To make the form do not torture yourself a strict diet, which also causes damage to the nervous system it brings nothing. To lose weight and cleanse the body as possible, the proper nutrition, which includes several tasty recipes. The menu of this diet is very balanced, containing the necessary amount of calories, which will help you to get rid of excess weight without harm to your health.
In order to get the menu you need to know that the list of foods that you can use for cooking. Table of the allowed products are the following:
|Milk, dairy products: yoghurt, kefir, sour cream, milk, cheese|
|Olive -, sunflower -, butter|
|Vegetables: carrots, onions, beets, cabbage, peppers, cucumbers, tomatoes|
|Fish: codfish, hake, mackerel|
|Meat: chicken, lean beef, veal, Turkey heart, liver|
Diet for losing weight fast, the menu can be invented independently or copied from the preset options. The menu of the day weight loss:
- Breakfast: cereal, oatmeal, boiled in water dried fruits, green tea.
- Second Breakfast: an Apple.
- Lunch: thick soup prepared with broccoli, chicken, steamed stewed.
- Snack: crackers, cheese, green tea.
- Dinner: chicken breast or steamed fish, vegetables, salad dressed in olive oil.
The menu you want to calculate the daily calories needed for weight loss. In large numbers are applications for which the calculation online. After matter diet, amount of protein, carbohydrates, and fats, it is possible to draw up a menu. To lose weight, you should reduce the calories, 20% of the calculated norm.
The preparation of the menu proper diet should adhere to the following tips:
- You need to determine the number of meals, losing weight requires the three main meals, two snacks. The most calorie-meal – Breakfast, or lunch, dinner, easy.
- 50% of the calories you consume in the morning, for example, if you want, tomorrow morning you eat a sweet it does not affect the figure.
- The menu should be, therefore, that the interval between meals was not more than 2.5-3 hours.
- I need you to get the proteins, fats, carbohydrates. In the morning should give preference to carbohydrates, fats, and small amounts of protein. Lunch should consist of complex carbohydrates, dinner is mostly protein and fiber.
No less important is the proper nutrition, the water balance is required every day to drink at least two litres of pure water, which reduces the weight to get rid of the toxins on the skin, flexible.
Breakfast proper nutrition is one of the most important meal of the day, which is not to be missed, as it provides energy and vitality throughout the day. You don't have to worry about what to choose for a proper Breakfast, you can use ready-made recipes:
- Fruit, cottage cheese. Mix the cottage cheese, natural yoghurt, add the berries, fruits, if you want to eat something sweet, it's the Breakfast allowed to add honey, then sprinkle the nuts.
- Scrambled eggs are the greens. The cooking whisk one whole egg, two proteins with a small amount of milk. Pour into the pan and cover with lid for a few minutes until cooked, sprinkled with finely chopped greens.
- Chicken salad. Boiled chicken divided in pieces, the peppers, tomatoes, hands to pick lettuce. Season with olive oil or sauce, yogurt, mustard.
Lunch will take place approximately at the same time, preferably between 12, 3 o'clock in the afternoon, because at that time the digestive system is most active. The good meal, the calorie content of approximately 35% of the daily value. The correct dinner is the following:
- Lunch can start a vegetable juice, such as tomato or squash, you can substitute your regular tea.
- After half an hour, eat, vegetable salad, dressed with olive oil, balsamic vinegar, which I don't allow food to be fresh. Also enriches the taste of the salad using the spices, lemon juice, mustard, yogurt or soy sauce – the main thing to know is that the whole measure. Lettuce contains little calories, so you can eat a big part of it. Fiber will help you not only long enough but also to clean the intestines from toxins and stagnation.
- The salad is recommended to consume protein products: cooked beef, chicken, fish. If breakfast consisted of protein, then lunch, and a salad served with carbohydrates (buckwheat, or durum pasta).
Healthy dinner nutrition, weight loss
Dinner, when the weight loss should be the lightest meal, but it's not strictly forbidden. A healthy dinner should consist of a mix of vegetables, herbs, salad leaves served with boiled beef or fish. Or salad add tuna pieces, drizzle with olive oil.
If after 9 pm there was a feeling of hunger, it is permissible to drink a glass of milk.
Food combining diet weight loss menu for a week
Power separation is practically no different the correct nutrition, but it's own nuances. The separation of powers doctrine lies in the fact that the selected products in one food intake of the compatible groups. This food is characterized by its simplicity, the easy preparation, high-quality dishes, while the active weight loss. This power denies the combination of proteins, carbohydrates, proteins, fats, and carbohydrates free combine, only the neutral products (vegetables, vegetables).
A separate menu for the week looks like the following:
The breakfast should be rich in carbohydrates, it is therefore necessary to include the cereals, fruit. Lunch should include proteins, neutral foods, such as: boiled chicken breast, vegetable salad without oil. The dinner is perfect for steamed vegetables, pasta durum.
Breakfast: omelet with chopped vegetables, green tea. Lunch: vegetable soup green peas. Dinner: fish, steamed vegetables.
Breakfast: oatmeal, water, pear. Lunch: chicken breast, roasted vegetables (tomatoes, peppers), mayonnaise instead of plain yogurt. Dinner: tuna salad, salad.
Breakfast: baked Apple cottage cheese, and cinnamon. Lunch: vegetable salad with slices of boiled beef. Dinner: steamed vegetables, through 1-1,5 hours to drink a glass of yogurt.
Breakfast: fruit salad, dressed with natural yogurt. Lunch: vegetable soup without potatoes, a slice of cooked meat. Dinner: vegetables, seafood.
Breakfast: a sandwich, crackers, and cottage cheese. Lunch: pasta with vegetable mix. Dinner: vegetables, mushrooms, cooked in the oven.
This is the day, is capable of fasting for a day should eat only vegetables or fruit.
If the menu together, then use the table a separate power supply.
Examples of good nutrition, weight loss in a week
The correct diet to lose weight may be based on a separate feed. Combining the carbohydrate, protein, the process of weight loss will be longer. The proper diet, you can use menus for the week:
Breakfast: baked Apple with cinnamon, honey, nuts.
Lunch: soup, vegetables, low-fat sour cream, and Apple compote.
Afternoon snack: a handful of dried fruit.
Dinner: potatoes under cheese, bread, vegetable mix, fruit juice.
Breakfast: a sandwich of bread, a spoonful of honey, pear, lemon tea.
Lunch: vegetable soup, fruit salad, tea.
Afternoon snack: a glass of kefir or natural yoghurt, banana.
Dinner: sliced chicken breast, sautéed in garlic butter, steamed vegetables, compote.
Breakfast: omelet with two eggs, vegetables, tomato juice.
Lunch: salad mix, cabbage, pepper, chicken broth, chicken pieces.
Afternoon snack: fruit.
Dinner: sea of mashed potatoes, tea.
Breakfast: oatmeal, milk, dried fruits, green tea.
Lunch: vegetable mix, steamed fish, tomato juice.
Afternoon snack: a Cup of yogurt, berries.
Dinner: risotto, mushrooms, carrot-cabbage salad, the juice from the berries.
Breakfast: cottage cheese with a spoonful of jam, green tea.
Lunch: one slice of bread, fish, steamed vegetables mix, stewed.
Afternoon snack: Apple, boiled egg.
Dinner: casserole low-fat cottage cheese, sliced fruit, a few slices of cheese.
Breakfast: cereal with milk and berries.
Lunch: soup, cabbage, chicken, steamed salad, green vegetables, compote.
Afternoon snack: biscuits, tea.
Dinner: millet porridge, salad, tomato juice.
Breakfast: a glass of milk, pancakes with raspberry jam.
Lunch: vegetable mix, soup, mushrooms, salty biscuits, fruit juice.
Afternoon snack: fruit, a casserole, cheese.
Dinner: vegetables, fried fish, tomato juice.
Such a diet rich in nutrients, vitamins, to the menu, get rid of excess weight, cleanse the body of toxins, and the toxic substances that accelerate the metabolism.