The right diet for weight loss - menu of each day

Get in shape and have a toned, slim, and most important a healthy body is the dream of each and every human. And very likely real in the dream, especially if you're the application of the prudence and systematic way. Surely by now you've guessed, to which we tend. So, today we will talk about such an important topic, as the good food, the menu each day to lose weight, we will also have everything you need to know about it for beginners.

Good nutrition or diet?

And it is not at all the same thing? And if there is a fundamental difference, which is it? It is precisely these issues and sets out most of the newbies, do not separate these two concepts. In reality there is a difference, and that significant both in goals and in methods. But, let's go by parts:

• Goal. Is it worth to have, why the vast majority of ladies of virtue and feel on the diet? Of course, the main task is the reduction of weight up to a desired metric. In the case of a correct feeding, the objective of a bit is transformed. Of course, the thinning and here it is worth on the top of the range of positions, but here it is given a greater importance in the stabilization of weight in a certain brand, which is the norm for a particular person, that constantly and often uncontrolled of his fall. In the foreground here comes the health and the normal functioning of the body, but not the thinness;
• Period. As a general rule, the diet is a promotion that lasts a week, two, a maximum of one month. During this time, in most cases, you can achieve the desired result in terms of weight loss. The transition to proper nutrition definitely does not bring such quick results, also, change the diet for a couple of weeks and anticipate the supernatural result it just makes no sense. Because not change the food in the refrigerator, and the thinking and the approach to nutrition in general;
• The variety in the diet. Most diets are built on the substantial reduction of the foods in the diet, the amount of which sometimes abruptly tends to zero. What here the diversity can speak. In the second case, the balance of proteins, fats and carbohydrates is always true, and then the body should be nurtured to the fullest;
• Benefits to health. Already when reading the previous paragraph, you can make some conclusions. The more frequent the outcome of a seat in the diet is not thin waist, as it was planned initially, and breakage of hair, brittle nails, dry and loose skin. And if the time does not stop, this list is still added to the problems with the teeth and the general deterioration of the health. The reason would be the lack of substances needed for the body for normal functioning. That tiny, that you receive in a period of diet is aimed to maintain the vital organs, which, in its opinion, are not all of the above. The good food, the menu of each day that it absolutely was balanced, it gives the opposite effect, speeding up the metabolism and making the body to improve each day;
• The duration of the result. What you lost during the diet, the weight will return, of another, with the addition - to the grandma do not walk. After such intense shocks body begins, literally, of everything eaten defer on the stock, because they expect that after two weeks in the buckwheat kas (this is in a figurative sense, of course) you stay skinny until their retirement, and, unfortunately, don't have to (and because I would like to!). A slim figure is a huge job and permanent nutrition.

Hmm, you could. Now it seems that the diet is a universal evil. In fact, all, of course, is not so catastrophic, simply everything that must be approached with the mind. Here the rules are simple: if you want to get into a dress - make it a one-week diet, but do not forget to drink advanced complex of vitamin. Do you want to be the owner elegant shape and a healthy body is to change the attitude towards food. How to do it correctly? On this after.

The transition rules of

As if we didn't want to go, but waking up in the morning a new man, with new habits and desires and gets only the drives. For the large majority o change of feeding regime becomes very long and painful process. Constant thoughts about food, the huge desire to eat forbidden products are signs too drastic change, when it is not yet fully psychological preparation, once and for always be the difference between useful and downright harmful products.

However, these moments can be mitigated significantly, to facilitate the transition to proper nutrition, the menu for the week to meditate. Here are a few simple tips for doing it in the most effective way:

• We reduce the portion. The volume of our stomach is about a little bent, the palm of the hand. Every time you sit down at the table just look at their hands and around appreciate which is the amount that you will be able to eat at once. now even favorite roast kartoshechka, but in such a quantity that will bring about much less damage;
• Changing the products, and the processing method. In the example of the potato: do not fry, bake or boil on the uniform + as usual a small amount of the portion - pope will be much less than the evil, and allow that he can. This works on absolutely all products. Because to leave it out of the pan, because now we're going to bake, steam or boil;
• The lack of bright with the flavor of the food will give you sauce that we prepare in home by yourself. Try not to make a very thin or sharp, as this only stimulates the appetite (not to be confused with the feeling of hunger!);
• Coffee 3 in 1 and a sweet tea substitute green tea without sugar. The tannin in it the same amount in the first two drinks, so that the burden of energy guaranteed, and a nice bonus would be to improve metabolism;
• Try not to drink during meals. No benefit of this does not exist, and the stomach wall is stretched. As a result, the next time you feel like a bigger portion. A couple of sips after the dry food is the maximum number. And minutes after 30 or 40 hesitate to take a cup of tea or a glass of water.

And, of course, hardly the rule will be the gradacin. The collapse of the diet will be huge stress for the unwary in the body.

Principles of nutrition

In this way there is much talk, but in most cases it is a kind of common phrases that do not allow you to create any type of a single image. We have tried to systematize this information, highlighting the basic tenets of nutrition for weight loss, sample menu, which will now be far more easy to compose.

1. Nourished by the principle of 3+2. The three main food intake + 2 snacks. Yes, to the normal diet did not decrease, but increase the number of meals (but we are also aware of the size of the portions). Leaving the stomach more than 4 hours without eating, we cause the same to eat a lot more than you need, trying to regain lost ground. Snack could be cottage cheese, plain yogurt or kefir, vegetables or fruit, nuts or walnuts, but again, in moderate quantities.
2. We select a specific time for meals. Our body likes stability, and if we give him the regular food, it will not be reason to postpone your advantage. The mode of intake of food looks like this:

• 7.00 - breakfast
• 10.00 - snack
• 13.00 - lunch
• 16.00 - snack
• 19.00 - dinner

Of course, this always and when you wake up around 6.30 am, in any case, each one must adapt this mode, under its programme of life.

1. We select only fresh products. And here it is not so much of fresh fruits and vegetables, such as the resignation of the products of rapid preparation, low-fat, or light-variety of different types of sausage or sausage, prepared in advance dishes. Optimally, if you are going to prepare all the households irrespective of products, as that is absolutely safe.
2. The fruits and vegetables. Your eat not less than 2 servings per day. It is desirable that it were the product of season, since in them the greatest advantage. If it is winter, when in our latitudes, the vegetables simply cannot grow, it is best to replace on the ice or pickles, that buy, although fresh, but filled with concentrates of vegetables.
3. The mode of drinking. This is very important! 2 liters of pure water is the minimum you should drink.
4. The consumption of proteins. Must be no less than 1/3 of all goods consumed and to enter on each completely on the intake of food. Fish, chicken, Turkey, fermented milk products, or tofu - best sources of protein nutrition, the menu for each day for the girls necessarily should contain.
5. Carbohydrates. Only complicated, that for a long time to be broken and, therefore, allow more time to be sated. None of bakery products, pastry or starch. That is to say, all this is possible, but with the approach of literacy: bread flour, semolina, durum wheat pasta. It is hoped, the beginning of life.
6. Fats. Only useful. Nuts, avocado, fish, flax seed or olive oil of impurities.
7. The abstinence from alcohol. Full. The exception may be only a red wine semi-dry or dry wine in the amount of not more than the half of the cup and not more than 2 times a week.

As you can see, nothing supercomplex, is there not here, what is most important to balance and streamline our meals.

And the most important thing

Of course, after reading so many things would like to know, what is the menu for each day to lose weight with proper nutrition. To give a definitive answer to this is simply impossible, because the ideal must take into account the characteristics of its body and formed individually. But a sample eating plan, dale, we're not going to distribute by week, since, among the options you will find what you want to know, today.

Options for breakfast:

• Omelet protein (4-5 pieces) + 2 tablespoons of wheat and of oats + 150 grams of fresh fruit and vegetables;
• 150 grams of cottage cheese + vegetables + 200 grams of fresh lettuce;
• 100 grams of oatmeal with fruit juices or dried fruits;
• Sandwiches breads, tomatoes and cottage cheese, tea;
• Cottage cheese + favorite fruit + a bit of honey;
• Tortilla milk (no more than 2 eggs) + a couple of tablespoons of cereal, yogurt;
• 2 tablespoons of wheat and of oats + 100 grams of chicken breast + fresh salad (the chicken and the fish can be toggled).

Dining options:

• Brown rice + steamed vegetables + 150-200 grams of meat;
• Easy roasted soup + a piece of black bread, vegetables + fish;
• Boiled beans + chicken breast + vegetable salad;
• The durum wheat pasta + bathroom of steak/chicken + vegetables;
• Casserole of cauliflower + lean meat;
• Buckwheat + vegetable salad/sauerkraut cabbage + cooked meat;
• Grilled vegetables + steamed fish + porridge.

Dinner options. Although what here options. Make sure vegetables + very boiled/cooked the meat, the fish, steam meat or fish cutlets + omelette without milk. Alternating the variety of side dishes of vegetables and meat/fish, it is possible to achieve diversity.

Chop. Of them we have already talked a little bit before, but in any case remember that this may be the fruits, the vegetables, the bread, the oatmeal cookies, homemade, nuts, dried fruits, a glass of kefir or yogurt.

As you can see, using different combinations, even the proposals of our products (and the list is not limited to), you can prepare a complete and, what is more important to a different menu in the month of weight loss and nutrition. Of course, to do this, you will need to activate the imagination and a bit of tightening culinary skills, but the goal from the penalty.