For those who want to lose weight this article will be useful. After all, here we will offer a menu for a week that helps reduce weight.
The content of the article
A diet based on proper nutrition pursues its purpose to supply all the necessary useful substances and trace elements to the body and teach their own daily diet independently, guided by certain principles.
What principles should eat to lose weight?
Because of the existing available products containing fast carbohydrates (polysaccharides) and fats, as well as food additives that can stimulate appetite and getting used to harmful food, the culture of eating is changing. And the constant desire to quench the feeling of hunger leads to the appearance of unnecessary kilograms. Following the basics of proper nutrition, a person is not gaining overweight, and with an increase in physical activity, fat reserves decrease, due to increasing energy costs.
Slimming with the help of the right Pirtania is quite possible, if you consume less calories per day than the exercise of any physiological process.
Required reserve
There is a choice:
- PP, in compliance with the caloric content of products consumed by the human body per day (can be calculated, taking into account age, growth, body weight, gender and degree of activity) and, accordingly, an increase in physical exertion.
- Reducing the calorie content of the diet.
the main task systems of proper nutrition - Replace food with a high level of calorie and low food value for useful products, as well as eliminate the "snacks". At the same time, portions should not be sharply limited, as well as food volumes.
Holding to the basics of proper nutrition, you can support and restore health. The researchers have long been proven that if you want to eat this or that eating (product), this does not mean that the body lacks the substances that it contains. For example, if you like carbonated drinks, it does not mean that the body lacks carbohydrates, rather is a signal about calcium shortage. Accordingly, the diet must add dairy products, and not "Coca-Cola".
Examples of not very useful products that should be replaced:
- Uncontrollable consumption of bread From the top of the top grade, as well as the diade, indicates a lack of nitrogen, which can be filled by adding to the diet nuts, legumes and beans.
- Love to chocolate and products containing cocoa, It suggests that magnesium comes to malfunction to the authorities. Consumption will help correct the situation cabbage, baked potatoes, seeds, nuts and beans.
- Fans of sweets are needing in chrome and slow carbohydrates. Solution: Add to diet fruits, barley and any grain porridge.
- Those who usually moves food and loves salted productsThe deficiency of sodium and calcium chloride deficiency. These trace elements will help sea cabbage, cheese and cottage cheese.
In combination with sports
So, for what principles do you want to eat to lose weight?
Should:
- Exclude semi-finished products, Fast-Food, carbonated water, shop sweets, sausages, canned food, chips. Products are prohibited with the addition of glutamate sodium (taste amplifier), a large amount of sugar or its substitutes.
- Limit salt consumption.
- Each morning, after waking, you should immediately drink 250 ml of warm water with slow sips.
- The dishes should be prepared in a double boiler, products can also bake, boil, stew. Roasted food - remove.
- In the diet 1/5 is fresh fruits with vegetables.
Selection of products
- Practically absolutely eliminate the consumption of fast polysaccharides, they will change their products with slow: cereal (except for "instant"), bread (from solid grain or flour of the second grade), pasta pasta, vegetable crops that do not contain sugar. Eating berries, fruits and honey, which contain fast carbohydrates, allowed in the morning and day.
- A kilogram of weight should have a gram of protein.
- The volume fraction of the fluid is at least 2 liters per day, do not forget about the driver's glasses 30 minutes before meals.
- Dishes containing polysaccharides are better to use until noon, protein-containing - after.
- The fifth of the daily diet must be unsaturated fats.
- Food take every 4 hours. Finite reception - 3 hours before sleep. It is allowed to snack between the main trapes (maximum twice - kefir or apple).
- Do not combine potato dishes, as well as pasta with protein products.
- Do not change the time of food intake, do not get distracted during the process, chew diligently, do not rush: thus, food is better absorbed and faster than saturation.
Menu for a week: lose weight correctly
First day
- Breakfast: vegetable mixture, buckwheat, pick up green tea.
- On Lunch we have a banana-pear combination, a glass of kefir (1-2%).
- We dine: boiled chicken (fillet), well-speech vegetables, also portion of the oars, dried fruits in the form of a compote.
- Dinner: a mixture of fresh or steam vegetables with a bran loaf, drink tea.
Are planning
Second day
- Breakfast: oatmeal, water-white yogurt, an apple with sourness (either a pear), drink the "Espresso" cup.
- Lunch: Curd Mass, Cup of Tea with Rosehip.
- We dine: Vegetable sovereig with a cereal, portion of unwanted rice, fish (bake in the oven) and vinaigrette, pick up compote.
- Afternoon person: Handful of dried fruits, drink white yogurt.
- Dinner: Grilled beef with vegetable supplement, drink tea.
Third day
- Breakfast: "Hercules", baked apple and a cup of "espresso" or green tea.
- Lunch: White yogurt, slight nuts (useful product, but, at the same time, calorie).
- We dine: Borsch, mashed potatoes, fish shinie, drink 250 ml of juice.
- Soon: portion of fruit mixture (any) with crackers without additives.
- Dinner: Vegetable stew with ham sliced, drink tea.
Fourth day
- Breakfast: cottage cheese casserole with the addition of citades, tea or "espresso" with toasts.
- Lunch: Apple, white yogurt.
- I lunch: with a borsch, buckwheat (on the water) with a sinitor of chicken, drink a glass of compote.
- Humannik: nuts and dried fruits in small quantities + white yogurt.
- Dinner: Vinaigrette with boiled chicken-fillet and cup of tea.
We paint on a week
The fifth day
- Breakfast: Sweet dairy rice puff with dried fruits, laying out tea or "espresso."
- Lunch consists of: banana, cup of kefir or white yogurt.
- We dine: Vegetable sovereign, portion of potato mashed potatoes with meat goulash, plus a salad and vegetable mixture, a glass of juice / compote.
- Afternoon school: cottage cheese, toast, crackers with cocoa.
- Dinner: vegetable mixture, boiled fish plus a portion of white yogurt.
Sixth day
- Breakfast: vegetable mixture with omelet, toast with a cup of "espresso" or dairy tea.
- Lunch includes: portion of white yogurt, 2 pineapple rings.
- We lunch: chicken and vegetables with chicken fillet boiled + portion of the vinegar and a glass of compote.
- Afternoon person: cottage cheese with the addition of a small amount of sour cream and dried fruits - no more than 1 handstone
- Do you dine: boiled chicken and vinegar, pick up a compote or tea.
Seventh day
- Breakfast: oatmeal with one of the sweet fruits, a cup of "espresso" or tea.
- Lunch: Gallenny cookies, crackers without impurities (can be replaced by toast), tea cup.
- We dine: buckwheat, meat with a vegetable garnish (bake in the oven), drink a glass of compote.
- Afternoon person: fruits (whatever) with white yogurt and tea cup.
- Dinner: a portion of vegetable salad with brown rice and boiled fish / meat plus a cup of tea.
Plan
Choosing a similar rational nutrition technique, you come to the fact that your body is ensured by all the necessary vitamins and useful substances necessary for normal functioning. And, having achieved the desired mass of the body, it is not recommended to return to the former food addictions - "sit" on this diet will be quite simple, it will easily become the style of your life.