Healthy eating does not mean expensive. Everyone can afford the correct menu every day. For weight loss, you need to follow the simple advice and offer a balanced menu every day. Adhere to the recommendations, and your body is slim and you feel healthy and energetic person.
The basic recommendations for weight loss
- Eat average portions 4-5 times a day.
- Before meals, drink 1 glass of water. Norma a day 1-2 liters depending on your activity during the day. Drink pure water during the meal or within 1 hour after a meal – no, this is bad for the digestion.
- Healthy food means tasty and versatile. Use a variety of spices, recipes, try a food every day.
- Weight loss try to eat 2-4 hours before bedtime, 1 hour before can drink 1 glass of kefir.
- Carbohydrates throughout the week, try to eat in the morning, and the other half recommended food, protein, food rich in proteins of animal origin.
- Garnish with a preference for complex carbohydrates (rice, buckwheat, oats, durum pasta, whole wheat bread, etc.)
- Avoid cakes, sweets, chocolates, sugary sodas. Foods that contain sugar and simple carbohydrates you eat every day and give yourself 1 time per week maximum.
- To remove your menu weight loss oily and junk food. Mayonnaise, cheese, milk products, meat, margarine, butter, etc. Replace the fatty foods – low-fat. Salad does not have mayonnaise, and vegetable, olive oil or other.
- Include in your menu every day – vegetables and fruits. Vegetables rich in fiber and vitamins, which are useful for our body. Food must be balanced. A day to eat 1-2 fruits and vegetables in unlimited quantities.
The menu for the week to get rid of the extra pounds
When you want to lose weight, you need to remember that the body should get all the necessary nutrients, proteins, fats, carbohydrates and vitamins. Below is the menu for the week with a minimal amount of calories. You need to study it and to complement the food that you want, but remember that food should be varied and delicious every day. Safely decrease weight 0.5-1kg per week. A month 2 to 4 pounds. If you try to throw in more extra pounds, then they come back to you, and even more than the fallen. So do not rush and take care of your health. Do the math yourself for 3 months, stick to a proper diet, you can lose 6-12 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 plus is, if you can add 3 times a week of exercise, preferably cardio (stationary bike, treadmill, elliptical trainer, gym, swimming, etc.). Then you lose weight and improve elasticity and tone the muscles.
Healthy meals for the week as follows:
Monday (the first day)
- Breakfast – Oatmeal with sliced fruit, yogurt 0.5 fat, green tea without sugar.
- Snack – cottage cheese and 0.5% low-fat sour cream 5%
- Lunch – Soup with herbs, chicken fillet, compote of.
- Snack – a Handful of nuts.
- Dinner – Baked fish, salad of fresh vegetables, tea with lemon.
- Breakfast – Oatmeal, cheese 5% fat, a few slices, a glass of milk 0.5%.
- Snack – 1 Apple and 1 orange.
- Lunch – chicken Soup, sliced vegetables (cucumbers, tomatoes), juice of vegetable or fruit.
- Afternoon snack – fruit, salad and yogurt to 0.5%.
- Dinner – Mushroom soup simmered with vegetables and herbs, green tea with lemon without sugar.
Environment (menu on the third day)
- Breakfast – Rice porridge with milk 0,5% fat, oatmeal cookies cocoa.
- Snack – Apples, fresh or baked.
- Lunch – Pasta from durum fish fillet of Pollock, sliced vegetables, tea.
- Afternoon snack – 1-2 fruit (banana, grapefruit).
- Dinner – salad of vegetables, steamed fish, tea with lemon.
- Breakfast – Omelette with 2-3 eggs, oatmeal, biscuits with milk or 0.5% cocoa.
- Snack – 1 banana.
- Lunch – Barley porridge, lean meat, steam vegetables, vegetable juice.
- Snack – Yogurt 0.5% and 1 favorite fruit.
- Dinner – Stewed cabbage with fish fillet, salad of fresh vegetables and herbs, green tea with lemon.
- Breakfast – low-fat pork, a slice of cheese 5%, change 5%, tea with lemon.
- Snack – an Apple or a banana.
- Lunch – Fried chicken, sauerkraut, vegetable juice.
- Afternoon tea – fruit salad with yogurt to 0.5%.
- Dinner – boiled Fish, vegetable salad, compote.
Saturday (six-day food list)
- Breakfast – 2 boiled eggs, porridge, fruit, cocoa.
- Snack – 1 grapefruit or 2 kiwis.
- Lunch – Roasted vegetables, a couple pieces of cheese 5%, fish fillets, tea.
- Snack – cottage cheese with sour cream (not fat).
A healthy diet should be varied and easy. Pamper yourself on this day, eat 5 times a day, but the fact that I love the most in moderation.
Menu for weight loss fit almost all, who do not have allergies or personal hostility to the listed products and dishes above. In a few weeks you won't recognize yourself in the mirror, fell to 1-2 kg and go further, by removing the extra pounds. Always remember – to lose weight should be approached with intelligence and without fanaticism.
Other recommendations for weight loss
- Don't eat before bedtime. Mere weight loss does not eating after 6 pm is anything at all, and this is a mistake. You need to eat 4 hours before bedtime. If you go at 12 o'clock at night, it is wise to have dinner at 8 PM. If you have 6-8 hours of sleep hungry it is bad for your metabolism, overall health, because you have I'm happy to Wake up and be energized throughout the day. There is also a risk that long-term starvation, you can't sleep and be nocturnal adventures in the refrigerator. And as you know, weight loss overnight trips, it is necessary to refuse. So remember this recommendation.
- Discard unhealthy fats and eat foods with healthy fats. Weight loss in your menu should be present in healthy fats, it is recommended that 0.5 g of fat per 1 kg of body. If the weight is 60 kg, then 30 kg of fat per day. But if your goal is to lose about 10 kg, we calculate all the calories, fats, proteins, carbohydrates your weight. So, if you want to be 50 kg, expect to receive 0.5 g of fat per 50 kg, 25 grams of fat a day. I hope you're not confused.