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Proper nutrition menu for weight loss every day with recipes

Proper food is products that include all the necessary vitamins and trace elements.They help the body to compensate for energy, maintain health and promote weight loss.

The basics of proper nutrition for weight loss

The weight loss process at home is a stressful period.That is why The body must complement all the beneficial substanceswhich are lost with kilograms.And before changing your diet, it is important to calculate the body mass index.

You cannot limit yourself to one type of diet.Proper nutrition includes A wide range of useful recipes and products for weight loss.

Slimming meals

Proper nutrition basics for weight loss at home:

  • Different dietsIn the area, you can choose products on your own and enrich the menu with them;
  • Unacceptability of hunger and overeating;
  • Fresh productsIn the area, fresh fruits and vegetables are high in fiber.They contribute to the improvement of metabolism and contain the necessary amount of vitamins;
  • Compatibility with foodSome products are not used in one meal in the area.They can adversely affect the body;
  • Calopia calculation - This is the most important factor in the weight loss process.You need to choose your daily norm and follow it.
  • Using the amount of liquid requiredWater in the area is the main product of proper nutrition.The more water is drunk a day, the better.

Where to start?

In today's world, the cult of food is widely developed.It is important not to give up temptations to start losing weight on proper nutrition.A woman should eat healthy and healthy food.

  1. The first thing to do when losing weight is to create a menu per day/week/month.
  2. Further, Make a daily meal scheduleIt is best to divide it into 5 doses in the area.
  3. It is important to paint the menu every day after an hour.
  4. It is important to move on to proper nutrition for weight loss.Necessary To evenly remove from the usual menu Food containing Simple carbohydratesIn the area it is sweet, baking, fried, smoked and other harmful food.

Proper transition to proper nutrition

To protect herself from collapse, a woman needs Turn off the sharp transition to a new diet. It is necessary to gradually remove harmful products, replacing them with useful.

Important Prevent hunger by losing weightIn the area, the body must always be full, otherwise overeating cannot be avoided.

What should a diet be?

Proper nutrition diet for weight loss every day should contains a full range of proteins, fats and carbohydratesIn the area, they will be well absorbed in the body and enrich it with vitamins and useful substances.

How to cook a diet for weight loss?- - The right diet should include 5 mealsLike:

  1. Breakfast.Oat or buckwheat porridge on water without sugar and salt.You can add fruits, berries or nuts;
  2. Snacks - yogurt, fruits or vegetables;
  3. Lunch - light soup or second - vegetables with low fat meat;
  4. Snacks - only vegetables or unsweetened yogurt;
  5. Dinner - more fiber - vegetables and fish;You can pieces of chicken.

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

Product list

List of Products for Proper Nutrition And weight loss should be rejected with the necessary beneficial substances.

On foods that contains "slow" fat, include:

  • olive, corn and sunflower oil;
  • nut varieties (sunflower seeds and others);
  • avocado;
  • Dark chocolate with maximum cocoa content.

Large number squirrel Included:

  • Low fat meat;
  • eggs without yolk;
  • fish and seafood;
  • cheese products, up to 30% fat;
  • Dairy products with minimal fat.

The number of slow carbohydratesthat does not reflect the weight you can find:

  • cereals (buckwheat, rice, oatmeal and millet);
  • pasta products made from solid varieties;
  • Bread -based bread, without yeast;
  • Fried potatoes without oil and salt.

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

Proper nutrition for weight loss at home For women for 30 It should include calcium -rich products.Just 30 years later, a significant reduction in this substance in the body occurs.

Proper nutrition at home means an exception From the diet of alcohol and coffee drinksIn the area

Losing weight, conserved food consumption, smoked meat and High cholesterol foods are prohibited.

You should include as many vegetables and fruits as possible in the weight loss menuTo resume metabolism and stabilize the balance of vitamins in the body.

Proper nutrition for weight loss at home for women over 40 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.

Food should be a small amount of Kcal, but at the same time it is as useful as possible.

The weight loss menu should include products that speed up metabolism and improve digestion:

Proper Loss of Nutrition Weight
  • dairy products;
  • Low meat/fish varieties;
  • cereals;
  • vegetables, fruits;
  • green;
  • seafood, etc.

Weekly menu and diet

Calculate the daily norm of the necessary substances and kcal. The number of proteins, fats and carbohydrates is every day:

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

According to the correct dietary scheme The main diet should be vegetables and fruitsIn the area, it is better to use all high calorie products in the morning, while not exceeding the daily calorie intake.

So, a week menu to get the right diet by losing weight:

Initiation

  1. Breakfast: rice porridge with pumpkin;
  2. Snacks: low fat cottage cheese;
  3. Lunch: low fat soup;fried salmon with vegetables;
  4. Snacks: 1 large apple;
  5. Dinner: vegetable salad and boiled bra.

The other way around

  1. oat porridge and hard cheese slice;
  2. dried fruits;
  3. vegetable soup, boiled buckwheat and fried low fat fish;
  4. Low -fat yogurt;
  5. Cottage cheese casserole and green tea.

See.

  1. Cottage cheese and 1 egg;
  2. 1 banana;
  3. puree soup, rice porridge and fried fish;
  4. 2 apples;
  5. boiled bra with vegetables;

Th

  1. omelette with vegetables;
  2. a handful of nuts;
  3. vegetable soup, steamed potato potatoes;
  4. kefir;
  5. Vegetable salad and 120 g of fish.

Pt

  1. Buckwheat porridge in milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled bra;
  4. 1 non -fat yogurt;
  5. Fresh vegetable salad, steamed fish.

Saturday

  1. Cottage cheese and 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetables and sternum;
  4. dried fruits;
  5. Fried fish and rice with vegetables.

Sun

  1. Oatmeal porridge, 2 cheesecakes;
  2. 1 banana;
  3. puree soup, low -fat buckwheat;
  4. Low fat cottage cheese;
  5. Salad of fresh vegetables and brickets.

Weekly menu preparation for weight lossIt is important to take into account the physical or mental stress of the body during the day.

Program for a month

Proper nutrition program for weight loss per month includes the following:

  • fractionated diet;
  • product compatibility;
  • protein, fat and carbohydrate breakdown;
  • use of low Kcal products;
  • Fiber predominance;
  • Salt and sugar ban;
  • regular use of clean water;
  • Prohibit flour, fat, smoked;

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

The best recipes

A simple recipe - Chicken fillets and vegetable casserole.

You will need to prepare the casserole:

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

For the sauce:

  • chicken broth (150 ml);
  • spices - pepper, nutmeg;
  • hard cheese;
  • flour;
  • milk or low fat cream;
  • 2 yolks.

Preparation method:

Rinse the cabbage and divide the inflorescences, boil half cooked.Add the broth, cream, spices for cabbage water and boil for 5 minutes, stirring constantly.Grate the yolks and add the sauce, then leave it until thickening in a water bath.

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

Breakfast recipes

Everyone knows that the best eating period is breakfast.After waking up, the body is able to quickly absorb incoming food.It is important to start with a glass of clean water at room temperature every morning for the complete functioning of all organs.

Breakfast recipes that are healthy and lose weight are the following dishes:

Frytta is a vegetable

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • Pastel;
  • tomatoes;
  • green;
  • tear bulbs;
  • Olive or vegetable oil (vegetable composition can be changed).

Preparation method:

We take a bowl.Tell it 4-5 eggs.Cut vegetables of the same size.We take the pan, pour oil and heat.Next, pour well mixed eggs, fall asleep in the vegetable composition and herbs.We sprinkle it all at will.We placed in a preheated oven for 8-10 minutes.

Cottage Cheese Castrole for Weight Losing

Ingredients:

  • Cottage - 250 g;
  • milk - 100 ml;
  • Eggs - 2 pieces;
  • vanilla
  • Butter (to lubricate the shape).

Preparation method:

Beat cottage cheese, milk, sugar, vanilla and yolks with blender.We turn everything into a homogeneous mass.Next, we beat 2 proteins separately by the state of "airiness".And add it all to the curd mass.Confused.We spread in a oiled mold.We bake for 30-35 minutes at 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • rice - 200 g;
  • water;
  • Pumpkin:
  • milk

Preparation method:

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

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

Useful lunch

Lunch with proper nutrition should be full and useful.Soups should be used for normal functioning of the digestive system.When losing weight, it is important to exclude fried foods.It is better to cook, stew, bake or steam.

Broccoli and spinach soup

Ingredients:

  • broccoli - 500 grams (fresh/frozen);
  • 2 spinach bundle;
  • 2 small bulbs;
  • vegetable broth;
  • low -fat cream - 200 g;
  • Salt, spices.

Preparation method:

Boil the broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not use broth.Cut the onion and finely chop the spinach.After cooking the broth, we remove the broccoli from it.We take a bowl, place the chopped onions, spinach and cooked broccoli.Grind everything with a blender until a homogeneous consistency is formed.We add it all to the broth, add the cream and apply it to the fire.

Heat the soup above low heat to boiling point.Add the spices.Then cook for another 5 minutes and turn off.The soup is ready!

Fried fish in the oven

Ingredients:

  • salmon/carp;
  • lemon;
  • parsley;
  • 2 tbsp olive oil;
  • Onions - 1 pc;
  • spices.

Preparation method:

We clean the fish.Salt and pepper it to taste.Cut the lemon into 2 sides.Squeeze the juice from one part and the other cut into circles.Mix lemon juice with parsley, olive oil.

Then take a baking sheet and cover it with baking paper.We distribute fish to it.We place lemon circles in the abdomen (you can rosemary/peppermint twig).We spray it all with oil (with parsley and lemon juice).We put a circle in a circle.Put in the oven (preheated to 180 degrees).We bake for 30 minutes.

Steam cutlets for weight loss

Ingredients:

  • chicken fillet - 500 g;
  • White bread - 2.5 slices;
  • Milk - 1/3 of st;
  • Onions - 1 pc;
  • 1 egg;
  • Salt, pepper.

Preparation method:

We take the bread and dip it into milk.We cut off the fillet in a blender (which is possible in the meat grinder).Cut the onion and add it in a blender.Next, beat the egg, salt.You can add greens and garlic.We mix it all and make meatballs.Next, put them in a double pot for half an hour.

What can you eat for dinner?

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

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

  • all kinds of cabbage;
  • zucchini, eggplants, potatoes, peppers;
  • cereals;
  • Hard pasta varieties.

Animal protein for vegetable dishes can be added to the form:

  • fish;
  • Low fat meat;
  • eggs;
  • cottage cheese;
  • Pulses.

Fried salmon

Ingredients:

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

Preparation method:

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

Rice with vegetables For proper nutrition and weight loss

Ingredients:

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

Preparation method:

Boil the rice (it should turn out to be scattered).Next, trim the bow with cubes.Put it in a pan with butter and cook on low heat for 4-5 minutes.Add the grated carrots and chopped pepper.Stew up to half the consumer

Then add boiled rice, peas (corn).Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and Tomen

Proper snacks

The sun with proper nutrition is especially important for weight loss.It is important to be good, not overeating to achieve the desired result.

Light snacks, losing weight, are ideal:

  • Fresh fruits/vegetables;
  • unsweetened yogurt or kefir;
  • Low fat cottage cheese;
  • dried fruits;
  • a handful of nuts (pistachios, cashews, hazelnuts, etc.);
  • Bars made from natural ingredients (dried fruits, varnishes, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

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

Proper nutrition is useful for every person's health, it helps to reduce the mass and reduce fat deposits.With a healthy diet, the weight is stabilized and normalized.