Proper nutrition from Svetlana FUS: diet for weight loss and menu for the week
Many people know that for weight loss and for General good health, you must adhere to diets, most of which are based on proper nutrition and maintaining a healthy lifestyle.
Ukrainian doctor and nutritionist Svetlana FUS believes that for longevity, keeping in shape and beauty as long as possible you need to eat right and monitor everything related to your nutrition. Both the regime and diet. Today we will talk about the key principles of nutrition from a nutritionist Svetlana FUS and presenting it developed the menu for the week.
Dietary guidelines from Svetlana FUS
System weight loss and diet from Svetlana FUS is quite simple and is based solely on the fact that in the menu there were different products, and the food was correct. Menu for the week and diet Svetlana FUS have developed through personal experience in losing weight. Also a nutritionist working in this field for 15 years, has a medical degree and experience in the gastroenterology industry.
Thus, the principles of proper nutrition from Svetlana FUS following:
- when dieting there is no taboo foods. Consume everything you can, but slowly and not more often 5 times a day;
- to cook a particular dish, choose a simple and fresh food. The nutritionist is based on the principle of lack of frills and expensive ingredients;
- diet Svetlana Fes does not imply the exclusion of tea and coffee from the menu. They can be used only after the main meal and not on an empty stomach;
- if there is no appetite, then the Breakfast can be moved to a time when your body will really feel the need for saturation;
- if the person is engaged in heavy physical labor, for Breakfast better to eat protein foods. The menu should include white meat, vegetables, eggs;
- and if your rhythm of life is not associated with such loads, in order to maintain yourself in shape or lose weight first meal desirable to provide carbohydrate and protein. This could be porridge or cottage cheese with fruit, dried fruit or nuts;
- discard the mayonnaise and salt in large quantities;
- proper nutrition is the correct heat treatment products. Discard the frying oil in favor of steam and conventional cooking, stewing and roasting in a foil;
- Svetlana FUS believes that common cleansing a strict diet and fasting days can be dangerous for the body and their practice for weight loss is not worth it;
- to efficiently use calories lead an active lifestyle, do exercise and morning exercises.
Tips from Svetlana FUS for weight loss
Almost every person has at least a few extra pounds, dreams of losing weight. This practice is leading to this, everyone has their own. The nutritionist advises that with proper nutrition and lifestyle still not worth it to constantly run to the scales and upset if even after a few weeks the number on them will still remain the same.
Svetlana FUS says that the transition to the new diet and diet a person first loses fluid, and only then fat at the same weight for a long time can not be changed. And only through time will begin to diminish, so you need to pay attention not to the figure on the scales and the numbers are measurements of waist, hips and chest. It will be for you a great motivation to continue weight loss and dieting.
Menus for weight loss for a week
As mentioned earlier, Svetlana FUS have your own experience of loss, after which she decided to share it with others through the development of their diet. Therefore, the nutritionist provided the public with a sample menu for a week, through which you can eat right and get in shape.
For Breakfast allowed one hundred grams of cottage cheese with honey or dried apricots and carrot salad with olive oil. On the second Breakfast – an Apple. For lunch, eat baked chicken, cooked in foil and beet salad. Dinner – a portion of salad based on tomatoes, cucumbers, herbs and olive oil, fish with spices, baked in foil.
On the second day of the week for Breakfast, eat a portion of buckwheat porridge and a bit of salad from cabbage, carrots and radishes. At lunch eat kiwi. In the afternoon prepare low fat soup on the first, second stew the mushrooms, sprinkle with herbs. Dinner – cakes with steamed vegetable salad.
In the morning, eat a serving of oatmeal with dried fruits, a little later, one of grenades. At lunch, prepare a fresh salad with boiled chicken and follow with tomato juice. Evening – fish in foil with vegetable salad.
In this day of the week for Breakfast is allowed omelet and vegetable salad, and the second Breakfast – cottage cheese with honey and prunes. For lunch, prepare a vegetable soup, the second – simmer the cabbage with mushrooms. Dinner will be steamed veggies and fish, steam meatballs.
For Breakfast, eat a portion of buckwheat porridge with milk and an orange. On lunch, eat an Apple or kiwi. At lunch – boiled chicken with vegetables in herbs. In the evening – again to steam vegetables and baked fish.
Breakfast on this day of the week includes oatmeal with yogurt, lunch – cottage cheese and apples. For lunch, prepare a fish soup and salad, and for dinner – buckwheat porridge with vegetables. Sunday
At the end of the week for Breakfast prepare oatmeal again, this time with fruit. At lunch eat one pomegranate. For lunch, bake the salmon and make a salad of cucumbers, tomatoes, herbs and lettuce. In the evening eat an omelet and fruit salad.
Recommendations on diet from Svetlana FUS
Naturally, given the menu for the week is rough, but it can be used as a basis when drawing up their personal schema of proper nutrition.
With this diet you need to consider a number of recommendations from the dietician Svetlana FUS. So, during the day you need to drink 2 litres of clean water. As a snack, you can choose the following products:
- dried apricots, prunes or raisins instead of sugar.
Coffee you can drink, but to the exclusion of tea from the menu and no more than four servings per day. It is advisable to drink at least half an hour after taking food, because the drink is a dangerous substance for the mucosa, which can cause gastritis. Diet for a week-calculated based on 2000 kcal per day, with the critical minimum for the female body is the figure of 1200 kcal. Therefore, during this diet to starve the body just will not.
In the cold season it is recommended to increase the amount of vegetables orange. They not only help to cope with seasonal depression, but will keep the even in extreme cold healthy skin color.
To ensure that muscle tone you need to regularly consume fish, eggs and dairy products. Don’t forget about regular exercise, they improve the circulation of oxygen in the tissues. Give up Smoking and alcohol, as they do not allow you to absorb vitamins that are needed for building new cells.
Summer source of vitamins are fruits and berries, winter vegetables:
- frozen products.
Do not ignore the winter frozen foods, because they retained a lot of useful vitamins and elements, unless, of course, talking about yourself frozen fruits and vegetables. Vegetables with a high content of vitamins in the diet should appear in the menu of a person, regardless of the time of year.
Purchase apples in the winter you do not have a sufficient number of useful properties, so replace them during this period sauerkraut and cabbage and oranges.
Porridge and pancakes you can cook with pumpkin, it is low in calories and rich in various minerals.
Healthy recipes from Svetlana FUS
Svetlana FUS has already helped to lose weight and learn proper nutrition a huge number of people. She not only made up a healthy menu for a week for weight loss, but also developed recipes that are very simple in terms of cooking, but it is very nutritious and suitable for any diet. Below we present only some of them.
Lentil soup with ginger
For this dish you will need the following components:
- three carrots;
- liter of chicken broth;
- a Cup of lentils;
- 2 teaspoons grated ginger;
- 2 cloves of garlic;
- 1,5 tsp curry;
- salt and pepper.
Heat the oil in a pan, add chopped onions and carrots and sauté. Crush the garlic and add the ginger and sauté for a minute. Then add the broth, curry and spices. Then add the lentils, cover the pan with a lid and cook on low heat for about half an hour. At the end add chopped tomato and cook for another 5 minutes.
Chicken with spinach and beans
For this dish you need to prepare 2 cups of chicken broth, chopped into pieces chicken meat, grilled 4 tomatoes, three cups of spinach, a couple cans of beans, a few cloves of garlic, onion, thyme, olive oil, salt and pepper.
The dish to prepare it is like this:
- pour oil in a pan, sauté onion in five minutes.
- add chopped garlic, beans, thyme and tomato suppressed;
- next comes the broth, boil for 5 minutes;
- put the chicken, spinach, salt and pepper, and simmer the dish for a few minutes.
Diet oatmeal cookies
Such cookies will surely satisfy a sweet tooth, who were forced to forget about the cakes and candy. For cookies you need the following components:
- cereal «Hercules» three quarters of a Cup;
- half a Cup of sugar;
- vegetable oil – a third of the glass;
- low-fat milk – same amount;
- grated nuts – quarter Cup;
- grated chocolate one – third Cup;
- baking powder;
Preparing the dessert:
- preheat oven to 350 degrees;
- in a bowl put flakes, baking powder, salt, sugar and soda, stir;
- in the second dish whisk until smooth vanilla, butter and milk;
- mix all the ingredients add the banana, nuts and chocolate;
- on a baking sheet place a paper, greased, lay out the biscuits on it and bake for about half an hour.
Nutritionist Svetlana FUS believes that losing weight and dieting is not as scary as it may seem inexperienced people. There is no doubt on the way to a healthy lifestyle and a slim easy shape.