Proper nutrition menu for weight loss every day with recipes

Proper foods are products that include all essential vitamins and trace elements.They help in making the body for energy, maintaining health and contributing to weight loss.

The basic principle of proper nutrition for weight loss

The process of losing weight at home is a stress period.So The body needs to repay all beneficial substancesWhich are lost with kilograms.And before changing the diet, it is important to calculate the body mass index.

You cannot limit yourself to a type of diet.Appropriate nutrition includes A wide variety of dishes and products useful for weight loss.

The basic principle of proper nutrition for weight loss at home:

• Different types of diets,You can choose products of your choice and enrich the menu with them;
• Starvation,
• Fresh products,Fresh fruits and vegetables have a lot of fiber.They contribute to the improvement of metabolism and contain the required amount of vitamins;
• Food compatibility,Some products are not used in a meal.They can negatively affect the body in total;
• Colopies Calculation - This is the most important factor in the process of losing weight.You need to choose daily criteria and follow it.
• Required amount of liquid, Water is the main product of proper nutrition.More water is drunk in a day, better.

Where to start?

In the modern world, the creed of food develops widely.To start losing weight on proper nutrition, it is important not to bend in front of the temptations.A woman needs to eat healthy and healthy food.

1. The first thing to lose weight is to make a menu For one day/week/month.
2. Ahead, Daily schedule of food,It is best to divide it into 5 doses.
3. It is important to paint the menu for every day by hours.
4. To switch to proper nutrition for weight loss is gradual.Need to do To easily remove from the normal menu Food included Simple carbohydrate,It is sweet, baking, fried, smoked and other harmful food.

Proper infection for proper nutrition

To protect herself from a breakdown, a woman needs Leave a sharp infection for a new diet. It is necessary to gradually remove harmful products, replace them with useful.

Important Stop starvation while losing weight,The body should always be full, otherwise overwriting cannot be avoided.

What should be a diet?

There should be a proper nutrition diet for weight loss for each day Keep a full range of protein, fat and carbohydrates,They will be well absorbed in the body and will enrich it with vitamins and useful substances.

How to make a diet for weight loss?, The right diet should include 5 foods, For example:

1. Breakfast.Without sugar and salt, porridge on water or a type of grain porridge.You can add fruits, berries or nuts;
2. Snack - yogurt, fruit or vegetable;
3. Lunch - light soup or second - vegetables with low -bans;
4. Snack - only vegetables or unwanted yogurt;
5. Dinner - more fiber - vegetables and fish;You can do a piece of chicken.

Do not forget about water during weight loss. It is necessary to consume 2 liters of clean water per day.

product List

Product list for proper nutrition And losing weight should be rich with the required supply of beneficial substances.

For food products Include "slow" fat, include:

• Olives, corn and sunflower oil;
• Varieties of nuts (sunflower seeds and others);
• Avocado;
• Dark chocolate with maximum cocoa content.

a large number Squirrel Inherent in:

• Low -flesh meat;
• Eggs without yolk;
• fish and seafood;
• Paneer product, up to 30% fat;
• Dairy products with minimal fat content.

Number of carbohydrates slowIt is not reflected in weight, you can find it:

• Cereals (a type of grain, rice, porridge and millet);
• Macron products made of solid varieties;
• Bran based bread, without yeast;
• Potatoes cooked without oil and salt.

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

Tips for women after 30

Proper nutrition to lose weight at home For women for 30 It should include a product rich in calcium.It is after 30 years that there is a significant decrease in this substance in the body.

Proper nutrition at home means an exception From a woman's diet of alcohol and coffee drinks,

While losing weight, use of canned food, smoked meat and Food with a high cholesterol content is prohibited.

In the menu for weight loss, you need to include more vegetables and fruitsTo resume metabolism and stabilize vitamin balance in the body.

Proper nutrition for weight loss at home for more than 40 women Individual characteristics depend on.

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

The food should be kcal in small amounts, but should be as useful as possible at the same time.

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

• Dairy products;
• Low varieties of meat/fish;
• Cereal;
• Vegetables, fruits;
• Green;
• Seafood, etc.

Menu and diet for a week

Calculate the required substances and daily daily criteria of KCAL. There is a number of protein, fat and carbohydrates for every day:

• 50% - carbohydrates;
• 30% - protein;
• 20% - Fat.

Proper nutritional plan The main diet should be vegetables and fruits, When not exceeding the daily calorie rate, it is better to use all the high -chillori products in the morning.

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

Mon

1. Breakfast: rice porridge with pumpkin;
2. Snack: Low -fat cottage cheese;
3. Lunch: Low -Supa;Baked salmon with vegetables;
4. Snack: 1 large apple;
5. Dinner: Vegetable Salad and Boiled Briscons.

Fortunate

1. Oatmeal porridge and a piece of solid cheese;
2. Dry fruits;
3. Vegetable soup, boiled a type of grain and low fish;
4. low fat yogurt;
5. Cottage Paneer Casserole and Green Tea.

Cf

1. Loof cottage cheese and 1 egg;
2. 1 banana;
3. Puree soup, rice porridge and cooked fish;
4. 2 apples;
5. Boiled bristers with vegetables;

Wan

1. Omelette with vegetables;
2. A handful of nuts;
3. Vegetable soup, boiled potato potato;
4. Kefir;
5. Vegetable salad and 120 grams of fish.

Poti

1. Milk and 1 eggs porridge;
2. Fruit;
3. Vegetable soup, a type of grain porridge, boiled bristers;
4. 1 non -boat yogurt;
5. Fresh vegetable salad, boiled fish.

sat.

1. Loof cottage cheese and 1 egg;
2. 1 banana;
3. Vegetable soup, vegetables and sternum;
4. Dry fruits;
5. Fish and rice cooked with vegetables.

Sun.

1. Oatmeal porridge, 2 cheesecakes;
2. 1 banana;
3. Puree soup, a type of grain with low -fat fish;
4. Low -thick cheese;
5. Salad with fresh vegetables and brisks.

Creating a menu for a week for weight loss, It is important to take into account physical or mental stress on the body during the day.

Program for one month

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

• Partial nutrition;
• Product compatibility;
• Distribution of protein, fat and carbohydrates;
• Use of low KCAL products;
• Fiber predominance;
• Ban on salt and sugar;
• Regular use of clean water;
• Ban on 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. Calorie consumption should be consumed more.

Best recipes

Simple recipe - Casserole of chicken plaque and vegetables.

For the preparation of casserole, you will need:

• Carrots (1 pc. Medium size);
• Chicken plaque (200 grams);
• Cabbage color and broccoli (every 250 grams);
• Cherry tomatoes (simple);
• parsley;
• 30 g Parmeson.

For sauce:

• Chicken broth (150 mL);
• Seasoning - black pepper, nutmeg;
• Hard cheese;
• Flour;
• Milk or low -cream;
• 2 Yolks.

Preparation method:

Rinse the cabbage and divide it into inflorescence, boil until half -half.Add broth, cream, seasoning to cabbage water and cook for 5 minutes, shake the sauce continuously.Beat the yolk and add to the sauce, then leave it until it thickens in a water bath.

Lubricate the casserole form and take out boiled chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a paneer crust is formed.

Breakfast recipes

Everyone knows that the best period of food is breakfast.It is after awakening that the body is capable of quickly absorbing the food that comes quickly.For complete operation of all organs, it is important to start with a glass of clean water at room temperature every morning.

Healthy and weight loss breakfast dishes include such dishes:

Fritta is vegetable

Material:

• Chicken eggs;
• Parmeson (optional);
• Broccoli;
• Bulgarian pepper;
• Pastel;
• Tomato;
• Green;
• Onion of tears;
• Olive or vegetable oil (vegetable structure can be changed).

Preparation method:

We take a bowl.Kill it 4-5 eggs.Cut the same size vegetables.We take pan, add oil and heat it.Next, pour well -mimated eggs, the composition of vegetables and herbs sleep.We sprinkle all this on will.We put it in the pre-warm oven for 8–10 minutes.

Cottage Cheese Casserole For Weight Loss

Material:

• Cottage Cheese - 250 grams;
• Milk - 100 ml;
• Eggs - 2 pcs;
• Vanilla
• Butter (to lubricate the shape).

Preparation method:

Cut cottage cheese, milk, sugar, vanilla and yolk with a blender.We turn everything into a homogeneous mass.Next, we defeat 2 proteins separately in a position of "airness".And add all this to the curd mass.MixWe spread to a greasy mold.We bake for 30–35 minutes at a temperature of 160–170 degrees.

Rice porridge with pumpkin

Material:

• Rice - 200 grams;
• Water;
• Pumpkin:
• Milk.

Preparation method:

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

During breakfast, it is better to avoid coffee or tea, if possible, do not drink food.

Useful lunch

Lunch should be complete and useful, with proper nutrition, with proper nutrition.For normal operation of the digestive system, it is necessary to use soup.While losing weight, it is important to exclude fried foods.It is better to boil it, stew, bake or steam.

Broccoli and spinach soup

Material:

• Broccoli - 500 grams (fresh/frozen);
• 2 bundles of spinach;
• 2 small bulbs;
• Vegetable broth;
• Low -Fall Cream - 200 grams;
• Salt, spices.

Preparation method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not put broth.Cut onion and finely chop spinach.After cooking broth, we pull the broccoli out of it.We take a bowl, add chopped onion, spinach and boiled broccoli.Grind everything with a blender until a homogeneous stability is formed.We add all this to the broth, add cream to it and put it on fire.

Bring the soup to boil one on low heat.Add spices.After that, cook and close for another 5 minutes.The soup is ready!

Oven cooked fish

Material:

• Salmon/carp;
• Lemon;
• parsley;
• 2 tablespoons olive oil;
• Onion - 1 pc;
• Spices.

Preparation method:

We clean the fish.Salt and pepper to your taste.Cut the lemon into 2 parts.From one part, squeeze the juice, the other - cut into the circle.Mix lemon juice with parsley, olive oil.

Next, take a baking sheet and cover it with a baking paper.We spread fish on it.In the abdominal part we put lemon circles (you a branch of henna/mint).We spray all this with oil (with parsley and lemon juice).We take out the bow in a circle.Pour into the oven (preceded by 180 degrees).We bake for 30 minutes.

Steam cutlets for weight loss

Material:

• Chicken plaque - 500 grams;
• White bread - 2.5 slices;
• Milk - 1/3 cents;
• Onion - 1 pc;
• 1 egg;
• salt pepper.

Preparation method:

We take bread and soak it in milk.We cut a plaque in a blender (this is possible in a meat mill).Cut the onion and also add it to the blender.Next, beat the egg, salt.You can add greens and garlic.We mix all this and make cutlets.Next, put them in a double boiler for half an hour.

What can you eat for dinner?

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

Hariyali can be a great option for dinner for weight loss:

• All types of cabbage;
• Tori, brinjal, potato, pepper;
• Cereal;
• Solid varieties of pasta.

You can add animal protein to vegetable dishes in form:

• fish;
• Low -flesh meat;
• Eggs;
• cottage cheese;
• Legumes.

baked salmon

Material:

• 1 salmon stake;
• Salt, pepper, dry basil.

Preparation method:

We salt the salmon stake and add 20 mN to the refrigerator.After that we get it, add black pepper, basil.Next, the fish should be wrapped in foil, sprinkled with olive oil and put into a pre -heated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Material:

• Rice;
• 1 Bulgarian pepper;
• Green;
• 1 onion;
• Carrots - 1 pc;
• Salt, spices (pepper, turmeric);
• Corn canned (or green peas).

Preparation method:

Boil the rice (it should exclude the scattered).Next, cut the bow with cubes.Place it in a pan with butter and boil it for 4-5 minutes.Add grated carrots and chopped pepper.Stew to Half -Consumption

After that, add boiled rice, peas (corn) there.Stu for 5-7 minutes.Sprinkle with salt, pepper, turmeric and tomains

Right snacks

Sunlight with proper nutrition is especially important for weight loss.To get the desired results, it is important to have well, but not more.

For light snacks while losing weight, they are ideal:

• Fresh fruits/vegetables;
• Unwanted yogurt or kefir;
• Low -thick cheese;
• Dry fruits;
• A handful of nuts (pistachios, cashews, hazelnuts, etc.);
• Bar made of natural ingredients (dried fruits, varnish, etc.);
• High -grown bitter chocolate and green tea.

What are the results?

Compliance with proper nutrition and active physical activity will achieve effective weight loss.

Proper nutrition is useful for each individual health, it helps reduce mass and reduce fat reduction.Subject to a healthy diet, the weight becomes stable and returns to normal.