In drawing up the menu of proper nutrition for a week you need to stick to two main goals: create a calorie deficit for weight loss due to the exclusion from the diet dense foods and supply the body with beneficial nutrients.
The basis of the daily diet, proper nutrition should consist of high protein foods (meat, fish, cottage cheese), which stimulate the metabolism and are a valuable source of essential amino acids.
It is also recommended to eat only complex carbohydrates (whole grains and non-starchy vegetables), to ensure the body energy, without causing accumulation of adipose tissue.
Diet menus it is necessary to exclude simple carbohydrates, which cause a faster onset of hunger, weight gain and constant feeling of fatigue.
It is necessary to give preference to saturated fats of vegetable and animal origin (no more than 30 grams a day), because of the lack of fatty acids slows down the metabolism, reduces the formation of female sex hormones and leads to disturbances of the menstrual cycle. Sources of healthy fat are nuts, sunflower seeds, oily fish.
The basic principles of
For effective weight loss and maintaining an optimal result, but also well-being in the process of weight loss should be practiced a comprehensive approach to nutrition, which consists of the following principles:
- Exclude from the menu of prohibited food and drinks.
- Drink optimum amount of water per day (30 ml per 1 kg of body weight).
- Maintain a daily norm of calories (from 1200 kcal to 1600 kcal). For counting the energy value of the food you can use the table of calories.
- The amount of protein, fats and carbohydrates in the daily menu should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the rule of plates: half portions of main meals should occupy vegetables, a quarter protein (meat, cottage cheese) and carbohydrates (cereals).
- Fruits to eat to 16.00, and some sweetness (honey, dried fruit), — to a 12.00.
- Avoid overeating, because the consumption of a larger quantity of food leads to an increase in the daily calories and slows weight loss.
- Eat slowly and chew thoroughly, in order to contribute to the normal absorption of nutrients.
- Control the use of salt, because excess salt leads to swelling.
What you can eat and what not to do (table)
One of the principles of proper nutrition for weight loss is to use products that are not cause fat storage, but also ensure the desired level of energy for the whole day.
| What you can eat | He can't eat |
|---|---|
| Flour products | |
| Bread from whole grain wheat, rye, buckwheat, almond, oat flour without sugar | White bread from wheat flour of the highest grade, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork meat, beef meat. Sausages |
| Bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hell, chum salmon, pike, pike perch, mullet, tuna, mackerel, herring, trout, herring, Pollock. Sea cabbage, shrimp, oysters | Salted, smoked fish, canned crab sticks |
| Eggs | |
| Hard-boiled, in the form of omelets, the composition of meals | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, lean sour cream | Fatty cottage cheese, sour cream, cream. Purchase yogurts with additives, glazed cottage cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, groats "Artek", oatmeal, brown rice. Peas, chickpeas, mung, lentils, beans | Oatmeal quick-cooking, granola with sugar, white rice, grits |
| Oil | |
| Olive, flaxseed, coconut, sunflower, and other kinds of vegetable oils. Cream and clarified butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white, red, beijing, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Preservation. Potatoes in the form of porridge or baked |
| 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 (no more than 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, the syrup from the nuts, sweeteners, black chocolate | Confectionery, ice cream, sweets, dairy and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sugary sodas |
How to build a menu
To make the dish better benefit and contribute to weight loss, it is important to observe the basic rules for creating a menu for the week with regard to the physiological requirements of the organism:
- daily consume a standard protein (1-1. 5 grams per kilogram of body weight), which divide throughout the day;
- for breakfast it is recommended to cook the meal, consisting of protein and slow carbs for a longer feeling of satiety, for example, scrambled eggs and porridge, pancakes with cheese stuffing and so on;
- lunch should consist of protein, carbohydrates and vegetables to ensure the organism in vitamins and fiber;
- the number of meals per day is calculated individually depending on the mode of the day;
- is not the state, to take food without feeling hungry, because drinking and healthy food without a physiological need leads to overeating.
The Menu of proper nutrition for the week
Sample menu of proper nutrition for each day consists of a rich and healthy meals with regard to the balance of protein, fats and carbohydrates, which contribute not only to effective weight reduction, but also provide the body the necessary energy levels throughout the day.
Monday
- Breakfast: sandwich of wholemeal bread, boiled eggs, hard cheese, coffee with milk;
- Lunch: cutlets of turkey, stewed bulgur, vegetables, apple;
- Snack: cheese casserole with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: cottage cheese (with a banana instead of sugar), sour cream, tea or coffee;
- Lunch: salad with tuna, a banana;
- Snack: pancakes from the liver, salad with tomatoes and cucumber;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: turkey fillet on the grill, cooked buckwheat, fresh cucumber, kiwi fruit;
- Snack: vegetable roll in pita bread from whole grain flour;
- Dinner: cheese-protein casserole.
Thursday
- Breakfast: pancakes from whole wheat flour, cottage cheese with berries;
- Lunch: chicken fillet, pasta from durum wheat, a salad of tomatoes and cheese, a pear;
- Snack: baked apples and peaches;
- Dinner: boiled shrimp, lettuce salad with egg, onion and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomatoes, green tea;
- Lunch: roasted turkey with zucchini and peppers, got the quinoa, cherries;
- Snack: porridge with cottage cheese and a banana;
- Dinner: pie with salmon and cauliflower.
Saturday
- Breakfast: sandwich of rye bread with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, salad of chinese cabbage, an apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: pancakes, cottage cheese with nuts;
- Lunch: chicken meatballs, stew, vegetables, fruits;
- Snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Recipes
Large quantities of affordable food in the menu gives the opportunity to cook delicious dishes of meat, fish, cereals and cottage cheese, and also use almost all the methods of thermal processing of food.
Tomato soup-puree
To prepare the soup, you will need 800 g of tomatoes, two onions, and garlic (2 cloves), carrots and herbs.
Onions cut into rings, carrots and crushed on a grater and fry in oil 5-7 minutes. Furthermore, the filling mixed with tomatoes and stew on low heat for 10 minutes. After cooking the soup filled with herbs, salt and add spices, and then pulverized using a blender. Served tomato soup with sour cream.
Chicken with spinach
Ingredients: chicken fillet (pound), frozen or fresh spinach (250 g), hard cheese (100 g), onion (1 piece), a few cloves of garlic, sour cream (200 g), vegetable oil and spices.
Fillets of chicken meat cut along into several parts with a thickness of about 1 cm, on the salt. Also minced onions and spinach to wash. Further on a preheated frying pan put 1 tbsp of oil, spinach, sour cream, missed through a garlic press and salt. Steamed in the course of 5-7 minutes.
The bottom of the form for baking put the pieces of chicken meat, then podušený spinach and grated cheese. Food baked in the oven for 15-12 minutes.
Baked meatballs of beef
Cook the burgers, use 1 kg minced beef, onion, 200 grams of white cabbage, 2 eggs, salt, pepper.
Onions chop and minced immersion blender and cabbage twist the grinder, as ground meat. Mix all ingredients, form meatballs and place on baking paper.
Pork chops baked in the oven during 40 minutes. Served the dish with a vegetable salad.
Hash on the yogurt
For the preparation of hash need steamed or boiled chicken breast, boiled egg, radishes, avocados, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocado and radish cut into cubes, herbs minced. Other ingredients pour the yogurt and mineral water (half a cup), add salt.
Scrambled eggs with shrimp
Ingredients for omelette: to 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, herbs.
Eggs whipped with milk and salt. On a non-stick skillet, lay shrimp, broccoli and pour the whipped cream mixture. Cooking the omelette should in the course of 5-7 minutes under the lid on a small fire. Before serving on the table scrambled eggs you can sprinkle herbs.
Baked mushrooms
For the preparation of food need, mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 articles l.), salt, pepper and other spices according to taste.
Cooking marinade: garlic grind and mix with salt, spices, oil and vinegar.
Mushrooms should be washed, and large mushrooms cut into 2-3 parts. After the mushrooms, pour the marinade, stir and leave for 25-30 minutes. Furthermore, mushrooms baked on parchment paper or pan after 20 minutes at 200 degrees.