Good food for weight loss+menu of the week

In all of these diets have one thing in common: they offer a meal plan, noting that it will be removed from the promised number of pounds. You have seen the labels of these drugs and tools for the burning of fat, which is represented generally thin and epicoeni people, and next to it the numbers of calories and by how much you reject them, not doing anything. Sounds tempting?! Unfortunately, the majority of these plans of a "proper" nutrition is related not only to the prohibitions, but which, often, with the risks to the health. Therefore, it is not surprising that the effect of these diets do not last long and, often, activates the principle of wings.

In this superhabundantia colere of all kinds of nutrition plans and diets, that a single voice, with the promise of a rapid weight loss can be very difficult to get a clear picture and understanding of all the ins and outs of the process of weight loss and its effects in the body of the person. Carbohydrates — this is bad? Give up, full of fat? And the sweets in general are banned? This is just some of the questions, answering which you can choose the most suitable for your diet plan.

Choose the right diet to lose weight long-term

Healthy eating</1_img>

Who want to keep the weight and the effect of the diet in the long term, you must change your daily diet to always (or at least while you are going to be in the weight). Although with the help of some radical diet you can always reset to 5 kilos in 14 days, but after a while back to start to eat as usual, and all the cast extra pounds return to their favorite locations: the hips, abdomen, buttocks. These fast diet know only two words: "reduce" and "exclude", and this is wrong and it is inappropriate to approach for the normal functioning of the human organism. Hence the symptoms such as fatigue, headaches and a bad mood.

In addition, with the rapid restoration of weight is lost mainly in the liquid, but not grease. If the body to limit the entry of protein, the situation is aggravated even more, as he quickly reacts to this decrease and begins pumping up the muscle mass for the production of energy. And the muscle mass is autologous from the furnace of burning of fat, which should not suffer in the process of weight loss. Even in the resting state that themselves consume energy. Therefore, the less muscle mass — decrease of the speed of the basal metabolism. When after the diet is returned to your usual nutrition, the weight gain can not be avoided, therefore, choose healthy pp meals to lose weight.

Conclusion: You do not give your body the time to reset the excess weight, the relatively quick mark again and it successfully receives. Instead of trusting in the promises of the miraculous of the media and the diets for weight loss worth to create long-term eating plan initial, whose goal will be the maintenance of your body at the time of slimming, then, you save the progress you weight.

Tips for choosing a eating plan for weight loss

Who wish to lose weight, you must burn more calories than you consume. This rule sounds so easy, because, in reality, is such and is. In theory, all these infinite limit the diet are not needed at all. This is probably the reason that there is not ANY DIET, it is guaranteed that it will work. You can eat everything you like, just do not forget that, if you consume more calories than you burn, you will gain weight.

For the good health and the slim figure that we should give up not only fast food and sweets, to provide the body with all the nutrients needed. Instead, go to the no sugar jam.

Finished and of a universal diet plan for weight loss do not, and this, in my opinion, great. Finally, each one of us has different preferences of taste in the food. But to lose weight, eating plan should be a total of to have a negative calorie balance.

To find the eating plan of your purpose should be to long-term diet, because only he who has become accustomed to the new diet, you will be able to control your weight permanently. Otherwise, it's worth the wait for a effect to start.

A diet plan very useful especially in the beginning of the diet, because you won't have to wonder what to cook today, and the options of the paragraphs menu for weight loss are very varied. The probability of that in your diet, proper diet for weight loss to drop his usual or harmful, the food is very little. Ideally, one should compose a plan of the weekend for the following week.

Another advantage of an eating plan is the fact that throughout the day and strictly at certain times the body receives all the necessary nutrientsyou need. In the early stages of the addiction I recommend the programming of a proper nutrition for weight loss, you to stimulate, to make it all in time. Therefore, it can prevent the onset of symptoms of exhaustion and lupinus appetite. At the time of the intake of foods that you should eat as much as you need to, to be filled, otherwise malnutrition can cause you to surculos finally, as well as the drive the food will be irresistible

Many are confused when they think that the less you have, the better will be the result. However, the truth looks very different when a person receives fewer calories from food, the body reduces the speed of exchange of substances for energy saving. In the early days of the diet you lose some pounds in the invoice of water and muscle mass, but not at the expense of the fat. To break down fat, the body needs the enormous cost of energy, the only source of which is the right amount of food. Healthy eating for weight loss should be your priority choice.

The meals and the time

As you start to eat correctly and how to lose weight with proper nutrition? The beginning is always difficult. Changes in the diet is always related with changes in the taste of their addictions. The canned food, during the lunch break, chop between the work of French fries and sweet snacks in front of the tv even more complicate the process of weight loss.

An eating plan designed for the phase of habituation has happened to you in the most comfortable way, as well as the first few days and weeks more difficult. The good news is that the body quickly enough gets used to the new diet, and the slimming process progresses much easier.

How many times a day to eat in time of changes in the diet, decide for yourself. This can be three big meals or five small. I personally recommend three big meals, because in order to reach the desired weight, you must eat nourishingly. The more often you eat, the less should be lots, not to exceed the recommended daily calories. This is the main drawback frequent feeding. It is also important to eat nourishingly, between meals does not arrive in time of hunger. You can eat bars are low in calories. Another advantage of meals is that the body has sufficient time for the metabolism and digestion. Between meals thequaedam moisturizer of insulin and blood sugardown, and starts the fat burning process. Homemade breakfast is the basis of all meals, which plays a decisive role. In the morning, the body needs a sufficient amount of energy to start the day. Carbohydrates, such as cereals, bread, muffins, and fruit, heat up the metabolism and give the body the necessary charge of energy. A balanced diet for lunch. Only during the lunch hour, as a general rule, is it not time to think about food. Many eat in the cafeteria, the restaurant or take something to go. Instead of asking for something that corpulentiores, fried potatoes and sausages with curry sauce, for example, choose a useful alternative in the composition of the product, potatoes with fried eggs, rice with chicken, pectus or tuna salad with bread. You can even enjoy a sweet dessert, but then you will have to reduce the number of carbohydrates during the time of the main meal. the power</2_img> In the evening, the meal should be rich in proteins, which will allow the body to efficiently digest fat in the evening. Carbohydrates, such as bread, pasta, rice, potatoes, sugar, fruit, should be avoided at night. Instead, in your menu you can activate a low-fat meat, fish, cheese, cottage cheese, tofu, as well as salads and vegetables. The smaller the product has been subject to any treatment and, in particular, that the more natural food, the better it is suitable for weight loss. So you save yourself from hidden calories and sugar, additives and fats. Who well eats, the hours of meals, feeling safe between them. The constant desire for something to chew or eat to give up. This is a reference of calories in the drinks. In place of the cola, soft drinks, dairy products, beverages, and caloric coffee and sweet juices, choose water, vanilla, unsweetened tea and black coffee, so you save yourself from excess calories and speed up the process of weight loss!!! Below we have prepared a sample menu proper diet per week for weight loss that you can take for the base.

The healthy eating plan to lose weight: sample menu 1 week

Below is an example of a diet plan to lose weight in a week. It is only an example, as well as a customized plan of food always depends on the personnel needs of calories and the state of health, presence of diseases.

Monday — Thursday

MONDAY TUESDAY WEDNESDAY THURSDAY
Breakfast
  • 100 grams of Muesli
  • (sugar-free)2 c. tablespoons of wheat germ
  • bran
  • 1 apple
  • 1 banana
  • 250 ml soy milk
(810 kcal)
  • 2 slices of bread
  • of tselnozernist.
  • conspersa1 polbyanaya
  • bun
  • Year 25 drainage. the oil
  • 20, confiture
  • 1 apple
(706 kcal)
  • 8 c. tablespoons of corn
  • cereals (without Ahara)
  • 4 c. oat oats
  • 20, of the raisins
  • 1 pear
  • 250 ml of orange. juice
(544 kcal)
  • 4 slices of crack. Khlebtsov
  • 1 roll
  • Year 25 drainage. Oil
  • 2 teaspoons of walnuts. nougat
  • 2 teaspoons of jam
  • 75, of the grape
(680 kcal)
Lunch
Salad with tortilla and the vegetation of theIngredients for the salad:
  • 150, leaf lettuce,
  • 1 tomato,
  • 1 bell pepper,
  • 1 carrot,
  • salad dressing of vinegar and oil
For the tortilla:
  • 1 egg,
  • 1 tbsp cottage cheese,
  • the vegetable
  • Dessert:
  • Year 150 of the fruit
  • yogurt (3.5% fat)
(388 kcal)
The sandwich with pectus turkey
  • 1 roll,
  • 1 tsp of margarine
  • the leaves of lettuce,
  • 50, turkey breast,
  • 1 cooked hard-boiled eggs,
  • conciderunt in slices,
  • 1 tomato
Dessert:
  • 150, chocolate pudding
(461 kcal)
Sierra ribbon noodles with spinach
  • 200 grams of spinach leaves ,
  • 125, noodles,
  • 1 onion,
  • 1 clove of garlic,
  • 2 bell peppers: red and yellow,
  • 50, a young man of cheese
  • The year 40 of goat cheese,
  • salt,
  • pepper
(715 kcal)
The potatoes in the "uniform" with cottage cheese
  • 300 the year of the potato (preferably not tenderize),
  • 200 grams of cottage cheese,
  • 1/2 beam porrum sectivum-luke,
  • 1 teaspoons of cumin Seeds,
  • 3 c. tablespoons of mineral water with gas,
  • salt,
  • pepper
(367 kcal)
The dinner
Fish with Curtis and vegetables
  • 150, fish fillet,
  • 200 grams of eggplant,
  • 2 tomatoes
  • 1 small onion,
  • 1 clove of garlic,
  • 1 teaspoon of oil,
  • 1 teaspoon of powder of Curtis,
  • 1 c. tablespoons of parsley, salt, pepper
(393 kcal)
Salad of cauliflower with salmon:
  • 250, fillet of salmon,
  • 1/2 cauliflower,
  • 1 teaspoon, vegetable stock cube,
  • 2 c. tablespoons of vinegar of wine,
  • the leaves of basil,
  • 2 c. tablespoons of olive oil,
  • salt,
  • pepper
(403 kcal)
Chicken breast with paprika:
  • 2 chicken breasts,
  • 2 red bell peppers,
  • 2 onions slightly.,
  • 2 cloves of garlic,
  • 150 ml of chicken broth,
  • 1 sprig of rosemary,
  • 1 c. tablespoons of olive oil,
  • 1/2 teaspoon cayenne pepper,
  • salt,
  • pepper
(368 kcal)
Pork medallions with red beet
  • 200 fillets of pork,
  • 1 onion-shallot,
  • 200 grams of beets, cooked,
  • 100 ml magneziynogo of the milk ,
  • 1 c. tablespoons of olive oil,
  • salt,
  • pepper
(462 kcal)
Calories
1591 kcal 1570 kcal 1627 kcal 1509 kcal

Friday — Sunday

FRIDAY SATURDAY The RESURRECTION
Breakfast
2 the toast of tselnozernist. conspersa,2 scones, 30, vegetarian spread 1 red bell pepper 1 teaspoon of honey (534 kcal)
  • 4 c. oat cereal with pieces of fruit (without sugar),
  • 5 c. tablespoons of wheat bran
  • 2 teaspoons of walnuts
  • 2 kiwis
  • The year 400, yogurt and soy
(731 kcal)
  • 2 slices of rye bread
  • 2 the toast of tselnozernist. conspersa
  • 10 g of butter
  • 30, vegetarian spread
  • Year 50 of cucumber salad
  • 2 tomatoes
  • 1 bell pepper
(520 kcal)
Lunch
Fried rice:
  • The year 60 Aenean rice
  • 100 grams of chicken breast
  • 100 grams of green peas (cold.)
  • 3 shrimp
  • 1 c. tablespoons of Oil
  • 1/2 teaspoons turmeric powder
  • 1 clove of garlic
  • 1 c. tablespoons of soy sauce
  • 1/2 teaspoons turmeric powder
  • 1/2 teaspoons ensemble of
  • a little bit of lime
  • The year 40 of beans beans
(709 kcal)
Soup of carrots and potatoes:
  • 50, hunting sausages
  • 1 onion
  • 200 grams of potatoes
  • 200 grams of carrots
  • 1 teaspoon of butter
  • 350 ml vegetable broth
  • ground nutmeg
  • salt
  • pepper
  • fresh parsley leaves
(471 kcal)
A pizza on the pita panem:
  • 1/2 lavash
  • 1 c. tablespoons of tomato paste
  • Year 50 toast with tomato
  • 1 clove of garlic
  • 2 tomatoes
  • 1 bell pepper
  • 2 mashed berries of juniper
  • 100 grams of mozzarella
  • 2 tomatoes
  • 1 c. tablespoons of olive oil
  • salt, pepper
  • basil leaves
(722 kcal)
The dinner
Scrambled eggs with mushrooms:
  • 3 eggs
  • 2 c. tablespoons of low-fat milk (1.5%)
  • 1 c. tablespoons of oil
  • fresh parsley
  • 100 grams of leaf lettuce
  • 1 c. tablespoons of balsamic vinegar
  • 1/2 teaspoons Mustard
  • salt
  • pepper
(393 kcal)
Steak with cucumis sauce:
  • 150, fillet of beef
  • 1 cucumber marinated
  • 1 cucumber spicy
  • 1 Gherkin
  • salt
  • a bit of watercress-salad
  • 1 c. tablespoons of oil
  • salt
  • pepper
(482 kcal)
Baked brinza
  • 180, the sheep Cheese (9% fat)
  • Year 150 cherry tomatoes
  • 3 green olives (pitted)
  • 1 c. tablespoons of capers
  • 1 teaspoons of seasoning Harissa
  • 1 clove of garlic
  • 1/2 lemon
  • 1 sprig of rosemary
  • 1 teaspoon of olive oil
  • salt, pepper
(352 kcal)
Calories
around 1636 kcal 1684 kcal 1594 kcal