Plan the menu every day to lose weight is very easy. Especially if you're used to the respect of the normal power. Cereals, whole grains, meats that are low in fat, fish, and dairy products, eggs, vegetables, fruits, no one will leave hungry. All the secret is to vary the products at the time. The classic dietary, and considers that in this way you can get many more vitamins, minerals, but also to fully satisfy a psychological need in you to enjoy the delicious and varied food. Beginners may not even consider the first time, calories and foods of substance.
How to prepare a menu for each day to lose weight
Nutritionists say that for weight loss active, we need to say approximately the following:
- 1 serving grain, 1 serving of protein at breakfast, 1/2 servings of fruits or berries will;
- 1 serving of fruit (and protein, if a person is trained) in the second breakfast;
- 1 serving grain, 1 serving protein, 1 serving vegetable, 1 serving of fat with lunch;
- 1 serving of fruit and 1 serving of protein (again, for the training, that still is not just a piece of fruit) in the snack;
- 1 serving protein, 1 serving of fat and 1 serving of vegetables rich in fiber at dinner. From time to time, especially in the heavy training day can be added to your diet still the portion of carbohydrates, that is to say, the dish of cereal or a slice of bread to the dinner hour. You can vary the menu, for example, eliminate fat from dinner and add to the first host of the food (for example, an apple, peanut pasta), and dinner spend a side of steamed broccoli, etc;
- 1-2 servings dark green leafy vegetables can arbitrarily be added to each reception of food.
What is the source of power would be to comply with the recommendation of the majority of health care organizations. Training people, in general, can choose and complementary feeding – serving of carbohydrates before and after training, around 15 g in its purest form. This can be something like honey, syrup, etc
The size of the portions usually are defined in the following way:
- grains and other carbohydrate dishes ( already welded) – 100 g in its pure form, or "cup", that is to say, measuring cup corresponding weight, visually the amount of cereals of around a tennis ball, in spoons – 4 tablespoons of boiled form:
- bread – 30 g, a slice;
- the fruit, the average weight of 220 g, 1-piece, or a cup of berries equivalent;
- cheeses – low-fat 30-40 g of the normal 10 to 20 g;
- oil – 1 tablespoon;
- avocado – 60 g;
- nuts – 30 g;
- the meat of 80-100 g in the boiled, fish – up to 120 g;
- egg – 2 pieces or 4 of the protein;
- cottage cheese 150 g (for training and for the broth-cottage cheese – up to 200 g);
- vegetables – 200 g without refuelling, or how much you are going to enter in the standard 250-ml glass airtight.
"Male" portion of 20 to 50 grams more than that of "woman." In general, the approach is very approximate, but for most people, provides a deficit of 10% to 20% of the daily requirement of energy.
This matrix stops working, if you train more than 5 times a week, for "training" is considered as 1 hour of intensive classes, in the pulse above 65% of maximum heart rate.
To drink, mainly water. And the "no" just ice water during meals. The rest of "chips", such as not drinking immediately after eating, until not substantiated scientifically, as you can drink. Tea and coffee is also possible, but it is very limited – delicious drinks in the diet should be no more than 2-3 servings. 1 dose of 50 ml of espresso, 150ml of the united states, or 150 ml of well-brewed tea. Infusions of herbs are usually not limited, if there is allergy to grass and are not stimulants.
The menu of each day for weight loss in action
Breakfast: 30 g of flour, dry oatmeal, 4 egg whites, a little cinnamon, sweetener to taste, half a cup of any berries or half-standard fruit.
Snack: apple, orange, pear, 100 g of cottage cheese.
Lunch: 80 g of breast of cooked chicken, 40 g of low fat feta, salad mix with olive oil, the portion boiling up the rice.
Snack: fruit, yogurt.
Dinner: 80 g of prepared from the lean of beef garnished with broccoli and braised pumpkin.
Breakfast: 30 g of rye bread, cooking in the roaster, 2 boiled eggs, a cup of green leafy vegetables (fresh spinach, for example) with tomato, coffee.
Snack: carrots with the olive oil.
Lunch: 1 pita bread or the pita bread a weight of 60 g, 120 g of king prawns cooked, the cucumber, the parsley, the sauce 20 ml of yogurt with the mustard, and the portion of avocado, roll.
Snack: about 20 grapes.
Dinner: 1 baked potato, 150 g broth, cottage cheese or ricotta, salad of tomato, red onion, salad of green areas with oil dressing.
Breakfast: 30 g rye bread, 150 g broth, cottage cheese, vegetables. Make toast, spread the cottage cheese, beaten with the vegetation. You can take the ricotta cheese, not more than 5% of fat.
Snack: smoothie – a bunch of green leafy vegetables, 100 g yogurt, 1 banana, 100 grams of fruit.
Lunch: 80 g chicken breast, 100 g of pasta in cooked, mixed salad of tomato and cucumber, the gas station of avocado or olive oil.
Snack: celery with spicy salt.
Dinner: a serving of meat, steamed, portion of rice, tomatoes, basil, lettuce, oil dressing with the juice of lemon.
Day 4 of
Breakfast: 4 protein sautéed with tomatoes and mushrooms, plus a toast of rye bread or 3 finn Crispus or other bread bread yeast.
Snack: fruit salad with yogurt (the weight of the portion of approximately 220 g).
Lunch: 80 g of chicken breast, 60 g of armenia pita, 10 g of cheese that you can melt, rolling, heat in the micro-wave, in addition to mixed vegetable salad.
Appetizer: normal, coffee with milk without sugar, berries.
Dinner: salmon with a few more green vegetables. You can add the rice crackers or ready rice, if you have the desire and the need.
Breakfast: 50 g of rice, bread, a cup of berries, yogurt. Break the bread with hands, mix with berries, put the yogurt. You can add the cinnamon, and in general any type of seasonings without calories than like.
Snack: a piece of fruit.
Lunch: fish and bread with salmon and brown rice, cucumber, or 2 of the nori sheet, 1 serving of cooked rice, 1 cucumber, 1 slice salmon, 1 tablespoon of soy sauce.
Snack: serving of berries or fruit.
Dinner: a huge mixed salad, pita bread with cheese, tomatoes, olives – melt the cheese to make mini pizzas. Choosing your set, take the one in which there is no fructose syrup. For our country, a suitable substitute will be the pita bread, prepared with the traditional technology, that is to say, without the addition of abridoras (in the composition should be just flour and water). You can replace pete 1 serving of any diets-bread.
As for the sweets and the alcohol, in reality it is easier to dispense with them to customize the end of the menu. But if with "pass" until the problem, sweet eat no more ? standard drink, and then all of the fruits you eat change vegetables without oil. If you drink alcohol, is due to the "dose" in 150 ml of wine quality, and, again, to change the fruit in the plant. Waste of side dishes with carbohydrates or skipping meals for the sake of sweet or alcohol is not permitted.