The weekly menu for weight loss
To start to stay fit is easier when there is a clear action plan itemized a menu for each day. If you decide to lose weight, you need to fix nutrition, fitness, tune into a positive result. Learn about the benefits of diet menus, use of the proposed variants of the power system.
The basic principles of proper nutrition for weight loss
A morning jog, visiting the gym is very important for weight loss and maintaining good physical shape. Scientists have proved that the sports activity is only 20% of success in weight loss, the remaining 80% comes from the observance of the principles of proper nutrition, which is voiced by a popular TV presenter, doctor Elena Malysheva:
- fruity Breakfast – a prerequisite of proper nutrition;
- meals should be small portions, so empty plates were not of heaviness in the abdomen;
- a generous flow of fluid into the body – the key to a healthy diet;
- the use of sugar, flour products in the diet is the greatest hindrance to a beautiful, slim figure;
- proper nutrition does not allow the existence of a late dinner is not only the period of weight loss, but in a different time.
How to make a diet menu for every day
Most of the new diets if improperly respect can play havoc with the body: weight can leave in a few days, but return quickly. That this did not happen, it is necessary to draw up a menu for a week for weight loss, it will provide a thoughtful approach to nutrition will save you from mistakes. Use the following guidelines when designing your menu:
- nutrition should be balanced according to the number of the main nutritional elements: fats, protein, carbohydrates;
- choose healthy foods according to your taste – from food to fun, only then will the benefits;
- do not deprive yourself of small pleasures: the diet must be sweets, desserts, but only useful, for example, dates, honey, raisins.
Sample menu for men and women for a week
To lose weight, many torture themselves monotonous diet, starvation is fundamentally wrong. Popular nutritionists offer a protein option of low-calorie menu for a week for quick weight loss, presented in the form of a table:
|Days of the week||A menu for the week|
|Monday||Fruit platter: apples and bananas, cut into slices.||Green tea with dates. Green Apple.||Vegetable soup oatmeal with greens, slice of rye bread. Compote of dried fruits.||Salad: cabbage, carrot, Apple, parsley, a drop of oil.|
|Tuesday||Green smoothie: kiwi, ground sesame seeds, banana, Apple, bunch of spinach, water.||Low-fat yogurt with Apple slices.||Bean soup with greens. whole wheat bread.||Vegetable slicing: cucumbers, tomatoes, radishes.|
|Environment||Oatmeal on the water with dried cranberries, chopped Apple and honey.||Raw sunflower seeds.||Vegetable soup with chickpeas, fresh herbs. Unleavened bread.||Cottage cheese casserole with pumpkin, Apple, herbal tea.|
|Thursday||Grated carrot and Apple.||Halva with tea.||Buckwheat porridge with vegetables, steamed. Salad: cucumber, greens, cabbage, oil.||Vegetable mix: broccoli, cauliflower, raw mushrooms, lemon juice, herbs, a drop of oil.|
|Friday||Fruit salad: kiwi, orange, banana, Apple, honey.||Apple with honey, nuts.||Stew: eggplant, potatoes, carrots, cabbage, greens. Rye bread.||Low-fat yogurt.|
|Saturday||Green smoothie: bunch of parsley, banana, Apple, water, ground flax seeds.||Apple with walnuts, tea.||Beef steamed rice boiled with vegetables, herbs.||Lettuce leaves, kefir or yogurt.|
|Sunday||Raw pumpkin Apple, grated using a mandolin you can with honey.||Apple, bananas.||Millet porridge with lots of greens and egg.||Tomatoes, sweet corn, cabbage, greens with pita bread.|
Low calorie recipes dietary dishes
For each person, even during weight loss is important that the food was varied and satisfying, and nourishing. Dietician designed recipes that will allow you not only to lose weight at home, but also to get a healthy complexion, excellent health. Try to Supplement your diet green smoothie for Breakfast:
- Banana, kiwi, Apple, clean, cut and load into the blender.
- Bunch of greens: spinach, nettle, dill or parsley wash, to send to the fruit.
- Grind flax seeds or Chia, put in blender.
- Pour enough water and blend until consistency liquid sour cream.
- Pour into a large glass and drink through a straw slowly.
Croquettes of chickpeas on the menu the protein diet. Benefit is the presence of a vegetable, digestible protein that allows nutrition to be complete. Recipe:
- Chickpeas (400 g) soaked overnight, in the morning, wash and chop into a paste with onions (1 piece), garlic (3 cloves), spices.
- Boil the rice round (200 p.) so that all the water is absorbed. After cooling, combine it with the chickpea paste and mix.
- To form meatballs, place in oven to bake.
- To stew in the pan carrot, onion, salt, cumin and tomato juice.
- Add baked meatballs steamed vegetables, place in the oven for 10 minutes simmering. Dish garnish with greens.
Many effective diets include inexpensive meals of buckwheat with mushrooms. Supplementing the diet with these products, your menu will be more diverse. Recipe:
- Mushrooms (300 grams) wash, peel, cut into slices.
- Onion (1 piece), carrots (1 piece) cut into small pieces, send it to stew in the Dutch oven. After 10 minutes add the mushrooms and cream 10%.
- Stew until tender, add the fresh herbs.
- Serve with boiled buckwheat and a salad of tomatoes with garlic, parsley.
Replacing meals soups with meat broth for lunch, steamed vegetables, you will be able to see in the balance of minus 7 kg, and your menu will be not only useful, but also colorful and appetizing. Recipe:
- Vegetable blend: broccoli, corn, onions, carrots, cauliflower, green peas send in the steamer for 30 minutes.
- At the end of cooking add the chopped herbs, a little soy sauce.
- Left to languish for another five minutes, then place on a large platter.
Video example of a balanced diet for losing weight
Kseniya, 32 years: For thirty years my diet consisted of pasta, potatoes, meat and I didn’t get better, but crossing that line, I started to notice cellulite on thighs. Gathered all his willpower and excluded from the daily menu of bread, sweet and salty. Two weeks of such a diet is logged, and in two months my skin has tightened. Vegan menu changed my life!
Natalie, 45 years: My food was always in large chunks, otherwise you couldn’t get enough, this led me to weight gain. I woke up when my favorite clothes are my size. Since I only fractional portions. Separation of power came into my life. In addition, began to use the menu cocktails energy diet, especially like the strawberry flavor. Thanks to this diet I lost 10 kg in a month.
Olga, 28 years: Counting the calories of their menu, I understood why better. Want to lose weight and this changed her diet forever. Now my menu – vegetarian food several days a week to arrange fasting days, eating only salads and fruits. On Sundays, don’t eat anything. I believe that this is the only correct option!