Diet for weight loss: menus for every day, the basics of nutrition, the list of products

If you lose seriously for your diet and the pounds, is the most important task is the selection of the right diet. It is best if you turned in to your System power supply for life. Therefore, hard monodiets based on the short period. here is not suitable, The undisputed favorite among the supply systems, which are suitable for weight loss is proper nutrition. It is it will help you to lose weight safely and effectively.

Diet for weight loss

What is the correct diet?

The proper nutrition (it is also considered a healthy or balanced diet) is a System that includes the rejection of harmful food. The consumption of healthy foods, promotes normal function of the body, improving health and appearance. In addition, you will be able to develop, to avoid many diseases, due to wrong diet.

If your target is not only healthy, but lose weight, then you need to keep an eye on the number of calories consumed and the ratio of proteins, fats and carbohydrates in the food To reduce calorie intake, you can cook, stewing, boiling, steaming, cooking without oil in the oven or on the Grill. Remember that proper nutrition means quick weight loss, you need to lose weight slowly. The results of stepwise losing weight, stay much longer than the effect of Express diet.

The basic principles

There are some rules and principles that must be followed if you decide to go on the right diet.

  1. On the day there are 5-6 times. These three full meals and a few Snacks.
  2. The portions must not be large. Visually serving of food must fit in a glass. This means you need to eat often, but slowly.
  3. Perfectly, if you eat at the same time every day.
  4. In between meals, a break of not more than 4 hours.
  5. The Breakfast consists of complex carbohydrates, they help saturate the body for a long time.
  6. For dinner, you need proteins.
  7. Eliminate from your diet foods that contain large amounts of preservatives.
  8. Be sure to drink plenty of water. It is necessary for the normal vital activity of the organism. In addition, the water helps in weight loss.
  9. Fruits separate from main meals, as it contains sugar.
  10. Do not drink while eating. Water can be used, either 10 minutes before the meal or after 40 minutes.
  11. Dinner 4 hours before bedtime.
  12. Fruits and vegetables should be about half of the ration.
  13. Not completely fats to exclude. Value replace unhealthy fats to useful. They eat nuts, olive oil, oily fish.
  14. They prefer unprocessed products.
  15. Sweet juices, compotes, tea, and coffee than for the food.
  16. Do not scold, for the failure. Not worth it to throw up because of this diet. To eat more the next day.

Products

proper nutrition

The following products are useful:

  • Dairy products (low-fat);
  • lean meat (chicken breast, rabbit, Turkey, beef);
  • Vegetables;
  • Fruit;
  • Grits;
  • Whole-grain bread and crispbread;
  • Fish;
  • Eggs;
  • Nuts and dried fruits.

Sugar you can replace with honey or natural sugar substitutes. You try to fruit eliminate fruit juices, because they contain too much sugar.

What you use, if you decide to go on the right diet:

  • fast Food;
  • Sausage;
  • Lemonade;
  • Chips;
  • Chocolate bars;
  • Flour products;
  • fried dishes;
  • greasy dishes;
  • Mayonnaise;
  • Semi-finished products.

The menu for each day

DayBreakfastBrunchLunchAfternoon snackDinner
Monday200 G of oatmeal with a spoonful of honey, whole-grain bread2 applesLight chicken broth with slices of chicken breast, whole grain breadA Glass Of Butter Milk200 G Cottage Cheese (0-2%), Vegetables, Salad
Tuesday200 G Of Buckwheat, Whole-Grain Bread200 G Of Fruit SaladLow-fat soup, a slice of whole grain bread150 G Of Yogurt, 30 G Of Walnuts200 G of fried chicken breast, vegetables, salad
WednesdayA couple of scrambled eggs from 2 eggs, 2 wholemeal bread150 G Yoghurt200 G fried fish, 150 G salad from cabbage2 all the fruit200 grams of boiled beef, salad of green
Thursday200 G of oatmeal with milk50 G of dried fruits, 30 G of nuts200 G of vegetable stew, a piece of whole grain breadA Glass Of Butter Milk200 G low-fat cottage cheese
Friday200 G oatmeal, 50 G of berriesGlass Of YogurtChicken Broth, Vegetable Salad2 apples200 G of steamed fish, salad from cucumbers and tomatoes
SaturdayOmelette made of 2 eggs, 2 wholemeal breadA Glass Of Butter Milk100 G steamed fish, 100 grams of riceSalad of fruitsSalad from vegetables and boiled beef with vegetable oil
Sunday100 G of cereals, milk flavored2 orangeVegetable salad with boiled beef, whole-grain breadProtein ShakeBaked Chicken Breast, Vegetables, Salad
The menu for each day

As you can see, using different combinations of the products offered by us (and this list is not their number is limited), you can get a full-fledged, miscellaneous, and, above all, the menu for the monthly weight loss and proper nutrition. Of course, you need imagination and a bit of tightening culinary skills, but the goal is worth it.

28.09.2018