It is a beautiful shape and every day to admire his reflection in the mirror, every girl wants to. The extra weight is not a diagnosis, but in most cases the result of malnutrition. You can solve this problem, you need to be able to create menu for weight loss at home, which is built exclusively for nutrition. Weekly menu, you can radically change your food habits to get rid of dependence on certain products.
What is proper nutrition?
Proper nutrition is a balanced diet that contains the right ratio of proteins, fats and carbohydrates and availability of vitamins, minerals and essential micro - and macroelements. Menu the right diet each day losing weight should be recipes that include a variety of dishes that can be favorably perceived by the body, not to reveal its nutritional breakdown.
Proper nutrition is complex, but a simple mechanism to cleanse the body of toxins, removes excess fluid, so the greater the absorption of the necessary components. Desired, you need to know all the features and nutrition principles on which it is based. Then talk about them.
Important! The right diet to produce the desired results, you need to make your way of life, and observe for a long time, not a few weeks.
How to start eating right?
Conditions proper nutrition is not as much as it might seem at first glance. To start the process of losing weight through changes in diet, it is necessary first to get mentally pumped up. By and large, the physiological side, the body is always ready to change, the problem is the lack of desire to achieve your goals.
There are basic principles that will help you to begin to eat properly, without creating in the way of any problems:
- Breakfast should be ready, mainly carbohydrates consist of cereals, fruits and nuts;
- Vegetables should be consumed fresh or steamed, roasting is not recommended;
- Cereals are best cooked in the water;
- Salt consumption should be reduced or they should be removed;
- A day to drink at least 2 liters of water.
This is the first guidelines that can help you start to eat right and to achieve the goal of losing weight. Already in the first months of a balanced diet can notice significant changes in the image.
The first steps to proper nutrition
The problem for many dieters is the lack of will power and full motivation. First, you need to psychologically set yourself up for a positive result, and mentally pronounce to yourself that the right food can also be delicious. It is also important to make a schedule for yourself of nutrition, activity and rest, because these nuances will depend to a large part of the profit.
The first steps are always the hardest, but if you overcome your laziness, get rid of the fear not to get the result, at the end of the month, the scales show much smaller figures. Also the first steps can include the following steps:
- Completely motivation;
- Cleaning harmful products;
- Buy a new grocery cart;
- Please support the family, which will move to the right nutrition.
You need to remember! Proper nutrition time becomes a habitual way of life, and does not create any difficulty in the realization of the dreams.
What should be included in your diet?
Diet for losing weight proper diet completely different diet of the average person, who eats junk food and gaining weight. There is a rough table, which has products that are worth paying attention to.
| The right products | Number |
|---|---|
| All vegetables, except potatoes | 100-200 g |
| Fruit | 200 g |
| Grain | 80 g |
| Dairy products | 200 ml |
| Lean fish | 300 g |
| Whole wheat bread | 60 g |
| Legumes, nuts | 100 g |
| Lean meat | 200-300 g |
All of these products can be quick and easy to prepare PP recipes every day, to saturate the body, to justify the food needs and to obtain useful components, products. The most important thing is dosing the amount of food consumed, so it does not exceed the allowed norms of caloric content.
Important! To prepare meals, preferably steamed or in the oven, avoiding the process of frying foods.
A list of products that should be excluded
Menu healthy diet consists of certain foods that have a positive effect on the body, saturate it, and don't provoke weight gain. Is a list of products the consumption of which is strictly prohibited. Think about it:
- Fatty meat and fish;
- Flour;
- Bakery products;
- Mayonnaise;
- Fat;
- Carbonated beverages;
- Alcohol;
- Fast food places;
- Sweet, etc.
The list of prohibited products may be listed for a long time, so you should just focus on allowed food, focus on them, to replenish their food basket. Only in this case it is possible to achieve the desired effect of burning fat, causing rapid weight gain after.
Features the right diet, if you are over 30
Each age has its own characteristics and rules for proper weight loss. Weight loss at home for women over 30 is the individual characteristics of the range of products, as well as the time delays of the diet. After 30 years began to gradually slow down the metabolism. And if 25 years after you've eaten a piece of cake the extra weight on the sides and at the waist is not showing, so thirty years to avoid this manifestation is very difficult.
Therefore, the menu weight loss every day should be as clean as possible, do not consist of forbidden foods. It is important to completely remove all the starchy and sweet, fatty and fried, as well as products that affect the skin, causing the formation of cellulite.
This age is dangerous, because the weight is written much faster than the process of dropping it. In addition, it is necessary to limit the consumption of pasta, potatoes, sweets, I prefer fruits, fresh vegetables.
Menu of proper nutrition for a week weight loss
Menu weight loss is chosen individually, taking into account age and other characteristics of the organism. But the principle is always the same – building diet only healthy and nutritious foods that contribute to weight loss. There are the main features of the food and estimated intake, which will be discussed below.
List of products
A healthy diet involves the use of only the permissible products, which do not cause harm to the body. Below we will consider all valid products weeks weight loss list:
- Green vegetables;
- Fresh fruit;
- Buckwheat, oatmeal, rice, barley;
- Boiled potatoes in limited quantities;
- Bread;
- Whole wheat bread;
- Water, green tea, coffee (one Cup a day);
- Bran;
- Low-fat dairy products;
- Lean meat and fish.
Important! It is not necessary to do, a violation of the diet, if the goal is to get rid of the extra pounds. The need for sweets can be replaced with dried fruit or bananas.
Menu PP day
On Monday
- Breakfast – buckwheat porridge with vegetable salad.
- Snack – An Apple.
- Lunch – vegetable soup with chicken breast, tea.
- Snack – a bunch of nuts.
- Dinner – boiled chicken and vegetables.
On Tuesday
- Breakfast – oatmeal and a banana.
- Snack –yogurt.
- Lunch – rice, vegetables, a glass compote without sugar.
- Afternoon snack – tea.
- Dinner – buckwheat steak fish.
Environment
- Breakfast – pancakes made of oatmeal with peanut butter.
- Snack – An Apple.
- Lunch – potato soup with vegetables.
- Afternoon snack – orange.
- Dinner – cheese.
On Thursday
- Breakfast – scrambled eggs with tomato.
- Snack – a banana.
- Lunch – pea soup and chicken breast with vegetables.
- Snack – a bunch of nuts.
- Dinner – salad of cabbage and carrots.
Friday
- Breakfast – oatmeal and a teaspoon of honey.
- Snack – grapefruit.
- Lunch – salad of fresh vegetables and chicken breast.
- Afternoon tea – a glass of buttermilk.
- Dinner – boiled fish and vegetables.
On Saturday
- Breakfast – cheese casserole.
- Snack – a Cup of yogurt.
- Lunch – buckwheat with a chop.
- Snack – a handful of nuts.
- Dinner – low fat cottage cheese.
On Sunday
- Breakfast – oats porridge.
- Snack – An Apple.
- Lunch – mushroom soup.
- Snack – dried fruit.
- Dinner – beet salad.
The menu that day can be, and maybe change a little to personal taste preferences and desires. The most important thing to remember is that all products must be fresh, does not extend beyond the expiration date.
Proper nutrition at home was necessary, because the results, it would be the last week and month, to achieve the perfect way of the body. It is estimated diet that should be followed during the entire month, then make small changes in their diet, so as not to disgust a body of monotony.
Menu of the month is difficult to get, so at the end of the week you always need to create a diet for the next 7 days, then every week to make other delicious changes. Now consider a slightly different diet, which allows one month after the feel good, drop those extra pounds.
On Monday
- Breakfast – oatmeal, banana and nuts.
- Snack – tea.
- Lunch – buckwheat porridge without oil and vegetables.
- Snack – a baked apple.
- Dinner – chicken breast and vegetables.
On Tuesday
- Breakfast – a Cup of yogurt and cheese.
- Snack – yogurt.
- Lunch – vegetable soup-broth, tea.
- Afternoon snack – an Apple.
- Dinner – baked fish a couple.
Environment
- Breakfast – cottage cheese casserole with raisins, tea.
- Snack – a glass of water.
- Lunch – vegetable soup.
- Afternoon snack – orange.
- Dinner – Turkey a couple of tomato and cucumber.
On Thursday
- Breakfast – omelette with mushrooms.
- Snack – yogurt.
- Lunch – soup and chicken.
- Snack – dried fruit.
- Dinner – vegetable salad.
Friday
- Breakfast – oatmeal, tea.
- Snack – fruit salad.
- Lunch – buckwheat with chicken.
- Afternoon tea – a glass of buttermilk.
- Dinner – vegetable salad.
On Saturday
- Breakfast avocado sandwich whole grain bread, tea.
- Snack – a banana.
- Lunch – rice porridge with chicken pieces.
- Afternoon tea – hazelnut.
- Dinner – low fat cottage cheese.
On Sunday
- Breakfast – pancakes, porridge, stuffed with peanut butter and a banana.
- Snack – An Apple.
- Lunch – vegetable soup, buckwheat with chicken.
- Snack – dried fruit.
- Dinner – salad of radish, tomato, cucumber and greens.
Within a month the diet can be slightly modified by adding other delicious and useful products, which leads to rapid weight loss, good shape and good self-esteem.