The Menu of proper nutrition for weight loss each and every day with recipes

The girl chooses between an apple and a cake

The only issue that matters to so many women, and that it is a balanced diet? If you are speaking a common language is a well balanced food that helps support the body the quality of the work.

The correct food products, that include all of the necessary vitamins and minerals. They also help the body to compensate for the energy, stay healthy and contribute to weight loss.

The basics of a proper diet to lose weight

There are lots of add-ons, diet menu, weight loss, all of which are built on the nutrition.

In the process of losing weight at home is a very stressful period of time. For this reason, the body needs to replenish the nutrientsthat are lost along with the pounds. But before you change your diet, it is important to calculate your body mass index.

It is not possible to limit yourself to one type of diet. A balanced diet that includes a variety of helpful recipes and products for weight loss.

The basics of a proper diet to lose weight at home:

  • The variety of the diet. You can choose the product according to your tastes, and to enrich them with the menu;
  • Not permissible for the fasting and the overeating;
  • The freshness of the food. Fresh fruits and vegetables contain lots of fiber. They can contribute to the improvement of the metabolism, and it contains just the right amounts of vitamins;
  • The compatibility of the food. Some of the foods that are eaten in a meal. They can affect the body as a whole;
  • The calculation of the calories — it's the single most important factor in the process of weight loss. Choose a day and stick to it.
  • Drinking the proper amount of oxygen in the liquid. Water is the main by-product of a healthy diet. The more water you drink per day.

Where do you start?

Make a few changes to the usual way of a woman's life is not an easy task. Even more so, when it comes to food.

In today's world, it is largely developed, a service of the food. To get started to lose weight on a diet, it's important not to give in to the temptation. A woman must eat healthy, nutritious foods.

  1. The very first thing you must do when you loss weight is to make a menu for the day/week/month.
  2. Afterwards, draw up a daily chart of meals. It is best to divide it into 5 sections.
  3. It is important to give you a menu for each day according to the clock.
  4. To go on a proper diet for weight loss at home, it is important for the gradual. You need to clean lightly from the usual menu of food that contains carbohydrates a simple. It's sweet, cakes, muffins, French toast, smoked sausage, and other addiction to food.

The transition to proper nutrition

Learn how to change the right diet for weight loss at home, you will be able to improve your health and get rid of the extra pounds.

To protect yourself from falling, the woman will need to eliminate a sudden change in your new diet. It is necessary to remove harmful products, substituting them by "useful".

It is important that you avoid hunger during weight loss. The body must be well fed, otherwise, too much of eating might not prevent it.

As it should be on a diet?

Diet proper nutrition for weight loss every day should contain a full range of proteins, fats and carbohydrates. They will have to be absorbed in the body, and enrich it with vitamins and minerals.

How to make a diet for the body. — The right diet should include up to 5 times a day, for example:

  1. Free wi-fi. The flour of oats or buckwheat porridge on the water without the pasta, and salt to taste. You can add fruit, nuts, or tree nuts;
  2. Snack — yogurt, a piece of fruit or a vegetable;
  3. Lunch — soup, the second, the vegetables, low-fat meat;
  4. Lunch — just veggies without the bulk, or yogurt;
  5. Dinner -- the more fiber, vegetables, and fish; it can be a piece of chicken.

That is, the power to be rational and well-balanced diet menu is filled the body from the substances, and to begin to promote weight loss.

Don't forget to take water for weight loss. You should be drinking 2 litres of drinking water per day.

The list of products

The list of the products in the correct diet and weight loss should be enriched with a required reserve of nutrients.

The food should contain carbohydrates slow protein, and fatty acids.

Foods that contain "slow" is the fat, are related to:

  • olive oil, olive oil, corn, and sunflower seed oil;
  • a variety of raw nuts (sunflower seeds and more);
  • very nice;
  • the dark chocolate with the maximum cocoa content.

A large number of proteins , see:

  • the lean flesh.
  • eggs without the yolk;
  • fish and seafood from the sea.
  • cheese products by up to 30% of the fat;
  • the production of milk, with a minimal amount of fat.

The number of slow carbsthat are not reflected in the weight, and it can be found at:

  • cereals (buckwheat, rice, oats, and millet);
  • the mass of the solid products of varieties;
  • the loaf of bread on the base of the bran in grains, without yeast;
  • of baked potato without the oil and salt to taste.

A list of healthy foods from the diet is very varied. It helps a lot to enhance your menu and make it not only useful, but also delicious.

Tips for women after 30

The right diet for weight loss at home for women, and by 30 you should include foods that are rich in calcium. It was after the age of 30, there is a significant reduction of this substance in the body.

With the proper food in the house, will be excluded from the diet in a woman's alcoholic beverages and coffee drinks.

When weight loss is the use of canned food, foods, smoking, and foods with a high fat content in the body is not allowed.

On the menu for weight loss should include more of fresh fruits and vegetables, to regain the metabolic rate and stabilize the immune balance in the body.

The right diet for weight loss at home for women from the 40's , depends on the characteristics of the individual.

At this age, due to hormonal changes slow down the body's metabolism. For proper diet improves your health and promotes weight loss.

The food should contain a low amount of Calories, but for it to be the most useful to you.

On the menu: body slimming, it is necessary to allow the product to speed up the metabolism and improve digestion:

  • the production of milk;
  • lean meat, fish;
  • grain
  • vegetables, fruits, nuts;
  • green;
  • the fruits of the sea and of the t. d. d.

On the menu, and the diet for a week

To make a menu for the week diet, you will need to set up to your personal taste. It is also important to consider the compatibility of the products, and dividing them by the weekend. For example, one day, the crow, the second for fish.

To calculate the daily to the daily necessity of the substances, and Calories. The amount of proteins, fats and carbohydrates each and every day, it is:

  • 50% of a carbohydrate;
  • 30% of the protein;
  • At 20% body fat.

Snacks should be light-weight, to slightly reduce the feeling of hunger during the diet.

According to the method of feeding the main diet should be fruits and vegetables. All the products are of high calorie content the better jobs in the first half of the day, not to exceed the daily rate of calories.

Then, the menu for the week, the food in the correct for weight loss:

Mon.

  1. Breakfast: rice porridge with pumpkin or squash;
  2. Snack: non-fat to the vorozhka;
  3. Breakfast: non-fat soup; salmon baked with vegetables;
  4. Snack: 1 apple, great.
  5. Dinner: salad, vegetables, and grain, cooked breast.

W

  1. oatmeal and a slice of cheese and solid varieties;
  2. and dried fruits;
  3. soup, vegetable, wheat, corn, cooked and baked non-oily fish;
  4. plain yogurt;
  5. tVerona casserole, and green tea.

Pk

  1. cheese, cottage, low-fat, 1 egg;
  2. 1 banana;
  3. soup, mashed potatoes, rice porridge, and fish boiled;
  4. 2 apples,
  5. wheat, boiled brisket with vegetables;

Thu.

  1. omelet with vegetables;
  2. a handful of nuts;
  3. the vegetable soup, mashed potatoes, with a chop in the pair, and
  4. kefir;
  5. a salad of vegetables, and up to 120 g / l of the fish in the steamer.

Sex

  1. Porridge made with wheat, milk, and 1 egg;
  2. fresh fruits;
  3. The vegetable soup, boiled buckwheat, breast, corn cake,
  4. 1 low-fat yogurt;
  5. A salad of fresh vegetables, fresh fish steamed.

Sat.

  1. cheese, cottage, low-fat, 1 egg;
  2. 1 banana;
  3. the vegetable soup, the vegetables and the meat of his chest as a pair;
  4. and dried fruits;
  5. baked fish and rice with vegetables.

Gift

  1. porridge made of oatmeal, and 2 cheesecakes;
  2. 1 banana;
  3. soup-puree of corn with a lower fat content of the fish;
  4. non-greasy to the vorozhka;
  5. garden salad with fresh seasonal vegetables and your chest.

Representing the week-of-weight-loss, it is important to consider the physical or mental stress on the body during the day.

The program for the month of

The program of the appropriate diet to lose weight in a month and will include the following:

  • the small meals.
  • compatibility of products.
  • the distribution of protein, fat and carbohydrates;
  • the use of a product with a low Calories;
  • the majority of the fibers;
  • a ban on salt and the pasta;
  • a regular intake of clean drinking water;
  • the ban on flour, meal, fat content, color;

The highlight of the program of loss of weight to balance. It is important to maintain the stability of consumption of calories for an entire month. Your calorie intake must be greater than the energy consumption.

The best recipes

With the proper nutrition, and a menu for each day includes recipes for tasty, healthy dishes.

It's a simple recipe, that is based in nutrition baked chicken and vegetables.

To prepare the stew you will need:

  • carrots (1 Pc. medium-size);
  • chicken fillet (200 g);
  • red cabbage color and broccoli (250 g);
  • Cherry tomatoes (or conventional);
  • parsley;
  • 30 g of grated parmesan cheese.

For the sauce:

  • the chicken broth (150 ml);
  • dried spices also — red pepper, nutmeg;
  • cheese;
  • the meal:
  • milk or lean sour cream;
  • 2 egg yolks.

Method of preparation:

Wash the kale, collard greens, and divided into inflorescences, to boil till it becomes soft. Add the cabbage to the water, the broth, the cream, the milk, and the seasonings well and cook, covered, for 5 minutes, stirring constantly to the sauce. Beat the egg yolks and add to the sauce, and then simmer until the mixture thickens into a steam bath.

The form for the tart with salt that has been greased with oil and put the cooked chicken, cabbage, and carrots. Pour in the sauce. Add the tomatoes and sprinkle with cheese. Bake in the oven for about 15 minutes, until the formation of the cheese is light golden brown.

Such an easy and tasty recipe, perfect for breakfast, lunch, or dinner.

Recipes for breakfast

Everyone knows that the best time for the meal and coffee in the morning. That is, after you wake up, your body is able to quickly learn from his food. To get the full functionality of all the organs, it is important that every morning you start with a glass of clean water at ambient temperature.

The menu includes a full buffet breakfast, be able to enrich your body with the energy needed.

Recipes for breakfasts, which are useful for your health, and your weight loss will include dishes such as:

Vegetable frittata

Ingredients:

  • the eggs of the hen;
  • parmesan cheese (optional)
  • broccoli;
  • pepper, Bulgarian.;
  • tomatoes;
  • green;
  • onion-poró;
  • the oil of the olive, or of plants (vegetables, the composition may change).

Method of preparation:

We do charge a serving bowl. Whisk it for about 4 to 5 eggs in it. Cut all the vegetables the same size. We charge the same pan, pour the oil and heat it up. For the front, and pour it, mix it well with the eggs, and when we sleep on our vegetable peelings and grass. All of this is spread out over the desire for cheese-making. Put it in a pre-heated oven for 8 to 10 minutes.

The cheese in the casserole for weight loss

Ingredients:

  • cottage cheese — 250 gr.;
  • milk — 100 ml;
  • eggs — 2 pieces;
  • vanilla extract;
  • butter (to grease the way, the pro way).

Method of preparation:

Whisk to blend, the cream, the milk, the brand-new, vanilla, and egg yolks. We turn everything into a homogeneous mass. Further, and separately, whisk 2 protein in a state of "weightlessness". And all of this is added into the cheese mass. The sales Mix. Place on a greased baking sheet. Bake in the oven for 30 to 35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • rice — 200 gr.;
  • water.
  • pumpkin:
  • milk.

Method of preparation:

Clean the pumpkin and cut it into cubes. To put it in a pot. Add the milk, rice, and a little bit of weight. Cook the porridge until it is ready for the rice.

For the breakfast, it is best to refrain from coffee and tea, and the opportunity to take a meal.

Handy's lunch

The breakfast, with a proper diet, there should be a comprehensive and helpful. For the normal functioning of the digestive system is to eat soups. When losing weight it is important to remove the roast and bake the food. Better than that, it is boiling, stir-frying, braising or steaming.

Soup-puree of broccoli and spinach

Ingredients:

  • broccoli — 500 g (fresh/frozen);
  • 2 bundle of spinach;
  • 2 small lamps;
  • the broth of the vegetables;
  • the cream-of-lean — 200 gr.;
  • salt for seasoning.

Method of preparation:

Boil the broccoli (frozen for 30 mins, cool — off after 15 min). The juice does not leak out. Chop the onion and cut finely the spinach. After that, the broth to cook, get him to the broccoli. We do charge a serving bowl, put in it the chopped onion, the spinach, and the broccoli steamed. Grind all in the blender until it forms a uniform consistency. All of this, adding the broth from the meat, add it to the cream, and put it on the fire.

The soup on a low heat bring to a boil. By adding herbs and spices. After that, you have to cook for a further 5 minutes, and then turn off. The soup is now ready!

The fish is baked in the oven

Ingredients:

  • for salmon/carp);
  • lemon juice;
  • parsley;
  • 2 tablespoons of a quart of oil.
  • onion — 1 pc;
  • herbs and spices.

Method of preparation:

To clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. A part of compressing the juice, the second cut in slices. The juice of the lemon, and stir in the parsley, and the olive oil.

Later on, take out a baking sheet, and cover over their role in baking. Put it in the fish. In the abdomen, the part you put in the lemon slices (this can be a sprig of the rosemary/peppermint). All of this is to coat it with oil with the parsley, and the juice of a lemon). Place the onions in a circle. To put it in the oven (pre-heated to 180 degrees). Bake in the oven for 30 minutes.

For the meatballs, in a couple of weight loss

Ingredients:

  • fillet of chicken — 500 gr.;
  • white bread — by 2.5 slices;
  • the milk — 1/3 of the article.
  • onion — 1 pc;
  • 1 egg;
  • salt and ground black pepper.

Method of preparation:

We partake of the bread and dip it in the milk. Beef fillet, cut into the blender (you can be a meat grinder). Chop up the onion and also adding to it all the time. On, whisk the egg, salt to taste. You can add herbs and garlic. All this mix and make cutlets. Afterwards, put them in a double boiler on for half an hour.

You can eat at dinner time?

The recipes for the meals for the right diet to lose weight there are many. The dinner should be light, with a high content of fiber. Carb slow want to delete from the menu.

The pads can be a great option to have dinner for weight loss:

  • all kinds of cabbage;
  • zucchini, eggplant, potatoes, red pepper;
  • grain
  • the solid varieties of pasta, for example.

The lemon dishes, you can add high-quality animal protein in the form of:

  • fish
  • lean cuts of meat;
  • eggs
  • of cottage cheese;
  • the leguminous plants.

Baked salmon

Ingredients:

  • 1 piece of salmon;
  • salt, pepper and dried basil.

Method of preparation:

Steak of salmon with salt and put it on for 20 minutes in refrigerator. After that, you get the pepper, then add to the sauce. Further, in the fish, it is necessary to wrap it in aluminum foil, drizzle with olive oil and place in the preheated oven for about 25 minutes.

After about 25 minutes, if it is carried out on the leaf of a small alarm clock, and leave the fish in for a couple of minutes, you can achieve a golden brown crust.

The rice and vegetables to the law of the diet and weight loss

Ingredients:

  • in the figure;
  • 1 Bulgarian pepper;
  • green;
  • 1 onion;
  • carrot — 1 pc;
  • salt, spices (pepper, turmeric);
  • corn, canned (or polka-dotted, green).

Method of preparation:

Boil the figure (it should be crispy). For the face, we cut up the onion into small cubes. Put it in a pan with the oil, and I gave my heart, about 4-5 minutes. Add the grated carrot, chopped, and black pepper. Boil until they become soft.

Then also, we have added in there, cooked rice, snow peas, and corn). Simmer for 5 to 7 minutes. Add salt and pepper and spread out turmeric and tomym for a further 5 minutes. After that, the rice is ready to eat.

These recipes for a healthy diet not only contributes to weight loss, but will also improve your digestion.

The correct snacks

Snacks throughout the right diet is especially important for weight loss. To achieve the desired result, it is important to be well-fed, but not too much.

A snack that contributes to the filling of the energy and of the effective operation of the brain, so it should be an easy, useful, and healthy.

To facilitate a mid-afternoon snack while losing weight:

  • fruit/vegetables;
  • no pasta, yogurt, or kefir;
  • non-fat cottage cheese;
  • and dried fruits;
  • a handful of nuts (pistachio was the winner, cashew nuts, hazelnuts or filberts, etc.).
  • bars using all natural ingredients (dried fruit, varnish, etc.).
  • the quality of the dark chocolate and green tea.

What are the possible outcomes?

In accordance with the power supply and the physical assets of the load, will enable you to reach a weight-loss efficiently.

Healthy eating for weight loss and well-balanced diet menu, it is able to recover the body of a woman, to make her well, in opus incertum, and eye-catching.

The results of the people who have lost weight on the diet, simply amazing.

Proper nutrition is essential to the health of a person. It also contributes to the reduction of weight and reduction of fat in the body. If your healthy eating habits the weight has stabilized back and forth.