If you have excess weight and you want to lose weight, the basis for this in the first place, it must become a proper diet. You need to have for you a weekly menu, which you must follow strictly. Otherwise, you will always have the temptation to eat that happens under his arm. In this article, we have compiled for you weekly menus, based on the principles of balanced nutrition and correct feeding. It is worth mentioning that this diet is not able to harm your health, it is not however fun and not get tired, and stick to it can be a good time already, after you reach your weight loss goals.
Proper nutrition for weight loss: the basics
- Drink every day at least 1.5 liters of water. The water is an incentive for your metabolism, it does not only help you to intensely lighten the extra pounds, but also clear the body of impurities and toxins. Train yourself to drink a small cup of water for 20 to 30 minutes before food intake, and also 1-2 glasses between meals;
- Necessarily breakfast. The morning is the time when the body stored energy is not all the day. If you didn't give your body the energy in the morning, there is a great likelihood that it will ask you to take more during the day. For breakfast, preferably to consume complex carbohydrates (grains, cereals) and proteins (eggs, meat, fish);
- Reduce the amount of consumption of eating carbs. Any snack should be composed of fruits, vegetables, green tea, or a glass of water. It is allowed to use dried fruit in small amount. The sugar can be replaced with honey;
- Give preference to foods cooked or steamed. Eliminate from your diet fried dishes;
- The base of your diet should be vegetables, fruits, and complex carbohydrates such as cereals, grains, pasta, in addition to proteins, meat and fish;
- Do not hurry in time to eat and did not go through! If you are used to eating quickly or not to go, then this habit worth getting rid of. As you know, the feeling of satiety comes to a man not thoroughly, and after some time, therefore, eating food should be measured, and without looking at the clock. In addition, the fast food intake does not bode well for your stomach!;
- Eat in small portions, but more often. Remember, rising from the table, you should be a slight feeling of hunger;
- Do not eat for 2 hours before sleeping because at night the metabolism is slower, and all are eaten with great probability to dispose of the body in the form of fat. Before sleeping, preferably, drink a glass of low-fat yogurt, a serving of cottage cheese or lean fish with boiled vegetables.
These principles are universal to all men, and not only for those who aimed to lose weight. These rules allow you to not only lose weight but keep your body and the inside of your environment in good shape. The principles also apply to diet, if you eliminate from the diet of proteins.
Proper nutrition for weight loss: a menu for every day, for young women
|Breakfast||The second breakfast||Lunch||Afternoon snack||Dinner|
|Monday||Oatmeal, half the apple||Cucumber salad||Hake Polish in a pair and a portion of rice, salad leaves||A glass of low-fat yogurt||Portion of cottage cheese skimmed|
|Tuesday||Buckwheat porridge with onion and carrot. The green tea||Vinaigrette||Take a vegetable soup. Fillets of chicken to the couple. Bulgarian pepper||Orange or banana||Wheat cooked meat and fresh vegetable salad|
|Wednesday||2 hard-boiled egg, a serving of rice and tea without sugar||A glass of low-fat yogurt||Wheat stew with vegetables and mushrooms||1 apple||Any non-oily, and cooked fish with broccoli|
|Thursday||Low-fat cottage cheese and dried fruit||A banana or a glass of low-fat yogurt||A mushroom soup. Wheat meat stew with tomato salad and cucumber||Orange||Chicken breast in a couple of cooked pumpkin.|
|Friday||Oat flour with traditional grinding. The green tea||An apple or a chocolate bar, cereal||Boiled not oily fish with boiled potatoes||Dried fruit with green tea||A glass of low-fat yogurt or yogurt|
|Saturday||2 hard-boiled egg, a serving of wheat||Orange||Wheat meat stew and rice||Salad of tomato and cucumber||A glass of sour milk|
|Sunday||Barley porridge and green tea||Low-fat yogurt or a cup of yogurt||Steamed vegetables and turkey in a couple of||1 apple||A glass of sour milk|
Remember that this menu conditional and you can make individual adjustments depending on frequency of cooking, of products available and the desired results. If you want to lose weight, then stay tuned for the volume of their portions, they should be small and in accordance with the principles of a correct diet for slimming, after them you should keep a slight feeling of hunger.
Beneficial and harmful products for weight loss
|What can you not eat?||What do you have?|
How to organize the proper nutrition for slimming?
In order for your body to lose weight, you need during the day to expend more calories than you consume, in other words, create a caloric deficit. Therefore, know this: to lose weight effectively, you need an integrated approach and the stimulation of the body for weight loss. If to speak about nutrition, everything is simple: you need to consume fewer calories than you're used to, not making the sharp increase. Gradually, create the food shortages of high-calorie, reducing the calorie content of products or services.
To speed up the process of reducing the excess weight, if you must practice a physical activity, to observe the mode of sleeping at least 7 hours per day, avoid stress and so on. For the slimming process cost to your body, without severe tensions, the need to normalize all the areas of your life, you do not need to run from one extreme to the extreme. By the way, if you become slightly less there, however, if this is your physical activity will remain at zero, a good result, you will not be able to. Or if you sleep for 5 hours a day, constantly stressed, and the a heap of to decide to lose weight, reducing your diet, you, you, frankly, you run the risk of your own health!
Unfortunately, not all have the opportunity to attend a professional nutritionist, that goes to you weekly menu, with accounts of all its individual characteristics, schedules, and lifestyle. However, this does not mean that you can't be thin, beautiful and, most importantly, healthy! We only ask your readers to common sense, remember that all must be reasonable integrated approach, and remember that the most important thing that you have is your health!