If you are overweight and want to lose weight, basis for this in the first place, should be proper nutrition. You need to make for themselves a weekly menu, which you will need to follow. Otherwise, you will always be tempted to eat what was at hand. In this article, we have compiled for you a menu for the week based on the principles of balanced and proper nutrition. It should be noted that this diet is not able to harm your health, it is not boring and not get bored, but stick with it for a long time after achieving the goals of weight reduction.
Proper nutrition for weight loss: core principles
- Drink every day for at least 1, 5 liters of water. Water is a real boost to your metabolism, it will help you not only harder to drop those extra pounds and cleanse your body from toxins. Discipline yourself to drink a small glass of water 20-30 minutes before a meal and 1-2 glasses between meals;
- Always eat Breakfast. Morning is the time when the body is storing energy for the next day. If you have not given your body energy in the morning, a high probability that he will ask to catch up with a vengeance during the day. For Breakfast it is advisable to eat complex carbohydrates (cereals, grains) and proteins (eggs, meat, fish);
- Reduce intake of fast carbs. Any snack should consist of vegetables, fruits, green tea or glass of water. Allowable consumption of dried fruit in small quantities. Sugar can be replaced with honey;
- Give preference to boiled food, or steamed. Eliminate from your diet fried foods;
- The Foundation of your diet should be vegetables, fruits, complex carbohydrates in the form of grains, cereals, pasta, and proteins from meat and fish;
- Take your time while eating and do not pass! If you are used to eat fast or not go, then this habit should get rid of. As you know, the feeling of saturation comes to man not immediately, but after some time, so you need to eat slowly and without looking at the clock. Furthermore, rapid absorption of food does not promise anything good for your stomach!;
- Eat small portions but more often. Remember, getting up from the table, you should be a slight feeling of hunger;
- Do not eat 2 hours before sleep, because at night the metabolism slows down and any food likely stored as fat in the body. Before going to sleep is preferable to use a glass of fat-free yogurt, serving of cottage cheese or lean fish with steamed vegetables.
These principles are universal for all people and not just for those who want to lose weight. These rules will allow you to not only lose weight but also to keep your body and its internal environment in good shape. These principles also apply to nutrition, if you eliminate from the diet proteins.
Proper nutrition for weight loss menu for each day for girls
|Breakfast||Second Breakfast||Lunch||Afternoon tea||Dinner|
|Monday||Oatmeal, half an Apple||Cucumber salad||Pollack for a couple and a portion of rice, lettuce||A glass of nonfat yogurt||A serving of nonfat cottage cheese|
|Tuesday||Buckwheat with onions and carrots. Green tea||Vinaigrette||A light vegetable soup. Chicken for a couple. Bell pepper||Orange or banana||Boiled beef and salad from fresh vegetables|
|Environment||2 boiled eggs, serving of rice and tea without sugar||A glass of nonfat yogurt||Buckwheat stewed with vegetables and mushrooms||1 Apple||Any lean fish and steamed broccoli|
|Thursday||Low-fat cottage cheese and dried fruits||A banana or a glass of low-fat yogurt||Cream of mushroom soup. Boiled beef salad with cucumbers and tomatoes||Orange||Chicken breast steamed with steamed zucchini.|
|Friday||Oatmeal the traditional grinding. Green tea||An Apple or a granola bar||Low fat baked fish with boiled potatoes||Dried fruit with green tea||A glass of skim kefir or yogurt|
|Saturday||2 boiled eggs, a serving of buckwheat||Orange||Boiled beef and rice||Salad of cucumbers and tomatoes||A glass of ryazhenka|
|Sunday||Barley porridge and green tea||Low-fat yogurt or a Cup of yogurt||Steamed veggies and Turkey for a couple||1 Apple||A glass of yogurt|
Remember that this menu is probation and you can make individual adjustments depending on frequency of cooking, of products available and the desired results. If you want to lose weight, then follow the volume of your servings, they should be small and in accordance with the principles of proper nutrition for weight loss, after you should remain a slight feeling of hunger.
Useful and harmful foods for weight loss
|What not to eat?||What can I eat?|
How to organize a proper nutrition for weight loss?
So your body weight, you need during the day to spend more calories than you consume, in other words to create a caloric deficit. Therefore, know that to effectively lose weight, the necessary multi-pronged approach and comprehensive stimulate your body to weight loss. If to speak about nutrition, it's simple: you need to consume fewer calories than you used, while not making any sudden jumps. Gradually create a caloric deficit by reducing the caloric content of foods or their portions.
To speed up the process of reducing extra pounds, you should engage in physical activity, to a regime, sleep at least 7 hours a night, avoid stress and so on. To the process of weight loss cost your body without severe stress, it is necessary to normalize all areas of your life, no need to rush from one extreme to another. By the way, if you become a little bit less, but it is your physical activity will remain at zero, a proper result you get. Or if you sleep 5 hours a day, constantly exposed to stress, and pile up decided to lose weight by reducing your diet, you honestly run the risk of their own health!
Unfortunately, not everyone has the opportunity to attend professional nutritionists that will make you a weekly menu based on your personal needs, daily routine and lifestyle. However, this does not mean that you can't be slim, beautiful and, most importantly, healthy! We only urge its readers to common sense, remember that all must be wise and integrated approach, and remember that the most important thing that you have is your health!