Healthy eating for weight loss: the menu of each day

A healthy diet does not mean expensive. Every person can afford the luxury of the correct menu every day. To lose weight it is necessary to comply with simple tips and follow a balanced menu each day. Follow the recommendations and her slender figure, and you will feel healthy and energetic person.

The main recommendations for weight loss

1. Take food half portions of 4 to 5 times a day.
2. Before the meal, it is necessary to drink 1 glass of water. The norm in day 1-2 liters, depending on the activity during the day. Drinking water during meals or within 1 hour after meals – it is not necessary, this is bad for the digestive system.
3. A healthy diet means a delicious and varied. Use different spices, recipes, try out your meals each day.
4. For weight loss try to eat 2 to 4 hours before bedtime to 1 hour to drink 1 cup of yogurt.
5. The carbohydrates throughout the week, try to eat in the first half of the day, and in the second half you prefer to the protein nutrition, protein-rich foods of animal origin.
6. In the garrison to give preference to complex carbohydrates (rice, buckwheat, oatmeal, cereals, pasta solid varieties, wholemeal bread, etc)
7. Forget the cakes, sweets, chocolates, sweet carbonated water. Foods that contain sugar and simple carbohydrates, not comis every day, and you allow yourself 1 time a week, maximum.
8. Remove from your menu for weight loss fat and harmful food. Mayonnaise, cheese, dairy products, meat, margarine, butter, etc, Replace the fatty foods – lean. Recharge the salad is not the mayonnaise and vegetable, olive oil or the other.
9. Include in your menu for each day of vegetables and fruits. In the vegetables of a large amount of fiber and vitamins, that are useful for our body. The food should be balanced. On the day of the eat 1-2 fruit and vegetables in unlimited quantities.

Menu of the week to get rid of the kilos superfluous

When you want to lose weight, it is necessary to remember, that the agency must receive all of the nutrients, proteins, fats, carbohydrates and vitamins. Below is the menu of the week with the least number of calories. You have to study and complement the dishes you like, but remember that the diet should be varied and tasty every day. Insurance to reduce the weight of 0.5-1 kg per week. In the month of 2-4 kg If you are going to try to have more redundant kilogram, you back and even more, they have abandoned it. Therefore, do not rush and take care of your health. Have, for 3 months, following a proper diet, you can lose weight 6 to 12 kg and is a very good result. If the weight is going too slow, remove 200 calories from the diet and see the progress, if this number of meals should be 4 to 5 times a day, reduce the meals, it is not necessary. An additional advantage if you add 3 times a week of exercise, preferably cardio (bike, treadmill, elliptical, fitness, swimming, etc). Then you will remove the excess weight and improves the elasticity and tonicity of your muscles.

The healthy eating week in the following way:

Monday (to the letter the first day)

1. Breakfast Oatmeal with chopped fruits, yogurt 0,5 fat, green tea without sugar.
2. Snack – Cottage cheese 0.5% sour cream fat free 5%
3. Lunch: vegetable Soup, chicken fillet, compote.
4. Snack – a Handful of nuts.
5. Dinner – baked fish, vegetable salad, tea with lemon.

Tuesday

1. The breakfast of Porridge oats, cheese 5% fat, a couple of slices, a glass of milk to 0.5%.
2. Snack – 1 apple and 1 orange.
3. Lunch – chicken Soup, ham, vegetables (cucumber, tomato), juice of vegetables or fruits.
4. Snack – fruit salad and a yogurt-by 0.5%.
5. Dinner – Mushroom soup with sautéed vegetables and the green, green of the time sugar-free lemon.

The Wednesday (to the letter of the third day)

1. The breakfast of Rice porridge with milk, 0.5% fat, cookies of oatmeal with cocoa.
2. Snack – fresh Apple, or cooked.
3. Lunch – Pasta of solid varieties with filet of fish, cod roe, cutting the vegetables, the tea.
4. Snack – 1-2 fruit (banana, grapefruit).
5. Dinner – Salad with vegetables, steamed fish, tea with lemon.

Thursday

1. Breakfast Omelette of 2-3 eggs, oatmeal cookies with milk of 0.5%, or cocoa.
2. Snack – 1 banana.
3. Lunch – barley with the rice and meat, a few vegetables, vegetable juice.
4. Snack – Yogurt 0.5% and 1 fruit choice.
5. The dinner Stew of cabbage with fish fillet, salad of fresh vegetables and herbs, green tea with lemon.

Friday

1. Breakfast – lean pork, a piece of cheese 5%, the change of 5%, the tea with lemon.
2. Snack – Apple or banana.
3. Lunch: chicken breast with cabbage, sour, vegetable juice.
4. Snack – Fruit salad with yogurt-by 0.5%.
5. Dinner – steamed Fish, vegetable salad, compote.

The sabbath (the letter of the sixth day)

1. Breakfast – 2 baked beans, eggs, porridge with chopped fruit, cocoa.
2. Snack – 1 grapefruit or 2 kiwis.
3. Lunch: Roasted vegetables, a couple of pieces of cheese 5%, fish fillet, tea.
4. Snack – cottage cheese with sour cream (non-oily products).
5. The dinner

Sunday

The healthy diet should be varied and easy. Enjoy this day, eat 5 times a day, but since you like most of all in moderate amounts.

Menu for weight loss adapts to almost all, who does not have allergies or personal hostility to the products and dishes above. After a couple of weeks you will not learn in the mirror, they will be removed 1-2 kg and continue forward, eliminating those extra pounds. Always remember – to lose weight you have to deal with the mind and without bigotry.

Additional recommendations for weight reduction

• Do not eat before bedtime. Many of diet not to eat after 6 in the evening absolutely nothing, and this is a mistake. Eating is necessary, for 4 hours before bedtime. If you lie to the 12 hours of the night, it is reasonable that dining at 8 pm. If you are 6 to 8 hours before the suspension of the hunger, is bad a negative effect on the change of the substances, in the state of general health, because in the morning it is necessary to joyful awakening and be full of energy for the whole day. There is also the risk that keep your hunger, you will not be able to fall asleep and nocturnal pilgrimage to the fridge. And as you know for weight loss is one of those night walks, it is necessary to challenge. Therefore, write down this recommendation.
• Forget about the bad fats, and eat foods with healthy fats. To lose weight on your menu should be present in the fat tiles, it is recommended that 0.5 g of fat per 1 kg of your body. If your weight is 60 kg, 30 kg of fat per day. But if your goal is to lose weight of 10 kg, calculate the calories, fats, proteins, carbohydrates in the weight desired. That is to say, if you want to be 50 kg, has 0.5 g of fat per 50 kg and be 25 grams of fat a day. I hope you don't goals.