To have a beautiful shape and every day to admire his reflection in the mirror, every girl wants. The extra weight is not a diagnosis, but in most cases the result of malnutrition. To solve this problem, you need to be able to create menus for weight loss at home that will be built solely on nutrition. The weekly menu will allow you to radically change your food habits to get rid of dependence on certain products.
What is proper nutrition?
Proper nutrition is a balanced diet that provides the correct ratio of proteins, fats and carbohydrates and availability of vitamins, minerals and necessary micro - and macroelements. Menu of proper nutrition for each day for weight loss should be with recipes that include a variety of dishes that will be positively perceived by the body, not to expose its nutritional breakdown.
Proper nutrition is a complex and a simple mechanism that allows you to cleanse the body of toxins, remove excess liquid, allow greater absorption of the essential components. To achieve the desired, you need to know about all the features and nutrition principles on which it is based. Next, let's talk about them.
Important! To proper diet to produce the desired results, you must make your way of life, and to observe for a long time, not a few weeks.
How to start eating right?
Conditions for proper nutrition not as much as it might seem at first glance. To begin the process of losing weight with dietary change, it is necessary first to get mentally pumped up. By and large, from a physiological side, the body is always ready to change, the problem lies in the lack of desire to achieve your goal.
There are basic principles that will help you to begin to eat properly, without creating in the way of any difficulties:
- Breakfast should be complete, 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 intake should be reduced or eliminated;
- A day to drink at least 2 liters of water.
This is the first guidelines that will allow you to start to eat right and achieve your goal in losing weight. Already in the first month balanced diet can notice a significant change in the figure.
The first steps to proper nutrition
The problem with many dieters is the lack of will power and full motivation. First and foremost, you need to psychologically set yourself up for a positive result, and mentally telling myself 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 depends on a large part of the result.
The first steps are always the most difficult, but if you overcome your laziness, get rid of fear not to reach result, at the end of the month the scales will show much smaller figures. Also the first steps may include the following steps:
- Fully self-motivation;
- Cleaning from harmful products;
- Buy a new grocery cart;
- Please support the family, who will move to proper nutrition.
You need to remember! Proper nutrition through time will become a habitual way of life, and will not create any difficulties in the realization of dreams.
What should be included in your diet?
Diet lose weight on proper diet fully different from the normal human diet, eating junk food and gaining weight. There is a rough table with products that are worth paying attention to.
| The right products | The number |
|---|---|
| All vegetables, except potatoes | 100-200 g |
| Fruit | 200 g |
| Cereals | 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 these products can be quick and easy to prepare PP recipes for every day, to saturate the body, to justify their food needs and to obtain useful components of the products. The main thing is to dose the amount of food consumed, so it does not go beyond the permissible norms of caloric content.
Important! To prepare meals, preferably steamed or in the oven, avoiding the process of roasting 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. There is a list of products the consumption of which is strictly prohibited. Consider it:
- Fatty meat and fish;
- Flour products;
- Bakery products;
- Mayonnaise;
- Fat;
- Carbonated beverages;
- Alcohol;
- Fast food outlets;
- Sweet, etc.
The list of prohibited products can be listed for a long time, so you should focus only on permitted foods, to concentrate on them, to replenish the food basket by them. Only in this case will be able to achieve the desired effect in burning fat, causing rapid weight gain after.
Features proper diet, if you're over 30
For every age has its own characteristics and rules in the proper weight loss. For weight loss at home for women over 30 there are individual characteristics of the selection of products and attention to time delays in the diet. After 30 years begin to gradually slow down metabolic processes. And if 25 years after you have eaten the piece of cake the extra weight on the sides and the waist does not appear, then in thirty years to avoid this manifestation will be extremely difficult.
That's why menus for weight loss every day should be as pure as possible, do not consist of forbidden foods. It is important to completely eliminate all 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 typed much faster than the process of its rejection. Also it is necessary to limit consumption of pasta, potatoes, sweets, preferring fruits, fresh vegetables.
Menu of proper nutrition for a week for weight loss
Menu for weight loss is chosen individually, taking into account age and other characteristics of the organism. But the principle is always the same – building diet on wholesome and nutritious foods that contribute to weight loss. There are the main features of the supply as well as a sample diet, which will be discussed below.
A list of products
A healthy diet involves the use of only approved products that will not create harm to the body. Below we will consider all valid products for the week for weight loss list:
- Green vegetables;
- Fresh fruits;
- 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 breaks in the diet, if the goal is to get rid of extra pounds. The need for sweets can be replaced with dried fruit or bananas.
Menu days PP
Monday
- Breakfast – buckwheat porridge with vegetable salad.
- Snack – an Apple.
- Lunch – vegetable soup with chicken breast, tea.
- Snack – a bunch of nuts.
- Dinner – steamed chicken with vegetables.
Tuesday
- Breakfast – oatmeal with banana.
- Snack –yogurt.
- Lunch – rice with vegetables, a glass compote without sugar.
- Afternoon snack – tea.
- Dinner – buckwheat with steak fish.
Environment
- Breakfast – pancakes, oatmeal with peanut butter.
- Snack – an Apple.
- Lunch – potato soup with vegetables.
- Afternoon snack – an orange.
- Dinner – cheese.
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.
- Lunch – boiled fish with vegetables.
Saturday
- Breakfast – cheese casserole.
- Snack – Cup of yogurt.
- Lunch – buckwheat with a chop.
- Afternoon snack – a handful of nuts.
- Dinner low-fat cheese.
Sunday
- Breakfast – oatmeal.
- Snack – an Apple.
- Lunch – mushroom soup.
- Snack – dried fruits.
- Dinner – beet salad.
The menu for each day can have such a kind and may vary slightly personal taste preferences and wishes. The main thing to remember is that all products must be fresh, not to extend beyond the expiration date.
To proper nutrition in the home was necessary given the results, it should last a week and months, achieving the full habit of the body. There is a sample diet, which should be observed during the whole month, then make small changes in their diet so as not to disgust the body to the monotony.
Menu for a month is difficult to get, so with the end of the week you always have to create a diet for the next 7 days, then every week to make other delicious changes. Now consider a slightly different diet that will allow within one month feel great, drop those extra pounds.
Monday
- Breakfast – oatmeal with banana and nuts.
- Snack – tea.
- Lunch – buckwheat porridge without oil with vegetables.
- Snack – baked Apple.
- Dinner – chicken breast with vegetables.
Tuesday
- Breakfast – Cup of yogurt and cheese.
- Snack – yogurt.
- Lunch – vegetable soup-broth, tea.
- Afternoon snack – an Apple.
- Dinner – baked fish for a couple.
Environment
- Breakfast – cottage cheese casserole with raisins, tea.
- Snack – a glass of water.
- Lunch – vegetable soup.
- Afternoon snack – an orange.
- Dinner – Turkey for a couple of tomato and cucumber.
Thursday
- Breakfast – omelette with mushrooms.
- Snack – yogurt.
- Lunch – soup and chicken breast.
- Snack – dried fruits.
- Dinner – vegetable salad.
Friday
- Breakfast – oatmeal, tea.
- Snack – fruit salad.
- Lunch – buckwheat with chicken.
- Afternoon tea – a glass of buttermilk.
- Dinner – vegetable salad.
Saturday
- Breakfast sandwich with avocado whole-grain bread, tea.
- Snack – a banana.
- Lunch – rice porridge with chicken pieces.
- Afternoon tea – hazelnut.
- Dinner low-fat cheese.
Sunday
- Breakfast – pancakes, oatmeal, stuffed with peanut butter and banana.
- Snack – an Apple.
- Lunch – vegetable soup, buckwheat with chicken.
- Snack – dried fruits.
- Dinner – salad of radish, tomato, cucumber and greens.
Within a month the diet can be slightly changed by adding other delicious and useful products that will lead to rapid weight loss, achieving a good shape and high self-esteem.