Proper diet for weight loss+menu for the week

In all of these diets have one thing in common: they offer special meals, observing, to release the promised number of pounds. Have you seen the labels of these medications and for fat burning, which shows the normal lean and epicoeni people, and next to it the number of calories and how much you will dump them for nothing. Sounds good?! Unfortunately, most of these plans via "proper" nutrition is not only about prohibition, but often with a risk to health. It is therefore not surprising that the effect of such diets do not last long and often triggers the principle of the boomerang.

In this superhabundantia colere different diet plans and diet that one voice promise fast weight loss, it is very difficult to formulate a clear view and understanding of all complexity of the process of weight loss and its effects on the human body. Carbs — is that bad? Abandon the fat? And sweetness is generally prohibited? These are just some of the questions that you will be able to select the most suitable for you diet.

Choose the right diet for weight loss in the long run

A healthy diet</1_img>

Who wants to save weight and the impact weight loss for the long term, must change their daily diet forever (or at least while you are going to stay in the desired weight). Although some radical diet you can lose 5 kg in 14 days, but after a while you will again start to eat normally, and dropped the weight back to your favorite places: the thighs, the belly, the buttocks. These fast-food, know only two words: "reduce" and "off" and it is wrong and unacceptable approach for the normal functioning of the human body. Therefore, the symptoms, such as fatigue, headache and bad mood.

In addition, with the fast weight lost is primarily fluid, not fat. If the body is to limit the protein intake, the situation is worse, since it quickly reacts to this decrease and begins to pump from the valuable muscle mass for energy. And muscle mass is autologous kilns for burning the fat, which should not suffer in the process of weight loss. Even when the others are themselves energy consumption. So it is less of muscle mass — reduced rate of basal metabolism. After the diet you go back to your normal food, body weight can not be avoided, so choose PP healthy eating for weight loss.

Conclusion: Who does not give your body time to gradually drop excess weight, is relatively quick to gain again and doing wrong. Instead of relying on the promises of miracle drugs and diets for weight loss, is to create a long-term diet meal plan, the original goal that will maintained your body, while losing weight and then maintain your weight.

Tips for choosing diet plan for weight loss

Wants to lose weight burn more calories than you consume. This rule sounds so simple, because it really is. Theoretically, all this endless restrictive diets are not necessary at all. Most likely, this is the reason that there is NO one DIETthat is guaranteed to work. You can eat whatever you like, just don't forget the fact that if more calories consumed than you burn, you will begin to gain weight.

Due to health and good shape, it is necessary to refuse not only with fast food and sweets, provide the body with all essential nutrients. Instead, you can go to jams without sugar.

Ready and versatile meal plan for weight loss, does not, and this, in my opinion, great. At the end, each of us has different taste preferences in food. But in order to lose weight, the diet plan needs the result to have a negative calorie balance.

In the search for a suitable diet plan your goal should be long-term diet, as it is the only one that will be able to get used to the new diet you can control your weight permanently. In the opposite case, we can expect that the effect will be to swing.

The diet plan is very useful, especially at the beginning of the diet, since you don't need to wonder what to cook today, and the PP options menu for weight loss, are very diverse. The probability that your diet proper diet for weight loss, which will get your normal or junk food is very low. Ideally, you will have to plan on the weekends for the week ahead.

Another advantage of the meal plan is that during the day and strictly at the specified time , the body gets all the nutrientsit needs. In the initial stages of addiction, we recommend to schedule the right diet for weight loss that will stimulate you to perform all the time. Thus, it is possible to prevent the onset of symptoms, from exhaustion and lupinus appetite. During the meal you need to eat as much as you need to convince, otherwise, malnutrition can lead to the fact that you are surculos at the end, because craving for food will be great

Many are mistaken when they think that the less, the better is the result. However, reality looks quite different when the person gets enough calories from food, the body decreases the metabolism to save energy. In the first days of the diet, you will lose a few pounds due to water and muscle mass, but not at the expense of fat. To decompose fat, the body needs tremendous energy costs, the only source, which is a sufficient amount of food. Healthy diet for weight loss should be your priority choice.

Meals and time

How to start eating healthier and how to lose weight on a diet? The beginning is always difficult. Changes in diet are always associated with changes in your taste preferences. Eating in a hurry during the lunch break, snacking between chips and sweet snacks in front of the TV further complicate the process of weight loss.

Meal plan is also intended to phase the addiction is go for you as more comfortable, as it is in the first days and weeks are the hardest. The good news is that the body quickly enough gets used to the new diet and weight loss process that much easier.

How many times a day to eat, while the diet change, you decide for yourself. This can be three big meals or five smaller ones. I personally recommend three large meals, therefore, to reach the desired weight, you should eat hearty. The more often you eat, the less should be the parts, do not exceed the recommended daily number of calories. This is the main drawback of frequent feeding. It is also important to eat well, to in between meals to get hungry. You can eat low-calorie bars. Another advantage of the three meals a day is that the body has sufficient time for metabolism and digestion. Between meals havequaedam humectant insulin and blood sugardrop and starts the fat burning process. Homemade Breakfast — on the basis of all of the meals, play a crucial role. In the morning, the body needs sufficient energy for a successful start to the day. Carbohydrates, such as muesli, bread, rolls and fruit, warm up the metabolism and the body the necessary energy. A balanced diet for lunch. Only during the lunch break, as a rule, is not the time to think about eating properly. Great to eat in the restaurant or take something to go. Instead, to make some corpulentiores, fries and a sausage with curry sauce, for example, to choose a useful alternative products, potatoes, with scrambled eggs, rice with chicken pectus or tuna salad with bread. Maybe even treat yourself to a sweet dessert, but then you need to reduce the number of carbs during a main meal. food</2_img> In the evening,the food should be rich in proteins, which will allow the body to decompose the fat night. Carbohydrates, such as bread, pasta, rice, potatoes, sugar and fruit, should be avoided in the evening. Instead, in your menu you can include lean meats, fish, dairy products, cheese, tofu and salad and vegetables. Less the product has been subjected to any treatment, rather than the more natural the food, the better it is for weight loss. This will get rid of the hidden calories and sugar, harmful additives and fat. Who sings also during the main meals, he feels confident among them. From the constant desire to chew on something or eat should be abandoned. This applies to high-calorie drinks. Instead of colas, soft drinks, milk drinks, high-calorie coffee and fresh juices, choose water, unsweetened tea, black coffee, which will save you from excess calories and will speed up the weight loss process! Below we have compiled a sample menu of proper nutrition for a week for weight loss, that you can use as a reference.

Healthy eating plan for weight loss: sample menus for 1 week

Below is a sample meal plan for weight loss for a week. This is just an example, as adapted to a diet plan always depends on the personal needs calories health and disease.

Monday — Thursday

  • 100 g Muesli
  • (sugar-free)2 tablespoons wheat
  • bran
  • 1 Apple
  • 1 banana
  • 250 ml soy milk
(810 kcal)
  • 2 slices of bread
  • from tselnozernist.
  • conspersa1 polbyanaya
  • bun
  • 25 g plums. oil
  • 20 confiture
  • 1 Apple
(706 kcal)
  • 8 S. L. corn
  • flakes (without Ahara)
  • 4 S. L. oatmeal
  • 20 g raisins
  • 1 pear
  • 250 ml, orange. juice
(544 kcal)
  • 4 slices of crunch. Khlebtsov
  • 1 bun
  • 25 g plums. Oil
  • 2 tsp. nuts. nougat
  • 2 tsp jam
  • 75 g of grapes
(680 calories)
Salad with scrambled eggs and greensIngredients for the salad:
  • 150 g of lettuce,
  • 1 tomato,
  • 1 pepper,
  • 1 carrot,
  • salad dressing of vinegar and oil
For the omelet:
  • 1 egg,
  • 1 tbsp cottage cheese,
  • the greens
  • Desserts:
  • 150 g of fruit
  • yogurt (3.5% fat)
(388 kcal)
Sandwich pectus Turkey
  • 1 bun,
  • 1 tsp. margarine
  • salad,
  • 50 g Turkey breast,
  • 1 hard-boiled egg
  • conciderunt slices
  • 1 tomato
  • 150 g chocolate pudding
(461 calories)
Ribbon noodles with spinach
  • 200 g spinach leaves ,
  • 125 g noodles,
  • 1 onion,
  • 1 clove of garlic,
  • 2 peppers: yellow and red
  • 50 g young cheese
  • 40 g goat's cheese,
  • salt,
  • pepper
(715 calories)
Potatoes in "uniform" with cottage cheese
  • 300 g potatoes (preferably not tenderize),
  • 200 g low-fat cottage cheese,
  • 1/2 bunch of sectivum porrum onion,
  • 1 tsp cumin Seeds
  • 3 S. L. mineral water with gas
  • salt,
  • pepper
(367 calories)
Fish with Curtis and vegetables
  • 150 g fish fillet,
  • 200 g of aubergine
  • 2 tomatoes,
  • 1 small onion,
  • 1 clove of garlic,
  • 1 tsp oil,
  • 1 tsp powdered Curtis,
  • 1 tbsp parsley, salt, pepper
(393 kcal)
In cauliflower, the salad with salmon:
  • 250 g of salmon fillet,
  • 1/2 cauliflower,
  • 1 tsp vegetable stock cube,
  • 2 tablespoons wine vinegar,
  • Basil leaves,
  • 2 tablespoons oil
  • salt,
  • pepper
(403 kcal)
Chicken Breast with peppers:
  • 2 chicken Breast,
  • 2 red peppers,
  • 2 onions slightly.,
  • 2 cloves of garlic,
  • 150 ml chicken stock,
  • 1 rosemary sprig,
  • 1 S. L. olive oil
  • 1/2 tsp spicy red pepper,
  • salt,
  • pepper
(368 kcal)
Pork medallions with red beet
  • 200 pork fillet,
  • 1 onion-shallots,
  • 200 g boiled beets,
  • 100 ml magneziynogo milk
  • 1 tbsp oil
  • salt,
  • pepper
(462 calories)
1591 kcal 1570 kcal Kcal 1627 1509 kcal

Friday — Sunday

2 toast tselnozernist. conspersa,2 rolls, 30 g vegetarian spread 1 red pepper 1 tsp. honey (534 kcal)
  • 4 S. L. muesli with pieces of fruit (without sugar),
  • 5 S. L. wheat bran
  • 2 tsp walnuts
  • 2 kiwi
  • 400 g soy yogurt
(731 calories)
  • 2 slices of rye bread
  • 2 toast tselnozernist. conspersa
  • 10 g butter
  • 30 g vegetarian spread
  • 50 g cucumber salad
  • 2 tomatoes
  • 1 pepper
(520 kcal)
Baked rice:
  • 60 Aenean rice
  • 100 g chicken breast
  • 100 g peas (gelida.)
  • 3 shrimp
  • 1 tbsp Oil
  • 1/2 tsp turmeric powder
  • 1 clove of garlic
  • 1 S. L. soy sauce
  • 1/2 tsp turmeric powder
  • 1/2 tsp ensemble
  • a little lime
  • 40 g of mung beans
(709 kcal)
Soup with carrots and potatoes:
  • 50 g. hunting sausages
  • 1 onion
  • 200 g. potatoes
  • 200 g of carrots
  • 1 tsp. butter
  • 350 ml of vegetable soup
  • ground nutmeg
  • salt
  • pepper
  • fresh leaves of parsley
(471 kcal)
Pizza on pita take such:
  • 1/2 lavash
  • 1 S. L. tomato paste
  • 50 g dried tomatoes
  • 1 clove of garlic
  • 2 tomatoes
  • 1 pepper
  • 2 mashed juniper berries
  • 100 g mozzarella
  • 2 tomatoes
  • 1 S. L. olive oil
  • salt, pepper
  • The leaves of basil
(722 kcal)
Scrambled eggs with mushrooms:
  • 3 eggs
  • 2 tablespoons low fat milk (1.5%)
  • 1 tbsp oil
  • fresh parsley
  • 100 g lettuce
  • 1 S. L. balsamic vinegar
  • 1/2 tsp Mustard
  • salt
  • pepper
(393 kcal)
Steak with salsa cucumis:
  • 150 g beef fillet
  • 1 pickled cucumbers
  • 1 spicy cucumber
  • 1 gherkin
  • salt
  • a bit of watercress
  • 1 tbsp oil
  • salt
  • pepper
(482 calories)
Baked cheese
  • 180 g of Cheese (9% fat)
  • 150 g cherry tomatoes
  • 3 green olives (pitted)
  • 1 S. L. caper
  • 1 tsp Harissa spices
  • 1 clove of garlic
  • 1/2 lemon
  • 1 sprig of rosemary
  • 1 tsp olive oil
  • salt, pepper
(352 kcal)
about 1636 kcal 1684 kcal 1594 kcal