A healthy diet does not mean expensive. Every person can afford it, the correct menu for each day. To lose weight you need to follow the simple tips and balanced menu every day. Follow the recommendations, and your figure will be slimmer, and make you feel healthy and energetic Person.
Basic tips for weight loss
- They eat medium sized portions 4-5 times a day.
- Before eating, you have to 1 glass of water to drink. The standard per day 1-2 liters, depending on the activity in the course of the day. To drink clean water during the meal or within 1 hour after eating – it is not necessary, it is bad for the digestive system.
- A healthy diet means struggled. You use different spices, recipes, and experiment with their specialities every day.
- Slimming try to eat for 2-4 hours prior to bedtime, 1 hour, 1 Cup of drinking yoghurt.
- Carbohydrates try to make the whole week you eat in the first half of the day, and in the second half to give preference to Protein and serves as a nutritional, Protein-rich foods of animal origin.
- As a side dish you prefer complex carbohydrates (rice, buckwheat, oats, durum wheat pasta, whole grain bread, etc.)
- You waive cakes, sweets, chocolate, sweet soda water. Products that contain sugar and simple carbohydrates you eat every day and 1 time per week – max.
- You remove them from your menu for weight loss oily and Junk Food. Mayonnaise, cheese, milk products, meat, Margarine, Butter, etc., you Replace fat-containing products – low-fat. Fill the salad with Mayonnaise, but with vegetables, olive oil or other.
- You can add to your menu for each day of vegetables and fruit. In vegetables lots of fiber and vitamins, which are good for our body. The diet should be balanced. Per day you can eat 1-2 fruits and vegetables in unlimited quantities.
Menu for the week for getting rid of extra pounds
If you want to lose weight, you need to keep in mind that the body must get all the necessary nutrients, proteins, fats, carbohydrates and vitamins. In the following you will find the menu for a week with a minimum number of calories to paint. You need to study and complement the dishes you no longer like, but keep in mind – the diet should use a varied and appetizing every day. Safe weight 0.5-1 kg per week to sell. In the month of 2-4 kg. If you are trying to shed more pounds, then you will return to them, and even more than fold. So do not rush, and pay attention to your health. You can do the math yourself, for the 3 months, the compliance with the proper diet, you may your weight 6-12 kg and is a very good result. If the weight is too slow to get out, so you take 200 calories from your diet and see the progress, with the number of meals should be 4-5 times of the day, not reduce the meals necessary. An additional Plus would be if it is 3 times a week physical exercises it is advisable Cardio (bike, treadmill, Crosstrainer, Fitness, swimming, etc.). Then you lose weight and improve the elasticity and the Tonus of the muscles.
A healthy diet for the week is as follows:
Monday (menu the first day)
- Breakfast – oatmeal with sliced fruit, yogurt has a fat content of 0.5, green tea without sugar.
- Snack – Quark 0.5% sour cream, lean 5%
- Lunch – soup with vegetables, fillet of chicken, stewed fruit.
- Afternoon snack – a handful of nuts.
- Dinner – Baked fish, fresh vegetables salad, tea with lemon.
- Breakfast – Porridge oats preferable, cheese, fat 5%, a few slices, a glass of milk 0.5%.
- Snack – 1 Apple and 1 orange.
- Lunch – chicken soup, vegetable (cucumber, tomato), vegetable or fruit juice.
- Snack – fruit salad and yogurt with 0.5%.
- Dinner – mushroom soup with stewed vegetables and herbs, green tea with lemon without sugar.
Wednesday (the menu of the third day)
- Breakfast rice porridge-fat milk of 0.5%, oatmeal Cookies with cocoa.
- Snack – Apple fresh or baked.
- Lunch – pasta from durum wheat with fish fillet of Pollock, vegetables, tea.
- Mid-Morning Snack – 1-2 Pieces Of Fruit (Banana, Grapefruit).
- Dinner – salad with vegetables, steamed fish, tea with lemon.
- Breakfast – Omelette made with 2-3 eggs, oatmeal Cookies with milk 0.5%, or cocoa.
- Snack – 1 Banana.
- Lunch – barley porridge with low-fat meat, a few vegetables, juice of vegetables.
- Mid-morning snack – yogurt 0.5% and 1 favorite fruit.
- Dinner – stew, green cabbage with fish fillet, salad of fresh vegetables and herbs, green tea with lemon.
- Breakfast – lean pork, a piece of cheese 5%, extra 5%, tea with lemon.
- Snack Apple or banana.
- Lunch – Baked chicken with Sauerkraut, vegetable juice.
- Snack – fruit salad with yogurt to 0.5%.
- Dinner – steamed fish, vegetables, salad, compote.
Saturday (the menu of the sixth day)
- Breakfast – 2 boiled eggs, oatmeal porridge with pieces of fruit, cocoa.
- Snack – 1 Grapefruit or 2 Kiwis.
- Lunch – roasted vegetables, a couple slices of cheese 5%, fish fillet, Cup of tea.
- Mid-morning snack – cottage cheese with sour cream (not fat-containing foods).
A healthy diet should be varied and easy. Treat yourself to this day, you eat 5 times a day, but what they love most in moderation.
Menu for weight loss is suitable practically for all, no allergies or personal aversion to the products and dishes later. After a few weeks you will not recognize yourself in the mirror, 1-2 kg to lose and you go further, remove the extra pounds. Always remember – to lose weight you have to deal with the mind, and without fanaticism.
Other recommendations for weight loss
- Don't eat before bedtime. A lot of slimming do not eat after 6 o'clock in the evening, absolutely nothing, and this is a mistake. Has to eat 4 hours before going to sleep. If it is night in 12 hours, then it is reasonable to eat at 8 o'clock. If you go to 6-8 hours before bedtime to starve, then it is bad for the metabolism, on the General state of health, because you need in the morning, awake to Wake up and recoup new energy for the whole day. There is also the danger that, with prolonged Hunger you will not fall asleep in the night-time escapades to the fridge. And as you slimming can imagine – from such nocturnal wanderings, must be abandoned. Remember, therefore, this recommendation.
- They dispense with harmful fats, and eat foods with healthy fats. You lose weight in your menu healthy fats, 0.5 G of fat per 1 kg of the body is recommended. If your weight is 60 kg, 30 kg of fat per day. But if your goal is to lose weight 10 kg, then you count all the calories, fats, proteins, carbohydrates the desired weight. That is, if you want to be 50 kg, then add 0.5 G of fat per 50 kg and 25 grams of fat per day. Hopefully not confused.