Diet menu for a week for women to lose weight, Fitness classes

For a beautiful and healthy body is necessary, the athletic way of life and a healthy diet. Most of the women want to get rid of extra pounds. Developed special food rations for the weight loss. In the case of scrupulous adherence to the recommendations, the result comes a week later.

The essence and the principles of proper nutrition for losing weight

Cake

The essence of proper nutrition — the liberation of obesity and vitalisation of the body. With a balanced diet weight of the body gradually decreases, total fixed permanently in place.

Rules for a healthy diet the following:

  • Meals frequent and small;
  • Daily rate of water to drink up to 1.5 liters;
  • the diversity of vegetables and fruits;
  • Limitation in the use of mealy calorie-rich products and sweet;
  • when cooking, do not use the method of frying;
  • the correct ratio of nutrients;
  • the final consumption of edible no later than 18.00.

Nutrition according to the rules providing for the consumption of food 5-6 times a day:

  • rich Breakfast;
  • a complete meal;
  • a light dinner;
  • a couple of useful snacking. Try the pyramid of food for weight loss. You make a hierarchical menu by selecting all of the products in the diet, but only in accordance with the principle of the pyramid

Drinks consumed can all be: fruit juices, fruit drinks, fruit drinks, tea, coffee, and more just plain water. Water is useful for 30 minutes before meals and 30 min. after the intake. The intake of water before meals reduce the amount of food consumed. Water improves the work of the intestine and accelerate the metabolism.

Vegetables and fruit are full of bioactive elements. Fiber gives the feeling of satiety and cleanses the intestines. Vitamins and minerals — is the pledge of the health of the body.

Don't have to complete sweet treats and pastries from the diet exclude. Dessert, cooked oatmeal, and fruit to bring benefit to the body only.

In the process of the preparation of food excess fat absorbed. According to the rules, the heat treatment must be such as: cooking, stewing, baking.

What is allowed to eat

Diet to lose weight for a week for women provides for the use of certain products, and imposed a ban on others.

Approved Products:

Protein-Rich Foods:

  • Chicken Breast, Rabbit, Turkey, Lamb, Beef;
  • low-fat dairy products;
  • Quail eggs;
  • low-fat cheese;
  • Nuts.

Food, the fat:

  • vegetable oils;
  • Fish and fish oil;
  • Dairy products;
  • Nuts.

Food, the the right carbs:

  • Pasta, made of wheat of firm grades;
  • Legumes;
  • all cereals except Manna;
  • Potatoes;
  • Fruit.

Products rich in fiber:

  • Flaxseed;
  • Cocoa;
  • Figs and apricots;
  • Almond;
  • the berries of the dogrose;
  • Whole-Grain Bread, Bran.

Foods rich in vitamins:

  • Vegetables, Herbs, Fruit;
  • Grits;
  • Eggs and dairy products;
  • dietary meat, fish.

Prohibited Products

Doughnuts

In the case of adherence to a healthy diet products are not recommended:

  • Chips, cookies with spices, salted nuts;
  • Popcorn;
  • Semi-finished products of fast preparation;
  • Factory bakery with a long shelf life;
  • Mayonnaise;
  • fully ready Shop for food.

Diet, advantages, disadvantage: the long-term nature. In a short period of time, it is impracticable to get rid of excess weight. Correctly developed diet program allows you to gradually lose weight and keep the result at the right level. Yoga classes and massages to speed up the process of weight loss.

Planning the diet is dependent on the activity of the people. The average daily calorie intake for women is 2000, for men 2300. Half of all the nutrients, polysaccharides, Glucose, starch, 30% proteins, 20% fats.

Wherein each time a census of the energy value of meals eaten, enough, a choice for one of the following options. Food must be versatile, meals not repeated more than 2 times for 7 days.

Breakfast:

  • Porridge with nuts, dried fruits on the water or skimmed milk.
  • Sandwich: whole grain bread, cooked chicken meat, a blend of herbs and vegetables, low-calorie cheese. Kefir.
  • Omelette with herbs. Fruit Mix.
  • Cottage cheese with sour cream, jam, fruits dry.
  • Fruit soup.

Lunch:

  • Durum wheat pasta (with cheese). Stew.
  • Cauliflower with cream, Greece? Porridge, egg whites of eggs from the oven.
  • Vegetable Lasagna.
  • Soup with rice, vegetables.
  • Light bread or Pizza.

Evening Meal:

  • Steamed vegetables, boiled chicken meat.
  • Seafood with rice.
  • Omelette with herbs.
  • Baked pudding from cottage cheese. A light salad.
  • Baked in the oven vegetables. Cooked Beef.

Between-Meal:

  • Kefir with honey, jam.
  • Dark Chocolate, Fruit Mix.
  • Diet crispbread with cottage cheese.
  • Dried Fruit, Nuts.
  • Oat biscuits.

The program proper nutrition recommends:

  • Breakfast cereals;
  • White bread;
  • calorie-rich pastries;
  • Confectionery Confectionery;
  • Chips and crackers;
  • Diet Pasta;
  • artificial juices, carbonated beverages;
  • Alcohol.

To find any product with a high calorie content is a useful replacement for a. Useful nutrition — the key to well-being and the beauty of the body.

Fluid intake

Drinking-order — mode adopted by intake of fluids. Standards for the reception of liquids in relation to the type of activity of the person and his age. For the organism to be harmful, such as water deficiency and excess. Hectic absorption of water has a negative effect on the process of processing food, the work of the heart, of the kidneys.

The human body consists of water on 70%, therefore, to organize carefully the receive mode of liquid is important. The greater the weight of the human body, the greater the standard of use of the water. In the quiet life of the Person with a weight of 50-60 kg needs to drink up to 2 litres of water a day, 70-80 kg — 2.5-litre, 90 to 100 kg — 3 litres. In considerable physical activity, hot weather, Norma water for people 50-70 kg, equal to 3 liters 80-100 kg 4 litres.

Water is useful to drink for 20 minutes before the meal. During the meal, absorption of water is denied. The intake of water after the meal is allowed after the complete digestion of food: from 30 minutes to 6 hours.

In the morning on an empty stomach, drinking of 200 ml of juice of lemon slices is recommended. For the Breakfast, herbal or normal tea, volume: Pint. Before eating 200-400 ml of water to drink. Fluid intake stop going for 2 hours prior to bedtime. The water should be boiled.

At observance of the correct mode of use of liquid in the attention to the drinking of tea (black, green, herbal). Freshly brewed weak tea brings the body benefit. Fruit and vegetable juices are also important, but the juices should be freshly squeezed: freshly squeezed juice has a negative effect on the pancreas. The standard of the juice — 1.5 liters.

The right Snacks

Eat

Diet to lose weight for a week for women, with the right Snacks, all of which contribute to the harmony of the forms. Between meal intake of small quantities of healthy food for the light Hunger is.

Basic snacking — 2. Breakfast, afternoon meal, 2. Dinner. To snack on arms animal-derived products, rich in protein, fruit with honey, dark chocolate, low-fat dairy products are fat

Range of products for the 2. Breakfast is dependent on the abundance and the full value of the food that is eaten for 1. Breakfast. If 1. the Breakfast was dense, for a snack between meals, an Apple, orange, suitable, dry fruits. A Cup of coffee (tea) on the 1. Breakfast is a Snack dish made of cottage cheese, boiled eggs, oatmeal

Between lunch and dinner a snack can have lunch. Time for a Snack in the afternoon occurs in the Finale of the working day. The afternoon meal will not eat too much for dinner. Ideal for afternoon tea, the milk and milk products.

The second dinner, the intake of Kefir for 4 hours before bedtime.

Under the right fast small receptions eat in between meals, fast Food is prohibited. The appropriate products, enriched with complex carbohydrates: cereals, bread, dried fruit, nuts, a Sandwich of grain bread with low-fat meat, easy yogurt.

Way of cooking

Diet to lose weight for a week for women, the courts, by the following characteristics:

  • raw foods are exposed to, cook, clear, bake it in the oven, cook a few;
  • the roast is fully excluded;
  • Porridge is cooked only on the water;
  • Preparation on the Grill;
  • Drinks are prepared without sugar.

Power supply after 30 years

A balanced diet for a week for women at different ages provides for the creation of a special set of foods for losing weight.

Weekly menu for a healthy diet:

1. Monday:

  • lean porridge with pumpkin, Ricotta;
  • light soup;
  • baked fish, vegetables;
  • Fruit-Berries-Assorted;
  • dietary meat, vegetables.

2. Tuesday:

  • Oatmeal with berries, dried fruit;
  • cheesy Sandwich;
  • Soup with cabbage;
  • low-fat cottage cheese;
  • Buckwheat Fish.

3. Wednesday:

  • Oatmeal with honey, dried fruit;
  • boiled eggs;
  • Soup made of spinach, chicken breast;
  • cheesy-Sandwich, Apple;
  • cooked Turkey, steamed vegetables.

4. Thursday:

  • Omelet with vegetables;
  • Yogurt with nuts;
  • Bouillon with vegetables, salt potatoes with a cutlet of lean meat;
  • Yogurt with Dill;
  • vegetable variation, a fish.

5. Friday:

  • Vegetables, eggs, baked;
  • Fruit Allsorts;
  • Thick soup with spinach, steak, stewed;
  • Curd without sugar;
  • the braised vegetables, rice.

6. Saturday:

  • the porridge made from buckwheat;
  • poached quail eggs;
  • Soup vegetables, rabbit with vegetables;
  • Cottage cheese with milk;
  • Fruit-Allsorts.

7. Sunday:

  • Cheese cake, steamed fish, boiled fish;
  • boiled egg, Apple;
  • low-fat meat soup;
  • a pinch of almonds.
  • baked fish, vegetables-Mix.

After 40 Years

Diet to lose weight for a week for women of 40 years:

1. Monday:

  • Oatmeal, bread made of coarse flour with cheese;
  • Fruit;
  • Chicken soup with vegetables-Set, tomato salad;
  • Milk drink;
  • the fish soup, stewed vegetables, vegetable juice.

2. Tuesday:

  • Buckwheat, Coffee,;
  • Pudding;
  • Fish Soup, Bean Soup, Salad, Compote;
  • Tea with cottage cheese Muffin;
  • Vegetable casserole, Schnitzel, steamed Mors,.

3. Wednesday:

  • Porridge made of rice with milk, wholemeal bread, cocoa;
  • Banana;
  • Beef soup, Mix vegetables, cheese;
  • Fruit Mix;
  • fried chicken white meat, vegetables.

4. Thursday:

  • an egg-Sandwich with meat, juice;
  • low-calorie biscuits, tea;
  • Soup with celery, vegetable Mix with chicken;
  • Cottage Cheese, Raisins;
  • baked fish with rice and raw vegetables.

5. Friday:

  • Milk, noodles, a Sandwich with cheese, tea;
  • Fruit Mix;
  • Mushroom soup, a Mix of raw vegetables, Mors;
  • Berry Yogurt;
  • Rabbit stewed with potatoes.

6. Saturday:

  • Vinaigrette, Berry Morse;
  • baked Apple;
  • Pasta with seafood, salad;
  • Peppers stuffed with Ricotta;
  • Schnitzel of Turkey meat with cooked beans.

7. Sunday:

  • baked pasta with eggs;
  • Cheese, Cucumbers;
  • Broth from chicken and vegetables, light salad, whole-grain bread;
  • Quark;
  • Sauerkraut, Beef And Veal Croquettes.

Exemplary menu for a week for women aged 50 years

Characteristics of the nutrition for women over the age of 50 years:

1. Monday:

  • Oatmeal, Tea;
  • Apple;
  • the soup with the vegetables, vegetables;
  • Yogurt;
  • Mashed potatoes, Vinaigrette;
  • Milk beverage.

2. Tuesday:

  • mixed with Dill-cottage cheese, tea;
  • Fruit Allsorts;
  • Fish;
  • vegetables variation;
  • Steam Omelet;
  • Milk beverage.

3. Wednesday:

  • Porridge made of rice, juice;
  • Assorted Berry;
  • the broth, with Sauerkraut, chicken Schnitzel;
  • Kefir;
  • Vegetables-Potato, Salad;
  • Tea.

4. Thursday:

  • Oatmeal, dried fruits, coffee;
  • Steam Cheese Cake, Tea;
  • Vegetable Mix, chicken breast from the oven;
  • Vegetable juice;
  • Meatballs from fish with potatoes;
  • Apple.

5. Friday:

  • Curd Casserole, Tea;
  • boiled eggs;
  • Fish in foil, baked vegetables;
  • rjaschenka;
  • Buckwheat with seafood;
  • Banana.

6. Saturday:

  • the salad from sea cabbage, compote;
  • Fruits, Nuts;
  • Soup with meatballs, low-fat cheese;
  • honeybush tea;
  • Parboiled set of vegetables, beef on the Grill;
  • Juice.

7. Sunday:

  • beetroot salad, tea;
  • Fruit-Berries-Assorted;
  • boiled fish baked with potatoes;
  • Juice;
  • Ear, Ragout of vegetables;
  • Kefir.

Results after a week

Follow the recommendations, the weight reduces to 1.5 kg per week. When you have an active lifestyle and healthy diet weight loss per week-3 kg.

At any age for women always important to lose weight. In pursuit of the proper nutrition, the body fat deposits gets rid of, is stronger. Already after a week, visible results.

20.09.2018