A healthy diet does not mean expensive. Everyone can afford the correct menu for each day. For weight loss, you need to follow the simple advice and provide a balanced menu for each day. Follow the recommendations, and his figure is slim and you feel healthy and energetic of the person.
Basic recommendations for weight loss
- Eat average portions 4-5 times a day.
- Before each meal, you should drink 1 glass of water. Standard a day 1-2 liters depending on your activity during the day. To drink pure water during the meal or within 1 hour after a meal – no, this is bad for the digestive system.
- Healthy food means tasty and varied. Use of different spices, recipes, experiment with your dishes every day.
- For weight loss try to eat 2-4 hours before going to sleep, 1 hour before the aperitif 1 glass of kefir.
- Carbohydrates throughout the week, try to eat in the morning, and in the second half to give preference to protein foods, protein-rich foods of animal origin.
- Garnish give preference to complex carbohydrates (rice, buckwheat, oats, durum pasta, wholemeal bread, etc.)
- Avoid cakes, sweets, chocolates, sugary sodas. Foods that contain sugars and simple carbohydrates that you eat each day and allow myself 1 time per week as a maximum.
- Out of their menu for weight loss fat and junk food. Mayonnaise, cheeses, dairy products, meat, margarine, butter, etc. Replace the fatty foods – low in fat. Salads fill not with mayonnaise, and vegetable, olive oil or other.
- Include in the menu of every day – vegetables and fruits. In vegetables high in fiber and vitamins, that are useful for our body. The food should be balanced. For each day eat 1-2 fruits and vegetables in unlimited quantities.
The menu a week to get rid of the extra pounds
When you want to lose weight, you need to remember that the body must receive all the necessary nutrients, proteins, fats, carbohydrates and vitamins. Below are the menus of the week, with a minimum amount of calories. It is necessary to study it and to complement the dishes that you like, but remember – the food should be varied and delicious every day. Safely to reduce weight by 0.5-1 kg a week. Per month 2-4 kg. If you are going to try to throw more pounds, then they will return to you and even more that is abandoned. Thus there is no need to run and take care of their health. Do the math yourself for 3 months, adhering to a proper diet, you can lose from 6 to 12 kg and is a very good result. If the weight goes too slowly, you get 200 calories from the diet and see the progress, the number of meals should be 4-5 times a day, reduce the meals is not necessary. An additional in addition, if you add 3 times a week of exercise, preferably cardio (stationary bike, treadmill, elliptical trainer, fitness, swimming, etc.). After losing weight and improve the elasticity and tone of the muscles.
Healthy meals for the week in the following way:
Monday (the first day)
- Breakfast – Oatmeal with sliced fruit, yogurt 0,5 fat, green tea without sugar.
- Snack – cottage cheese and 0.5% with low-fat sour cream 5%
- Lunch: Soup with herbs, chicken fillet, compote.
- Snack – a Handful of nuts.
- Dinner – Baked fish, salad of fresh vegetables, tea with lemon.
- Breakfast – Porridge oats, cheese 5% fat, a couple of slices, glass of milk 0,5%.
- Snack – 1 Apple and 1 orange.
- Lunch: chicken Soup, sliced veggies (cucumber, tomato, fruit juice or vegetable.
- Snack – fruit salad and yogurt with 0.5%.
- Dinner – soup of Mushrooms with braised vegetables and herbs, green tea with lemon without sugar.
Environment (menu of the third day)
- Breakfast – porridge of Rice with milk 0,5% fat, cookies of oatmeal with cocoa.
- Snack – fresh Apple or cooked.
- Lunch – Pasta of hard with fish fillet of Pollock, sliced vegetables, tea.
- Snack – 1-2 piece of fruit (banana, grapefruit).
- Dinner – Salad with vegetables, fish, steam, tea with lemon.
- Breakfast – Omelette of 2-3 eggs, oatmeal, cookies with milk, or with 0.5% of cocoa.
- Snack – 1 banana.
- Lunch – Barley porridge with lean meat, steam vegetables, juice vegetables.
- Snack Yogurt 0.5% and 1 fruit favorite.
- Dinner – Stewed cabbage with fish fillet, salad of seafood and vegetables and herbs, green tea with lemon.
- Breakfast – low-fat pork, a slice of cheese to 5%, on the other hand 5%, tea with lemon.
- Snack – an Apple or a banana.
- Lunch – Baked chicken with sauerkraut, vegetable juice.
- Afternoon tea – Fruit salad with yogurt 0,5%.
- Dinner – steamed Fish, vegetable salad, compote.
Saturday (the sixth menu of the day)
- Breakfast – 2 hard boiled eggs, oatmeal with fruit, cocoa and chocolate.
- Snack – 1 grapefruit or 2 kiwis.
- Lunch – roasted vegetables, a couple of pieces of cheese 5%, fish fillets, tea.
- Snack – cottage cheese with sour cream (not fat food).
A healthy diet must be varied and easy. Enjoy this day, eat 5 times a day, but the fact that you like the most to the moderation.
Menu for weight loss fit almost all those who do not have allergies or personal animosity to the list of products and dishes from the top. In a couple of weeks that does not recognize himself in the mirror, drop 1-2 kg and go beyond, the elimination of the extra kilos. Always remember – to lose weight should be treated with intelligence and without fanaticism.
Additional recommendations for weight loss
- Do not eat before you go to sleep. A for weight loss not eating after 6pm is absolutely nothing, and this is a mistake. You have to eat 4 hours before you go to sleep. If you go to the 12 of the noon to the night, it is a good idea to have the dinner at 8 PM. If you will be on 6-8 hours of sleep hungry is bad for metabolism, health in general, because you have h to joyfully Awaken the energy for the whole day. There is also a risk that long-term hunger, you will not be able to sleep and be nocturnal adventures in the refrigerator. And as you know for weight loss of the night trips, it is necessary to reject. So remember this recommendation.
- Discard unhealthy fats and eating foods with healthy fats. For the weight loss in the menu or the a la carte should be present healthy fats, it is recommended that 0.5 g of fat per 1 kg of your body. If your weight is 60 kg, 30 kg of fat per day. But if your goal is to lose about 10 kg, we count all the calories, fat, protein, carbohydrates, fat in your weight. So, if you want to be 50 kg, expect to have 0.5 g of fat per 50 kg will receive 25 grams of fat a day. I hope you're not confused.