A sample menu of proper nutrition for a week you need to stick to two main goals: to create a caloric deficit for weight loss due to the exclusion from the diet of fatty foods and provide the body with healthy nutrients.
The basis of a daily healthy diet should be foods high in protein (meat, fish, cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and starchy vegetables) to provide energy without causing the accumulation of adipose tissue.
Of diet menus it is necessary to exclude simple carbohydrates, cause a rapid onset of hunger, weight gain and constant feeling of fatigue.
You should give preference to saturated fats of vegetable or animal origin (no more than 30 grams a day), because the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones leads to menstrual irregularities. Sources of healthy fats are nuts, sunflower seeds, oily fish.
For effective weight loss and maintaining optimum results and Wellness in the weight loss process should take a holistic approach to nutrition consisting of the following principles:
One of the principles of correct nutrition for weight loss is the use of products that do not cause deposits of fat, and provide energy level throughout the day.
|What can I eat||What not to eat|
|Pastries from whole wheat, rye, buckwheat, almond, oatmeal without sugar||White bread wheat flour, sweet pastries|
|Lean pork, rabbit meat, beef||Fatty pork, beef. Sausages|
|Chicken, Turkey||Duck, goose|
|Fish and seafood|
|Cod, hake, chum salmon, pike, walleye, mullet, tuna, mackerel, herring, trout, herring, Pollock. Seaweed, shrimp, oysters||Salty, smoked fish, canned crab sticks|
|Hard boiled, in an omelette, the ingredients|
|Cheese (1-8% fat), kefir, yogurt, low-fat sour cream||Fat cottage cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese|
|Green and brown buckwheat, bulgur, barley, groats Artek, oatmeal, brown rice. Peas, chickpeas, mung, lentils, beans||Oat cereal, granola, sugar, white rice, semolina|
|Olive, Flaxseed, coconut, sunflower and other vegetable oils. Butter, ghee||Margarine, mayonnaise|
|Cucumbers, tomatoes, carrots, onions, cabbage, red, Beijing, cabbage, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut||Preservation. Potatoes mashed or fried|
|Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 piece a day), grapes|
|Dried fruits and nuts|
|Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 grams per day)||Peanuts, raisins and dates in large quantities|
|Honey, date syrup, sugar, dark chocolate||Confectionery, ice cream, candy, milk and white chocolate, cookies|
|Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar||Alcohol, sweet drinks|
To food benefits and contributed to weight loss, it is important to follow the basic rules of creating a menu for a week to meet the physiological needs of the body:
Sample menu of proper nutrition for each day consists of a hearty and healthy meals with a balance of proteins, fats and carbohydrates, which not only promote effective weight loss, but also provide the body with the necessary energy levels throughout the day.
A large number of available foods in the menu allows you to cook delicious dishes of meat, fish, cereals and cheese as well as use almost all methods of thermal processing of food.
To prepare the soup, you will need 800 g of tomatoes, two onions, and garlic (2 cloves), carrots and greens.
Onions cut into rings, carrots, shredded on a grater and fry in butter for 5-7 minutes. Then the dressing mixed with tomatoes and stew on low heat for 10 minutes. After cooking the soup fill with greens, add salt and spices, and then crushed with a blender. Serve tomato soup with sour cream.
Ingredients: chicken (half a kilo) of frozen or fresh spinach (250 g) cheese (100 g), onion (1 piece), a few cloves of garlic, sour cream (200 g), vegetable oil, seasonings.
Chicken fillet cut lengthwise into several pieces with a thickness of about 1 cm, salt. Crushed onions and washed spinach. Then on a heated pan put 1 tbsp oil, spinach, sour cream, pressed garlic and salt. Stew for 5-7 minutes.
At the bottom of a baking dish put the chicken pieces, and then steamed spinach and grated cheese. The dish is baked in the oven for 15-12 minutes.
To cook the patties, use 1 kg of ground beef, onion, 200 g of cabbage, 2 eggs, salt, pepper.
Onions are cut and milled immersion blender, and cabbage twist on the meat grinder as ground meat. Mix all ingredients, form patties and put on a baking tray lined with parchment paper.
Meatballs baked in the oven for 40 minutes. The dish is served with vegetable salad.
For making hash have steamed or boiled chicken breast, boiled eggs, radish, avocado, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocado and radish cut into cubes, greens are milled. Further ingredients pour kefir and mineral water (half Cup), add salt.
Ingredients for scrambled eggs: 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Whisk eggs with milk and salt. On a non-stick pan spread the shrimp, broccoli and pour the whipped mixture. To make an omelet should be within 5-7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
For cooking you will need the mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tbsp), salt, pepper and other spices to taste.
Preparation of the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
Mushrooms should be washed large mushrooms cut into 2-3 parts. Then mushrooms, pour the marinade, mix and leave for 25-30 minutes. Next, the mushrooms baked in parchment paper or baking sheet for 20 minutes at 200 degrees.