Healthy eating for weight loss: the menu for the week

Good day, friends!!!! Excess weight and excess inches on the waist can not only to annoy the man, but to negatively affect your health. It is considered that to get rid of fat from the body and make the way of tense, it is only possible through units of fad diets and sport. But it is not always so. Today we'll tell you, what is a healthy diet for slimming, and help you plan the weekly menu.

the power to lose weight

First of all, you need to understand what is a healthy diet, and how it is different from the diet. Diet of restrictions on the consumption of certain foods. To support this mode, not all. In addition, many times, after you finish the diet, who left the pounds quickly come back, taking with him "friends".

The menu of healthy food for weight loss developed in order to ensure the body the necessary nutrients, but at the same time, reduce the consumption is not healthy, which turns into fat on the sides, belly and thighs.

What are the main conditions

The proper nutrition is a way of life. It is very important to instill in yourself healthy eating habits. Feeding on a program of PP, you will be able to lose weight, not exposing the body to stress. Anyone who thinks that a healthy life is difficult, expensive, or under the force of all, very wrong.

In fact, the proper nutrition is based on simple rules and best practices. Basic principles in such a way the following:

  • eating is necessary, often, but in small portions, ideal 5-6 times per day;
  • you need to drink a lot of water, a daily rate of consumption of liquid is equal to 2 liters;
  • the first thing that you should do fasting, is to drink a glass of warm water;
  • the last meal should be held 3 hours before the waste to the bed;
  • the use of such methods of heat treatment, such as baking, grilling, or cooking in steam, a great solution will be the use of months, the revenue picture for the preparation of the find will not be easy;
  • make an emphasis on products with a low content of fats;
  • the basis of the diet should be protein, and to vary the menu can help vegetables, and complex carbohydrates;
  • don't be afraid to use spices;
  • reduce the consumption of salt, it contributes to the fluid retention in the body and causes the swelling;
  • learn how to count calories;
  • do not give up fats, replace fats of animal origin, in the vegetable pharmaceutical;
  • replace mayonnaise and salad dressings and other dishes extra virgin olive oil or lemon juice.

To change the track to a new type of power source, you will also have a menu for each day of the week or the month. So you will be able to buy necessary products, and to eliminate the risk of failure. Feeding according to this system, you can easily get rid of the extra pounds. Comments show that the result of a diet to persist for a long time.

That should be in your fridge

Make a list of products that should be in your kitchen. It necessarily has to enter:

  • whole wheat bread;
  • lean meats (beef, rabbit, chicken, turkey);
  • seafood and non-greasy fish;
  • mushrooms;
  • the eggs;
  • dairy products with low fat percentage;
  • fruits and vegetables;
  • cereals and solid masses of varieties;
  • nuts, seeds and dried fruit (in limited quantities).
proper nutrition

Activating these products in the menu, you need to remember that there is a food that should be abandoned. With a healthy diet for women and men may are sweets and cakes, alcohol, packed juices and carbonated water water, conservation, fast-food, semi-finished products. Forget about the mayonnaise, sugar, substitute honey.

When HLS is important not to allow the feeling of hunger. Enlist the snacks. For this will be perfect for salads, fruit (except grape and banana), yoghurt, protein and cocktails.

We have elaborated a course of feed 7 days

We offer you the example of the menu for each day of the week in the table. Focusing on it, it will be much easier to develop a healthy eating program for you.

Displayed weekly menu cheap, but useful. Eat according to the rules that HLS is possible at any age and in 20, and after 40, 50, 60 years. Also take into consideration the following revenues.

Vegetable soup

To prepare this is the first dish you will need the following ingredients:

  • 300 gr. cabbage;
  • 2-3 PCs. potato;
  • 3 tomato;
  • 1 beet;
  • 1 onion;
  • 1 carrot;
  • 3 cloves of garlic;
  • 3 St. l. olive oil;
  • salt, bay leaf, pepper and herbs to taste.
  1. Vegetables my and clean potatoes, cut in cubes, the carrots and the beet changelicaem on a grater, cabbage, chopped, onion, finely chopped.
  2. Bring the water to a boil, throw the sliced potatoes and water, bring to the boil 5 min.
  3. Enter in the broth, cabbage, bay leaf, black fragrant pepper.
  4. In a frying pan, roast the onion, carrot, and beet. Three in a vegetable mixture of tomatoes for juiciness and boil it all under the cover 5 minutes.
  5. Send the contents of the pan in a pan with the soup borsch.
  6. When the soup is almost ready, add the salt and the fresh herbs. Turn off this plate, give a plate of infusion.

Steam fish cakes

To please yourself useful fish chops, use it for cooking:

  • fish minced – 0.5 kg;
  • carrot – 1 PCs.;
  • onion – 1 PCs.;
  • egg – 1 PCs.;
  • flour – 2 St. l.;
  • the green, salt – to taste.
  1. Clean the carrots, three on a fine grater.
  2. The arc of purification of the skin, finely cut.
  3. Add the vegetables in the filling, we introduced the egg, the salt and the fresh herbs.
  4. We catletki and cook for 20 minutes in the mode of "fish".

Roasted eggplant

This dish can display the home, the lunch or for the holiday work. For its preparation are necessary:

  • 3 eggplant;
  • 3 tomato;
  • 70 gr. lean cheese;
  • fennel, or other herbs;
  • 4 cloves of garlic;
  • 1 St. l. homemade yogurt;
  • salt and pepper to taste.
menu for weight loss
  1. My eggplant, cut your slices thickness of 1-2 cm, grate a mixture of salt and pepper, give it rest for 10 minutes.
  2. Tomato and cheese also cut the plates.
  3. On a board put up to each other, the eggplant, the tomatoes and the cheese.
  4. Pour all the sauce of yoghurt, garlic and herbs.
  5. Bake 20 to 30 minutes at a temperature of 200 degrees.