Appropriate nutrition menu with daily recipes for weight loss

Proper food is a product that includes all necessary vitamins and trace elements.They help the body replenish energy, maintain health and lead to weight loss.

The basic principles of weight loss

The process of losing weight at home is a stressful period.This is the reasonThe body needs to replenish all beneficial substancesWho is lost in the kilogram?Before changing your diet, it is important to calculate your body mass index.

You can't limit yourself to one diet.Appropriate nutrition includesVarious useful recipes and products to lose weight.

The basic principles of weight loss at home with proper nutrition:

• Multiple diets.You can choose your favorite products and use them to enrich the menu;
• Hunger and overeating are unacceptable;
• Fresh products.Fresh fruits and vegetables contain a lot of fiber.They help improve metabolism and contain the vitamins you need.
• Food compatibility.Some products are not used for a meal.They may have negative effects on the body;
• Calcium calculation -This is the most important factor in the weight loss process.You need to choose the daily norm and follow it.
• Use the required amount of liquid.Water is the main product of appropriate nutrition.The more water you drink a day, the better.

Where to start?

In the modern world, the worship of food has been widely developed.In order to start losing weight with proper nutrition, it is important not to succumb to temptation.Women need to eat healthy and healthy food.

1. The first thing to do when losing weight is to make menus Daily/weekly/monthly.
2. Further away,Daily cooking schedule.It is best to divide it into 5 doses.
3. It is important to draw menus every day.
4. To switch to proper nutrition to lose weight, gradual progression is important.needRemove from the usual menuFood includedSimple carbohydrates.It's sweet, baked, fried, smoked and other harmful foods.

Proper transition to proper nutrition

To protect yourself from the collapse, women needExclude a sharp transition to a new diet.It is necessary to gradually eliminate harmful products and replace them in a useful way.

ImportantPrevent hunger when losing weight.The body should always be full, otherwise overeating will not be avoided.

What should be diet?

Appropriate nutritional diet that is suitable for weight loss every day shouldContains a full range of proteins, fats and carbohydrates.They will be fully absorbed in the body and are enriched with vitamins and useful substances.

How to lose weight?-  The correct diet should include 5 meals, For example:

1. breakfast.Oatmeal or buckwheat porridge is on water, without sugar and salt.You can add fruit, berries or nuts;
2. Snacks - yogurt, fruit or vegetables;
3. Lunch - light soup or second time - low fat meat with vegetables;
4. Snacks - only vegetables or unsweetened yogurt;
5. Dinner - more fiber - vegetables and fish; you can have a chicken.

Don't forget to water during weight loss. It is necessary to consume 2 liters of water per day.

Product List

List of appropriate nutritional productsWeight loss should be filled with necessary beneficial substances.

Arrive in foodContains "slow" fat, include:

• Olives, corn and sunflower oil;
• a variety of nuts (sunflower seeds and other seeds);
• avocado;
• Dark chocolate, maximum cocoa content.

A large number squirrelInclude:

• Low fat;
• Eggs without yolks;
• fish and seafood;
• Cheese products, up to 30% fat;
• The lowest content of dairy products.

Slow carbohydrate quantityNot reflecting weight, you can find it in:

• Cereals (buckwheat, rice, oatmeal and millet);
• Macaron products made from solid varieties;
• Bran-based bread, without yeast;
• Baked potatoes without oil and salt.

The list of useful foods is very diverse.This allows you to significantly enrich the menu, not only making it useful, but also making it tasty.

Female skills after 30 years old

Appropriate nutrition to lose weight at homeFemale 30It should include calcium-rich products.After 30 years, this substance in the body has dropped significantly.

Proper nutrition at home means an exceptionDiet from a woman with alcohol and coffee drink.

When losing weight, use canned food, smoked meat andFoods with high cholesterol content are prohibited.

In the weight loss menu, you need to include as many vegetables and fruits as possibleTo restore metabolism and stabilize the body's vitamin balance.

Appropriate nutrition for women over 40 years old to lose weight at homeDepend on personal characteristics.

At this age, metabolism slows down due to hormone changes.A complete transition to proper nutrition can improve health and promote weight loss.

Food should contain lower kcal, but at the same time as useful as possible.

In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:

• dairy products;
• Low-fat meat/fish;
• cereals;
• Vegetables, fruits;
• Green;
• Seafood, etc.

Menu and diet for a week

Daily norms for calculating essential substances and kcals. The amount of protein, fat and carbohydrates per day is:

• 50% - Carbohydrates;
• 30% - protein;
• 20% - Fat.

According to the appropriate nutrition planThe main diet should be vegetables and fruits.It is best to use all high-calorie products in the morning without exceeding the daily calorie rate.

So when losing weight, a week’s menu for proper nutrition:

on Monday

1. Breakfast: Pumpkin Rice;
2. Snacks: low-fat cheese;
3. Lunch: low-fat soup; grilled salmon and vegetables;
4. Snack: 1 big apple;
5. Dinner: Vegetable salad and boiling beef ket.

Tuesday

1. oatmeal and a slice of solid cheese;
2. Dried fruit;
3. Vegetable soup, buckwheat and roasted low-fat fish;
4. Low-fat yogurt;
5. Cheese casserole and green tea.

See

1. Loof cheese and 1 egg;
2. 1 banana;
3. Pure soup, rice and grilled fish;
4. 2 apples;
5. Boiled beef ket with vegetables;

Th

1. Omelet vegetables;
2. A small amount of nuts;
3. Vegetable soup, steamed potatoes;
4. Kefir
5. Vegetable salad and 120g of fish.

pt

1. buckwheat porridge and 1 egg;
2. fruit;
3. Vegetable soup, buckwheat porridge, boiled beefs;
4. 1 non-fat yogurt;
5. Fresh vegetable salad, steamed fish.

Saturday

1. Loof cheese and 1 egg;
2. 1 banana;
3. Vegetable soup, vegetables and sternum;
4. Dried fruit;
5. Grilled fish and rice and vegetables.

sun.

1. Oatmeal, 2 cheesecakes;
2. 1 banana;
3. Pure soup, buckwheat with low-fat fish;
4. Low-fat cheese;
5. Salad of fresh vegetables and beef ket.

Weight Loss Weekly Menu, it is important to take into account the physical or mental stress during the day.

One month plan

Plans for proper nutrition to lose weight for one month, including the following:

• fractional nutrition;
• Product compatibility;
• distribution of protein, fat and carbohydrates;
• Use low kcal products;
• Advantages of fiber;
• Salt and sugar are prohibited;
• Use clean water regularly;
• Forbidden flour, fat, smoke;

The focus of weight loss plan isKali Balance.It is important to maintain stability in calorie consumption throughout the month. Calories should be consumed more.

The best recipes

Simple recipe -  Chicken wings and vegetables casserole.

To prepare the casserole, you will need:

• carrots (medium size);
• Chicken fish fillet (200g);
• Cabbage color and broccoli (250g each);
• Cherry tomato (normal);
• coriander;
• 30 g parmesan cheese.

Sauce:

• Chicken soup (150 ml);
• Seasonings - pepper, nutmeg;
• hard cheese;
• flour;
• Milk or low-fat cream;
• 2 egg yolks.

How to prepare:

Rinse the cabbage and divide it into inflorescences and cook until halfway.Add broth, cream, seasoning to the cabbage water and cook for 5 minutes, stirring the sauce constantly.Beat the egg yolks, then add the sauce, and then place it in a water bath to thicken.

Lubricate the casserole form and lay cooked chicken, cabbage and carrots.Pour sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust forms.

Breakfast recipes

Everyone knows that the best time is breakfast.After awakening, the body can quickly absorb the food that enters it.For all operation of all organs, it is important to start with a cup of cleaning water every morning at room temperature.

Healthy and weight-loss breakfast recipes include these dishes:

Frytta is a vegetable

raw material:

• egg;
• Parmesan cheese (optional);
• broccoli;
• Bulgarian pepper;
• Pink
• tomato
• Green;
• Tears;
• Olives or vegetable oil (you can change the ingredients of vegetables).

How to prepare:

Let's get a bowl.Beat it 4-5 eggs.Cut into vegetables of the same size.We take the pot and pour oil and heat.Next, pour the laying hen into the vegetable ingredients and herbs.We sprinkle all of this at will.We put it in the preheated oven for 8-10 minutes.

Cheese casserole to lose weight

raw material:

• Cheese-250g;
• Milk - 100 ml;
• Eggs - 2 PCs;
• vanilla
• Butter (lubricated shape).

How to prepare:

Beat cheese, milk, sugar, vanilla and egg yolk with a blender.We turn everything into uniform quality.Next, we beat 2 proteins, namely the "ventilated" state.And add all of this to the curd mass.mix.We spread in lubricating molds.We bake at 160-170 degrees for 30-35 minutes.

Rice porridge

raw material:

• Rice-200 g;
• water;
• pumpkin:
• milk.

How to prepare:

We clean the pumpkin and cut into cubes.We put it in the pot.Add milk, rice and a little sugar.Cook the porridge until the rice is ready.

During breakfast, it is best not to drink coffee or tea, if possible, without food.

Useful lunch

Lunch, properly nutritious, should be full and useful.For normal operation of the digestive system, it is necessary to use soup.When losing weight, it is important to exclude fried foods.It is best to boil, stew, bake or steam it.

Broccoli and spinach soup

raw material:

• Broccoli - 500g (fresh/frozen);
• 2 bundles of spinach;
• 2 small light bulbs;
• Vegetable soup;
• Low fat cream - 200 g;
• Salt, spice.

How to prepare:

Cook broccoli (frozen-30 minutes, fresh-15 minutes).Don't pour the broth.Cut the onion and chop the spinach.Once cooked we remove the broccoli from it.We picked up a bowl and put the chopped onion, spinach and boiled broccoli into it.Grind everything with a blender until uniformity is formed.We add all of this to the broth, add the cream to it and place it on the heat.

Bring the soup to a boil over low heat.Add spices.After that, cook for another 5 minutes and then close.The soup is ready!

Grilled fish in the oven

raw material:

• salmon/carp;
• lemon;
• coriander;
• 2 tablespoons olive oil;
• Onion - 1 PC;
• spices.

How to prepare:

We clean the fish.Add salt and sprinkle it over your taste.Cut the lemon into 2 and a half.Start with part, squeeze the juice and cut the second into circles.Mix lemon juice with parsley and olive oil.

Next, take a baking sheet and cover it with baking paper.We spread the fish on it.On the belly, we placed the lemon rings (you can be the branches of rosemary/mint).We spray all of this with oil (parsley and lemon juice).We formed a circle.Place in the oven (preheat to 180 degrees).We bake for 30 minutes.

Steaming library to lose weight

raw material:

• Chicken fillet - 500g;
• White bread - 2.5 slices;
• Milk-1/3 of ST;
• Onion - 1 PC;
• 1 egg;
• Salt, pepper.

How to prepare:

We take bread and soak it in milk.We cut the rounded corners in a blender (it may be OK in a meat mill).Cut the onion and add it to the blender.Next, beat eggs and salt.You can add greens and garlic.We mix all of this and make meat pie.Next, place them in a double boiler for half an hour.

What can you eat for supper?

Dinner should be light and high in fiber.Slowly carbohydrates are best excluded from the menu.

Greenus can be an excellent choice for weight loss:

• All types of cabbage;
• Zucchini, eggplant, potatoes, pepper;
• cereals;
• Solid variety of pasta.

You can add animal protein in form:

• fish;
• Low fat;
• egg;
• cottage cheese;
• Beans.

Grilled salmon

raw material:

• 1 salmon steak;
• Salt, pepper, dried basil.

How to prepare:

We add salmon steak with salt and add 20 mn to the refrigerator.After that, we get it, pepper, and basil.Next, the fish must be wrapped in foil, sprinkled with olive oil, and placed in the preheated oven for 25 minutes.

Rice and vegetablesProper nutrition and weight loss

raw material:

• rice;
• 1 Bulgarian pepper;
• Green;
• 1 onion;
• Carrot-1 pc;
• salt, spice (pepper, turmeric);
• Canned corn (or green peas).

How to prepare:

Bring the rice to a boil (scattered).Next, cut the bow with the cube.Put it in a pan and cook in butter for 4-5 minutes.Add grated carrots and chopped pepper.Stew in half - Consumption

After that, add rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and totuna

Correct snacks

Properly nutritious sunlight is especially important for weight loss.To achieve the desired results, it is important to have a good effect, but do not overeat.

They are ideal for light snacks when losing weight:

• Fresh fruits/vegetables;
• unsweetened yogurt or kefir;
• Low-fat cheese;
• Dried fruit;
• A few nuts (pistachios, cashews, hazelnuts, etc.);
• Bars made of natural ingredients (dried fruit, varnish, etc.);
• High quality bitter chocolate and green tea.

What is the result?

Adhering to proper nutrition and active physical exercise will achieve effective weight loss.

Proper nutrition is useful for everyone’s health and helps reduce mass and fat deposits.Maintain a healthy diet, keep your weight stable and return to normal.