KETO Complete Official site
Share this

Appropriate nutrition menu for weight loss for each day with recipes

Appropriate foods are products that include all the necessary vitamins and trace elements.They help the body catch up with energy, maintain health and contribute to weight loss.

Fundamentals of good nutrition for weight loss

The weight loss process at home is a stressful period.That's why The body must reconstruct all beneficial substanceswhich are lost with kilograms.And before changing the diet, it is important to calculate the body mass index.

You cannot limit yourself to a type of diet.Good nutrition includes in A wide variety of recipes and products useful for weight loss.

Minming Meals

Fundamentals of good nutrition for weight loss at home:

  • A variety of diets.You can select products as you wish and enrich the menu with them;
  • Inadmissibility of famine and overeating;
  • Product fees.Fresh fruits and vegetables contain a lot of fibers.They contribute to improving metabolism and contain the required quantity of vitamins;
  • Food compatibility.Some products are not used in a single meal.They can negatively affect the body to aggregate;
  • Calcaling of Calopies - It is the most important factor in the weight loss process.You must choose the daily standard and follow it.
  • The use of the required quantity of liquid. Water is the main product of good nutrition.The more drunk the water in one day, the better.

Where to start?

In the modern world, the cult of food is widely developed.To start losing weight on good nutrition, it is important not to succumb to temptations.A woman needs to eat healthy and healthy foods.

  1. The first thing to do when losing weight is to make a menu For a day / week / month.
  2. Further away, Make a daily meal calendar.It is best to divide it into 5 doses.
  3. It is important to paint the menu every day on time.
  4. To switch to appropriate nutrition for weight loss, the gradual is important.Need to To delete usual gentle menu food that contains Simple carbohydrates.It's sweet, pastry, fried, smoked and other harmful foods.

Appropriate transition to good nutrition

To protect herself from breakdowns, a woman needs Exclude a clear transition to a new diet. It is necessary to gradually remove harmful products, by replacing them with useful.

Important prevent famine during weight loss.The body must always be full, otherwise the overeating cannot be avoided.

What should be the diet?

The food of nutrition appropriate for weight loss for each day should contain a full range of proteins, fats and carbohydrates.They will be well absorbed in the body and will enrich it with vitamins and useful substances.

How to make a weight loss diet?- The correct diet must include 5 meals, For example:

  1. Breakfast.Oatmeal or buckled buckwheat on the water, without sugar or salt.You can add fruits, berries or nuts;
  2. Snack - yogurt, fruits or vegetables;
  3. Lunch - Light or second soup - Vegetables with low -fat meat;
  4. Snack - Only vegetables or unsweetened yogurt;
  5. Dinner - More fiber - vegetables and fish;You can a piece of chicken.

Do not forget the water during weight loss. It is necessary to consume 2 liters of clean water per day.

Product list

List of products for good nutrition And losing weight must be enriched with a necessary diet in beneficial substances.

To food products that Contain "slow" fats, include:

  • olive, corn and sunflower oil;
  • nut varieties (sunflower seeds and others);
  • lawyer;
  • Dark chocolate with a maximum cocoa content.

A large number squirrel Content in:

  • weak fat in fat;
  • Eggs without yellow;
  • fish and seafood;
  • Cheese products, up to 30% fat;
  • Dairy products with a minimum of fat.

The number of slow carbohydrateswhich are not reflected in the weight, you can find in:

  • cereals (buckwheat, rice, gruel and millet);
  • Macarone products in solid varieties;
  • Bread based on sound, yeast without yeast;
  • Oven potatoes without oil or salt.

The list of useful foods is very diverse.This allows you to considerably enrich the menu and make it not only useful, but also tasty.

Advice for women after 30 years

Appropriate nutrition for home weight loss For women for 30 It must include products rich in calcium.It is after 30 years that a significant decrease in this substance in the body occurs.

Good nutrition at home implies an exception The diet of a woman in alcoholic drinks and coffee.

When you lose weight, the use of canned food, smoked meats and Food with high cholesterol content is prohibited.

In the weight loss menu, you should include as many vegetables and fruit as possibleIn order to resume metabolism and stabilize the balance of vitamins in the body.

Appropriate nutrition for home weight loss for women over 40 Depends on individual characteristics.

At this age, metabolism slows down due to hormonal changes.A complete transition to good nutrition improves health and promotes weight loss.

Food must contain a small amount of kcal, but at the same time as useful as possible.

In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:

Appropriate nutritional weight loss
  • dairy products;
  • Low meat / fish varieties;
  • cereals;
  • vegetables, fruits;
  • Green;
  • seafood, etc.

Menu and diet for a week

Calculate the daily daily standard of the necessary substances and Kcal. The number of proteins, fats and carbohydrates for each day is:

  • 50% - carbohydrates;
  • 30% - Proteins;
  • 20% - fat.

Depending on the right nutrition system The main diet should be vegetables and fruits. It is best to use all products aloud in the morning, while not exceeding the rate of daily calories.

Thus, a one -week menu for good nutrition during weight loss:

Mon

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low cottage cheese in fog;
  3. Lunch: low fat soup;Salmon baked in the oven with vegetables;
  4. Snack: 1 large apple;
  5. Dinner: vegetable salad and boiled chest.

Mar

  1. Oats porridge and a slice of solid cheese;
  2. dried fruits;
  3. Vegetable soup, boiled buckwheat and low oven canvas;
  4. low in fat yogurt;
  5. Cottage and green tea cheese pan.

See

  1. Loof Cottage cheese and 1 egg;
  2. 1 banana;
  3. Puree puree, rice porridge and baked fish;
  4. 2 apples;
  5. boiled chest with vegetables;

Th

  1. omelette with vegetables;
  2. a handful of nuts;
  3. vegetable soup, steame -cooked potatoes;
  4. kefir;
  5. Vegetable salad and 120 g of fish.

Pt

  1. Buckwheat porridge in milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled chest;
  4. 1 non -fatty yogurt;
  5. Fresh vegetable salad, steamed fish.

Sat.

  1. Loof Cottage cheese and 1 egg;
  2. 1 banana;
  3. Soup with vegetables, vegetables and sternum;
  4. dried fruits;
  5. Fish in the oven and rice with vegetables.

Sun.

  1. Oat porridge, 2 cheese cakes;
  2. 1 banana;
  3. Puree puree, buckwheat with low fat fish;
  4. Low -fat cheese;
  5. Salad of fresh vegetables and breasts.

Make a menu for a week for weight loss, it is important to take into account physical or mental stress on the body during the day.

Program for a month

The appropriate nutrition program for weight loss for one month includes the following elements:

  • fractional nutrition;
  • Product compatibility;
  • Distribution of proteins, fats and carbohydrates;
  • Use of low Kcal products;
  • the predominance of fibers;
  • a ban on salt and sugar;
  • Regular use of clean water;
  • Prohibition of flour, fat, smoke;

The main point of this weight loss program is Calode balance.It is important to maintain the stability of calories consumption throughout the month. Caloric consumption should be more consumption.

The best recipes

Simple recipe - Chicken net and vegetable casserole.

For the preparation of the pan, you will need:

  • carrots (1 pc. Average size);
  • Chicken net (200 grams);
  • Cabbage color and broccoli (250 grams each);
  • Cherry tomatoes (ordinary);
  • parsley;
  • 30 g of parmesan.

For the sauce:

  • Chicken broth (150 ml);
  • seasoning - pepper, nutmeg;
  • hard cheese;
  • flour;
  • Milk or cream with low fat;
  • 2 yellows.

Preparation method:

Rinse the cabbage and divide into inflorescences, boil up to half of the co.Add the broth, cream, seasoning to the cabbage water and bake for 5 minutes, constantly stirring the sauce.Beat the yolks and add to the sauce, then leave it until thickened in a double boiler.

Lubricate the casserole dish and have boiled chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust forms.

Breakfast recipes

Everyone knows that the best period of eating is breakfast.It is after awakening that the body is able to quickly absorb incoming food.For the complete operation of all organs, it is important to start each morning with a glass of water clean at room temperature.

Breakfast recipes that are healthy and lose weight include such dishes:

Frytta is a vegetable

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • Green;
  • tears' onions;
  • Olive or vegetable oil (the vegetable composition can be modified).

Preparation method:

We take a bowl.Beat 4-5 eggs.Cut the vegetables of the same size.We take the pan, pour oil and heat.Then pour a lot of eggs mixed in it, fall asleep the plant composition and the herbs.We will sprinkle all this at will.We installed an oven preheated for 8 to 10 minutes.

Cottage cheese saucepan for weight loss

Ingredients:

  • Cottage cheese - 250 g;
  • milk - 100 ml;
  • Eggs - 2 PCs;
  • vanilla
  • Butter (to lubricate the shape).

Preparation method:

Beat the cottage cheese, milk, sugar, vanilla and yolks with a mixer.We transform everything into a homogeneous mass.Then we beat 2 proteins separately in the state of "air".And add all of this to the mass of curds.Mix.We extend into a lubricated mold.We cook for 30 to 35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • Rice - 200 g;
  • water;
  • pumpkin:
  • milk.

Preparation method:

We clean the pumpkin, cut into cubes.We put it in a saucepan.Add the milk, rice and a little sugar.Cook the porridge until the rice is ready.

During breakfast, it is best to abstain from coffee or tea, if possible not drink food.

Useful lunch

Lunch, with good nutrition, must be full and useful.For the normal operation of the digestive system, it is necessary to use soups.When losing weight, it is important to exclude fried foods.It is better to boil it, stew, cooking or steam.

Broccoli and spinach soup

Ingredients:

  • Broccoli - 500 grams (costs / frozen);
  • 2 spinach bundles;
  • 2 small bulbs;
  • vegetable broth;
  • Cream with low fat content - 200 g;
  • Salt, spices.

Preparation method:

Boil the broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and finely cut the spinach.Once the broth is cooked, we remove broccoli.We take a bowl, put chopped onions, spinach and boiled broccoli in it.Growing everything with a mixer until a homogeneous consistency forms.We add all this to the broth, add the cream and put it on the fire.

Put the soup over low heat to a boil.Add spices.After that, cook for another 5 minutes and turn off.The soup is ready!

Fish cooked in the oven in the oven

Ingredients:

  • salmon / carp;
  • lemon;
  • parsley;
  • 2 tablespoons of olive oil;
  • onions - 1 pc;
  • spices.

Preparation method:

We clean the fish.Salt and peppers to your liking.Cut the lemon into 2 halves.According to a game, tighten the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.

Then take a baking sheet and cover it with parchment paper.We have spread the fish on it.In the abdominal part, we put the lemon circles (you can a twig of rosemary / mint).We spray it all with oil (with parsley and lemon juice).We have the arch in a circle.Put in the oven (preheated to 180 degrees).We cook for 30 minutes.

Steam cuts for weight loss

Ingredients:

  • chicken net - 500 g;
  • White bread - 2.5 slices;
  • Milk - 1/3 of ST;
  • onions - 1 pc;
  • 1 egg;
  • Salt, pepper.

Preparation method:

We take bread and soak it in milk.We cut the net in a mixer (it is possible in a meat mill).Cut the onion and also add it to the mixer.Then beat the egg, salt.You can add green vegetables and garlic.We mix all of this and make cutlets.Then put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner should be light, with a high fiber content.Slow carbohydrates are better excluded from the menu.

Greens can be an excellent option for dinner for weight loss:

  • All types of cabbage;
  • zucchini, eggplant, potatoes, pepper;
  • cereals;
  • Solid varieties of pasta.

You can add animal proteins to vegetable dishes in the form:

  • fish;
  • weak fat in fat;
  • eggs;
  • blanc cheese;
  • legumes.

Salmon baked in the oven

Ingredients:

  • 1 salmon steak;
  • Salt, pepper, dry basil.

Preparation method:

We dirty the salmon steak and put 20 minutes in the refrigerator.After that, we get it, pepper, add the basil.Then the fish should be wrapped in aluminum foil, sprinkled with olive oil and put an oven preheated for 25 minutes.

Rice with vegetables For good nutrition and weight loss

Ingredients:

  • rice;
  • 1 bulgarian pepper;
  • Green;
  • 1 onion;
  • carrots - 1 pc;
  • salt, spices (pepper, turmeric);
  • Corn lice (or green pea).

Preparation method:

Boil the rice (it should be dispersed).Then cut the bow with cubes.Put it in a saucepan with butter and simmer for 4 to 5 minutes.Add the grated carrots and the chopped pepper.Half-consumction stew

After that, add the boiled rice, the peas (corn) there.Store for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen

Correction of snacks

Suns with good nutrition are particularly important for weight loss.To achieve the desired result, it is important to be well fed, but not to eat too much.

For a light snack during weight loss, they are ideal:

  • Fresh fruits / vegetables;
  • Unless yogurt or kefir;
  • Low -fat cheese;
  • dried fruits;
  • a handful of nuts (pistachios, cashews, hazelnuts, etc.);
  • Bars in natural ingredients (dried fruits, varnish, etc.);
  • High quality green and green tea chocolate.

What are the results?

Compliance with good nutrition and active physical activity will allow effective weight loss.

Good nutrition is useful for the health of each person, it helps reduce mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and returned to normal.