Menu of the proper diet to lose weight each and every day with recipes

The girl chooses between an apple and a piece of cake

The main question that interests many women, what is the diet? If to speak a simple language is balanced food that helps the body in qualitative work.

Correct, the food is a products, which include all the vitamins and trace elements. Help the body to compensate for energy, maintaining health, and helping you to lose weight.

The basics of a proper nutrition for weight loss

There are a lot of diet menu to lose weight, which are built on the nutrition.

The process of losing weight at home is a very stressful period. Therefore, the body needs to replenish all the nutrientsthat are lost along with the pounds. And before you change the diet, it is important to calculate the rating called body mass index.

Not be limited to a single type of diet. Proper nutrition includes a wide variety of useful recipes and products for weight loss.

The basics of a proper nutrition for weight loss at home:

  • The diversity of the diet. You can pick up the product to their taste and enrich their menus.
  • The inadmissibility of hunger and eating in excess;
  • The freshness of the food. Fruits and vegetables contain lots of fiber. Contribute to improve the exchange of substances and contain the necessary amount of vitamins;
  • The compatibility of the food. Some products are not consumed in a single meal. Can negatively affect the organism as a whole;
  • To calculate the consumption of calories — is the most important factor in the process of weight loss. You must select the daily norm and move on.
  • The consumption of the correct amount of liquid. Water is the main product of a proper diet. The greater amount of water taken per day, the better.

Where to start?

To make certain changes in the usual form of the life of the woman is not an easy task. Further, if it is food.

In the world of today extensively developed the cult of the food. To start to lose weight the nutrition, it is important not to give in to the temptations. The woman should eat a healthy diet and healthy.

  1. The first thing that you must do when you lose weight — prepare a menu on the day/week/month.
  2. In addition, to develop the daily chart of meals. It is best to divide it into 5 receptions.
  3. It is important to paint the menu every day for hours.
  4. To go in good food for weight loss at home, it is important to the gradacin. It is necessary to clean gently from the usual menu of food that contain simple carbohydrates. It's a sweet, sweet, roasted, smoked, and other risk of food.

The correct transition to the appropriate power

Knowing, as go to adequate nutrition to lose weight at home, you will be able to improve the state of health and get rid of the extra kilos.

To protect against failures, the woman should exclude an abrupt transition to a new diet. You must fix little by little harmful products, the replacement of one of their useful.

It is important not to allow the one fasting to lose weight. The body should always be well fed, otherwise you can not avoid eating in excess.

How should be the diet?

Diet the proper diet to lose weight of each day should contain a complete set of proteins, fats and carbohydrates. Will be good to be in the body, and enrich their vitamins and nutrients.

How to diet to lose weight? — Proper diet should include 5 meals, for example:

  1. Breakfast. The oat or buckwheat porridge in the water, without sugar and salt. You can add fruit, berries or nuts;
  2. Snack — yogurt, fruit or vegetable;
  3. Light lunch soup or the second vegetables with the meat;
  4. Appetizer — only vegetables or sugar-free yogurt;
  5. Dinner more fiber, vegetables, and fish; can piece of chicken.

What is the nutrition and the balance of the letter bearing the body of all the substances and will begin to help you to lose weight.

Do not forget to water at the time of slimming. You must consume 2 litres of pure water a day.

List of products

The list of products for nutrition and thinning should be enriched with the necessary reserve of useful substances.

The food should contain slow carbohydrates, proteins and fatty acids.

To foods that contain "slow" fatsinclude:

  • olive oil, corn oil and sunflower oil;
  • varieties of nuts (sunflower seeds and others);
  • the avocado;
  • dark chocolate, with a cocoa content.

A large amount of protein contained in:

  • lean meat;
  • eggs without egg yolk;
  • the fish and shellfish;
  • cheese products, up to 30% fat;
  • of dairy products with a minimum of fat.

The amount of carbs slow, which is not reflected in the weight, can be found at:

  • cereals (buckwheat, rice, oats, peeled and millet);
  • pasta products and solid varieties;
  • the bread on the base of bran, unleavened;
  • baked potatoes without salt and oil.

List of products of food very varied. This allows you to greatly enrich the menu and make it not only useful, but also delicious.

Tips for women after 30

Good food for weight loss at home for women at 30 should include food rich in calcium. It was after 30 years, a significant reduction of the substance in the body.

The good food in the household, involves exclusion from the diet of the woman of alcohol and coffee drinks.

To lose weight, the consumption of canned foods, deli meats and food with high content of cholesterol — hotel.

In the menu to lose weight, you need to include more vegetables and fruits, to resume the exchange of substances and stabilize the balance of vitamins in the body.

Good food for weight loss at home for women aged 40 depends on the individual characteristics.

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

The meal should contain a low number of Calories, but to be most useful.

In the menu to lose weight, you need to include foods that speed up metabolism and improve digestion:

  • dairy products;
  • low-fat meats/fish;
  • cereals;
  • vegetables, fruits;
  • the vegetable;
  • seafood, etc

The menu and the diet in the week

To plan the weekly menu to lose weight, it is necessary to define their taste preferences. It is important to take into account the compatibility of the products and to share their days. For example, a day — hen, the second — the fish.

Calculate daily standard daily of the substances needed and Kcal. The amount of proteins, fats and carbohydrates each day, is the following:

  • A 50% carbohydrate.
  • 30% of proteins;
  • A 20% fats.

Chop should be light, for a little to mitigate the feeling of hunger during the diet.

In accordance with the correct schema of the power main diet should be fruits and vegetables. All the calories products of the best inverts in the first half of the day, not to exceed the daily norm of calories.

As well, the weekly menu of the right diet to lose weight:

Monday

  1. Breakfast: rice with pumpkin;
  2. Snack: low fat cottage cheese;
  3. Lunch: lean soup; salmon baked with vegetables;
  4. Snack: 1 large apple;
  5. Dinner: vegetable salad and boiled brisket.

W

  1. porridge and a slice of cheese solids of varieties;
  2. nuts;
  3. vegetable soup, buckwheat boiled and boiled lean fish;
  4. natural yogurt;
  5. cheese casserole, and green tea.

See

  1. cottage cheese and lean 1 egg;
  2. 1 banana;
  3. soup, mashed potatoes, rice, cereals, and baked fish;
  4. 2 of the apple;
  5. boiled brisket with vegetables;

Thursday

  1. tortilla with vegetables;
  2. a handful of nuts;
  3. vegetable soup, mashed potatoes with cutlets on pair;
  4. the kefir;
  5. the salad of vegetables and 120 g of steamed fish.

Friday

  1. Buckwheat porridge in the milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, skirt boiled;
  4. 1 natural yogurt;
  5. Salad of fresh vegetables, steamed fish.

Sat

  1. cottage cheese and lean 1 egg;
  2. 1 banana;
  3. soup of vegetables, vegetables and skirt pair;
  4. nuts;
  5. the baked fish and rice with vegetables.

Sun

  1. porridge oats, 2 of the cakes of cheese;
  2. 1 banana;
  3. soup-mashed potatoes, buckwheat with lean fish;
  4. non-fat cottage cheese;
  5. the vegetable salad and chicken breast.

Composing the menu of the week to lose weight, it is important to take into account the physical or mental integrity of the load on the body during the day.

The program in the month of

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

  • fractional power;
  • the compatibility of the products;
  • the distribution of proteins, fats and carbohydrates;
  • the consumption of foods with low Calories;
  • the predominance of the fiber;
  • the prohibition of the salt and the sugar;
  • the regular consumption of drinking water;
  • the prohibition of the flour, fat, smoked;

The main point of this weight loss program is calorie balance. It is important to maintain the stability of calorie consumption throughout the month. The calorie consumption must be greater than the consumption.

The best recipes of

The good food and the menu each day includes delicious recipes and healthy.

A simple recipe, based on a proper nutrition — a casserole of chicken and vegetables.

For the preparation of casseroles you will need:

  • carrot (1 medium);
  • chicken fillet (200 grams);
  • cauliflower and broccoli (250 grams);
  • the cherry tomatoes and normal);
  • the parsley;
  • 30 g of parmesan cheese.

For the sauce:

  • chicken broth (150 ml);
  • spices — pepper, nutmeg;
  • solid cheese;
  • the flour;
  • milk or low-fat cream of milk;
  • 2 egg yolks.

Method of cooking:

Wash the cabbage and divide in the inflorescence, boil until soft. Add cabbage, water, broth, cream, seasonings, and cook for 5 minutes, stirring constantly sauce. Beat the egg yolks and add to the sauce and then leave to thicken in a water bath.

The form for stews oil and put boiled chicken, cabbage and carrot. Pour in the sauce. Add the tomatoes and sprinkle with cheese. Bake for 15 minutes, before the formation of a crust of cheese.

This simple and delicious recipe is ideal for lunch or dinner.

Breakfast recipes

Everyone knows that the best period of the food intake — breakfast. It was just after awakening, the body is able to assimilate quickly participate in it food. To complete the work of all the organs, it is important that every morning you start with a clean glass of water at room temperature.

The menu includes a full breakfast, able to enrich the body the necessary energy.

Recipes of healthy breakfast and weight loss, which include dishes such as:

Frittata of the gardens

Ingredients:

  • chicken eggs;
  • parmesan (optional);
  • broccoli;
  • pepper Bulgarian;
  • tomatoes;
  • the vegetable;
  • onion leek;
  • the olive or vegetable oil (for vegetables, the composition may change).

Method of cooking:

Take a bowl. Beat it 4-5 eggs. We cut the vegetables the same size. Take a pan, pour the oil and heat it. In addition, pour in it are well mixed together the eggs, we slept and the composition of vegetables and herbs. All this sprinkle with the desire of cheese. Put in the preheated oven for 8-10 minutes.

Cheese the casserole for weight loss

Ingredients:

  • cottage cheese — 250 g;
  • milk — 100 ml;
  • eggs — 2 pieces;
  • vanilla;
  • butter (to grease the form).

Method of cooking:

Beat in a blender the cottage cheese, the milk, the sugar, the vanilla and the egg yolks. We will make the whole into a homogeneous mass. In addition, separately beat 2 of the protein to a state of "lightness". And all this we add cheese in the dough. Mix. Put in a greased pan. Bake 30-35 minutes at 160-170 degrees.

Porridge of rice with pumpkin

Ingredients:

  • rice — 200 grams;
  • the water;
  • pumpkin:
  • the milk.

Method of cooking:

Clean the pumpkin, cut into cubes. Put in a saucepan. Add the milk, rice and a little sugar. Put the porridge until it is ready the rice.

During the breakfast, it is best to refrain from coffee or tea, by the possibility of not eating foods.

Useful lunch

The lunch, with a proper diet must be complete and useful. For the proper functioning of the digestive system should consume soups. To lose weight, it is important to exclude foods that are fried. To the best of your boiling, stewing, baking or steaming.

Soup-puree of broccoli and spinach

Ingredients:

  • broccoli — 500 g (fresh/frozen);
  • 2 beam spinach;
  • 2 small bulbs;
  • the vegetable broth;
  • the low fat cream — 200 grams;
  • salt, spices.

Method of cooking:

Boil broccoli (frozen) — 30 min, cool — 15 min). Do not pour the broth. Cut the onion and finely chop the spinach. After cooked add the broth, remove him broccoli. Take a bowl, put in it chopped onion, spinach and cook the broccoli. Grind all of blender prior to the formation of a homogeneous consistency. All of this we add the broth, fill in it the cream and put on fire.

The soup to a simmer, heat until it boils. We add the spices. After this, it sets in 5 minutes and turn off. The soup is ready!

Fish baked in the oven

Ingredients:

  • salmon/carp;
  • lemon
  • the parsley;
  • 2 of article l of olive oil;
  • onion — 1 unit;
  • spices.

Method of cooking:

We cleaned the fish. Salt and pepper to your taste. Cut the lemon in 2 halves. With a part of the navierta the juice, the second cut into slices. The juice of lemon mixed with parsley, olive oil.

Later, we take the mold and cover it with baking paper. We put on her fish. In the abdominal part, we put the slices of lemon (can be a twig of rosemary/mint). All this sprinkle with oil (with the parsley and lemon juice). Smeared an arc of a circle. We put in the oven (heated up to 180 degrees). Bake for about 30 minutes.

Dumplings to steam for weight loss

Ingredients:

  • the fillet of chicken — 500 g;
  • white bread — 2,5 slice;
  • milk — 1/3 article;
  • onion — 1 unit;
  • 1 egg;
  • salt, pepper.

Method of cooking:

We take the bread and soak in milk. Steak chop in the blender or a meat grinder). Cut the onion and also add in the blender. In addition, beat egg, salt. You can add the herbs and the garlic. All of this mixture and make cutlets. In addition, we put in a water bath for half an hour.

You can eat in the dinner?

Recipes from dinners to food and diet for weight loss are various. The dinner should be light, with a great content of fiber. Slow carbohydrates it is best to exclude from the letter.

Garnishes can be an excellent option for dinner to lose weight:

  • all types of cabbage;
  • vegetable marrows, eggplants, potatoes, peppers;
  • cereals;
  • solid varieties of pasta.

Dishes of vegetables you can add proteins of animal origin, in the form of:

  • fish;
  • beef broth;
  • eggs;
  • cottage cheese;
  • legumes.

Salmon in the oven

Ingredients:

  • 1 salmon fillet;
  • the salt, the pepper, the dried basil.

Method of cooking:

Salmon fillet salt and put in 20 minutes in the fridge. After this, remove, pepper, add the basil. In addition, the fish should be wrapped in aluminum foil, drizzle with olive oil and put in the preheated oven 25 minutes away by car.

After 25 minutes, if you make the aluminum foil with a small hole and leave the fish for a few minutes, you can achieve a golden crust forms.

Rice with vegetables the proper diet and weight loss

Ingredients:

  • the rice;
  • 1 paprika;
  • the vegetable;
  • 1 onion;
  • carrot — 1 unit;
  • salt, spices (pepper, turmeric);
  • corn canned (or polka-dot green).

Method of cooking:

Boil the rice (should be crumbly). In addition, we cut the chopped onion. Put in the frying pan with the oil and cook about 4-5 minutes. Add the grated carrot and the bell pepper chopped. Cook a few soft.

After this we add there boiled rice, peas (and corn). Cook about 5-7 minutes. Salt, pepper, sprinkle with turmeric and tormented another 5 minutes. After this, the rice is ready for consumption.

These recipes for a healthy diet not only helps you to lose weight, but also improve digestion.

Correct chop

Chop the nutrition is especially important for weight loss. To achieve the desired result, it is important to be well-fed, but not to eat in excess.

Overrun contributes to the replenishment of the energy and work effective for in the brain, so that should be easy, useful and satisfying.

To facilitate the snack to lose weight ideal:

  • fruits/vegetables;
  • sugar-free yogurt or kefir;
  • non-fat cottage cheese;
  • nuts;
  • a handful of nuts (pistachios, walnuts, hazelnuts, etc);
  • bars of natural ingredients (nuts, varnishes, etc);
  • the quality of bitter chocolate and green tea.

What are the results may be?

The fulfillment of the proper diet and physical assets of the loading to achieve effective weight loss.

Healthy eating to lose weight, and the balance of the charter, capable of rejuvenating the body of the woman, to make her slender and attractive.

The results of the people who managed to lose weight in proper nutrition, just amazing.

The proper diet is beneficial to health of each person. This contributes to the reduction of weight and reduction of body fat. When the compliance of a healthy weight stabilizes and reaches the norm.

14.05.2020