When composing the menu proper diet for the week, you will have to fulfill two main objectives: to create a deficit of calories to lose weight due to the exclusion from the diet of highly energy products and supply the body with useful nutrients.
The basis of a daily diet a proper diet should compose of food with high content of protein (meat, fish, cottage cheese) that stimulate the metabolism and are good sources of essential amino acids.
It is also recommended to consume complex carbohydrates (whole grains and non-starchy vegetables) to ensure the energy of the body, causing the accumulation of adipose tissue.
From the diet menu, you must delete the simple carbohydrates, which cause the rapid offensive of hunger, weight gain and a constant feeling of fatigue.
Preference shall be given saturated fats of plant and animal origin (not more than 30 grams per day), as well as the lack of fatty acids slows the metabolism, reduces the production of female sexual hormones and disorders of the menstrual cycle. Sources of healthy fats are nuts, sunflower seeds, fat fish.
Basic principles
For an effective slimming and keep the best result, but also the well-being in the process of weight reduction must practice an integrated approach to nutrition, including the following principles:
- Exclude from the menu of the exclusion of food and drinks.
- Drinking the ideal amount of water per day (30 ml per 1 kg of weight).
- Maintain the daily rate of calories (from 1200 kcal to 1600 kcal). To calculate the energy value of the products you can use the table of calories.
- The amount of proteins, fats and carbohydrates in the daily menu should be 40 to 45% protein, 15-20% fat, and 30% to 40% carbohydrates.
- Use the rule of the dish: half of the dose main meal you should occupy and vegetables, a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruit consumed at 16.00 hours, and allowed sweet (honey, dried fruits), — until 12: 00.
- To avoid the excesses, as well as the use of a larger quantity of food leads to an increase of daily calories and inhibits the process of weight loss.
- Eat slowly and chew carefully, in order to contribute to the normal absorption of nutrients.
- Control the salt intake because excess salt leads to edema.
What you can eat and what not to can (table)
One of the principles of a correct diet for slimming is the use of products that do not cause the deposition of fat, and also provide the required level of energy throughout the day.
| You can eat | What can you not eat |
|---|---|
| Pastries | |
| Cakes of wholemeal wheat, rye, wheat, almond, oatmeal without sugar | White bread from wheat flour of superior quality, cakes |
| The meat | |
| Not greasy pork, rabbit, beef | Greasy, pork, beef. Meats |
| The bird | |
| Chicken, turkey, | Duck, goose |
| Fish and seafood | |
| Cod, hake, salmon, pike, pike, mullet, tuna, mackerel, herring, trout, herring, hake Polish. Marine palm, shrimp, oysters | Salt, smoked fish, canned, crab sticks |
| Eggs | |
| Cooked, in the form of omelette, on the composition of the food | |
| Dairy products | |
| Cottage cheese (1% and 8% fat), yogurt, yogurt, cream, non-greasy | The fatty acids in the cottage cheese, cream milk, cream milk. Carts of yogurt with additives, sleek cheese |
| Cereals | |
| Green and brown wheat, bulgur, barley, grits "Artek", oats, rice. Peas, chickpeas, beans-mung, lentils, beans | Oatmeal, fast cooking, granola with sugar, white rice, semolina |
| The oil | |
| Olive oil, flax, coconut, sunflower and other vegetable oils. Creamy and the melted butter | Margarine, mayonnaise |
| Vegetables | |
| The cucumber, the tomato, the carrot, the onion, the white, red, beijing, cauliflower, eggplant, avocado, zucchini, Bulgarian pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Preservation. The potatoes in the form of mashed or roasted |
| Fruit | |
| Apple, pear, plum, raspberry, cherry, strawberry, cherries, gooseberries, blackberries, peaches, oranges, tangerines, grapefruits, apricots, and kiwi. Discount: bananas (1 PCs. in the day), grapes | |
| Dried fruits and nuts | |
| Nuts, cashew nuts, hazelnut, nutmeg, pistachio, almonds (no more than 20 g per day). Plums, dates, figs, apricots, mangoes, dried apricots (no more than 25 grams per day) | Peanuts, raisins, and dates in large quantities |
| Desserts | |
| Honey, syrup, dates, sweetener, chocolate, black | Pastry and confectionery, ice creams, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sugary sodas |
How to plan the menu
So the power supply has brought benefits and contributed to the loss of weight, it is important to follow the main rules for the creation of a menu for the week taking into account physiological needs of the organism:
- daily consume a certain amount of protein (1-1,5 grams per kilo of weight), spread throughout the day;
- for breakfast it is recommended to prepare the dishes, consisting of protein and slow carbs for a long feeling of satiety, for example, scrambled eggs and porridge, pancake with cheese filling, and t. d.;
- the lunch should be composed of proteins, carbohydrates and green vegetables to ensure the body of vitamins and fibers;
- the number of meals per day counting individually, depending on the day;
- not cost you eat without hunger, as well as the use of the same useful food without a physiological need leads to binge eating.
The menu proper diet for the week
Sample menu of proper nutrition for each day consists of satisfying and healthy dishes, based on the balance of proteins, fats and carbohydrates, which not only contribute to an effective reduction of weight, but also provide the body with the required level of energy throughout the day.
Monday
- Breakfast: sandwich of whole wheat bread, hard-boiled egg, hard cheese, coffee with milk;
- Dinner: breaded turkey stewed bulgur, vegetables, apple;
- Afternoon snack: tVerona casserole with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: cheesecakes (with a banana instead of sugar), cream milk, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: spring rolls, liver, salad with carmen and cucumber;
- Dinner: cooked salmon with broccoli.
Wednesday
- Breakfast: rye loaves, avocado, cheese, coffee with milk;
- Lunch: grilled turkey grilled, cooked wheat wheat, fresh cucumber, kiwi fruit;
- Afternoon snack: serve the roll in pita bread of the whole grain flour;
- Dinner: tvorono-protein of a casserole.
Thursday
- Breakfast: rolls, whole grain flour, ricotta cheese with fruit;
- Lunch: chicken breast, pasta of durum wheat, tomato salad and cheese, pear;
- Afternoon snack: baked apples, and peaches;
- Dinner: ontwarnie shrimp, lettuce, eggs, onion, and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomato, green tea;
- Lunch: baked turkey with zucchini and Bulgarian pepper, quinoa, cherries;
- Afternoon snack: a mashed with cottage cheese and a banana;
- Dinner: pie smoked salmon and cauliflower.
Saturday
- Breakfast: sandwich of rye bread with cheese and avocado, coffee;
- Lunch: ontwarnie shrimp, rice powder, salad of beijing, the cabbage, the apple;
- Afternoon snack: a cheese with yogurt and walnuts;
- Dinner: cooked mushrooms, salad.
Sunday
- Breakfast: pancake, cottage cheese with nuts;
- Lunch: chicken burgers steamed, vegetables, fruits;
- Afternoon snack: Greek yogurt with berries;
- Dinner: the halibut, a salad.
Revenue
A large number of affordable food in the menu gives you the opportunity to prepare delicious dishes of meat, fish, cereals and cheese, as well as the use of virtually all methods of thermal treatment of food.
Tomato soup puree of
To prepare the soup, you'll need 800 g of tomatoes, two onions, and the garlic (2 cloves), carrot and cabbage.
The onion is cut into rings, carrots crushed on a grater and fry in oil for 5-7 minutes. Next, the filling mixed with tomato and quenched in a small fire of 10 minutes. After cooking the soup made by vegetation is salt, and add a seasoning, and then crushed with the help of a blender. Serves the tomato soup with cream of milk.
Chicken with spinach
Ingredients: fillets of chicken (half a kilo), ice cream or spinach (250 g) cheese (100 g), onion (1 PCs.), a few cloves of garlic, the sour cream (200 g) of cooking oil and condiments.
Chicken fillet cut lengthwise into several parts, with a thickness of approximately 1 cm, is salt. It is also sprayed on the onion and wash the spinach. Later, in the heated pan put 1 ct. l. the oil, the spinach, the cream, the missed by means of a statement, the garlic and the salt. Satiated for 5-7 minutes.
At the bottom of a form for roasting put the chicken pieces, and then parboiled spinach and the grated cheese. The dish is baked in the oven 15-12 minutes.
Cooked meat patties
To cook hamburgers, use 1 kg of ground beef, onion, 200 grams of cabbage, 2 eggs, salt, pepper.
The onion is cut and minced submersible blender and cabbage twist in a meat grinder, such as minced meat. Mixed all the ingredients, form the meatballs and lay on a baking tray, SaaSteleнный with baking paper.
Burgers are cooked in the oven for 40 minutes. Serve the dish with lemon salad.
Hash on the yogurt
To prepare the hash required tушeнная cooked wheat or chicken breast, hard-boiled eggs, radish, avocado, cucumber, parsley, fennel, onion, kefir and mineral water.
Juicy, eggs, cucumber, avocado and radish cut into cubes, powdered green. More ingredients, pour in the yogurt and mineral water (half a cup), add salt.
Scrambled eggs with shrimp
Ingredients for the omelet: about 200 g of frozen shrimp and broccoli, 4 eggs, 0,5 cup milk, the salt, the fresh herbs.
Eggs out lashes with the milk and the salt. In antIrigaray skillet, put the shrimp, broccoli and fill with the color .tonй mixture. Cooking an omelette for 5-7 minutes with the lid on a small fire. Before serving at the table omelet can sprinkle with herbs.
Cooked mushrooms
To prepare the dish, you will need mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, cooking oil (2 ct. l.), salt, pepper and other seasonings to taste.
Preparation of pickles: garlic and mix with the salt, the cinnamon, the oil and the vinegar.
The mushrooms must be washed, but the large mushrooms, cut in 2-3 pieces. After the mushrooms, pour the marinade, stirred and left for 25-30 minutes. More mushrooms baked in parchment, or прontивнe for 20 minutes at a temperature of 200 degrees.