Everyone knows the rule: if you want to lose weight, you need to eat right. Diet proper nutrition was created on the background of others, how gentle and more rigid. Most of them cause irreparable damage to health, causing stress on the body. In addition, improper diet promotes rapid return of the recently lost pounds.

Proper nutrition, which aims to provide the body with necessary nutrients and trace elements. The following basic principles, you can achieve good results in the process of losing weight.

A well-chosen diet

Each person consumes different amounts of food. Someone wants fast food, someone sitting on the sweets. Each of us needs a certain amount of proteins, fats and carbohydrates per day. Modern food, delicious, beckoning from the shelves rich in carbohydrates and fats. In addition, they contain additives that cause appetite stimulation. Uncontrolled eating leads to formation of fatty deposits, get rid of them is not an easy task. If you don't follow the rules, you can forget about the extra weight. But don't forget about the benefits of physical activity and exercise.

To lose weight therefore, that it is possible. For this you need to think about your daily diet.

There are two options:

  • Consume less calories you eat under your daily caloric norm
  • Increase physical activity, exercise

The system does not provide for a sharp restriction in the parts. If You follow the rules and correctly calculate the calories, you can get rid of 5 extra pounds per month.

A few recommendations for those who are planning the menu for the week:

  • Make a separate list of products and share them every day
  • Breakfast is better not to jump to make it balanced and satisfying
  • For dinner, choose the food rich in protein. This can be cottage cheese or boiled chicken breast
  • Be sure to consider snacking between meals
  • A diet containing fruits, dried fruits and nuts
  • Track your workouts
  • Don't limit yourself to liquid, drink pure water, tea
  • Coffee is the best drink in the morning

What is the use of real food

Definitely Yes! This diet helps to maintain and even restore health. And it's not just a pretty picture. GIT is to say "thank you" to a balanced daily diet. You can offer the body with useful vitamins and minerals without impeding the development of a beautiful body.

The right menu for weight loss

What's excluded:

  • Products, semi-finished products
  • Delicious burgers and hot dogs, along with other "fast food"
  • Soda
  • Store-bought sweets
  • Sausage
  • Canned
  • Chips
  • Fried

Strictly prohibited products, with glutamate and sweeteners. Salt intake is also best to limit.

Preference should be given to food that is prepared:

  • A couple
  • Cooked
  • Braised
  • Baked

Necessary to include in the diet fresh vegetables and fruits. Remember that the body should consume 1 kg body weight-1 grams of protein daily.

Sample menu for the week

On Monday

  • Rice porridge, boiled in water (you can add more butter, no more than one teaspoon), Apple. Coffee is also allowed, with the exception of sugar
  • Toast, boiled hard-boiled egg, cucumber
  • Baked fish (hake, Pollack), vegetable salad (cabbage, cucumber, peas), olive oil
  • Low-fat cottage cheese, Apple, green tea without sugar
  • Steamed vegetables and baked chicken

On Tuesday

  • Sandwich (bread with bran and cheese), banana, coffee without sugar
  • Cottage cheese low-fat (you can add a spoonful of honey)
  • Chicken broth, vegetable salad (can be lemon juice)
  • Fruit (eg. Apple and kiwi fruit), green tea
  • Boiled chicken breast, cucumber


  • Scrambled eggs with a few vegetables, banana, tea
  • Boiled egg, glass of kefir
  • Steamed vegetables, rice
  • Cottage cheese casserole (by adding any fruits, low-fat cottage cheese), green tea
  • Cooked shrimp, vegetables (tomato, pepper, cucumber)

On Thursday

  • Porridge made with milk (choose below), some berries
  • Natural yogurt without sugar (you can substitute honey), coffee
  • Fried potatoes with mushrooms and chicken
  • Vegetable salad with sour cream (15% fat)
  • Baked hake and vegetables


  • Mashed potatoes, cooked hard-boiled egg, tomato
  • Two Apple, green tea without sugar
  • Mushroom soup, toast with cheese
  • Casserole (cheese, raisins)
  • Oven baked fish, seaweed

On Saturday

  • Barley porridge, green tea.
  • Fruit
  • Meat and steamed vegetables
  • A cup of yogurt, banana
  • Low-fat cottage cheese, sugar-free baked apples

On Sunday

  • Vegetable salad, cheese toast
  • Banana, Apple
  • Boiled chicken breast, steamed vegetables
  • Boiled salmon, a glass of juice
  • Fish cakes steamed brown rice

What else must be taken into account:

  • The level of physical activity. If during the day You mostly sit, it is better to refuse from fatty meats and fish, and limit the use of butter.
  • Individual peculiarities. If a person suffers from chronic gastritis, be sure to include in your daily diet entrees for Breakfast are ideal milk cereal low-fat milk.
  • It is very important, after the meal, feel full and not overeating
  • I prefer fresh food, in particular this applies to salads

As a rule, the menu varies with the characteristics of each person. Strict limits are gone. It is very important to fully eat and remove harmful products. Everyone who personally prepare the menu for the week, should choose the main and secondary meals to the taste. There are a lot of budget options menu for the week. On the basis of their own capabilities and desires, you can expand the menus, make changes, expand the range of products, within terms of calories.

How long diet

Clearly not. Going to the chaotic power of a coordinated system, You need to understand that this principle is natural and suitable for all the body. If you Have already achieved your desired weight, get rid of the extra pounds, it is not recommended to go back to the old style of food. Learn how to eat properly, eat a healthy diet, You don't want to go back to fast food.