In compiling the menus, the correct diet for a week, you follow the two most important goals: create a calorie deficit for weight loss by eliminating high calorie foods from the diet and supply the body with useful nutrients.
The basis of the daily diet the right diet foods that are high in Protein (meat, fish, cottage cheese) should, stimulate the metabolism and are valuable sources of essential amino acids.
Also, it is recommended that only complex carbohydrates (whole grain cereals, and non-starchy vegetables) for the supply of the body with energy, without the accumulation of adipose tissue.
From the dietary menu, simple carbohydrates, fast Offensive, Hunger, weight gain, and constant fatigue are ruled out.
Should saturated fats of vegetable and animal origin (not more than 30 grams per day) are preferred because of a lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to disturbances of the menstrual cycle. Sources for good fats, nuts, sunflower seeds, oily fish are.
The basic principles
For effective weight loss and maintaining optimal results and well-being during the weight reduction, you should practice an integrated approach to nutrition, consisting of the following principles:
- From the menu, forbidden food and drinks are excluded.
- You drink the optimal amount of water per day (30 ml per 1 kg of body weight).
- Day support need of calories (1200 kcal to 1600 kcal). For the counting of the energy value of the food you can use the table of calories.
- The number of proteins, fats and carbohydrates in the daily menu should have protein, 40-45%, 15-20% fat and 30-40% carbohydrates.
- You use a rule plate: half a serving of the main meal vegetables, a quarter protein (meat, cheese) and carbohydrates (cereals) should occupy.
- Eat fruit before 16.00 hrs, and allowed sweets (honey, dried fruit), until 12.00.
- To avoid overeating, since the use of a larger amount of food leads to an increase in the daily calories and inhibits slimming processes.
- Eat slowly and thoroughly the normal absorption of nutrients, can be chewed to help.
- The use of salt monitor, to edema, because the excess salt leads.
What can I eat and what is not (table)
One of the principles of proper nutrition for weight loss the use of products that are not due to deposition of fat, but also provide the necessary level of energy throughout the day.is
| What can I eat | What not to eat |
|---|---|
| Flour products | |
| Pastries made from whole-grain wheat, rye, buckwheat, almonds, oatmeal without sugar | Bread made of wheat flour, white, sweet pastries |
| Meat | |
| Lean Pork, Rabbit, Beef | Greasy Pig Meat, Beef And Veal. Sausages |
| Bird | |
| Chicken, Turkey | Duck, Goose |
| Fish and seafood | |
| Cod, hake, chum, pike, pike-perch, mullets, tuna, mackerel, herring, trout, herring, and saithe. Algae, Shrimp, Oysters | Salted, smoked fish, canned food, crab Sticks |
| Eggs | |
| Hard-boiled, in the Form of an omelet, in the composition of food | |
| Milk products | |
| Cottage cheese (1-8% fat), Kefir, yogurt, lean sour cream | Oily cottage cheese, sour cream, cream. To save competent and yoghurt with additives, glazed cheese |
| Grits | |
| Green and brown buckwheat, Bulgur, barley, groats "Artek", oatmeal, whole-grain rice. Peas, Chickpeas, Mung Beans, Lentils, Beans | Oatmeal, noodles, cereal with sugar, white rice, semolina |
| Oil | |
| Olive -, linseed -, coconut -, sunflower-and other types of vegetable oils. Butter and butter oil | Margarine, Mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Beijing, cauliflower, eggplant, Avocado, zucchini, peppers, spinach, lettuce, spinach, parsley, Dill. Sauerkraut | Preservation. Potatoes in the Form of puree or fried |
| Fruit | |
| Apples, Pears, Plums, Raspberry, Cherry, Strawberry, Cherry, Currant, Mulberry, Peaches, Oranges, Tangerines, Grapefruit, Apricots, Kiwi. Limited To: Banana (1 PC. per day), wine grapes | |
| Dry fruits and nuts | |
| Walnuts, Cashew, hazelnut, nutmeg, pistachios, almonds (not more than 20 G per day). Plums, dates, figs, apricots, mangoes, apricots (no more than 25 grams per day) | Peanuts, raisins and dates in large quantities |
| Desserts | |
| Honey, syrup, dates, sugar, black chocolate | Confectionery, ice cream, candy, milk chocolate and white chocolate biscuits |
| Drinks | |
| Black, green, peppermint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sugary sodas |
How to make a menu
The diet is positive and facilitates the weight loss, it is important to know the basic rules to create menus for a week, taking into account the physiological needs of the organism:
- daily Norm of protein (1-1. 5 grams per kilogram of body weight) consume throughout the day;
- for Breakfast we recommend to prepare the meals, consisting of protein and slow carbs for a longer feeling of satiety, for example, scrambled eggs and Porridge, pancakes with curd cheese filling, etc.;
- the lunch should consist of protein, carbohydrates and green vegetables to supply the body with vitamins and fiber;
- Number of meals per day was calculated individually in dependence on the mode of the day;
- no cost to eat without feeling hungry, since the consumption of healthy food without the physiological needs leads to overeating.
Menu of proper nutrition for a week
Sample menu proper food for each day consists of savory and healthy food, taking into account the Balance of proteins, fats and carbohydrates, which will not only help effective weight loss but provide the body with the necessary level of energy throughout the day.
Monday
- Breakfast: a Sandwich of wholemeal bread, a boiled egg, hard cheese, coffee with milk;
- Lunch: cutlets from Turkey, stewed Bulgur, vegetables, Apple;
- Snack: Curd pudding with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheese cake (with banana instead of sugar), cream, tea or coffee;
- Lunch: salad with tuna, banana;
- Snack: pancakes from the liver, salad with tomato and cucumber;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye-crisp bread, Avocado, cheese, coffee with milk;
- Lunch: Turkey breast grilled, boiled buckwheat, cucumber, Kiwi;
- Snack: vegetables-rolling-in-Pita-bread from whole grain flour;
- Dinner: Cottage Cheese-Protein Casserole.
Thursday
- Breakfast: pancakes made from whole wheat flour, cottage cheese with berries;
- Lunch: chicken fillet, pasta from durum wheat, tomatoes, lettuce and cheese, pear;
- Snack: baked apples, and peaches;
- Dinner: boiled shrimp, salad with egg, onions, and lemon juice.
Friday
- Breakfast: scrambled eggs made of 3 eggs with tomato, green tea;
- Lunch: baked Turkey with zucchini and peppers, Quinoa, sweet cherry;
- Snack: Smoothie with Quark and banana;
- Dinner: pie with salmon and cauliflower.
Saturday
- Breakfast: a Sandwich of rye bread with cheese and Avocado, coffee;
- Lunch: boiled shrimp, brown rice, salad from the Peking cabbage, Apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: fried mushrooms, salad.
Sunday
- Breakfast: pancakes, cottage cheese with nuts;
- Lunch: Chicken Burger for a few, vegetables, fruits;
- Snack: Greek yogurt with berries;
- Dinner: Halibut, Salad.
Recipes
A large number of available foods in the menu gives you the option of delicious dishes of meat, fish, cereal, and cottage cheese, and also the almost all possibilities of heat treatment of food.
Tomato-Cream Soup
To cook the soup, you will need 800 G of tomatoes, two onions, and garlic (2 cloves garlic), carrots, and green stuff.
The onion in rings, cut the carrots on a grater shredded and fried in Butter for 5-7 minutes. 10 minutes to refuel mixed with tomatoes and stew on low heat. After cooking the soup with herbs, salt and spices added, and then with a hand blender crushed. Tomato soup served with sour cream.
Chicken with spinach
Ingredients: chicken fillet (a pound), frozen or fresh spinach (250 G), hard cheese (100 G), onion (1 PCs.), a couple of garlic cloves, sour cream (200 G), vegetable oil and spices.
The fillet of a chicken cut salt in several parts with a thickness of about 1 cm. Also flatten the onion and wash the spinach. More on the preheated pan 1 El place. L. oil, spinach, sour cream, missed by the press garlic and salt. Stew in the course of 5-7 minutes.
On the bottom of the Form for baking chicken, and then spinach and grated cheese cooked in stews. The dish baked in the oven 15-12 minutes.
Baked meatballs from the beef
To cook chips, you use 1 kg of minced meat, one onion, 200 grams of white cabbage, 2 eggs, salt, pepper.
Slice the onions and a stick blender and crushed cabbage Twist in a meat grinder as ground meat. Mix all the ingredients, meatballs shapes and place on a baking sheet, the laid parchment paper.
Cutlets baked in the oven for 40 minutes. Serving plate with vegetable salad.
Okroshka on Kefir
For the preparation of okroshka steamed or boiled chicken breast, boiled eggs, radish, Avocado, cucumber, parsley, Dill, onion, yogurt, bottled water must.
Chicken breast, eggs, cucumbers, Avocado, and radishes cut into cubes, the herb is crushed. More ingredients with yogurt and mineral water (half a Cup), add salt.
Omelette with prawns
The ingredients for the omelet: 200 G of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, herbs.
Whisk with milk and salt. On a non-stick pan shrimp, broccoli and pour the beaten mixture. An omelet should be over a period of 5-7 minutes under the lid of the small fire. Before serving, the omelet can sprinkle with herbs.
Baked Mushrooms
For the preparation of the dishes of mushrooms (700 G), balsamic vinegar need-acetic (40 ml), 3 cloves of garlic, cooking oil (2 tbsp), salt, pepper, and other spices to taste.
Prepare the Marinade: chop the garlic and mix with salt, spices, oil and vinegar.
Wash the mushrooms and large mushrooms, cut in 2-3 pieces. Then the mushrooms, pour the Marinade, mix and leave for 25-30 minutes. More mushrooms, sprinkle on baking paper or a baking sheet for 20 minutes at a temperature of 200 degrees.