Nutrition menu for weight loss every day with recipes

Suitable food is products containing all necessary vitamins and work elements.They help the body to create energy, protect and contribute to weight loss.

Fundamentals of Nutrition for weight loss

The process of weight loss at home is a period of stress.For this reason The body needs to renew all useful substancesLost kilograms.And before changing the diet, it is important to calculate the body mass index.

You cannot limit yourself to a kind of diet.Correct nutrition A wide variety of useful recipes and products for weight loss.

Fundamentals of nutrition for weight loss at home:

• Various diets.You can choose the products according to your liking and enrich the menu with them;
• Hunger and excessive eating unacceptable;
• Fresh Products.Fresh fruits and vegetables contain too much fiber.They contribute to the healing of metabolism and contain the required amount of vitamins;
• Food compatibility.Some products are not used at a meal.They can adversely affect the body in the aggregate;
• Kalop calculation - This is the most important factor in the weight loss process.You need to select and follow the daily norm.
• Using the required amount of liquid. Water is the main product of correct nutrition.The more water is drunk in a day, the better.

Where to start?

In the modern world, the cult of food has been widely developed.It is important not to be eaten to sin in order to start to lose weight in the right nutrition.A woman needs to eat healthy and healthy foods.

1. The first thing to do when losing weight is to make a menu For a day/week/month.
2. Moreover, Make a daily dinner program.It is best to divide 5 dose.
3. It is important to paint the menu every day.
4. For weight loss, it is gradually important to move to the right nutrition.Need a need for To remove it smoothly from the usual menu Foods containing Simple carbohydrates.This dessert, cooking, fried, smoked and other harmful foods.

Transition to correct nutrition

To protect herself from faults, a woman needs Except a sharp transition to a new diet. It is necessary to remove harmful products slowly and replace them with useful.

Important Prevent hunger while losing weight.The body should always be full, otherwise excessive eating cannot be prevented.

What should be diet?

The diet of the right nutrition for weight loss every day It contains a wide variety of proteins, fat and carbohydrates.They will be absorbed well in the body and enrich it with vitamins and useful substances.

How to diet for weight loss?- The right diet should contain 5 meals, For example:

1. Breakfast.On water, sugar and salt -free oatmeal or buckwheat oat porridge.You can add fruits, fruits or hazelnuts;
2. Snack - yogurt, fruit or vegetable;
3. Lunch - light soup or second - low -fat meat vegetables;
4. Snacks - only vegetables or sugar -free yogurt;
5. Dinner - more fiber - vegetables and fish;You can make a piece of chicken.

Remember water during weight loss. It is necessary to consume 2 liters of clean water per day.

Products List

Product list for correct nutrition And losing weight should be enriched with the source of useful substances.

Food products Contains "slow" oils, add:

• Olive, corn and sunflower oil;
• Hazelnut types (sunflower seeds and others);
• avocado;
• Dark chocolate with maximum cocoa content.

Numerous squirrel Inside:

• Low fat meat;
• Eggs without yellow;
• Fish and seafood;
• Cheese products, up to 30% fat;
• Dairy products with minimal oil content.

Slow Carbohydrate NumberYou can find the following, which is not reflected in weight:

• Cereals (buckwheat, rice, oatmeal and millet);
• Macarone products made of solid varieties;
• Bread based on Bran, without yeast;
• Oil and salt -free cooked potatoes.

The list of useful foods is very diverse.This allows you to significantly enrich the menu and make it not only useful, but also delicious.

Tips for women after 30

Nutrition for weight loss at home For women for 30 people It should contain products rich in calcium.After 30 years, a significant decrease in this substance in the body occurs.

Nutrition at home means an exception From the diet of a woman with alcohol and coffee drinks.

Canned foods, smoked meats and Foods with high cholesterol content are prohibited.

In the weight loss menu, you need to add as many vegetables and fruits as possible.To continue metabolism and stabilize the vitamin balance in the body.

Suitable for women over the age of 40 for home weight loss at home Depends on individual characteristics.

At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves health and promotes weight loss.

Foods should contain a low amount of Kcal, but should also be as useful as possible.

In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:

• dairy products;
• Low -fat meat/fish varieties;
• cereals;
• Vegetables, fruits;
• green;
• Seafood, etc.

Menu and diet for a week

Calculate the daily norm of the necessary substances and Kcal's daily norm. Number of proteins, fat and carbohydrates for every day:

• 50 % - carbohydrates;
• 30 % - Proteins;
• 20 % - oils.

According to the right nutrition scheme The main diet should be vegetables and fruits. Although it does not exceed the daily calorie ratio, it is better to use all high -calorie products in the morning.

So, one week menu for proper nutrition while losing weight:

Monetary

1. Breakfast: Rice oats porridge with zucchini;
2. Snacks: low -yteten cottage cheese;
3. Lunch: Low -fat soup;Salmon cooked with vegetables;
4. Snack: 1 large apple;
5. Dinner: Vegetable salad and boiled brisket.

Tuesday

1. oatmeal oat porridge and a slice of solid cheese;
2. Dried fruits;
3. Vegetable soup, boiled buckwheat and cooked low -fat fish;
4. Low -fat yogurt;
5. Cottage cheese casserole and green tea.

Cf.

1. Cottage cheese and 1 egg;
2. 1 bananas;
3. mashed soup, rice oat porridge and cooked fish;
4. 2 apples;
5. Brisket boiled with vegetables;

Th

1. Omelet with vegetables;
2. A handful of hazelnuts;
3. Vegetable soup, steamed potatoes;
4. kefir;
5. Vegetable salad and 120 g fish.

PT

1. Milk and 1 egg buckwheat oat porridge;
2. Fruits;
3. Vegetable soup, buckwheat oat porridge, boiled brisket;
4. 1 lean yogurt;
5. Fresh vegetable salad, steamed fish.

Saturation.

1. Cottage cheese and 1 egg;
2. 1 bananas;
3. vegetable soup, vegetable and sternum;
4. Dried fruits;
5. Rice with cooked fish and vegetables.

Sun.

1. Oatmeal Oatmeal Lap, 2 Cheesecake;
2. 1 bananas;
3. Puree soup, buckwheat with low -fat fish;
4. Low groove cottage cheese;
5. Salad from fresh vegetables and briskets.

Making a menu for a week for weight lossIt is important to take into account the physical or mental stress on the body throughout the day.

Program for a month

The right nutrition program for weight loss for a month includes the following:

• fractional nutrition;
• Product compatibility;
• Distribution of proteins, fats and carbohydrates;
• Use of low Kcal products;
• The dominance of the fiber;
• Salt and sugar ban;
• Using clean water;
• Flour, oil, smoked;

The main point of this weight loss program Calorie balance.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption should be more consumption.

Best Recipes

Simple recipe - Casserole of chicken fillet and vegetables.

You will need the following for the preparation of the casserole:

• Carrot (1 medium size);
• Chicken fillet (200 grams);
• Cabbage color and broccoli (250 grams each);
• cherry tomatoes (ordinary);
• parsley;
• 30 g Parmesan.

For sauce:

• chicken broth (150 ml);
• Spices - Pepper, Coconut;
• hard cheese;
• reputation;
• milk or low -fat cream;
• 2 yellows.

Preparation Method:

Rinse the cabbage and divide it into flower clusters, boil up to half.Add broth, cream, spices to the cabbage juice and cook for 5 minutes, mix the sauce continuously.Beat the blondes and add the sauce, then leave in a water bath until it becomes thickened.

Lubricate the stew form and leave boiled chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Cook for 15 minutes until a cheese peel is formed.

Breakfast Recipes

Everyone knows that the best dining period is breakfast.After waking up, he can quickly absorb the food entering the body.For full functioning of all organs, it is important to start with a glass of clean water at room temperature every morning.

Healthy and weight -losing breakfast recipes include such dishes:

Frytta is a vegetable

Contents:

• Chicken egg;
• Parmesan (optional);
• broccoli;
• Bulgarian pepper;
• pastel;
• tomatoes;
• green;
• Tear onions;
• Olive or vegetable oil (vegetable composition can be changed).

Preparation Method:

We buy a bowl.Beat 4-5 eggs.Cut the same size vegetables.We take the pan, pour oil and heat.Then, pour well -mixed eggs into it, fall asleep the vegetable composition and herbs.We wanted all this.We put a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Contents:

• Cottage cheese - 250 g;
• Milk - 100 ml;
• Eggs - 2 pieces;
• vanilla
• butter (to lubricate the shape).

Preparation Method:

Beat the cottage cheese, milk, sugar, vanilla and egg yolk with a mixer.We turn everything into a homogeneous audience.Then, we defeated 2 proteins in separate "ventilation".And add all of these to the lor mass.Mixture.We spread in a lubricated mold.We cook for 30-35 minutes at a temperature of 160-170 degrees.

Rice puree with zucchini

Contents:

• Rice - 200 g;
• This;
• courgette:
• milk.

Preparation Method:

We clean the pumpkins, cut into cubes.We put it in a pan.Add milk, rice and some sugar.Cook the oat porridge until the rice is ready.

During breakfast, it is better to avoid coffee or tea to avoid drinking food if possible.

Useful lunch

Lunch should be filled with proper nutrition and useful.Soups must be used for normal functioning of the digestive system.When losing weight, it is important to exclude fried foods.It is better to skip, casserole, cooking or steam.

Broccoli and spinach soup

Contents:

• broccoli - 500 grams (fresh/frozen);
• 2 Bunch of spinach;
• 2 small bulbs;
• Vegetable juice;
• Low -fat cream - 200 g;
• Salt, spice.

Preparation Method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and chop the spinach finely.After cooking the broth, we remove broccoli.We take a bowl, put chopped onions, spinach and boiled broccoli.Grind everything with a mixer until a homogeneous consistency occurs.We add all these to the broth, add the cream into it and put it on fire.

Boil the soup over low heat.Add spices.After that, cook for another 5 minutes and turn off.Soup is ready!

Baked fish

Contents:

• salmon/carp;
• lemon;
• parsley;
• 2 tablespoons olive oil;
• Onion - 1 PC;
• spice.

Preparation Method:

We clean the fish.Salt and pepper according to your salt.Cut the lemon for 2 halves.From some part, squeeze the juice, the latter cut to the circles.Mix lemon juice with parsley, olive oil.

Then, take a baking tray and cover with the cooking paper.We spread the fish on it.We put the lemon circles in the abdomen (a rosemary branch/mint).We spray all this with oil (parsley and lemon juice).We put the bow in a circle.Put in the oven (preheated to 180 degrees).We cook for 30 minutes.

Steam Pirzola for weight loss

Contents:

• Chicken fillet - 500 g;
• White bread - 2.5 slices;
• Milk - 1/3 of ST;
• Onion - 1 PC;
• 1 egg;
• Salt, black pepper.

Preparation Method:

We take bread and suck it with milk.We cut the fillet in a mixer (it is possible in a meat grinder).Cut the onion and add to the mixer.Then whisk the egg, salt.You can add greens and garlic.We mix all this and make chops.Then put it in a double boiler for half an hour.

What can you eat at dinner?

Dinner should be light with high fiber content.Slow carbohydrates are excluded from the best menu.

Greeners can be an excellent option for dinner for weight loss:

• All kinds of cabbage;
• zucchini, eggplant, potato, pepper;
• cereals;
• Pasta solid varieties.

You can add animal protein to vegetable dishes:

• fish;
• Low fat meat;
• egg;
• cottage cheese;
• Legumes.

Cooked salmon

Contents:

• 1 Salon Steak;
• Salt, black pepper, dry basil.

Preparation Method:

We put the salmon steak in the salt and 20 mn in the refrigerator.After that, add pepper, basil.Then, the fish should be wrapped in the foil, sprinkled with olive oil and put it in a preheated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Contents:

• rice;
• 1 Bulgarian pepper;
• green;
• 1 onion;
• Carrot - 1 PC;
• salt, spices (pepper, turmeric);
• Corn canned (or green peas).

Preparation Method:

Boil the rice (must be scattered).Then cut the share with cubes.Put in a butter pan and cook for 4-5 minutes.Add grated carrots and chopped pepper.Jewish consumption up to half

After that, add boiled rice, peas (corn).5-7 minutes stew.Sprinkle salt, pepper, turmeric and tomen

Snacks

Sunnings with proper diet is particularly important for weight loss.It is important to eat well to achieve the desired result, but not excessive food.

Ideal for a light snack while losing weight:

• Fresh Fruits/Vegetables;
• Sugar -free yogurt or kefir;
• Low groove cottage cheese;
• Dried fruits;
• a handful of hazelnuts (pistachios, cashews, hazelnuts, etc.);
• Rods made of natural components (dried fruits, varnishes, etc.);
• High quality bitter chocolate and green tea.

What are the results?

Accurate nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is useful for the health of each individual, helping to reduce mass and decrease in fat deposits.Subject to a healthy diet, weight is stabilized and returns to normal.