Dilution Eating - Menu for a week

If you want to lose weight quickly, let's choose the simplest diet: a minimum of fats and carbohydrates, completely exclude salts and sweet, and the results will not be long, you will be separated in excess pounds and notice it after two or three weeks!)).But don't expect that excess weight will never return to you.Once you return to the dishes from the previous menu, excess weight quickly turns into its circles, and, in every sense of the word "circles".

The only way out in the issue of weight loss and weight control is proper nutrition.Believe me, the right food can be delicious!You definitely don't have to be hungry!

You just have to adhere to 2 principles:

• Eat regularly with acne, in small portions.
• A variety of menu, taking into account all KBZU norms.

Proper nutritional menu for each day to reduce weight

No needConfuse the concepts of "proper food" and "diet", these are two different ways to achieve results in weight loss.In the diet, we are limited to the use of certain foods, and it is not uncommon to talk about compiling a balanced diet, which takes into account individual indicators of losing weight.The result of such diets can often be heartburn, flat, diarrhea, and even gastritis.And even if the diet was chosen correctly, its effect, as a rule, stays until the end of the strict menu, and some time after.With the end of the diet, your weight loss ends, excess weight turns even faster than it left.

If your goal of compiling a new menu is not a temporary harmony, but improving health in general, then choose the right nutrition.Return to the fact that proper nutrition is not a temporary way, and not a menu for the purpose of rapid weight loss is a way of life.

Fundamentals of proper weight loss food:

• Gradual decrease in calories consumed in daily diet.Sudden restrictions on the daily menu lead to a slowdown in metabolism and breakdowns because it is very difficult for the body to begin the process of weight loss.Considering the calorie content of the daily diet, you should gradually reduce it by 100-150 calories per week.
• Regular fat consumption.IMPORTANT: Menu fats with proper nutrition should be useful - that is, the origin of plants and animals.They evenly help during both weight loss and gain.You can get them from fish and nuts (omega-3s) or olive oil (unsaturated fats).Remember, if you do not include them in the diet, or is not enough to get involved, you can provoke a hormonal failure.
• Reduce the use of carbohydrates.It is impossible to completely remove them from the menu, because proper nutrition and healthy weight loss is, first of all, compliance with a balanced menu.Give advantage of slowing carbohydrates that can ensure a level of saturation for a long time.They can be cereals (buckwheat, oatmeal) or vegetables.But fast carbohydrates are completely excluded from the proper food menu because there is no benefit to them.They immediately absorb, raising the blood sugar level and after a short period of time, the body again gives a hunger.
• Increase protein consumption.Much more calories are spent on digestion than in fats and carbohydrates.Including protein food in the menu improves metabolism and allows you to maintain muscle mass when you lose weight.
• There are small portions, but often.The daily diet during weight loss should consist of 5-6 expectations.To improve metabolism, it is necessary to give the body regularly work in the form of food processing.This avoids a feeling of hunger, because if the holidays between the meals are too long, there is a possibility of decay.

Base of the right nutritional menu for weight loss:

• Breakfast:slow carbohydrates and protein (porridge and cottage cheese; eggs);
• Snack:protein and fiber (cottage cheese; eggs; vegetables; fruits);
• Dinner:Slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
• Snack:protein and fiber (cottage cheese and fruits);
• Dinner:Protein and fiber (steamed vegetables, roasted meat; fish and vegetables).

Remember to diversify the menu while losing weight, make them a beautiful food.This will allow you to easily switch to good food without exceptions from a healthy menu.

Compliance with proper nutrition can satisfy women with the most obvious and reliable results of weight loss.If it is built according to the rules, balanced, completely eliminates the presence of harmful products in the menu, distributed in accordance with the daily needs of the body, then at home you can quickly achieve the desired weight loss results.

The right nutritional menu for every day for girls and women will help in a predetermined menu.With the right nutrition, it is important to think through your menu, distribute products competently, without deficiency and surplus.

Menu for every day within a week

Monday

• Breakfast: Millet-50 gr., Butter-1 h/l, kefir-0.5 l.;
• Snack: Cheese Cheese-150 gr., Apple-1 PC.;
• Lunch: boiled buckwheat - 50 gr., Roasted beef - 150 gr., Fresh cabbage salad - 100 g., Vegetable juice;
• Snack: boiled egg - 1 pcs, green peas - 100 g.;
• Dinner: Steam Fish - 150 gr., Broccoli - 100 gr., Black Teaji.

Tuesday

• Oatmeal - 50 g., Olive oil - 1 h/l, yogurt - 200 ml, fruit juice;
• Milk - 1 tbsp., Banana - 1 pc;
• Rice - 50 gr., Chicken breast - 150 gr., Fresh cucumber - 1 pcs, kisel;
• Omelet with 1 egg, corn - 100 gr.;
• Vapor meat - 150 gr., Vegetable mix - 150 gr., Tomato juice.

Wednesday

• Oatmeal - 50 gr., Butter - 1 h/l, cottage cheese - 150 gr., Green teaji;
• Dates - 5 pcs., Natural yogurt - 150 ml;
• Buckwheat 50 gr., Roasted turkey Turkey - 150 g., Tomatoes - 1 pcs, oat jelly;
• milk 1 tbsp., Nuts 50 gr.;
• Canned tuna -150 gr., Boiled cabbage -150 gr., Green tea.

Thursday

• Buckwheat - 50 gr., Butter - 1 h/l, bread sandwich and borodino butter - 1 cousin., Tea, honey - 2 hours/l;
• fruit salad with the addition of natural yogurt - 200 gr.;
• Rice - 50 g, boiled chicken with vegetables - 200 gr., Beetroot corpus with olive oil - 100 g, oatmeal kisel;
• Banana - 1 piece, milk - 1 tbsp.;
• Omelet in two eggs, fresh cucumber - 1 pcs, compost.

Friday

• Oatmeal - 50g., Butter - 1 tbsp., Boiled eggs - 2 pcs., Black Teaji;
• kefir - 1 tbsp., bunas - 5 pcs;
• Millet - 50 gr., Steam fishing - 2 pcs., Green peas - 100 g., Kisel;
• Natural yogurt - 1 tbsp., Blueberry - 100 gr.;
• United veal - 200 gr., Boiled vegetables - 100 gr., Green tea.

Saturday

• Buckwheat - 50 g., Olive oil - 1 h/l, honey toast - 1 pcs, black tea;
• Kuraga - 10 pcs., Milk - 1 tbsp.;
• Rice - 50 gr., Roasted Turkey, filled with cheese and low greens - 150 gr., Compost;
• banana - 1 piece, nuts - 50 gr.;
• Boiled fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

• Oatmeal - 50 gr., Butter - 1 h/l, curd - 150 gr., Kisel;
• Jelly Milk with fruit - 200 gr.;
• Rice - 50 g., Vegetable boiled beef - 200 gr., Compote;
• 1 egg, tomato omelet - 1 pc;
• Roasted Turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.

For breakfast and lunch, the number of cereals in the menu is shown in a dry form.

Proper nutrition for women for fat burning and rapid loss of effective weight should be supplemented with physical exercise.It can be gathering, a cowardly run, cycling and many other weight loss exercises that are easy to give at home.

In the diet of proper nutrition every day for men, you need to include products that give a lot of energy and effort, even if we are talking about weight loss.When compiling the menu, it is necessary to consider the individual characteristics and needs of the man: parameters, lifestyle, daily level of activity and, in fact, the purpose of switching to proper nutrition is weight loss, a group of mass or keeping the body in tone.Accordingly, you can change the volume of parts, make them more for active and smaller men for those who have a largely sedentary lifestyle.

The basis of a complete "male menu" often related nutritionists include:

• Breakfast:omelets, whole grain bread, sugar -free tea;
• Snack:Sour shirt products;
• Dinner:soup, meat or fish with boiled vegetables, salad with the addition of vegetable oil, strong tea;
• Snack Afternoon:raw fruits or vegetables;
• Dinner:boiled or pair of meat or fish with vegetables;
• Night:dairy or dairy products (kefir, fermented baked milk).

Excluded from the menu:alcohol;pickled products;canned food;Acute and fried food.These products are not related to the right nutrition.

With average physical activity, a man spends about 3,300 - 3,600 calories.For weight loss, it is enough to gradually reduce the calorie content of the vessels to 1,800 - 2,200 kcal.

Proper food for men - menu every day to reduce weight

Monday

• 2 egg glass, wheat bread toast, sugar -free tea;
• Fat -cheese Flashing Cheese - 200 gr.;
• Grille Beef - 200 gr., Hard in vegetable soup - 200 ml, berry fruit drinks;
• Sliced cheese - 100 gr.;
• Spinach baked chicken breast - 200 gr;
• A glass of hot milk.

Tuesday

• Milk oatmeal - 200 gr., Bread with bran - 1 cousin., Butter - 1 h/l, green watches without sugar;
• kefir - 1 tbsp.;
• Temple batteries prepared in the air group - 200 gr., Boiled beets with nuts and vegetable oil - 200 gr., Chicken soup - 150 ml, rabbit compost;
• grapes - 200 gr.;
• Fishing - 200 gr., Steamed broccoli - 200 gr., Tea;
• A glass of fermented ash.

Wednesday

• Omelet in two eggs with champignons, croutons made of full wheat bread - 2 pcs, Jelly;
• Natural yogurt - 200 gr.;
• Calf vapor cuttings - 250 gr., Vegetable hodgepodge - 200 ml, tea is not sweet;
• 2 pcs;
• Boiled cabbage with Turkey - 300 gr., Kuraga compote;
• A glass of kefir.

Thursday

• buckwheat porridge in milk - 200 gr., boiled egg - 1 pcs, horbal tea;
• Mousse from cottage cheese and berries - 200 gr.;
• Shnnilel made of chopped chicken breast - 250 gr, hard - 200 gr. Kisel;
• Orange - 1 piece, nuts - 50 gr.;
• Roasted beef with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 g., Green tea;
• A glass of milk.

Friday

• 2 -egg tomato eggs, butter toast - 1 pcs, tea is not sweet;
• Cheesecakes - 300 gr.;
• Borsch with beans - 200 gr., Caesar - 200 gr.;
• melon - 250 gr.;
• Beef of beef liver - 200 gr., Steam vegetables - 200 gr., Jelly;
• A glass of fermented ash.

Saturday

• wheat porridge - 200 gr., pear - 1 pcs, black tea with honey;
• Brynza salad, celery and spinach with the addition of linseed oil - 300 gr.;
• Stew beef with chickens and zucchini - 300 gr., Kurin soup - 150 ml, compote from dried sugar -free fruits;
• Fresh orange - 1 tbsp., Bending biscuits - 100 gr.;
• salmon with asparagus in an air -Ranger - 300 gr., tea;
• Hot milk.

Sunday

• corn flakes - 100 gr., milk - 1 tbsp.;
• Pudding cheese curd with raisins - 200 gr.;
• Pea soup - 200 ml, boiled beef - 150 gr., Tomatny juice - 1 tbsp.;
• Apples - 2 pcs;
• Valjetina Steak - 200 gr., Steam vegetables - 200 gr., Tea.
• A glass of kefir.

This example of menu for men for a week can vary slightly in proportions or composition, but the products must correspond to the right nutrition.

Proper nutrition is a balanced menu composition and competently selected products.Parts also play an important role.Some programs offer for weight loss in a short time to limit daily diet to 1000 kcal per day.It is important to understand thatThis is a very extreme regime of weight losshaving little in common with a balanced diet.The rate allowed for losing the weight of an adult woman can be considered 1200-1500 kcal, it is best for men to raise daily menu to 2200 kcal.However, if you decide on such strict weight loss measures, it is best to include products from the appropriate menu food list.

Menu of proper food for every day to reduce weight is an example of a menu per 1000 calories

Menu example for 1 day:

• Breakfast:Omelet of two eggs (340 kcal), bread with bran - 1 kus (80 kcal), black tea with 1 hour/l sugar (22 kcal);
• Snack:peach (35 kcal);
• Dinner:Cabbage of fresh cabbage - 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
• Snack Afternoon:De -fat cheese - 100 g (50 kcal), cherry jam - 2 h/l (55 kcal);
• Dinner:Roasted potatoes - 2 pcs (160 kcal), boiled iron - 100 g (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomatoes - 1 average (23 kcal).

Daily food outcome: 999 calories.

Proper food - menu of 1200 calories a day:

• Breakfast:Oat porridge over 50 grams of cereal (250 kcal);
• Snack:pear (43 kcal), beef steam cut - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumbers and tomato salad - 150 grams (40 kcal);
• Snack Afternoon:Fruit salad - 200 g (35 kcal);
• Dinner:Huckwheat porridge - 100 g (336 kcal), boiled or roasted merluc - 200 g (150 kcal), red cabbage salad with 100 g greens (50 kcal).

Daily food outcome: 1200 calories.

Menu of proper food for a day for 1,500 calories:

• Breakfast:Corn porridge - 200 g (244 kcal), apple - (37 kcal), green tea with 1 tablespoon sugar (26 kcal);
• Snack:Sweet yogurt - 125 ml (88 kcal);
• Dinner:Soup in the meat soup with vermicelli - 250 grams (196 kcal), rye bread 2 kuus (156 kcal), 1 pcs orange (48 kcal), chicken breast - 150 grams (255 kcal), fresh cucumbers 2 pcs (14 kcal);
• Snack Afternoon:Small kefir -Fat 1 tbsp (60 kcal), apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomatoes, greens of 200 g - 70 kcal), olive oil 1 tbsp/l (135 kcal).

Daily food outcome: 1,498 calories.

The break between the expectations should be 3 hours.Don't forget about the drinking regime (a glass of water every hour).

Weight loss is rarely easy, especially if excess weight is excess.If you observe temporary diets or get used to the right nutrition is choosing each person.In theory, it is not always easy to make a weight loss menu, but in practice everything is much easier.Today there are many proper food recipes, among which you can find delicious pastries, cakes, foods that can be safely included in the menu without damage to the picture.