The menu of the right-power per day to lose weight recipes

Have beautiful ways each and every day to admire your reflection in the mirror wants every girl. The excess weight is not a diagnosis, and in most cases, a total of inadequate nutrition. To resolve this problem, you should be able to compose a menu of slimming in the house, which will be built exclusively to adequate food. The menu for the week will revolutionize the way you change your eating habits, get rid of the dependency on certain products.

It is based on proper nutrition?

the power to lose weight

The proper nutrition is a balanced diet, which implies the correct proportion of proteins, fats and carbohydrates, as well as the presence of vitamins and minerals and of certain micro and macro. The menu of the right food for each day of weight loss should be with revenue, include a variety of dishes, all of which will positively be perceived by the body, not expose it food break.

Proper nutrition is complex and at the same time simple mechanism to clear the body of toxins and waste, remove excess fluid, and to allow a greater degree of absorption required for the components. To achieve the desired, it is necessary to know all the characteristics and principles of a proper diet, on which it is based. Next about they talk.

Important! For a proper nutrition gave you the desired results, you should do it in your way of life, and save for a long time, and not weeks.

How to start eating properly?

Conditions for the correct power not as much as it might seem at first glance. To start the process of weight loss through changes in diet, you first need to tune psychologically. In general, the physiological side of the body, always ready to change, the problem is the lack of desire of reaching your goal.

There are basic principles that will help you start eating properly, not creating a path without difficulties:

  • The breakfast should be full, especially carbohydrates, composed of cereals, fruits and nuts;
  • The vegetables should be consumed fresh or prepared steamed, deep-fat frying is not recommended;
  • Cereals better for cooking in water;
  • Salt consumption need to minimize or completely eliminate;
  • On the day drink at least 2 litres of water.

This is the first recommendation that will allow you to start to eat properly and achieve your goal of weight loss. Already in the first month of a balanced diet, it is possible to observe significant changes in the figure.

The first steps for the diet

The problem of many lose weight is lack of willpower, but also full of motivation. In the first place, you should psychologically set yourself up in a positive outcome, and mentally to listen to yourself, what good nutrition can also be delicious. It is also important to make a schedule of feeding, activity and holiday, because from the data of nuances depends on a large part of the result.

The first steps are always the most difficult, but if you overcome your laziness, get rid of the fear of not getting the result at the end of the month, the balance will show significantly less indicators. Also the first steps can include the following steps:

  • Full of self-motivation;
  • The cleaning of the refrigerator of harmful products;
  • The purchase of a new product line of the basket;
  • The request for support of the family, which are also going to a proper nutrition.

You need to remember! Proper nutrition, with time it will become a family of a way of life, and will not create any difficulty in the realization of the dreams.

What you should include in your diet?

harmful food

Slimming diet the proper diet is totally different to the normal diet of man, who eats junk food and gaining extra pounds. There are approximate table with the products that are worth paying attention to.

ProductsThe number of
All vegetables, except potatoes100-200 g
Fruit200 g of
Cereals80 g
Dairy products200 ml
Non-greasy fish300 g
Whole wheat bread60 g
Beans, nuts100 g of
Lean meat200-300

From all of these products can be quick and easy to prepare PP revenues of each day, to quench the body, to justify their food desires and needs, to obtain the useful components of the products. Important to dispense the quantity of products consumed, to which it will not go beyond the calorie limit.

Important! Cooking dishes, preferably in steam or in the oven, avoiding the frying process products.

The list of products that you want to delete

The menu of a healthy diet consists of certain products, which is positively acting on the body, saturate it, and don't cause the set of body mass. There is a list of products whose consumption is strictly prohibited. Consider:

  • Fat of meat and fish;
  • Pastries;
  • Bakery products;
  • Mayonnaise;
  • Fat;
  • Soft drinks;
  • Alcohol;
  • Fast-food outlets;
  • Sweet and t. d.

Block list of products, you can list time, so it's worth if you focus only on the allowed products, do-able focus, to make the basket of food they are. Only then will it be possible to achieve the desired effect in weight loss, without causing the quick set of body weight after.

Characteristics of a correct diet, if you 30

For each age has its own characteristics and rules of certain lose weight. To lose weight at home for women, by 30 there are individual characteristics selection of products, as well as care temporary delays in the feed. After 30 years begin to gradually slow down the metabolic processes. And 25 years after eaten a piece of cake more pounds on the sides and waist, do not appear in thirty years to avoid this manifestation is extremely difficult.

That is why the menu of weight loss for each day must be the cleanest, are not prohibited products. It is important to completely eliminate all flour, sweet, fatty and fried, as well as products that negatively affect the skin, causing the formation of cellulite.

That age is dangerous because the weight is gained much faster than the process that occurs in the fall. It's also worth limiting consumption of pasta, potatoes, sweets, and giving preference to fruit, fresh vegetables.

The menu proper diet for a week weight loss

Menu slimming adjusted individually, considering the age and other characteristics of the organism. But the principle is always the same – construction-only diet in minerals and nutritional products that contribute to weight loss. There are basic characteristics of food, and also approximate diet, which we will examine below.

The list of products needed

menu for weight loss

The diet of adequate food implies the use of only valid for products that will not create harm to the body. Below, consider all the products in the week of slimming the list:

  • Green vegetables;
  • Fresh fruit;
  • Wheat, oats, rice, barley;
  • The potatoes, in limited quantities;
  • Nacos;
  • Whole wheat bread;
  • Water, green tea, coffee (one cup per day);
  • The bran;
  • Lean dairy products;
  • Lean meat and fish.

Important! It's not worth doing drop-in feed, if it's worth the goal as fast as possible to get rid of the extra pounds. The need for sweet can be replaced with dried fruit or bananas.

Menu PM per week


  • Breakfast - buckwheat porridge with lemon salad.
  • Snack – an apple.
  • Lunch – vegetable soup with chicken GRUdhell, tea.
  • Afternoon snack – a handful of nuts.
  • Dining – room chop with vegetables.


  • Breakfast - oatmeal with banana.
  • Snack –yogurt.
  • Lunch – rice with vegetables, a glass of jam without sugar.
  • Afternoon snack – tea.
  • Dinner – buckwheat porridge with the steak of fish.


  • Breakfast - pancake of oatmeal with peanut masses.
  • Snack – an apple.
  • Lunch – potato soup puree of vegetables.
  • Afternoon snack – orange.
  • Dinner – cottage cheese.


  • Breakfast - scrambled eggs with carmen.
  • Snack banana.
  • Lunch – pea soup and chicken breast with vegetables.
  • Afternoon snack – a handful of nuts.
  • Dinner – salad of cabbage and carrot.


  • Breakfast - oatmeal and a teaspoon of honey.
  • Snack – grapefruit.
  • Lunch – salad of fresh vegetables and chicken breast.
  • Afternoon snack – a cup of yogurt.
  • Dinner – wheat baked fish with vegetables.


  • Breakfast - tVerona of a casserole.
  • Snack – a cup of yogurt.
  • Breakfast – buckwheat porridge with a chop.
  • Afternoon snack – a handful of nuts.
  • Dinner – low fat cottage cheese.


  • Breakfast - oatmeal.
  • Snack – an apple.
  • Lunch – mushroom soup-puree.
  • Afternoon snack – dried fruit.
  • Dinner – beet salad.

A menu for each day can have this kind of, well, it can be slightly modified under personal preferences and desires. Important to remember that all food must be fresh, do not go beyond the period of validity.

To adequate nutrition at home gave the results, it should last or a week, and the months, reaching the full habits of body. There is an approximate diet, which needs to be maintained during a whole month, and then make some small changes in the diet, so as to not cause grief to the body of the ondнononбразию.

The menu in the month of composing is difficult, therefore, with the end of the week, you should always create the diet in the next 7 days, and then every week to make other delicious changes. Now, consider a slightly different diet, which allows that during the month of feel-good, eliminate the extra pounds.


  • Breakfast - porridge oats with banana and nuts or.
  • Snack – tea.
  • Lunch – buckwheat porridge without oil, with vegetables.
  • Afternoon snack – baked apple.
  • Dinner – chicken breast with vegetables.


  • Breakfast – a cup of yogurt and the cheese.
  • Snack – yogurt.
  • Lunch – vegetable soup-beef broth, tea.
  • Afternoon snack – an apple.
  • Dinner – fish cooked in steam.


  • Breakfast - tVerona au gratin with raisins, tea.
  • Snack – a glass of water.
  • Lunch – soup without meat.
  • Afternoon snack – orange.
  • Dinner – peru-to-peer, tomato and cucumber.


  • Breakfast - scrambled eggs with mushrooms.
  • Snack – yogurt.
  • Lunch – soup and chicken breast.
  • Afternoon snack – dried fruit.
  • Dinner – vegetable salad.


  • Breakfast - oatmeal, tea.
  • Snack – fruit salad.
  • Lunch of wheat with the chicken.
  • Afternoon snack – a cup of yogurt.
  • Dinner – vegetable salad.


power mode
  • Breakfast - a sandwich of avocado on the whole wheat bread, tea.
  • Snack banana.
  • Lunch – rice porridge with chicken pieces.
  • Afternoon snack – nuts.
  • Dinner – low fat cottage cheese.


  • Breakfast - pancake of oatmeal with a filling of peanut and mass of the banana.
  • Snack – an apple.
  • Lunch – vegetable soup, wheat bread with the chicken.
  • Afternoon snack – dried fruit.
  • Dinner – salad of radish, tomato, cucumber, and vegetation.

During the month of diet can be a little by adding other delicious and useful products that will contribute to a rapid weight loss, achieve good form and high self-esteem.