The proper nutrition weight loss menu for a week-day

Even those who know nothing of the nutrition, you know: to lose weight you need to eat less. A familiar situation: weight loss diet menu every day, I tried everything, but none of them turned out to be magical, the result, or not.

To understand the details of proper nutrition often don't have time, you need to lose weight yesterday. Help the newcomers and guide them on the right path, we have developed an approximate balanced diet menu, weekly/daily weight loss. Tell me what the errors, and make your own menu in your weight loss.

the proper nutrition weight loss

The most important thing on the menu every day of the week for weight loss calories. Only around 1500 kcal. That's enough to lose weight, if the daily rate is approximately 1800-2000 calories (i.e., for women). Men need more calories– more", to put down the g". The product composition of menus, the women is no different from a menu for the men.

A balanced diet is 40% carbohydrate, 30% protein, and fat. We thought these proportions the table, the menus for the weight loss.

The proper nutrition weight loss: you have what you don't

How to replace the items in the menu on the weight loss for a week? We prepared a very simple diet menu. But if you need to change products to those which are more/your hands. It's simple – replace the lean protein lean protein: chicken, fish, seafood, eggs, cheese. Complex carbohydrates (which can be changed each other): buckwheat, brown rice (brown – what's), the pasta, the durum wheat (in the extreme case it is possible normal), beans, lentils. Raw vegetables without limitation to very few calories. For example, if night, the stomach is rumbling, it's impossible to sleep, take the cucumber, tomatoes. Stomach fill out, no more than 50-100 calories.

For the first time, proper nutrition, weight loss, you don't need to carefully count the calories, proteins, fats, carbohydrates whole day beating the calculator and complete the training of accountants. Start at least eating the simple menu for the day. Try to buy low calorie food. No crevices of fast food, fried, Mayo , etc. You don't need to eat strictly to the hour, 5 times a day, do not eat after 6, etc. – increase in calories, you might lose weight.

The daily intake, calculated according to the following formula, and then subtract 20-30%. All calories necessary for you personally to lose weight 1-2Kgs in a month. Yes, it's very little. BUT! Traditional weight loss diets promise minus 5-10kg 2-4 weeks is a waste of time. Very low-calorie (1000 kcal), few can resist them all. And if the crowd went away quickly, and often return even faster. So don't diet, a balanced, proper diet is the best method of weight loss. You've probably heard it a hundred times already, but I think, for some reason, only those who knew from personal experience.

Menu the weight loss in a week/day

Below you can see a Table, another menu for three days. Every day can be changed to each other products, replace the same calorie content, composition, this is not a strict "diet weight loss". Example menu for the week: Monday – menu #1, VT – menu, #3, CP – menu #2, Cs – menu, #3, P – menu, #1, SB – menu, #3, vs – menu #2. Yes, the plan is ready the proper diet weight loss. Just flexible, you can change the day, sometimes even squeeze your favorite foods.

Table. Menus for weight loss

If you click on the name of the bowl (blue), and then open the side of the recipes. Everything can be prepared at home with simple ingredients.

Menu #1

Kcal 1421

The proteins, fats, carbohydrates 116/50/132

Fat Carbohydrates Protein Kcal
Breakfast 5,25 35,08 25,85 289
Cottage cheese (low fat), 100g 1,84 3,34 18,01 101
Yogurt Light 0,1%, 50g 0,05 8,5 1,25 38
Hercules oatmeal, 30g 1,86 18,54 3,69 106
Milk, 1.5%, 100ml 1,5 4,7 2,9 44
Lunch 18 59,47 49,58 580
Chicken breast Fillets 170g In the case of 2,11 39,25 187
Buckwheat, 50g 1,7 35,75 6,62 172
Red Sweet Peppers, 100g 0,3 The 6: 03 0,99 26
Onion, 100 g 0,08 10,11 0,92 42
Green beans (Frozen), 100g 0,21 7,58 1,8 33
Sunflower Oil, 1 tbsp 13,6 120
Dinner 18,76 17,04 The 16.52 292
Scrambled eggs, salad:
The egg Yolks, 1 pcs. The 4.51 A 0.61 2,7 55
Egg Whites, 3 Pieces. 0,17 0,72 10,79 51
Tomatoes, 1pc. 0,25 4,82 The 1.08 22
Cucumber, 2pc 0,33 10,89 1,95 45
Olive Oil, 1 tbsp 13,5 119
Snack
Cheesecake, 200 g 8,64 20 49 24,02 260

Menu #2

proper diet

1440 kcal

The proteins, fats, carbohydrates 120/48/135

Fat Carbohydrates Protein Kcal
Breakfast 3,47 42,65 The 21.76 276
Cottage cheese cocktail:
Cottage cheese (low fat), 100g 1,84 3,34 18,01 101
Hercules oatmeal, 20 g To 1.24 12,36 Stood at 2.46 70
Banana, 1 medium (18 cm — 20 cm long) 0,39 Led light bulbs 26,95 1,29 105
Lunch 17,36 55,32 58,96 615
Pollack, 300 g 2,4 51,54 243
Brown Rice, 50 g 1,1 38,35 3,9 172
Green peas (Frozen), 50 g 0,18 6,86 2,6 38
Onion, 100 g 0,08 10,11 0,92 42
Green peas (Frozen), 50 g 0,18 6,86 2,6 38
Sunflower Oil, 1 tbsp 13,6 120
Dinner 18,51 16,26 The 15.49 289
Omelet:
The egg Yolks, 1 pcs. The 4.51 A 0.61 2,7 55
Egg Whites, 3 Pieces. 0,17 0,72 10,79 51
Tomatoes, 1pc. 0,25 4,82 The 1.08 22
Onion, 100 g 0,08 10,11 0,92 42
Olive Oil, 1 tbsp 13,5 119
Snack
Cheesecake, 200 g 8,64 20 49 24,02 260

Menu #3

Kcal 1465

The proteins, fats, carbohydrates 122/51/132

Fat Carbohydrates Protein Kcal
Breakfast 2,21 33,9 14,76 212
Oatmeal protein:
Egg Whites, 3 Pieces. 0,17 0,72 10,79 51
Hercules oatmeal, 30g 1,86 18,54 3,69 106
Apple
Lunch 23,96 61,11 40,65 615
Salmon, 150 g 22,65 31,19 337
The pasta of durum Wheat, 50 g 0,65 35,25 5,5 169
Tomato, 1 piece 0,25 4,82 The 1.08 22
Onion, 100 g 0,08 10,11 0,92 42
Cucumber, 1 piece 0,33 10,93 1,96 45
Dinner 17,56 The 21.33 36,33 382
Pizza chicken (¼ of whole, low-fat cheese) 3,48 5,58 33,29 196
Tomatoes, 1pc. 0,25 4,82 The 1.08 22
Cucumber, 1 piece 0,33 10,93 1,96 45
Olive Oil, 1 tbsp 13,5 119
Snack
Cottage cheese Pudding (coffee, lemon, ¼ whole) 7,55 15,77 30,32 256
diet

How to write a sample of a balanced menu for weight loss the day/week?

Calories

Consider the daily intake of the 20% to 30%. Do you know how many calories you need to the weight loss.

Daily norm of calories

Table calorie foods for weight loss

Balanced diet: protein/fat/carbs

The approximate ratio of proteins, fats, carbohydrates a balanced diet, weight loss – 30/30/40 (%). I. e., carbohydrates 40%, proteins, fats – 30%.

Foods that have a high amount of protein

Foods contain carbohydrates

Foods containing fat

Food

Menu the weight loss doesn't necessarily have to be expensive or rare products. The most expensive item in the expenditure on fresh meat, fish, vegetables. To accurately count the calories, prepare it at home yourself. Over time, do you remember what foods and how many calories you need to menu weight loss days will be easy. If cooking at home, containers, food-for work – I think it's too hard, you may postpone your weight loss? For those who do this the easy way, green coffee, Goji berries. Try them first, then the side, the right foods and plastic containers. What was in the cookies, but the slim in the mirror.

What could be the problem

The errors due to hard mode

If the right diet for weight loss long, sooner or later, "uncle George". At least the power or "right" menu a week of balanced protein, fat, carbohydrate, the body still want to regain the lost weight. How to do it? To force you to eat everything back. Need to hormone delivery to the brain. Therefore, it is difficult to keep the weight after a long diet.

How to not break? Allow yourself to sometimes to relax. You eat something "bad" once a week ("cheat sweet"). But don't turn on the "vacation" is a week-long food binge. Maybe it's something harmful to eat, a coffee shop, or the friends that you may not be tempted to continue the celebration. The menu, no fruit (just didn't fit in calories), but the proper nutrition that they need. For example, it may be a "fruity, sweet deception."

If you are still unsuccessful dieting, the most important is not that a state "well, I still have a bad diet, you can eat 2 times more, nothing happens". With this approach, a single error becomes a week, then a month of continuous gluttony. How do familiar sounds – but "don't blame yourself." Don't pay attention to something that is not correct. It is important that as soon as you start to eat.

Don't be afraid to substitute products of similar

Nothing bad will happen, the main thing is calories. "If the diet is sushi?", "Can I get a watermelon?". There are products that are not what we call "proper nutrition, weight loss" – fast foods, cakes, etc. But if you replace a product "harmful" or one that is not on the usual menu, you can lose weight! On one condition: the amount of calories per day is not more than the plan (on the menu 1,500 calories). For example: the lunch, the plan was 500 calories. You instead eat sushi, which is also the total calories of 500 calories. So, don't worry. The only "but" – the "better" lunch is always hearty (low-calorie food, eat more). So, if you have a "junk" every day, this won't take long, but I couldn't.

Constant snacking

As you can often hear: "I don't eat, don't seem to lose weight!". If you don't have health problems, that's not true. You eat a lot, simply do not take into account the snacks (bananas, sandwiches, cakes), or incorrectly count the calories, especially if you eat at home. The menu each day – all you can eat daily to lose weight. If the top will be snacks, then nothing happens.

healthy food

We hope to be on the menu every day helps the beginners to lose weight, and then figure out what to feed.