Menu of proper nutrition for weight loss: the diet of PP on every day of the week with the recipes and photos in the home

Become beautiful and slim many girls prevent misconceptions and myths that drive women to search trendy teas for weight loss miracle pills and diets. And all because of the fact that proper and healthy diet girl in the body equate to a long hunger strike, not one week. In fact, to lose weight, you need to follow a diet and eat about 5 times daily.

Starvation diet men who want to throw off unwanted pounds is expressly prohibited by nutritionists! She organism is regarded as a global catastrophe. In order to survive replenished fuel stocks of the food goes into fat and lose weight in this diet is very difficult. Incidentally, it was therefore desirable to refuse to eat in the evening, after 18:00.

Proper nutrition (PP) for weight loss

The stereotype that the recipes menu for proper nutrition in the meals contain a lot of useful, but expensive products. This is incorrect. A healthy menu can make available products that its value is no worse than the delicacies. For instance, eat squid and not prawns. Cabbage salad replace the exotic avocado. It is, if you want to lose weight, will affect the metabolic processes is no worse.

Importantly, the right diet for each day of the week was delicious and varied. Cutlets, soups, side dishes, snacks pleased with the appearance and excellent taste. Food is obliged to bring pleasure. This is an important condition to eat properly to reduce body mass and weight loss.

The effect of the «balanced plate»

Without this not be on every day of the week diet and diet correct nutrition for weight loss. Its meaning is as follows: the plate is divided arbitrarily into three parts. Half should take greens, fruits and vegetables. On the day they should eat at least a pound. In the summer, make home preservation of vegetables: zucchini without sterilization, pepper and tomato filling, Lecho of bell pepper, tomato, onions and carrots, zucchini in Korean and Georgian eggplants and so on. As well as stocking up on berries.

Edible fruits and herbs rich in vitamins, minerals and fiber. For example, in apples large amounts of iron. The more useful there in the morning, on an empty stomach. Dill, parsley, lettuce due to trace elements, essential oils, vitamins C, D have a beneficial effect on mood and performance. The norm is 12-17 grams. daily greens, but to eat, especially in the season, without restrictions, as long as you like.

The quarter menu the diet certainly plays carbohydrates (bread from integral grain, bread from wheat flour, beans). They do not need to exclude each day from the diet proper nutrition. With recipes of side dishes and cereal, you can experiment. Add the sautéed vegetables, dried and fresh fruits, honey, spices, and different condiments.

Buckwheat among connoisseurs of healthy eating popular as the oatmeal. This croup for a few hours creates a feeling of satiety, recharged with nutrients and energy. Brown unpolished rice is digested very slowly, relieves swelling, eliminates toxins.

Approximately 25% of the capacity of plates in the diet falls on protein: dairy products (cheese, cheese), eggs and lean meats (Turkey, chicken, beef). Fish and gifts of the Mora is also introduced into the diet proper nutrition. Recipes involve braising, boiling, preparation in the oven or steamed. Frying in oil it is desirable to completely give up.

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Observing the effect of the «balanced plate», the person who wants to lose weight, every day the menu gets the required quantity of useful carbohydrates, fats and proteins. The loss of any of the components may lead to disturbances in the functioning of the digestive system and metabolic processes. Just so bad for a long time to sit on a hard diet. They significantly undermine the body. The consequences can be terrible:

  • dry skin;
  • tantrums;
  • dull hair;
  • nervous breakdowns;
  • early wrinkles.

Diet for every day nutrition with recipes low in calories, but delicious salads, soups, meatloaf, casseroles and even desserts can help you to gain slim figure and beauty with pleasure and without pain. It can be so tasty to cook!

Nutrition: Breakfast

Nutritionists recommend to eat Breakfast for an hour after bedtime. In this case, the body will be able to replenish the expended energy for the night. And it is about 550 calories. The same number he needs to «tune in» to future work. Because permanent replacement of Breakfast consumed on the «run» coffee is threatened by weakness, chronic fatigue, night raids on the fridge and frequent headaches. The figure is nailuchshim impact.

Breakfast must be hearty and nutritious. Traditional Breakfast for weight loss: cottage cheese, for example, the Adygei, low-fat yogurt or milk, any cereal (except manna). Thus, in the morning to fuel up is necessary as proteins, carbohydrates. Tired of the mess? Treat yourself to something else.

Recipe of cheese pancakes with bran and banana

360 gr. cottage cheese mixed with banana puree. Push the pulp with a fork. Add bran (27-35 C.), instead of flour and one egg. Mix and make little cakes. Bake 45 minutes, until the cakes are brown. Consume diet pancakes without butter, flour and sugar without harm to the figures. Serve the curd with yogurt and berries (raspberries, strawberries).

Cottage cheese muffins. Recipe

In a blender mix the egg, banana, 260 gr. cottage cheese, and 1 tsp of cinnamon, which gives the muffins the taste of real dessert and seductive aroma. To the mixture add finely chopped prunes, raisins or dried apricots. Cupcakes in tins put on 30 minutes in the oven, preheated to 180 gr. They are good with a sauce of pureed strawberries and honey.

Baked pumpkin with egg. Recipe

A small pumpkin, cut the rings in size of 2 cm, Remove the seeds and middle, sprinkle with black pepper and salt. Put in heated oven (180 gr.) a quarter of an hour. At this time, cut 5 dates, and the same prick of a walnut.

In the middle of the rings pumpkin break an egg, salt, pepper, flavored with chopped nuts and dates. And again return to the oven for 6-7 minutes. Eggs decorate leaves, watercress and parsley.

Fish French. Recipe

Fish fillet (650 gr.) cut into thin strips, mixed with pepper and sea salt, allow to stand for 17-25 min. Spread in the form, smeared with vegetable oil, cover with pieces of tomatoes (a few pieces). Smear with sour cream (3 tbsp), sprinkle with grated cheese (130 gr.). Bake about 45 min.

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Roast tomato and mushrooms

Onion, preferably sweet and red, cut into half rings, mushrooms (500 gr.) divide into four pieces, tomatoes – 5-7. First in vegetable oil onion sprinted after put chopped garlic (1 clove), then the mushrooms. Stew over low heat for 6-8 min and add tomatoes and onion. Tantalized 4-5 min. Seasoned to taste with salt, pepper, parsley and lemon juice.

Nutrition: lunch

Lunch is required no later than 15:00, when the body is in the active phase. Otherwise, the food will not have time fully to develop and internalize in the fat folds. Planning menus for weight loss every day, it is necessary to consider the compatibility of products. Individually useful, in combination they can be poison. As, for example, milk and tomatoes. In acidic medium, the form, calcium that is in milk, and tomatoes. All of this insoluble precipitate lands on heart valves and vascular walls. And this can lead to brain stroke or myocardial infarction.

At lunch you can eat really well:

  • meat dish;
  • pasta of durum wheat;
  • soup;
  • fruit or vegetable salad.

As you can see, the selection is large.

Chicken soup with beans. Recipe

Dry red kidney beans (400 gr.) before going to sleep soaked in 2 litres of water. Sutra, washed, under cover cook for one hour. Chicken breast (fillet without skin, 0.5 kg) cut into cubes and fry in a pan or skillet. This also put bell pepper, onion (1 piece) and several shoots of celery. Stew about 6 min. Then filled with spices: black pepper (1 tsp), garlic (a few cloves), dry parsley, cumin, cocoa powder (2 tbsp), oregano, dried chili peppers (1 tbsp) and 1/4 tsp. ground nutmeg.

Spread two cans of tomatoes in own juice, tomatoes cut up, tomato paste (120 gr.), add water. When the soup boils, toss a few Bay leaves. Lower the fire and cook for 2.5-3.5 hours, stirring from time to time, so as not burnt beans. In the soup add sour cream or yogurt.

Summer soup with cucumbers and melon. Recipe

Fresh cucumbers (3 pieces) clean from the skin. Cut two large, one small. Poldini get the pulp with a spoon. At the same time as large chunks of cucumbers, mint (2 tbsp) ground ginger (0.5 tsp.) ground in a blender, until the consistency of mashed potatoes, which add salt, half a Cup of yogurt and finely chopped cucumber. Stir the soup and at night put in the fridge.

Peppers with meat stuffing. Recipe

In minced meat from poultry (Turkey and chicken, 500 gr.), slice onion, three cloves of garlic, 2 tomatoes. Stuffing pepper and salt. 7 large bell peppers split in half, removed seeds and stuffed with minced meat. Cook in the oven until the peppers will not be soft.

Strawberry dessert. Recipe

Strawberries (300 gr.) cut into slices, 2 banana – rings. 2% cottage cheese (570 gr.) using a mixer mix with low-fat milk (130 ml) and boiled coffee (70 ml). Dish stacked layers: 1/3 strawberries, bananas, curds and grated dark chocolate (75 gr.). I repeat this several times, in the end sometimes replacing chocolate chips and cottage cheese, it is used in the role of the sprinkles. Dessert decorated with berries, and in about six hours put in the fridge.

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Nutrition: dinner

Typically eat dinner a few hours before sleep, fish, porridge or scrambled eggs. While fish in diet menus is an essential component. Incidentally, it is not necessary to acquire salmon or trout. Heck, for example, help menu burning fat and weight loss, normalizes metabolism, like cod. And it improves immunity and strengthens the nervous system. Salmon and normalizes blood pressure. Herring stimulates mental work and improves vision.

Salad with cheese and tuna. Recipe

Cut the vegetables:

  • A few tomato and bell pepper (1 PC.);
  • Lettuce to break manually.
  • Crumble canned tuna (1 b.) and mozzarella (130 gr.);
  • Put corn (3 tablespoons).

Season with a mixture of balsamic vinegar and olive oil.

Shrimp with cheese. Recipe

Simmered the tomatoes in own juice (190 gr.), garlic clove and onion rings (40 gr.) in sunflower oil (1 tbsp). To extinguish on slow fire until it begins to thicken, about 6-8 minutes. Place in a sauce 160 gr. peeled shrimp, pepper, salt, add fresh herbs (dill, parsley). On top sprinkle with feta or cheese (50 gr.) and set in a hot oven. With a temperature of 180 gr. shrimp prepared a quarter of an hour.

Scrambled eggs with salmon. Recipe

This fish fillet (170 gr.) sprinkle with herbs de Provence, black pepper and salt. Put in an ovenproof glass container. For omletes mixture, beat the egg 120 ml milk, spices, green onions. This mixture is poured fillet. Cook the omelette in the oven with a temperature of 190 gr. Decorated with fresh vegetables.

For dinner you can prepare a salad of squid, crab classic salad with corn and cucumber or classic recipe lobio of red beans.

Sample menu of proper nutrition for weight loss for a week also includes lunch, afternoon snack and before bed a Cup of yogurt. The daily menu should not be more than 1600 kcal for women and 2200 for men. In this case, you can achieve excellent results: good health and smooth correction of the body weight down.

Menu nutrition