Have beautiful shapes and every day to admire his own reflection in the mirror wants to every girl. The Extra weight – it is not a diagnosis, and in most cases is the result of improper nutrition. How to eliminate this problem, it is necessary to be able to assemble a menu for the weight loss in the domestic conditions, which will be built exclusively on proper nutrition. Menu for the week will enable the central theme of the way to change your eating habits, get rid of dependence on these or other products.
On what is based the proper nutrition?
Proper nutrition is a balanced diet, which means that the correct ratio of proteins, fats and carbohydrates, as well as the presence of vitamins, minerals and essential micro - and macronutrients. The Menu of proper nutrition for each day, for weight loss must be with the recipes cover various dishes that will be favorably perceived by the body, to expose it to the food breakdown.
Proper nutrition – it is ingenious and at the same time a simple mechanism, which allows you to clean the body of toxins and waste products, output of excess fluid, the to a greater extent of absorption of the necessary components. To achieve the desired, you need to know about all the features and the principles of proper nutrition on which it is based. Furthermore, to speak about them.
Important! To proper nutrition brought about the desired results, it is necessary to bring it to their way of life and adhere to for a long time, and not a few weeks.
How to start eating properly?
The conditions for proper nutrition is not so much, as it might seem at first glance. To start the process of losing weight with the help of changes in diet, it is necessary in the first place, to tune psychologically. By and large with the physiological side of the body is always ready for changes, problem is the lack of desire to achieve your goal.
There are basic principles that will help you start to eat properly, without on the road of any complexity:
- Breakfast should be complete, predominantly carbohydrates, it consists of oatmeal, fruit and walnuts;
- Vegetables should be consumed fresh or prepared on steam, fry, is not appropriate;
- Cereals is the best cook in the water;
- Salt intake must be minimize or completely eliminate;
- In the day drink at least 2 liters of water.
This is the first recommendation, that you start to eat properly and achieve your weight loss goals. Already for the first month of balanced meals you can see significant changes in the character.
The first steps for correct nutrition
The problem with many weight loss is a lack of willpower, but also fills a motivation. First and foremost is the need to mentally set yourself on a positive outcome, and mentally verbalize that the correct nutrition can also be tasty. It is also important to get for himself a plan of nutrition, activity and rest, because of these nuances depends a large part of the result.
The first steps will always be manageable, but if you overcome your laziness how to get rid of fear – not to achieve a result, at the end of the month, the scales show significantly less performance. Also the first steps can include the following steps:
- Complete self-motivation;
- Clean the refrigerator from harmful food;
- Buying a new product baskets;
- Please, support relatives, who also get the proper nutrition.
You need to realize! Proper nutrition over time, you will definitely become the usual way of life, and will not create any complexity in the realization of dreams.
That should include into your diet?
Diet weight loss the proper nutrition in full measure differs from the diet of the common man, which is to eat harmful food and gaining extra pounds. There is an approximate table with the products on which it is worth paying attention to.
| The right foods | 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 |
From all of these products can be quick and easy to prepare PP recipes for every day, to saturate the body, to justify your dietary wishes and needs, get the useful components of the products. The main metered amount of consumed food, that it's not for the limits of the permissible standards caloric value.
Important! Cook the best steamed or in the oven without the roasting process of the products.
A list of products that you want to exclude
Menu healthy diet consists of certain foods which have a positive effect on the body, the saturation, and not to provoke a set of body weight. There is a list of products whose consumption is strictly prohibited. Look at this:
- Fatty meat and fish;
- Flour products;
- Bakery products;
- Mayonnaise;
- Lard;
- Carbonated beverages;
- Alcohol;
- Fast food;
- Sweet and so on
The list of prohibited products can be transferred for long, so it is worth to focus only on certain products, make the emphasis on them, increased the food basket of just them. Only in this case can achieve the desired effect in losing weight, do not provoke a sharp set of weight body after.
Properties of good nutrition, if you in 30
For every age has its own characteristics and rules in the proper weight loss. For weight loss at home for women 30 there are the individual elements of the selection of products, but also mindfulness to a temporary delay in nutrition. After 30 years begin to gradually slow down the metabolic processes. And if in the 25 years after eating a piece of cake extra kilos on the hips and waist appear, then in thirty years to avoid this speech will be very difficult.
This is the reason, why is the menu for weight loss every day should be so clean, are not composed of the prohibited products. It is important to completely eliminate all flour and sweet, fatty and fried, but also products that in a negative way effect on the skin, provoking the emergence of cellulite.
This age is dangerous by the fact that the weight typed much faster than the process of his drop. Also it is worth to limit consumption of pasta, potatoes, sweets, with an emphasis on fruits, fresh vegetables.
The Menu of proper nutrition for a week for weight loss
Menu for weight loss is set individually, with regard to the age and other characteristics of the organism. But the principle is always one – of- network diet to only healthy and nutritious foods that promote weight loss. There are basic elements of nutrition, as well as the approximate diet, which see below.
A list of needed products
Diet proper nutrition involves the use of only suitable products that will not cause harm to the body. Below consider all possible products for a week for weight loss list:
- Green vegetables;
- Fresh fruit;
- Buckwheat, oatmeal, rice, barley;
- Boiled potatoes in limited quantities;
- Nibbles;
- Whole wheat bread;
- Water, green tea, coffee (one cup per day);
- Bran;
- Low-fat dairy products;
- Lean meat and fish.
Important! Not worth it to do a warm up on the nutrition, if it's worth the goal as quickly as possible to get rid of superfluous kilograms. Need in sweet 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 bunch of nuts.
- Dinner – steam cutlet with vegetables.
Tuesday
- Breakfast – oatmeal with a banana.
- Food –kefir.
- Lunch – rice with vegetables, a glass compote without sugar.
- Afternoon snack – tea.
- Dinner – buckwheat porridge with steak fish.
Wednesday
- Breakfast – pancakes made with oat flour with peanut paste.
- Snack – an apple.
- Lunch – potato soup-puree with vegetables.
- Snack – an orange.
- Dinner – cottage cheese.
Thursday
- Breakfast – scrambled eggs with tomatoes.
- Nosh – a banana.
- Lunch – pea soup and chicken breast with vegetables.
- Snack – a bunch of nuts.
- Dinner – salad of cabbage and sugar.
Friday
- Breakfast – oatmeal and a teaspoon of honey.
- Nosh – grapefruit.
- Lunch – salad from fresh vegetables and chicken breast.
- Afternoon snack – a glass of yogurt.
- Dinner – boiled fish with vegetables.
Saturday
- Breakfast – cheese casserole.
- Snack – a cup of yogurt.
- Lunch – buckwheat porridge with Patty.
- Snack – handful of nuts.
- Dinner – low fat-cottage cheese.
Sunday
- Breakfast – oatmeal.
- Snack – an apple.
- Lunch – mushroom soup-puree.
- Snack – dried fruit.
- Dinner – beet salad.
The Menu for each day can have such appearance, and it can kind of evolve under the personal taste preferences and wishes. The main thing to remember is that all products must be fresh, not go beyond the shelf life.
To proper nutrition in the home brings the desired results, it should take a week, but months, to achieve the full habits of body. There is an approximate diet, which is need to stick to in the course of the entire month, then make small changes in diet, so as not to cause an aversion to the body monotony.
Menu for a month to compose complex and so from the end of the week, it is always necessary to create a diet for the next 7 days, then every week to see more delicious changes. Now consider a somewhat different diet, that will in the course of the month to feel great, lose weight.
Monday
- Breakfast – oatmeal with banana and nuts.
- Refreshments – tea.
- Lunch – buckwheat porridge without butter with vegetables.
- Afternoon snack – a baked apple.
- Dinner – chicken breast with vegetables.
Tuesday
- Breakfast – a cup of yogurt and cheese.
- Food – kefir.
- Lunch – vegetable soup-broth, tea.
- Snack – an apple.
- Dinner – baked fish for a couple.
Wednesday
- Breakfast – cheese casserole with raisins, tea.
- Snack – a glass of water.
- Lunch – meatless soup.
- Snack – an orange.
- Dinner – turkey stew, tomato and cucumber.
Thursday
- Breakfast – scrambled eggs with wild mushrooms.
- Food – kefir.
- Lunch – soup and chicken breast.
- Snack – dried fruit.
- Dinner – vegetable salad.
Friday
- Breakfast – oatmeal, tea.
- Snack – fruit salad.
- Lunch – buckwheat with chicken.
- Afternoon snack – a glass of yogurt.
- Dinner – vegetable salad.
Saturday
- Breakfast – sandwich with avocado from whole wheat bread, a cup of tea.
- Nosh – a banana.
- Lunch – rice porridge with chicken pieces.
- Snack – hazelnuts.
- Dinner – low fat-cottage cheese.
Sunday
- Breakfast – omelet of oatmeal stuffed with peanut paste and banana.
- Snack – an apple.
- Lunch – vegetable soup, buckwheat with chicken.
- Snack – dried fruit.
- Dinner – salad of radishes, tomatoes, cucumbers, and green.
During the month of diet can change a bit, adding other delicious and useful products that will promote quick weight loss, achieve good form and increased self-esteem.