Proper nutrition for weight loss+menu for a week

In all these diets have one thing in common: they offer a specific meal plan, observing that, you drop the promised number of pounds. Have you seen the labels of these drugs and for fat burning, which depicts usually lean and epicoeni people, and next to it the numbers of calories and how much you will dump them for nothing. Sounds good?! Unfortunately, most of these plans via "proper" nutrition is not only about prohibitions, but, often with health risks. It is therefore not surprising that the effect of such diets does not last long and often triggered the principle of the boomerang.

In this superhabundantia colere various nutrition plans and diets that one voice promise quick weight loss, it is very difficult to form a clear view and understanding of all intricacies of the process of weight loss and its effects on the human body. Carbs — is that bad? To abandon fat? And sweetness is generally prohibited? These are just some questions that you will be able to choose the most suitable one for you diet.

Choose the right diet for weight loss in the long term

Healthy eating</1_img>

Who wants to save weight and the effect of weight loss for the long term, must change their daily diet forever (or at least while you are going to stay in the desired weight). Although some radical diet you will be able to lose 5 lbs in 14 days, but after a while you will again start to eat normally, and all the dropped weight back to your favorite places: thighs, stomach, buttocks. These fast diet know only two words: "reduce" and "exclude" and this is wrong and unacceptable approach for normal functioning of the human body. Hence, symptoms such as fatigue, headaches and bad mood.

In addition, with the rapid weight lost is mainly fluid, not fat. If the body is to limit the intake of protein, the situation will worsen, as it quickly reacts to this decrease and starts to pump it out of the valuable muscle mass for energy. And muscle mass is autologous furnace for burning fat, which should not suffer in the process of weight loss. Even at rest they themselves consume energy. Therefore less muscle mass — reduced rate of basal metabolism. When after the diet you go back to its usual food, weight gain can not be avoided, so choose PP healthy eating for weight loss.

Conclusion: Who does not give his body time to gradually drop excess weight, the relatively quickly gain it again and doing wrong. Instead of relying on promises of miracle cures and diets for weight loss, is to create a long-term diet meal plan, the initial goal of which will maintain your body while losing weight and then maintaining your weight.

Tips for choosing a nutrition plan for weight loss

Seeking to lose weight must burn more calories than you consume. This rule sounds so simple, because, really, it is. Theoretically, all these endless restrictive diets are not needed at all. Most likely, this is the reason that there is NO ONE DIETthat is guaranteed to work. You can eat whatever you like, just don't forget about the fact that if more calories to consume than you burn, you will start weight gain.

For the sake of health and good shape is necessary to refuse not only from fast food and sweets, to provide the body with all essential nutrients. Instead, you can go to jams without sugar.

Ready and versatile meal plan for weight loss not, and this, in my opinion, great. In the end, each of us has different taste preferences in food. But in order to lose weight, nutrition plan needs the result to have a negative caloric balance.

When searching for a suitable nutrition plan your goal should be long-term diet, because it's the only one who will be able to get used to a new diet can control your weight permanently. Otherwise, we can expect the effect of the swing.

Diet plan is extremely useful especially at the beginning of the diet because you don't have to wonder what to cook today, and the PP options menu for weight loss are very diverse. The likelihood that your diet correct nutrition for weight loss will get your usual or junk food is extremely low. Ideally, you need to plan on the weekends for the week ahead.

Another advantage of the meal plan is that during the day and strictly at specific times , the body gets all the nutrientsthat he needs. In the initial stages of addiction I recommend to schedule proper diet for weight loss that will stimulate you to perform all the time. Thus, it is possible to prevent occurrence of symptoms of exhaustion and lupinus appetite. During a meal you need to eat as much as you need to be satisfied, otherwise, malnutrition can lead to the fact that you surculos in the end, because craving for food will be overwhelming

Many are mistaken when they think that the less there is, the better the result. However, the truth looks quite different when the person gets enough calories from food, the body reduces the metabolic rate to save energy. In the first days of the diet you lose a few pounds due to water and muscle mass, but not at the expense of fat. In order to break down fats, the body needs tremendous energy costs, the only source of which is a sufficient amount of food. Healthy eating for weight loss should be your priority choice.

Meals and time

How to start eating healthier and how to lose weight on nutrition? The beginning is always difficult. Changes in diet are always associated with changes in your taste preferences. Eating in a hurry during lunch break, snacking in between chips and sweet snacks in front of the TV further complicate the process of weight loss.

The meal plan is also intended to phase the addiction has gone for you as more comfortable, since the first days and weeks are the hardest. Good news is that the body quickly enough gets used to the new diet, and the slimming process is much easier.

How many times a day to eat while change diet, you decide for yourself. It may three large meals or five small. I personally recommend three large meals, because to achieve the desired weight, you should eat hearty. The more often you eat, the less should be the portions not to exceed the recommended daily number of calories. This is the main drawback of frequent feedings. It is also important to eat hearty, to between meals to get hungry. You can eat low-calorie bars. Another advantage of three meals a day is that the body has sufficient time for metabolism and digestion. Between meals havequaedam humectant insulin and blood sugardrop and starts the fat burning process. Homemade Breakfast — the basis of all meals, it plays a crucial role. In the morning, the body needs sufficient energy for a successful start to the day. Carbohydrates, such as muesli, bread, rolls and fruit, warm up the metabolism and give the body the necessary energy. A balanced diet for lunch. Just during the lunch break, as a rule, no time to think about eating properly. Many eat in the restaurant or take something to go. Instead of having to order something corpulentiores, fries and a sausage with curry sauce, for example, choose a useful alternative products, potatoes with scrambled eggs, rice with chicken pectus or tuna salad with bread. Maybe even treat yourself to a sweet dessert, but then you have to reduce the number of carbs during a main meal. food</2_img> In the evening, food should be rich in proteinthat will allow the body to break down fat night. Carbohydrates such as bread, pasta, rice, potatoes, sugar, and fruit, should be avoided in the evening. Instead, in your menu you can include lean meats, fish, cheese, cottage cheese, tofu and salad and vegetables. The less the product has been subjected to any treatment, rather than the more natural the food the better it is for weight loss. Thereby you will save yourself from hidden calories and sugar, harmful additives and fat. Who eats well during the main meals, he feels confident between them. From the constant desire to chew on something or eat should be abandoned. It applies to high-calorie drinks. Instead of colas, soft drinks, milk drinks, high-calorie coffee and sweet juices, choose water, unsweetened tea and black coffee, thereby you will save yourself from excess calories and will speed up the weight loss process! Below we have compiled a sample menu of proper nutrition for a week for weight loss, which you can use as a reference.

Healthy eating plan for weight loss: sample menus for 1 week

The following is a sample meal plan for weight loss for a week. This is just an example, as a customized nutrition plan always depends on personal needs in calories and health, diseases.

Monday — Thursday

MONDAY TUESDAY ENVIRONMENT THURSDAY
Breakfast
  • 100 g Muesli
  • (without sugar)2 tbsp wheat
  • bran
  • 1 Apple
  • 1 banana
  • 250 ml soy milk
(810 kcal)
  • 2 slices of bread
  • from tselnozernist.
  • conspersa1 polbyanaya
  • bun
  • 25 g plums. oil
  • 20 confiture
  • 1 Apple
(706 kcal)
  • 8 S. L. corn
  • flakes (without Ahara)
  • 4 S. L. oatmeal
  • 20 g of raisins
  • 1 pear
  • 250 ml orange. juice
(544 kcal)
  • 4 slices crunch. Khlebtsov
  • 1 bun
  • 25 g plums. Oil
  • 2 tsp. of nuts. nougat
  • 2 tsp jam
  • 75 g of grapes
(680 calories)
Lunch
Salad with scrambled eggs and greensIngredients for the salad:
  • 150 g of lettuce,
  • 1 tomato,
  • 1 pepper,
  • 1 carrot,
  • salad dressing of vinegar and oil
For the omelet:
  • 1 egg,
  • 1 tbsp cottage cheese,
  • greens
  • Dessert:
  • 150 g fruit
  • yogurt (3.5% fat)
(388 kcal)
Sandwich pectus Turkey
  • 1 bun,
  • 1 tsp. margarine
  • lettuce,
  • 50 g Turkey breast,
  • 1 hard-boiled egg
  • conciderunt into slices
  • 1 tomato
Dessert:
  • 150 g of chocolate pudding
(461 calories)
Ribbon noodles with spinach
  • 200 g spinach leaves ,
  • 125 g noodles,
  • 1 onion,
  • 1 clove garlic,
  • 2 peppers: yellow and red
  • 50 g young cheese
  • 40 g goat's cheese,
  • salt,
  • pepper
(715 calories)
Potatoes in "uniform" with cottage cheese
  • 300 g potatoes (preferably not tenderize),
  • 200 g low-fat cottage cheese,
  • 1/2 bunch sectivum porrum onion,
  • 1 tsp cumin Seeds,
  • 3 S. L. mineral water with gas
  • salt,
  • pepper
(367 calories)
Dinner
Fish with Curtis and vegetables
  • 150 g fish fillet,
  • 200 g of aubergine
  • 2 tomatoes,
  • 1 small onion,
  • 1 clove garlic,
  • 1 tsp oil,
  • 1 tsp of powder Curtis,
  • 1 tbsp parsley, salt, pepper
(393 kcal)
The cauliflower salad with salmon:
  • 250 g salmon fillet,
  • 1/2 cauliflower,
  • 1 tsp vegetable stock cube,
  • 2 tbsp wine vinegar,
  • Basil leaves,
  • 2 tbsp oil
  • salt,
  • pepper
(403 kcal)
Chicken Breasts with paprika:
  • 2 chicken Breasts,
  • 2 red pepper,
  • 2 onions slightly.,
  • 2 cloves garlic,
  • 150 ml chicken stock,
  • 1 rosemary sprig,
  • 1 S. L. olive oil
  • 1/2 tsp spicy red pepper,
  • salt,
  • pepper
(368 kcal)
Pork medallions with red beets
  • 200 pork fillet,
  • 1 onion-shallot,
  • 200 g boiled beets,
  • 100 ml magneziynogo milk
  • 1 tbsp oil
  • salt,
  • pepper
(462 calories)
Calories
1591 kcal 1570 kcal 1627 kcal 1509 kcal

Friday — Sunday

FRIDAY SATURDAY SUNDAY
Breakfast
2 toast of tselnozernist. conspersa,2 rolls, 30 g vegetarian spread 1 red pepper 1 tsp. honey (534 kcal)
  • 4 S. L. muesli with pieces of fruit (without sugar),
  • 5 S. L. wheat bran
  • 2 tsp walnuts
  • 2 kiwi
  • 400 g soy yogurt
(731 calories)
  • 2 slices of rye bread
  • 2 toast of tselnozernist. conspersa
  • 10 g of butter
  • 30 g vegetarian spread
  • 50 g cucumber salad
  • 2 tomatoes
  • 1 pepper
(520 kcal)
Lunch
Fried rice:
  • 60 Aenean rice
  • 100 g chicken breast
  • 100 g of green peas (gelida.)
  • 3 shrimp
  • 1 tbsp Oil
  • 1/2 tsp of turmeric powder
  • 1 clove of garlic
  • 1 S. L. soy sauce
  • 1/2 tsp of turmeric powder
  • 1/2 tsp ensemble of
  • a little lime
  • 40 g of mung beans
(709 kcal)
Soup with carrots and potatoes:
  • 50 g. hunting sausages
  • 1 onion
  • 200 g. of potatoes
  • 200 g of carrots
  • 1 tsp. butter
  • 350 ml vegetable broth
  • ground nutmeg
  • salt
  • pepper
  • fresh leaves of parsley
(471 kcal)
Pizza on pita panem:
  • 1/2 lavash
  • 1 S. L. tomato paste
  • 50 g dried tomatoes
  • 1 clove of garlic
  • 2 tomatoes
  • 1 pepper
  • 2 mashed juniper berries
  • 100 g mozzarella
  • 2 tomatoes
  • 1 S. L. olive oil
  • salt, pepper
  • Basil leaves
(722 kcal)
Dinner
Scrambled eggs with mushrooms:
  • 3 eggs
  • 2 tbsp low-fat milk (1.5%)
  • 1 tbsp oil
  • fresh parsley
  • 100 g of lettuce
  • 1 S. L. balsamic vinegar
  • 1/2 tsp Mustard
  • salt
  • pepper
(393 kcal)
Steak with salsa cucumis:
  • 150 g beef fillet
  • 1 pickled cucumber
  • 1 spicy cucumber
  • 1 Gherkin
  • salt
  • a bit of watercress
  • 1 tbsp oil
  • salt
  • pepper
(482 calories)
Baked cheese
  • 180 g of Cheese (9% fat)
  • 150 g cherry tomatoes
  • 3 green olives (pitted)
  • 1 S. L. caper
  • 1 tsp Harissa seasoning
  • 1 clove of garlic
  • 1/2 lemon
  • 1 sprig of rosemary
  • 1 tsp olive oil
  • salt, pepper
(352 kcal)
Calories
about 1636 kcal 1684 kcal 1594 kcal