To become the owner of a perfect figure, you need to adjust your diet. No need to go on a strict diet, but need to control everything eaten foods. To protect against interference, and a long discussion on what to do, should make weekly menu for weight loss.
The menu for the week healthy eating for weight loss
The basis of good nutrition for weight loss:
- the exception of harmful products;
- their use in the appropriate combination;
- counting calories;
- to seize the day.
With this system, you can even sometimes afford a small gastronomic weakness. But it is very important to monitor the cleanliness of the digestive tract and regular use of products removal of toxins.
The list of foods, menu proper nutrition
A healthy diet should definitely include meat, fish and seafood. It is best to choose low-fat varieties. This poultry fillets without skin, rabbit, lean beef, perch, Pollock, salmon, Dorado, favorite shrimp, and squid. Sometimes you can eat low-fat pork patties.
Vegetables, fruits allowed to eat anything in large quantities. Is not prohibited by potatoes, bananas and grapes. However, they should be consumed in moderate amounts.
Also discuss the menu includes:
- nuts (pine, walnuts, almonds, cashews);
- grains (oatmeal, bulgur, rice, pasta from durum wheat, buckwheat);
- legumes (peas, beans, lentils).
Recipes for 7 days
Menu for 7 days you can make yourself to your liking.
Breakfast every day should consist of cereals. Lunch – fish or meat, which is low-calorie side dishes. Dinner – a light salad and/or milk products. Snacks are fruits, berries and nuts.
Porridge with pumpkin for Breakfast
Ingredients: 420 g pumpkin pulp, 90 ml of purified water, sugar or honey to taste, 1 tbsp. milk, 90 g of quick oats, a pinch of salt, nuts according to taste.
- Vegetable pulp cut into small cubes. Covered with cold water and boil until tender. The pumpkin should be soft.
- Capacity pour in the milk. As soon as the liquid boils, add oatmeal, salt, sugar.
- Weight boil 1 minute and remove from heat. The porridge is infused under the hood 6 – 7 minutes and served hot.
Lean beef and broccoli for lunch
Ingredients: 160 grams of lean beef, 220 g broccoli 1 tbsp olive oil, salt.
- The meat is covered with salt, wrapped in foil and baked for 45 minutes. You can use it rubbing and all the spices.
- Broccoli boil in salted water until soft, then fried in olive oil.
- The meat is cut, is laid on a plate and served with boiled cabbage.
Vegetable salad with feta cheese dinner
Ingredients: 2 tomatoes, 1 large cucumber, 140 g of lettuce, 1 purple onion, 80 g feta cheese, salt, a handful of bright sesame seeds, 4 tablespoons of olive oil.
- Cheese cut into cubes. Also chop the cucumber, onion and tomatoes.
- Lettuce, coarsely torn with the hands.
- The products are mixed, pour the olive oil, season with salt to taste.
Before serving the appetizer sprinkled with sesame seeds.
Smaller meals: the menu for the week
On the basis of such power – eating at minimal doses, strictly in time.
Familiar to most people three meals a day is usually not enough to fully meet all the needs of the human body. Long breaks between meals lead to harmful snacking in the form of sweets and fast food. Smaller meals you can leave them.
You need at least 5-6 times a day. Most of the food – 280 – 320 g. always have to Eat at the same time.
The list of allowed foods
Usually, when power on you can have it all. But this rule applies only to useful products.
To completely remove is fast food, prepared meat products, soft drinks, sweets.
But can't eat any vegetables, fruits, berries, vegetables (without exception). You can add to your diet, all sorts of dried fruits and nuts. Can do without meat, fish, cereals and dairy products.
Recipes for power week
- Oats porridge with water for Breakfast. 60 g of oat flakes, is filled with 470 ml of boiling water. The porridge is cooked for 25 minutes, until thick. You can add salt or sugar.
- Vegetable salad for lunch. In a bowl, mix the diced cucumber, arbitrarily, chopped tomato, chopped dill and 60 grams of canned green peas. The dish is seasoned with olive oil, salted.
- Chicken baked in foil, with rice for lunch. 120 g chicken fillet, rubbed with salt and spices, wrapped in foil and baked until tender. 60 grams of rice is cooked separately in boiling water. Finished products are served together and complemented by slices of fresh carrot.
- Sandwich with cheese and tomato snack. A slice of Borodinsky bread cut the crusts and covered with high-quality butter. The top is placed a slice of low-fat cheese and divided into slices and cherry tomatoes.
- Beet salad and cabbage for dinner. ¼ Small cabbage finely cut, ground, kneaded by hand with salt. Add chopped fresh herbs, coarsely grated beetroot, salt. Salad dressed with olive oil, to taste buy. You can Supplement it with a piece of corn bread.
About such a menu can stick to throughout the week, slightly changing the ingredients in the dishes. After dinner, have the opportunity to make another snack in the form of yogurt, kefir or low-fat cottage cheese.
Balanced diet for weight loss, menu for 7 days
A healthy diet is varied and balanced. This means that you need to follow the correct ratio of protein/carbs/fats.
It is the carbohydrates – the main energy suppliers. Therefore, they must be at least half of the "daily plates". And, ideally even a little more. Proteins should be consumed according to the following scheme – 4 g for each kilogram of body weight men or women. Fats are also a very important factor, which is necessary for the normal functioning of the body. Enough of them to use in the amount of 1.1 g per kilogram of body weight.
The right choice of products
- It is important to a balanced diet the body is constantly received grain products. They have a positive effect on his work as a whole and promotes weight loss.
- Obligatory components of the diet of fish and milk products.
- A large number of need to eat fruits and vegetables.
- Animal fats, it is desirable to replace the plant.
- Sugar is replaced by natural bee honey, dried fruits, nuts, berries and fruit desserts.
- To reduce salt intake. This product contributes to fluid retention in the body.
- Completely not inside the alcoholic beverages, store, juices, instant coffee, smoked, pickled products, canned food.
What to cook for a balanced diet?
There are many recipes perfectly diet balanced nutrition. One can make a proper menu for the week.
The curd in the oven for Breakfast
Ingredients: 380 g low-fat cottage cheese, 90 ml of milk, 1 large egg, 1 tablespoon of oatmeal, sugar.
- Curd along the milk goes into the bowl of a blender. Well whipped.
- Mass is added to a minimal amount of sugar, cereal.
- The player must be repeated.
- The mixture is poured into silicone molds and baked for 12 minutes at 190 degrees, and then another quarter of an hour at 150 degrees.
Eat a delicious Breakfast, and warm and cold.
Cream soup with celery and carrots
Ingredients: 2 potatoes ½ kg carrots, 2 onions, 2 celery tuber, 4 tbsp yogurt, ½ l vegetable broth, olive oil, salt, a handful of chopped herbs, black pepper.
- All the vegetables are finely cut.
- Onion cooked in a pan until soft in the olive oil in the water. It is added to the other vegetables and broth. The mass is boiled until soft all the components.
- Soup interrupted the blender, salted, buy.
- Added yogurt.
The finished dish sprinkle with herbs and served with dinner.
Menu for quick weight loss in a week
Lose weight fast in a week, you don't need to starve. Just need to reduce caloric food and use for cooking exclusively from the diet, is not harmful to figure products.
It is very important to eat no later than 3 hours before bedtime. It was the last meal should be light.
Recipes low calorie meals
Casserole with eggs and cheese for Breakfast
Ingredients: 370 g of cottage cheese, 3 eggs, 25 g of semolina, 8 ml of vegetable oil.
- All products transfer to the bowl of a blender. Very carefully whisk.
- The mixture is poured into a refractory form. The latter is in a water bath and send in the oven.
- The preparation of the food for 45 minutes. Enough is the average temperature.
If desired, casserole can be supplied with low-fat sour cream or unsweetened yogurt.
Turkey fillet in lemon sauce
Ingredients: 620 g turkey breast, 1 lemon, ½ Cup water, salt, mix pepper, your favorite spices.
- Poultry fillets cut into thin medallions, rubbed with salt, pepper.
- Blanks are fried on a grill without oil.
- In a separate pan and poured a lemon juice with a small amount of water. It belongs to the medals and simmered for 3-4 minutes.
- Meat is the transfer plate.
- The sauce mixed with your favorite spices and uvarivaetsja the desired consistency.
Bird served with the resulting lemon filling.
A list of simple and budget products
- List of foods for weight loss include all fruits, except grapes, bananas and figs. Dried fruit is better to refuse or to consume at least servings. Be sure to include in the diet of sour apples and grapefruit.
- From kas you need to choose a buckwheat and oatmeal. If you cook them in water, you get diet, tasty and healthy meals.
- When choosing meat, you should get a chicken, hake and lean beef. It is low cost products that are sure to find that store.
- Potatoes losing weight should be replaced by zucchini or any variety of cabbage. These vegetables can be served as a side dish or a separate dish.
Weight loss — the process is tiring and not always pleasant. A well-composed diet is the key to health, prevent breakdowns, and will be the basis of harmony for a long time.