To have a beautiful shape and every day to admire his reflection in the mirror is the desire of every girl. The extra weight is not a diagnosis, but in most cases the result of malnutrition. To resolve 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, which involves the right 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 favorably perceived by the body, to avoid disruption of food.
Proper nutrition is a complex yet simple mechanism that allows you to cleanse the body of toxins, removes excess fluid, to 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. Then 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 through changes in diet, 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;
- Consumption of salt should be minimized 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, thoughts to say 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 of these nuances depends on a large part of the result.
The first steps are always the most difficult, but if you to 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 familiar way of life, and will not create any difficulties in the realization of dreams.
What should be included in your diet?
Diet losing weight on proper diet fully different from the normal human diet, eating junk food and gaining weight. There is a rough table with food that you should pay attention to.
| The right products | The number |
|---|---|
| All vegetables, except potatoes | 100-200 g |
| Fruit | 200 g |
| Grass | 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 get 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 positive effects 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 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 the appearance of this will be very 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 dropping it. You should also limit your intake of pasta, potatoes, sweets, preferring fruits, fresh vegetables.
Menu of proper nutrition for weight loss for a week
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 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.
A list of products
A healthy diet involves the use of only the permissible 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 PP days
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 made of 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.
- Dinner – 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 cottage cheese.
Sunday
- Breakfast – oatmeal.
- Snack – an Apple.
- Lunch – mushroom soup.
- Snack – dried fruits.
- Dinner – beet salad.
The menu for each day can be, and maybe to change a little bit personal taste preferences and wishes. The main thing to remember is that all products must be fresh, not beyond 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 an approximate diet, which should be observed during the whole month and then make small changes in their diet so as not to disgust the body until smooth.
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 to 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 – avocado on bread with wholemeal bread, tea.
- Snack – a banana.
- Lunch – rice porridge with chicken pieces.
- Afternoon tea – hazelnut.
- Dinner – low-fat cottage 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 with 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, achieve a good shape and high self-esteem.