The rules of the drafting of the letter of the week to lose weight

For many men and women relevant to the topic remains the power and is closely associated with the loss of weight. It depends on the well-being, mood and attractive appearance, which brings with it the confidence. The topic of nutrition, regimens, product selection for the menu dedicated an incredible amount of books, revealing the secrets of the weight loss. But where do you start? The best option is to choose the menu for the week to lose weight. Later it can be used as the basis of a system of power.

The basic principles of nutrition for weight loss

Products, healthy eating

A universal recipe and how to eat to lose weight, do not exist. To determine the appropriate weekly menu to lose weight fast, will need to take into account the individual characteristics of the body. For years, the research in this field, the scientists were able to develop a framework that reflects the principles of a proper diet, taking into account important factors:

Letter to lose weight should stay variety of content, balanced protein, fats, carbohydrates.

The correct mode of supply provides for the consumption of those who want to lose the kilos of more cereals.

To maintain the balance of vitamins in the body, it is necessary to include in the daily menu of vegetables and fruits.

To lose weight, can not be excluded from the menu of dairy products, but with the age be better used in limited quantity.

In the weekly menu must necessarily be present in fish, which is the source of the beneficial omega-3 fatty acids acids.

Very exclude fat from the diet is absolutely impossible, but to lose weight it is best to replace the animal-based herbs.

Violate the nutrition and prevent weight loss bad habits, but the physical effort only are welcome. Without a visit to the gym to lose weight will be difficult: the menu of the diet of the dishes and the correct way of eating is just a necessary part of a weight loss program. If there is no desire of a lot of relief of excess weight, it is necessary to take into account two important factors. To lose weight fast plan your menu at least a week and to eat fresh products, including in the diet lean meat, fish, vegetables, cheese fresh, fruits.

How to prepare a menu?

Menu planning for the week — which is what you should begin. It will depend on the effectiveness of be to lose weight, get rid of those extra pounds. The other positive side of the menu planning for weight loss involves a saving of time and money, as meat, fish, vegetables, fruits, fish, dairy products, beverage a certain amount have to buy in advance.

Before shopping, pre-prepare, or to view the menu. In the selection of products and dishes are based on daily norm of proteins, fats, carbohydrates, and the compatibility of the products. To lose weight it is recommended to snack between breakfast, lunch, dinner, fresh fruit or nuts, should also be taken into account in the drafting of the letter.

Example of menu of the week for men and women

If you're determined to lose weight, proceed to the execution of the task, using the example of the menu weekly for effective weight loss. The extra kilos are needed immediately. Following the correct mode of supply, prepares the menus so that in daily life does not feel uncomfortable. Ideally, this mode it is necessary to follow all the time, to include in the diet a wide variety of products. Estimated weekly menus for people who want to lose weight looks like this:

Day 1 (Monday)
  1. The daily quantity of calories, up to a maximum of 1200 kcal.
  2. Breakfast: oatmeal (100 g), green tea. In porridge, you can add raisins.
  3. Appetizer: 1 glass of broth of yogurt, cereal, biscuits (2 pieces).
  4. Lunch: 100 grams of boiling rice, chicken breast, tomato, a glass of mineral water without gas.
  5. Snack: kiwi fruit or natural yogurt.
  6. Dinner: crab meat, vegetable salad, mineral water. Day 2 (Tuesday)
Day 2 (Tuesday)
  1. The daily quantity of calories, up to a maximum of 1200 kcal.
  2. Breakfast: 2 bread, 1 boiled egg, tea or coffee without sugar. It is permitted to replace the tea drinks to lose weight.
  3. Snack: nuts, pears.
  4. Lunch: a fillet of beef, cucumber or other vegetables.
  5. Snack: cereal biscuits, carrot juice.
  6. Dinner: fish stew (lean varieties), salad, mineral water without gas.
Day 3 (Wednesday)
  1. The daily amount of calories: up to 1185 kcal.
  2. Breakfast: buckwheat porridge (100 g), green tea or coffee.
  3. Snack: lean curd, mineral water.
  4. Lunch: salad with octopus, soft cheese (60 g), tea.
  5. Snack: natural yoghurt (125 g), vegetable salad, dressed with lemon.
  6. Dinner: eggs, tomato, mineral water.
Day 4 (Thursday)
  1. The daily amount of calories: up to 1185 kcal.
  2. Breakfast: oatmeal (100 g), grapefruit, green tea or coffee.
  3. Snack: 1 boiled egg, vegetable juice.
  4. Lunch: risotto with mushrooms, mineral water.
  5. Snack: apple, cottage cheese (125 g), tea.
  6. Dinner: vegetable salad with cheese and mineral water.
5th day (Friday)
  1. The daily amount of calories: up to 1150 kcal.
  2. In the breakfast: cheese (30 g), cereal, crackers, dried apricots (60 g), green tea.
  3. Snack: cottage cheese (125 g), mineral water.
  4. Dinner: boiled beef (150 g) with green peas, vegetable juice.
  5. Snack: fried with tomato and onion, mushrooms, mineral water.
  6. Dinner: king prawns (200 g), parsley, mineral water.
6th day (Saturday)
  1. The daily amount of calories: up to 1120 kcal.
  2. Breakfast: buckwheat porridge (100 g), fueled by olive oil (1 tablespoon), tea.
  3. Snack: tomatoes with basil, mozzarella cheese (100 g).
  4. Lunch: fish (100 g) to the grill, potato (baked), vegetable salad with lemon juice
  5. Snack: natural yoghurt (125 g), mineral water.
  6. Dinner: vegetable stew, tea.
Day 7 (Sunday)
  1. The daily amount of calories: 1140 kcal.
  2. Breakfast: low fat cottage cheese (150 g), nuts (100 g), coffee or tea without sugar.
  3. Snack: curd (1 cup), cereal biscuits (2 pieces)
  4. At lunch: green beans with lemon, green tea.
  5. Snack: a hard-boiled egg (1 piece), apple, tomato, mineral water.
  6. Dinner: boiled beef (150 g), cabbage salad (100 g) mineral water.

Diet recipes meals to lose weight

Vegetable salad

To lose weight it is important to consume fresh vegetables, fruit, meat, dairy products, you should also plan the menu and go on a diet. The principle of nutrition involves a waiver of the harmful food, the restructuring of the regime, eat smaller portions. Along with the diet recipes of the dishes to lose weight, bringing the weight to the optimal settings, will be faster, and the prize will become a slim figure and joy.

Diets to lose weight is based on two principles: low in calories and easy the cooking process. Conservation of the maximum amount of nutrients in the meat, fish, vegetables, fruits in the process of creation of dishes to the letter is another important point, which distinguishes diet recipes. In such a way that will be useful for those who want to lose weight.

Beef with rice and vegetables

Calculate 800 g of beef tenderloin take:

  1. round rice (2 cups),
  2. floor of a stalk of leek,
  3. fresh cucumber (2 small pieces),
  4. the fennel, the parsley,the
  5. thyme 2 sprigs),
  6. soy sauce,
  7. bay leaf, black polka dot.

Preparation:

  1. The figure of the night to pour a large amount of water, leaving until the wee hours in the refrigerator.
  2. In a pot with cold water put the meat, cook over high heat, for degreasing, after 2 minutes, remove, and combine the broth into the sink.
  3. Again put the piece of meat in cold water, previously having cut into four parts, again to boil the meat.
  4. The sprigs of vegetation to tie the thread with the stalk leeks and submerge them in boiling water, adding 10 minutes before the preparation of the beef to the black pepper, the bay leaf.
  5. The preparation of the diet kitchen takes no more than 60 minutes.
  6. In parallel with the meat, prepare the dressing. To do this, supernatant night of rice, pour in water, the grains are washed, poured into a pot of water (4 cups) and put on fire, bring to a boil.
  7. After 15 minutes take out the plate, add the onion finely cut cucumber, leek, soy sauce. As dressings to plate diet suitable of lemon juice.
The diet of the salad (eggplant, apple, peas)

To prepare the diet of the salad, 300 g of eggplant must be taken:

  1. apple (1 unit),
  2. green peas (100 g)
  3. the boiled egg;
  4. the onion.

Preparation:

  1. With eggplant, remove the skin and lightly pripustit with a little oil in a frying pan.
  2. Add the chopped onion, mix well and immediately remove from the heat.
  3. When the vegetables are cool, mix them with the cut pieces of apple, peas and egg.
  4. A supplement to the diet of the salad dressing to taste. For this purpose will approach oil (1 tablespoon) or lemon juice with salt.
Tortilla cheese and spinach Omelette with fine herbs

Excellent the recipe in the menu to lose weight is air omelet, which is prepared with:

  1. broth cheese cottage (50 g),
  2. eggs (2 units),
  3. olive oil (1 tablespoon),
  4. spinach (70 g).

Preparation:

  1. The egg yolks beaten with a little water, mix with the spinach, and then add the protein.
  2. Put the tortilla in the pan with the curd down the center, deep fry the tortilla. Before serving fold in half.
  3. To combat the diet of the tortilla, use the grated cheese.