Proper nutrition for weight loss. Example of menu for the week

Women have always dreamed of ideal figure, I wanted a perfect look and alluring, have a fine mill and a posture proud. In our days, the desire to be thin and beautiful has not yet lost its relevance. For the modern ladies thinness is not just an end in itself, is an indicator of its self-sufficiency and success.

There is probably no ways of sex not they desired to do. They escape diets and fasting, zealous in gymnasiums, sweat in the baths and saunas, take dubious miracle pill and t. p. And, however, the secret to save the slender body resides in a particular style of life.

the menu weight loss for women

There are many methods that allow you to shape the thinness. But the most important among them remains the proper nutrition. What would we be with us, but, if the diet is not balanced, and the mode of power is not developed, more pounds are going to chase us, and treacherously, swell, if in any place where only you can. When it is not only important what we eat, but and so, which the amount. Knowing own physiological needs, it is possible to create a daily menu and try to stick to it. You have to learn to like healthy foods.

However, the preservation of thinness does not mean that you must yourself around deny. On the contrary, the prohibition, imposed on any of the products, may turn into very serious consequences, for example, the reduction of the speed of the metabolism. It is also possible at the psychological level the "revolt" on the part of the body.

The so-called universal system of power, there is a lot of time developed by nutritionists, called ration balanced, which certainly already heard everything. More case imagine what it is.

The rules of a balanced diet

Some rules of a balanced diet, apply to all, others relate to certain groups of people and should be adapted individually, of course, that the nursing woman and professional, athletes needs are different and, consequently, your diet will be for the country.

From universal rules need to quote the following:

  • the ratio between proteins, fats and carbohydrates in the composition of products, gifts in the diet should be 1:1:4. A significant proportion of carbohydrates explains the fact that more than 50% we need energy we receive from them, and if this is not simple carbohydrates - roasting, clactu, the sugar. Refers to complex carbohydrates, contained in rye bread, wild and brown rice, buckwheat kpype and Dr;
  • the diet should include fibers, called dietary fiber, that provide normal digestion and excretion of body products of life, not allowing them to delay-if in the intestine. It is necessary, the end of the night with the food coming in about 35 g of fiber. The sources are bran, whole-grain bread, vegetables, fruits, and seeds;
  • from food to of calories you should be rationally distributed between breakfast, the lunch and the dinner. When triplex nutrition for they must have 25-30, 50 and 20-25%, respectively. It is especially good if the calories away the second breakfast and afternoon snack, t. e. organize quinquies to the power mode. When Drdetailed nutrition can forget pepeeDenmark and the feeling of hunger, as well as the longer the intervals between the meals, more appetite, more will be portion;
  • in the night, you should drink a certain amount of water, on what was already it has been mentioned above;
  • you must limit the intake of sugar and salt since the first corrupt the teeth, the skin suffers and the figure, but from the second on in the body delayed liquid and increases the blood pressure, which can not fail to affect the way;
  • reducing the amount of fat in the diet, you can not fall below a certain level, because without they will not be ushevatSya fat-soluble vitamins, not will be the material for the construction of new cells. Remember that the numbers of membranes are formed from cholesterol (table a substance), in which lately, so combine, but we know that with propranolol comes about 15% of this substance, the rest is the body produces itself. But and if involve this food is not worth;
  • you should eat more fresh fruits and vegetables, add them in cereals, casseroles and other dishes;
  • if it is not possible to give up completely of alcohol, you will need at least minimize the your number. This is important, because this product is very caloric. For example, in 100 grams of vodka contains 275 kcal;
  • there can be a day to eat the same foods and dishes, so it is highly recommended to vary the menu. In addition, we need to practice such cooking methods, such as quenching, forpeKanie and cook in the steam.

Example menu to lose weight in a week

menu weight loss women recipes

For a healthy adult is a woman's well-balanced diet of 2000 kcal per week it will be more or less so.

Monday

  • Breakfast: porridge oats with milk 1.5%-noah-fat with 2 h. l. honey roasted with cinnamon apple, 20 g of walnuts, tea or coffee.
  • The second breakfast: 1 glass of yogurt, 1 fruit of your choice.
  • Lunch: meat soup, fish or chicken breast cutlet with a side dish.
  • Afternoon snack: 20 g of dark chocolate, tea.
  • Dinner: wheat baked fish, fruit salad, dressed with natural yogurt or nishkalоpandйnымand the cream.

Tuesday

  • Breakfast: buckwheat porridge with chicken and tomato sauce, tea or coffee from 1 h. l. honey.
  • The second breakfast: 1 glass of natural yogurt, jam, marmalade.
  • Lunch: vegetable soup with boiled beef, cabbage, a slice of bread, tea or jam.
  • Afternoon snack: 1 cup of tea with avenae biscuits.
  • Dinner: cottage cheese 1 ct. l. low-fat sour cream, 1 fruit of your choice.

Wednesday

  • Breakfast: omelet of 1 egg and 2 protein, salad of pickled cabbage, a slice of bread with wheat bran, tea or coffee with 1 h. l. honey.
  • The second breakfast: cottage cheese with 1 ct. l. low-fat sour cream and dried fruits.
  • Lunch: fish stew with rice dish, salad of vegetables of your choice (or vinaigrette), tea or coffee.
  • Afternoon snack: 1 cup of fruit smoothie, and marshmallow.
  • Dinner: chicken or fish under the sauce of broccoli steamed.

Thursday

  • Breakfast: cereal with milk or yogurt, fruit of your choice, tea or coffee.
  • The second hot breakfast and a sandwich of grain bread, cheese, herbs and tomato.
  • Lunch: soup, chicken, meat, goulash with buckwheat, vegetable salad.
  • Afternoon snack: fruit salad with whipped cream, cream of milk, tea or coffee.
  • Dinner: fish stew with a side dish of fresh vegetables or pasta.

Friday

  • Breakfast: milk rice porridge with dried fruit, tea or coffee.
  • The second breakfast: 1 glass of any fruit juice with biscuits.
  • Lunch: soup, mashed potatoes with a beef stew, vegetable salad of your choice.
  • Afternoon snack: 1 cup of cocoa, fruit of your choice.
  • Dinner: steak, salmon, 1 glass of dry wine.

Saturday

  • Breakfast: cheesecakes with 1 ct. l. sour cream and 1 h. l. honey.
  • Lunch: fruit salad with whipped cream.
  • Lunch: the ear, the fish with any side dish, 1 glass of dry white wine.
  • Afternoon snack: 1 cup of juice from citrus fruits with biscuits or spongia.
  • Dinner: grilled meat, salad, vegetables in season, 1 cup dry red wine.

Sunday

  • Breakfast: baked ricotta with fresh fruit, tea or coffee.
  • Lunch: fruit salad.
  • Lunch: roast meat with a side dish of your choice, vegetable salad.
  • Afternoon snack: 1 cup of tomato juice with xlebcami and cheese.
  • Dinner: roast meat with the adornment of wild or brown rice or potato, salad of pickled cabbage.

This is just an example of the menu that you can navigate, making your own. You can also use other products and dishes. Important - remember that acids and sweets, and the alcohol they will not add harmony in shape and the health of the body.

It is difficult to find a woman who would be happy with your figure, and would not want to reset the 2-3 kg. in this case, you need a balanced diet. The main thing - to follow the principle, which helps you lose weight or not gain extra pounds: with the food act must be fewer calories than the body spends during the life. In addition, it is necessary to remember about the nutritional value of foods (t. e. about the content in it of proteins, fats and carbohydrates).

the menu for the week weight loss for women

There are some rules that must be followed to lose weight:

  1. Even a balanced diet will not be able to satisfy the need of the body in vitamins and minerals, a time when the restriction of calories is it is not possible. Therefore, it is necessary to take vitamins and minerals.
  2. The use HSleVadistOh food is inevitable, just as it is the main source of the energy. However, the simple carbohydrates are digested very quickly and are not accompanied by the feeling of satiety (that is the which leads to loss of diet). The choice of products that contain complex carbohydrates, is quite large: the grains buckwheat, millet, rice, whole grain pasta and Dr. Including them in the menu of breakfast and coffee in the morning, you can avoid the feeling of hunger and, consequently, eating too much at night.
  3. Foods rich in protein is essential, especially if the diet is accompanied by physical workloads. It should be assigned neжandpnatю beef or lamb meat, chicken meat or turkey, fish, egg whites, cheese 25% to noah-fat, low-fat cottage cheese, dairy products, and Dr.
  4. Fats should not be present every day in the form of one or 2 ct. l. vegetable oil or 30 g of any nuts.
  5. Full diet should include foods that contain fiber. To do this, simply 300 g of vegetables and the same amount of newithlадкandx fruit. Restrictions apply-if the bananas, grapes, mango (has up to 14 h of the day and only Wtathnо).
  6. Clactu can replace 10-20 g of dark chocolate and 2-3 dates.
  7. When the weight loss is not the least important portion. Replace the balance can be in this way: for grain - a portion the size of a fist, for meat and fish - size with the palm of the hand, for vegetables and fruits - with two handles, for the bread - 2 slices, for the milk, and fermented foods - 1 cup of cottage cheese - 180 g (t. e. standard packaging).

The menu, that must follow when losing weight, you can be as well.

  • Breakfast: oatmeal, 1 apple (pear), coffee with milk.
  • The second breakfast: 1 glass of yogurt, 2 fruits of your choice.
  • Lunch: wheat baked fish with a side dish of roasted potatoes, salad vegetables, reloaded 1 ct. l. vegetable oil.
  • Afternoon snack: salad of grated carrots with sour cream.
  • Dinner: chicken breast, tatWennая with broccoli.

To not feel strangled, 1 time per week or 10 days can afford to eat something that is not included in the recommended list, but to support them psychologically.

During the weight loss (and not only) the need to abandon deliberately junk food, even if the advertising saying otherwise. Is chips, popcorn, salted nuts, any concentrates (soups, mashed potatoes), instant noodles, biscuits, cakes and buns with cream, tophenоwithtand, mayonnaise, fried food. The other products, including potatoes with bread and salt, may have, the more important thing is not to turn them into the basis of a daily diet.