it is worth paying attention to.
| The right products | The number |
|---|---|
| All vegetables, except potatoes | Between 100 and 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 these products can be quick and easy to prepare PP recipes for every day, to saturate the body, to justify their food needs and to get useful components of the products. The main one is that the dose, the amount of food consumed, so that it does not go beyond the possible norms of caloric content.
Important! To prepare meals, preferably steamed or baked, while avoiding the process of roasting food.
A list of products that should be excluded
Menu healthy diet consists of certain foods that have positive effects on the body, saturate it, and do not cause an increase in weight. There is a list of products, the consumption of which is strictly prohibited. We consider that it is:
- Fatty meat and fish;
- Flour products;
- Bakery products;
- Mayonnaise;
- Fat;
- Carbonated beverages;
- Alcohol;
- Points of sale of fast food;
- Sweet, etc.
The list of prohibited products can be listed for a long time, so you should focus only on allowed foods, to concentrate on them, to replenish the food basket for them. Only in this case will be able to achieve the desired effect in burning fat, causing rapid weight gain after.
Features proper diet, if you have more than 30
For every age has its own characteristics and rules in the proper weight loss. For weight loss at home for women over 30 there are individual characteristics in the selection of products, as well as attention to delays in the diet. 30 years after starting to gradually slow down the metabolic processes. And if 25 years after having eaten the piece of cake of the excess weight in the sides and the waist does not appear, then in thirty years in order to avoid this manifestation will be very difficult.
For this reason, 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 starchy and sweets, fats and fried foods, as well as products that affect the skin, causing the formation of the sky...
This age is dangerous because the weight is to write much more rapid than the process of dropping it. Also it is necessary to limit the consumption of pasta, potatoes, sweets, preferring fruits, fresh vegetables.
Menu of proper nutrition for a week for weight loss
Menu for weight loss is chosen individually, taking into account the age and other characteristics of the organism. But the principle is always the same: the building diet is only healthy and nutritious foods that contribute to weight loss. There are the main features of the food and estimated intake, which will be discussed below.
A list of products
A healthy diet involves the use of only the permissible products that will not create harm to the body. Below, we will consider all valid products for the week for weight loss of the list:
- Green vegetables;
- Fresh fruits;
- Buckwheat, oats, rice, barley;
- Boiled potatoes in limited amounts;
- Bread;
- Whole wheat bread;
- Water, green tea, coffee (a Cup a day);
- Bran;
- Low-fat dairy products;
- Lean meat and fish.
Important! It is not necessary to make pauses in the diet, if the goal is to get rid of the extra kilos. The need of sweets can be replaced with dried fruit or bananas.
Menu PP day
Monday
- Breakfast – buckwheat porridge with vegetable salad.
- Snack – an Apple.
- Lunch: vegetable soup with chicken breast, tea.
- Snack – a handful of nuts.
- Dinner – steamed chicken with vegetables.
Tuesday
- Breakfast – oatmeal with banana.
- Snack yogurt.
- Lunch – rice with vegetables, a glass compote, without sugar.
- Afternoon snack – tea.
- Dinner – buckwheat with fish fillet.
Environment
- Breakfast – pancakes made of oatmeal with peanut butter.
- Snack – an Apple.
- Lunch potato soup with vegetables.
- Snack – an orange.
- Dinner – cheese.
Thursday
- Breakfast – scrambled eggs with tomato.
- Snack – a banana.
- Lunch – pea soup and chicken breast with vegetables.
- Snack – a handful of nuts.
- Dinner – salad of cabbage and carrot.
Friday
- Breakfast – oatmeal and a teaspoon of honey.
- Snack – grapefruit.
- Lunch: salad of fresh vegetables and chicken breast.
- Afternoon tea – a glass of buttermilk.
- Dinner – boiled fish with vegetables.
Saturday
- Breakfast – cheese casserole.
- Snack – Cup of yogurt.
- Lunch – buckwheat with a chop.
- Snack – a handful of nuts.
- Dinner – low fat cottage cheese.
Sunday
- Breakfast – oatmeal.
- Snack – an Apple.
- Lunch: soup of mushrooms.
- Snack – dried fruit.
- Dinner – salad of beetroot.
The menu for each day can be, and perhaps to change a bit of taste preferences and desires. The most important thing to remember is that all products must be fresh, not to extend beyond the expiration date.
To proper nutrition in the home was necessary, given the results, it should last a week and months, the achievement of the full habit of the body. There is an approach to diet that must be observed during all the month, then make small changes in your diet in order not to disgust the body to the monotony.
Menu for a month is hard to achieve, so that with the end of the week, which has always been to create a diet for the next 7 days, then every week to make other delicious changes. Let us now consider a little different from the diet that will allow for a period of one month to feel good, lose those excess pounds.
Monday
- Breakfast – oatmeal with banana and dried fruit.
- Snack – tea.
- Lunch – buckwheat porridge without oil, with vegetables.
- Snack – baked Apple.
- Dinner – chicken breast with vegetables.
Tuesday
- Breakfast – Cup of yogurt and cheese.
- Snack yogurt.
- Lunch vegetable soup-broth, tea.
- Snack – an Apple.
- Dinner – baked fish for a couple.
Environment
- Breakfast – cottage cheese casserole with raisins, tea.
- Snack – a glass of water.
- Lunch: soup of vegetables.
- Snack – an orange.
- Dinner – Turkey for a couple of tomato and cucumber.
Thursday
- Breakfast – omelette with mushrooms.
- Snack yogurt.
- Lunch: soup and chicken breast.
- Snack – dried fruit.
- Dinner – vegetable salad.
Friday
- Breakfast – oatmeal, tea.
- Snack – fruit salad.
- Lunch – buckwheat with chicken.
- Afternoon tea – a glass of buttermilk.
- Dinner – vegetable 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 with peanut butter and banana.
- Snack – an Apple.
- Lunch: vegetable soup, buckwheat with chicken.
- Snack – dried fruit.
- Dinner – salad of radish, tomato, cucumber and greens.
The term of a month on the diet may be slightly changed by adding other delicious and useful products that will lead to rapid weight loss, good shape and high self-esteem.