If you are thinking to lose weight, then you need proper nutrition for weight loss your body. In the first place it is necessary to exclude consumption of large amount of carbohydrates and eat only protein and vegetables, and over time you will see results. We tried to prepare for you a diet of proper nutrition for the week.
The human body is quite difficult to get burn its own fat reserves. Let's assume that we managed to start the fat burning process, and the desired result was achieved. But for some reason, the extra pounds over a relatively short time returned again. Unexpectedly? No, nutritionists will reply that it is all natural. The process of losing weight – not fast, it is important to not only reduce weight but also prevent its possible return. For it and there diet for weight loss, which is not just a sample menu for a certain time period (week, month), but also includes a number of rules that should be followed. Of them and asked to start.
Six important rules
Diet for weight loss suggests that it is necessary not only to adhere to certain dietary restrictions, but also follow a few other rules. What kind of rules are we talking about?
1) After waking up it's not worth it to immediately eat a meal. Much more useful after waking up to do exercise for 15-20 minutes. This rule, of course, there is for those people who are not used to do light exercise every morning. Under physical stress means slow walking, slow jogging, performing exercises on simulators, and more. You can travel on the way to work on foot, but to take advantage of this walk as physical education is only possible provided that the first breakfast will be in the job.
Note: according to this item, you need to be very careful, because not everyone can run, jump or do other kind of physical activity.
2) Breakfast should be nutritious, but that doesn't mean that eating should be a lot. The fact is that after physical activity in the morning, as well as in its absence, when a night person is "hungry", the body will try to save the fats. And if they will actively come from food, the body is not only manage to keep them, but also to increase it.
Tip: it is likely that the feeling of hunger turns out to be too strong and lead to a slight discomfort. In such a case, it is possible to go on compromise with the body, that eating an apple or other fruit.
3) Eat small portions 4-5 times a day. Nutritionists often say about this rule, because the food should be enough to maintain glucose in the blood at a normal level, restoring glycogen stores and provide the body the necessary vitamins and elements. To achieve this goal requires a lot of food. Another thing is that the diet for weight loss should be varied. This is the reason why, is if you eat a lot, then the body not only cope with the task, but also performs another: converts the excess calories into fat.
4) it is Advisable to keep a diary of food, because then it is easier to control yourself, conveniently to analyze the diet of a healthy diet for weight loss, make the necessary changes and additions to it.
In your journal you can reflect the menu for the week, which will help you, for example, to make the necessary acquisitions on Sunday. No less important a diary of food and to control the amount of food to eat. Quite often, people who want to lose weight, believe, snacks for a full meal. But they don't know that nutritionists are called snacks, food "on the run" uncontrolled calorie intake. Here experts include the situation when a person eats, but when he sits down at the table, without puts food on a plate, and when it works on the principle of: he ate a spoonful of soup, a piece of sausage, a spoonful of salad. In the case that a diary will become a habit, such snacks will also be inserted, as if automatically. It again allow you to realistically assess, how much was food during the day.
5) Diet proper nutrition for weight loss should be designed with regard to individual standards of food consumption. Counts's pretty simple on a special formula. Nutritionists believe that for weight loss the body should come no more than 40% of calories, than calculated according to the individual standards.
6) Diet for weight loss for a month (the second period) must be in balance. To observe this rule will give you point number 4, which offers weight loss keep a diary of food. But the journal possible and not limit yourself. So, there are calculators nutrition, which will automatically be considered as lack of or excess of vitamins, elements. Are excellent and for the determination of the daily consumption of calories.
Menu for the week
Assemble the correct diet for a week – the case of the hard. The reasons why there is quite a lot. First, differences in age, body weight. Secondly, the consumption of calories in the day, on which also affects a number of factors. Third, the individual food preferences, because the process of weight loss mainly depends on the psychological state of a person. And if it is constantly like that hated oatmeal, then it is likely that the extra pounds drop off as quickly as we would like.
Approximate diet for weight loss for the week looks like this.
Monday
First breakfast: salad from vegetables, buckwheat porridge on the water, tea (it is better to stop the choice on the green).
Second breakfast: a fruit (pear, banana), kefir (one - or two-day).
Lunch: fillet of chicken cooked, stewing vegetables (any), fish soup, compote of dried fruits.
Dinner: Salad from vegetables (you can substitute stew), bread made of bran, tea.
Tuesday
First breakfast: oatmeal with yogurt, with no fillers, apple sour-sweet (you can substitute pears), natural coffee.
Second breakfast: cottage cheese with low-fat sour cream, broth from the berries, for example, rose hips.
Lunch: soup of vegetable broth with the addition of any cereals, brown (!) rice, baked fish, vinaigrette, juice or compote.
Snack: figs, or dried apricots with yogurt without filler.
Dinner: steak, vegetable salad, tea.
Wednesday
First breakfast: oatmeal in milk or water, baked apple, natural coffee or tea (and again, tea is better to choose green).
Second breakfast: yogurt without fillers, nuts (very few, because they are among the preferred products, but at the same time, and high).
Lunch: soup meat broth with fresh cabbage, mashed potato, meatball, juice.
Snack: salad from any fruit, crackers with no flavourings.
Dinner: stew of vegetables, ham, tea.
Thursday
The first breakfast: casserole of cottage cheese with candied fruit, toast, drinks – tea, juice or organic coffee.
Second breakfast: apple, yogurt without fillers.
Lunch: buckwheat on the water, pork chops, soup, compote.
Snack: some nuts and dried fruit, yogurt without fillers.
Dinner: vinaigrette, filet of chicken, a cup of tea.
Friday
The first breakfast: rice porridge with milk (should be sweet), on the mush of it is advisable to add dried fruits, of drinks – tea or organic coffee.
Second breakfast: fruit – banana, yogurt (one - or two-day), or yogurt without filler.
Lunch: soup of vegetables, mashed potatoes, stew, vegetable salad, juice or compote.
Snack: low-fat cheese, toast, biscuits, cocoa.
Dinner: salad of vegetables, cooked fish, yogurt without fillers.
Saturday
First breakfast: salad from vegetables, scrambled eggs, toast (you can substitute grain bread), natural coffee or tea with milk.
Second breakfast: yogurt with no fillers, a little bit of jam or a few rings of pineapple.
Lunch: chicken soup with vegetables, chicken breast, vinaigrette, compote or juice.
Snack: cottage cheese with low-fat sour cream, dried fruit.
Dinner: cooked chicken breasts, vinaigrette, juice or tea.
Sunday
First breakfast: oatmeal, any kind of sweet fruit, a natural coffee or tea.
Second breakfast: biscuits, crackers with no flavourings or toast, juice.
Lunch: soup of buckwheat, roast meat with vegetables, compote or juice.
Snack: some fruit, yogurt without fillers, tea.
Dinner: salad of green vegetables, brown rice, a little boiled fish or meat, tea.
In the end
So it may look approximate diet for weight loss for the week. It cannot be used for a long time (months), because it violated one of the principles of the diet for weight loss, and must be balanced. The consumption of the same food can lead to the formation of lack in the body of one or another element.