A lot of diet offered by the Internet, a certain menu. Often these diets are not balanced, very low calorie. This diet to maintain their usual physical activity, the fitness training is very hard. To properly lose weight you need to adhere to certain nutritional guidelines. Unusual to choose a reasonable diet is extremely difficult. To simplify this process, you can make the menu for the week, so you may not care about buying the appropriate products, the exact daily calorie intake.
What is a healthy diet?
Proper nutrition – a whole system, the rational menu designed for weight loss. Getting slender, you don't have to eat only bread and water to drink. You can eat, nutritious, delicious food at the same time to lose weight. This is an important consideration, especially for people going to the gym. Low-calorie diets force sports almost does not remain, the limited menu is a big fall risk.
Basic, effective principles of nutrition:
- Food in small doses (150-250 g) after 3-4 hours.
- The balance of protein, fat and carbohydrates. Eliminate simple carbohydrates instead of them difficult.
- The last meal should be at least 3-4 hours before bedtime.
- Observe the drinking system. 1 kilogram weighs 30 grams of pure water.
- Make sure to eat fruits and vegetables.
- Complex carbohydrates – 14 days after the lunch protein!
- Throw out your baking – to cook, to bake, to cook a few, but not fry.
The principles, the diet is quite simple, nothing extraordinary about them. However, the first couple, fitness diet for a week is not so easy, even based on the rules. If you have a clear vision of the purpose, the menu of the day:
- The dairy products or others containing proteins;
- Complex carbohydrates, vegetables;
- Low calorie dessert: marshmallows, or dark chocolate;
Everything should be in moderation, it is not necessary that one sitting and eat a whole bag of Goodies.
Second Breakfast — this could be:
- Dairy products;
The opportunity given 150 grams, but it's not a main meal.It is not necessary to eat 100 grams of walnuts, they are certainly useful, but it's very high in calories. It's better if you include the menu in the snack 80 g of cottage cheese or yogurt, 5-6 pieces of walnut.
- Complex carbohydrates;
Vegetables, 50% of the total meal. Protein is not necessarily an animal. Substitute beans or soy.
After lunch, diet, carbohydrates is better to exclude fruit including. You can eat yogurt, pickle or a piece of cooked breast with the salad leaves.
The reception shall be sufficient, should not be limited, just yogurt, or a salad. It is also not necessary to stick to diet rules – do not eat after 6.
Hunger is more than 6 hours is harmful to the body, with the slowdown in metabolic processes. Besides the risk of the relapse, and eat a lot of dangers, Subtleties.
Before or after eating fitness
Active to the gym, or at home, you need to think about the proper nutrition before, after practice. Especially if you want to lose fat and build muscle.
If you need fitness training in the morning:
- Prior to training 15-20 minutes you can eat a protein shake, cottage cheese. Yogurt or yogurt, fruit.
- It is not necessary to eat animal protein is difficult to digest.
- After exercises in the gym, or at home for dinner, but at least one or two hours after a workout.
- The meal should be complete, containing complex carbs, protein, vegetables.
If you need to, fitness workout, night:
- A snack before you practice, the better the carbohydrates to clean, yet we tend to weight loss.
- - Don't eat fat yogurt or cottage cheese.
- Once home to dinner after an hour or two break.
- If you are doing at home that, in practice, it turns out that it's late enough that the difference between the dinner and sleep won in less than an hour. In this case, to the food, easy, low-fat cottage cheese, bran, salad vegetables, cooked meat or fish, low-fat varieties.
The diet, menu planning for the week
Remember – the menu is varied and complete. Don't sit in the mono-victus, so "kill" your metabolism, and a decrease in the weight very quickly back.
To follow the proper way, or eat before fitness training, you can always use a dose of food. You can cook a few days in a convenient container. Then just bring food when it's convenient, even if you're not at home.Breakfast, snack
Breakfast necessarily slows down the carbohydrates, these are the following:
- Whole wheat bread,
- Durum pasta
Can also include fruits, dairy products, protein, low-calorie snacks
- If in the first half, you can afford something sweet, then in the afternoon we restrict ourselves to the use of the carbohydrates.
- You shouldn't miss out on the snacking. The big breaks between meals, overeating full that the weight loss is not very good.
- If you can't, or simply forgot to bring home the container in the prepared food, eat yogurt or cheese. This is the "fast food" it is possible to properly eat before a fitness workout, or on the street.
Let's start weight loss to control portion size, get a kitchen scale. The work in the kitchen at home extremely useful. Even if you only have one food to eat the recommended 250 grams, do not change the total diet, the calorie deficit of about 300-400 calories. The diet for a week purpose of counting grams on the menu.Lunch, dinner
Lunch is the last opportunity, when you eat carbs.
- Diversify your diet. It is not necessary every day, eat only chicken breast, buckwheat.
- If you dine outside the house, take with you a container of cooked food.
- Much healthier to eat the work good homemade food, something to eat, or not eat, tea, sweets.
- If you lunch after the fitness workout, eat two hours after school.
The dinner must be no later than 3-4 hours before bed!
Before going to bed drink a glass of nonfat yogurt.
Don't give up your dinner, if you too late home after work, or fitness. Just that easy, replacing a hard meat products, boiled fish or cheese.
Sample menu for a week
This diet for a week the rules are reasonable, effective weight loss. Based on the fact that you can make your own list.Monday
- Breakfast: oat porridge, cooked in water 150 g + 80 g curd + marshmallow.
- Snack 1: a cake of wheat flour, bran, 50 g banana 100 g
- Lunch: boiled wild rice, 60 grams, fried cod, 80 g of lettuce, cucumbers, tomatoes 100 g.
- Snack 2: lean ham-100 g cucumber — 50.
- Dinner:cooked trout, 100 g lettuce, 150.
- Breakfast: egg omelet, 100g + 100g salad + a slice of wholemeal bread, 30 g.
- Snack 1: cottage cheese, low-fat 100 g pine nuts, almonds, – 8 db.
- Lunch: steamed cabbage, boiled beef, a slice of whole wheat bread, cucumber.
- Snack 2: boiled or fried fish, low-fat varieties, 100 g tomatoes, 50 grams.
- Dinner: cottage cheese, milk, fat-0.3 kg.
- Breakfast: cereal multi sacrificiaque, hot water 150 g + 100 banana + streak of bitter chocolate 75%.
- Snack 1: yogurt 100 ml. Plum, Apple, 50 g.
- Lunch: peppers, stuffed with buckwheat, minced meat, 150 grams, salad 100 grams.
- Snack 2: yogurt with cucumber, herbs, 150 ml.
- Dinner: steamed mussels, 100 g of salad, vegetables, 150 g
- Breakfast: chicken breast 100 g + 100 g buckwheat, apricots, raisins, 30 gr.
- Snack 1: dried fruits 8 pieces, sandwich with wholemeal bread and cheese.
- Lunch: boiled potatoes, 70 grams of fried chicken breast without skin, 80 g, salad vegetables 100g
- Snack 2: cottage cheese, 100 g of salad, vegetables, 50 grams.
- Dinner: stew, the zucchini, eggplant, celery, beans 0.4 kg.
- Breakfast: millet porridge 100 grams + yogurt humilis adipem 100 ml + pear half.
- Snack 1: fruit salad dressed with natural yogurt with the sesame seeds
- Lunch: pasta durum is the sauce with tomatoes, chicken meat, cooked green beans.
- Snack 2: chicken breast, 100 g lettuce, fresh cabbage 50 grams.
- Dinner: roast beef 120 grams, 30 grams of herbs.
- Breakfast: sandwich of wholemeal bread 100 g cheese + cheese 100 + kiwi fruit 50.
- Snack 1: Apple pie, without flour, eggs, yogurt.
- Lunch: beans, tomato sauce, barley porridge, salad, fresh carrot, dried apricots.
- Snack 2: vegetable stew in which beans, 150 g
- Dinner: boiled chicken breast, 100 g lettuce, 150.
- Breakfast: barley porridge 100 grams + vegetable salad 100 g + cake flour, coarse bran.
- Lunch: 1: the egg omelette with herbs 100 g, 50 g orange.
- Lunch: meatballs and vegetables stew, fresh herbs.
- Snack 2: egg white omelet, herbs, orange.
- Dinner: egg white omelet, cooked green beans.
Effective weight loss, you need to eat! Reduce ingested dose from the menu to remove simple carbohydrates and other "injury", not to forget the time of the meal themselves. Eat before and after fitness workouts. Home cook, not a snack – it will save you the extra calories.