Extra weight gain is not difficult, it's hard to get rid of them. This files most often for weight loss man sits on a strict diet, but after all the pounds usually come back. The body begins to stock up, in the form of fat deposits on the sides for the next diet. How to break this vicious circle? Nutritionists say that you need to eat right constantly, and offer their developed menus for weight loss every day.
The main rule of healthy eating for weight loss is to eat fewer calories than you can spend during the day. In this case, the lack of calories will be spent from the "bins", that is going to disappear body fat. Correctly will make a list of meals daily use for weight loss from 7 days to paint every detail, with recipes for their preparation. To use products containing slow carbohydrates, for a long time nourishing the stomach, and the man long time does not feel hunger. Weight loss is slow, but the weight will not be able to go back, especially if you follow the recommendations of the proper diet constantly.
About the rules of proper nutrition to comply with daily
Rules of proper nutrition (SP) for weight loss actually:
- There when required by the stomach. The process of digestion requires energy. Nature has that hunger occurs when energy reserves are depleted. When you take food without feeling hungry, it will not bring favor, and go completely fat deposits.
- Food should be slowly and thoroughly chewed. If there is fast, this leads to overeating, because the stomach is filled and did not have time to signal the brain about your satiety. Well processed pieces of food give the body the vitamins and other nutrients.
- Observe the correct receive mode write. As a rule, people stick to the 4 meals a day meals: Breakfast 35%, lunch – 25%, snack – 15%. A rich Breakfast ensures a good metabolism, so it is impossible to exclude or to eat in the morning, a sandwich and a Cup of coffee. Mandatory snacks to not be hungry, but they don't have to be rich and high in calories.
- Taking food, can't drink anything. This applies to any drink: tea, coffee, juice, water, juice and others. The excess fluid interferes with digestion and it settles on the walls of the intestine, decompose and causing various diseases. You can drink any drink 15 minutes after a meal.
PP is not a diet for weight loss that lasts any time. Selected diet must be practiced your entire life, especially if you have a tendency to gain weight.
The principles of nutrition in the diet
Developing the weekly menu, include dishes protein foods, they help with weight loss not lose muscle tissue. Proteins needed by the body, found in fish, eggs, lean meat, dairy products, cheeses. They need to always enter in the menu. It is necessary to reduce quantity of consumed salt, salted food directly in the plate using a pinch of salt. Daily should take 2 tablespoons of vegetable oil: olive or linseed. It lowers cholesterol and reduces blood viscosity, increases the elasticity of blood vessels.
Please note: the Diet menu includes foods for the day: vegetable and fruit products fresh, including the vegetables, and foods with fiber: cereals, peas, bran.
Menus for weight loss
For weight loss should exclude from use cans, because they have harmful substances, limit processed products: sausages, smoked meats, carbonated water, especially sweet baking. It is not recommended to take alcoholic drinks, they are considered with a large amount of calories and increase appetite.
PP for weight loss has its own nuances in the portion size – it should not exceed the size of one fist women. First time switching to a proper diet will be difficult, hunger can lead to failure, so it is allowed to eat some fresh vegetables or soup with them. Along with clean water, try to drink herbal and green teas, low-fat kefir and yoghurt, juice, vegetables, they provoke weight loss. Making weekly menus for weight loss every day, you need to consider the required amount of calories to really lose weight.
Below is a sample menu for a week for weight loss.
|Day weight loss||Mealtime||What to eat for weight loss|
|Monday||Breakfast||0.2 kg Hercules on the water|
|Snack||50 g of hard cheese, tea|
|Lunch||0.15 kg of salad vegetables, 300 ml of soup, 2 slices of black bread|
|Dinner||80 g of boiled veal with baked vegetables|
|Tuesday||Breakfast||150 g of cottage cheese with raisins and dried apricots|
|Snack||50 g of nuts and low-fat kefir|
|Lunch||120 g of fish taken in the steamer, and a salad of seasonal vegetables|
|Dinner||omelet of two eggs and a salad of green vegetables|
|Environment||Breakfast||150 grams of muesli with a glass of yogurt|
|Snack||cheesecake with a Cup of yogurt|
|Lunch||braised mushrooms 120 g fresh cucumbers|
|Dinner||0.2 kg of cheese, vegetable salad|
|Thursday||Breakfast||omelet of two eggs, slice of bread with bran|
|Lunch||0.2 kg steam fish, cucumbers and tomatoes|
|Dinner||0.2 kg baked beans, soft-boiled egg|
|Friday||Breakfast||100 g of cheese and a banana|
|Snack||50 g nuts, hazelnuts and a Cup of yogurt|
|Lunch||cabbage soup 300 ml, buckwheat porridge 150 g|
|Dinner||beefs steak on the grill, weighing 150 g, salad of seasonal vegetables|
|Saturday||Breakfast||0.2 kg rice porridge with milk, a Cup of tea|
|Snack||Apple, Cup of yogurt|
|Lunch||150 g of boiled chicken, 200 g of beet salad|
|Dinner||150 grams of grilled fish, vegetables and rye bread|
|Sunday||Breakfast||2 boiled eggs and tea|
|Snack||150 g of cottage cheese with raisins and prunes|
|Lunch||300 ml of soup, stew beefs with 150 g and steamed vegetables|
|Dinner||lean fish steamed, beet salad with prunes 150 g and a couple of rye bread|
Menus for weight loss fairly inexpensive, it is unavailable and expensive products. Perfect for the young and healthy girls who want to look slim and toned. Nutrition structured in such a way that the day does not feel hunger.
The food menu for weight loss with recipes on the day
It is necessary to enter in the PP for weight loss healthy and natural products. The important role played by their heat treatment. Not allowed to fry food, or on its surface formed a crust, which contains toxins that are harmful to health. A healthy diet involves cooking steamed, boiling, stewing and baking.
Menu of proper nutrition for each day for weight loss with recipes:
- Boiled beef. A piece of fillet of beefs, rinsed under running water and place in boiling water. Allow to simmer for 2-3 minutes, remove the meat from the broth, and pour. Then put fresh water for the broth, and the meat cut into portions, put in boiling water, add salt and pepper. After 50-60 minutes boiling in the broth and put a bunch of mixed greens, not crushing. Cook for 10 more minutes and get the meat out of the broth.
- Oven baked fish. Taken any fish low-fat varieties, for example, flounder. It is necessary to prepare the tomatoes and a little cheese, spices and lemon. Washed and cleaned the carcass of fish put on a baking sheet, you should previously put foil. Sprinkle fish with lemon juice and pepper. Lay the fish slices of tomatoes and sprinkle with grated cheese. Wrap the butt in foil and place in oven for 25-30 minutes.
- Casserole of cheese. Enough packs of cheese, a couple eggs, 3 spoonfuls of flour and raisins. Separate yolks from whites and mix them with cheese, flour and raisins. Whites beat well and add to the overall dish. Stir and put in form, to make a smooth surface. Place in oven at 180 ° C and bake for half an hour.
To weight loss was effective, it needs to recognize a simple food without newfangled condiments and spices. Just in the process of losing weight from them should not give up, but to apply you need ready meals, which is on the plate.
Practical To diet for weight loss more effective, you need every day to eat grapefruit, often consume vegetables, salads and homemade yoghurts.
They promote weight loss, eliminate the feeling of hunger and discomfort in the intestines. If you fulfill all the rules and adhere to the dietary guidelines, recommendations, proposed menu, then weight loss will be even slower, but stable. Besides the extra pounds after weight loss never come back. Suggested menu for weight loss is perfectly balanced and allows you to satisfied even at the largest stretching of the stomach.