Питаемся correctly in the menu, that slim figure of 7 days

Rough diet, the purpose of which is to get rid of excess weight, significantly harm the body. Waiver of certain products and a sharp decline in the energy content of food allow lose weight quickly, however, violate the metabolism. Therefore, it is after the return to the familiar with the diet is to observed, rapid weight gain, tension, digestive problems and system failures in the body. In addition, long-term malnutrition has resulted in a deficit of essential trace elements and vitamins. To lose weight correctly, it is necessary to adhere to the following rules:

  • Food-diverse. The food must contain such as the proteins and fats carbs, because it allows to maintain a balance of macro - and микронутриентов. In doing so, the daily energy content of food must not exceed the figures of 1200 and 1600 kcal for women and for men.
  • Follow the right proportion of fats, carbohydrates and proteins, simultaneously increasing your vegetables intake (so fresh, so thermally processed). This group of food gives the body lots of vitamins and fiber, which not only normalizes the GASTROINTESTINAL tract, but and cleans it.
  • To reduce to a minimum the part of the quick carbohydrates in the daily menu. It is they who give increases fat deposits and provoking diabetes. Sugar, various desserts and sweets are need to replace with fruit.
  • Limit fat intake. To completely abandon them is impractical, because as vegetable oil, so and creamy oil contain a variety of valuable микронутриенты. But the fat of the meat or fish is the best substitute meatless.
  • To consume enough dairy products. They are rich in the necessary body of calcium and contain a lot of protein, but to choose it is necessary kefir and curd, low fat.
  • The monitor mode. Rare and abundant meals cause a slower metabolism. To speed up the metabolism and activate the process of losing weight, it is necessary every 3-4 hours in small portions. It also allows to reduce the stomach volume and will speed up the offensive feeling of fullness.
  • Reduce the consumption of salt. He and so enough food and excessive sodium chloride leads to many diseases.
  • Cook correctly. It is completely give up zazharivaniya products in favor of the casserole and steamed.
  • Alcohol give up. Alcohol – a source of "empty" calories, especially when combined with alcohol consumption together with the rich трапезами.
  • Drink plenty of fluids. Priority should be given clean water, tea and coffee without sugar, as well as natural сокам and compote in berries. In the latter case, the sugar must be replaced by artificial magustusaine.

The listed principles are necessary to adhere to continuously, then the weight quickly goes and is guaranteed to not come back. Restrictions on the diet , does not mean the abandonment of gastronomic treats. The following exemplary menu with recipes will allow you eat is very diverse and tasty.

How to properly plan a menu

First of all, you need to pay attention to the calorie products. In article is given the sample week's menu, the daily energy content of which does not exceed the recommended standards. The extent of the diet itself adhere to the restrictions.

Moreover, it should be every day to eat enough different types of food. The greater part of the diet should constitute of fruits and vegetables. They offer восполнение vitamin and mineral reserves in the body and rich in dietary fiber, which provide satiety.

About a quarter of the entire days menu form proteins. As their source of optimal use of dairy products, as well as low-fat fish and meat. About the same volume of the need to eat cereals and legumes. They enrich the body with energy, as slowly absorbed. In addition, complex carbohydrates are not deposited under the skin fat.

The last point is important to a fractional power. Sample menu week consists of 4 meals, but sometimes it is helpful to eat an apple or a small handful of dried fruit. This helps to avoid starvation and activates the metabolism.

Sample menu for one week recipes

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Below are some recipes for tasty and very useful weight loss foods. If the precise specification of the finished product, not revenue, is the need to eat recommended by nutritionists amount of food. That porridge garnish or self-employed, food is 150 g soup – 250 ml, fish-and meat – not more than 120.Milk products at the same time can eat about 200 ml (a cup of yogurt, for example). As for the vegetables, you can eat them in almost unlimited quantities.

Monday

Breakfast and prepare distinctive omelet with vegetables cream cheese:
  • 2 eggs;
  • 50 grams of spinach and low-fat curd cheese;
  • tbsp oil (vegetable).

Blend eggs with a few tablespoons of water, cream cheese and foverentur, pre-oil in the spinach. Cover, let the omelette soft.

For lunch eat a serving of kanapuljongi the vegetables and noodles. If полдника appropriate the a cup of yogurt and one of the unsweetened fruit (e.g. kiwifruit). Dine is possible without oil and salt the fish (preparing to foil the addition of fragrant herbs), and serve the salad with cabbage carrots and apples. Tuesday Breakfast and boil the porridge in water or milk, drink a glass of unsweetened tea or coffee. Lunch can be done folliculos germinaret beef, served with rice:

  • a piece of lean beef weighing up to 1 kg;
  • half a cup of rice;
  • spices (bay leaves and a couple of pipraterad);
  • dill and parsley;
  • a small fresh cucumber;
  • sojakaste.

To cook this tasty dish must be started before leg over rice in the water and leaving it in the refrigerator overnight.

The next day folliculos germinaret beef:
  • In order obmyty a piece of meat, pour cold water, boil for a few minutes of cooking, after which is the fatty broth is poured.
  • Разрезанное some large pieces of meat again placed in water with little salt and spices.
  • After 50 minutes of boil , add the bouquet greenerand (not molere fecerunt), ulcus another 10 minutes and remove the cooked beef broth.

In parallel boil the washed rice in 1 cup of water before ferveret. Add a garnish of chopped cucumber and soy sauceand mix. Third folliculos germinaret meat, cut into pieces and eat rice and other remove fridge. Beef can also be used to manufacture сэндвичей and salads.

Kellaviietee today is fruits and mineral water.

Dinner drink a glass keefiri and eat a plate of salad vegetables.

Wednesday Breakfast - prepare a couple of sandwiches yesterday cooked beef and sliced fresh cucumber, brew coffee.

Dine is able to meatless pulme.

Is kellaviietee tea diet cheesecakes:

  • pack low-fat (1.5%) cottage cheese;
  • 1 egg;
  • 2 tablespoons semolina;
  • a little vegetable oil.

Making dough, egg, curd cheese and semolina, сформируйте a couple of small cheesecakes and fry them in oil until appears golden brown. You may add honey.

Dinner today is – cooked fish and fresh vegetables. Thursday Breakfast – a portion of buckwheat porridge with water, tea with sugar substitute and a piece of cheese. When dinner suitable for a soup of dried or fresh mushrooms:

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  • ½ Glass fresh or pre-folliculos germinaret dried mushroom;
  • 1 Capsicum annuum;
  • a small onion;
  • 1 carrot medium-sized.
  • tablespoons of olive oil.

Is liter of boiling lightly salted seasoned water mixture of peeled and chopped potatoes. Chopped mushrooms, onion, grate the carrot with a coarse grater and lightly fry this mixture. Then add the vegetables and mushrooms to put on the potatoes, and boil not less than half an hour, add a serving of greens.

Is kellaviietee make a salad of cucumber, cabbage and beef in lemon juice. To eat is desirable, natural yogurt and 1 totum grano torta. Friday Breakfast can be eaten fresh low-fat cottage cheese with a small amount of honey. The south – to baked in the oven baked flounder, tomatoes and cheese:

  • one of the некрупная fish;
  • tomatoes;
  • 50 g пармезана
  • lemon juice and pepper.

Purified fish washed, spread out the leaves on the foil, sprinkle a bit of lemon and pepper. Top evenly distribute the mugs, tomatoes and sprinkle with cheese. Of the foil tightly together to compress and send the flounder in the oven for 25 minutes.

If полдника eat fruit salad and drink mineral water. Dine is able to any salad and a glass of keefiri. Saturday Today's breakfast – baked curd cheese rosinate:

  • a pack of curd;
  • a couple of eggs;
  • a third of a cup of washed raisins;
  • 3 tablespoons of flour.

Blend egg yolks and eggs, cottage cheese, raisins and flour, then add the well-whipped egg whites. Put cotagium caseus mixture to form the baking and get half an hour in the oven (temperature — 180⁰).

Is lunch eat a serving of cooked chicken breast buckwheat. Kellaviietee today is fruit and yogurt. For dinner suit baked fish with salad. Sunday Breakfast can be a couple of sandwiches cheese and fresh tomatoes, and drink a cup of coffee. For lunch eat a plate lean soup. Sunday kellaviietee – a cup of yogurt and a small wholegrain хлебец. Dinner made of meat meatballs: meat-meatballs</3_img>

  • 200 g minced meat (beef);
  • half a cup of cooked rice;
  • one of the eggs;
  • onion;
  • tbsp butter.

Minced meat lightly with salt and pepper, then mix the egg and rice. Is caldari account liquefactam fry the onion, add half a cup of water and let boil. Boil onion dressing properly dipped one by one, balls of minced meat with rice, lap with a lid and reduce the heat to a minimum. Boil for about 20 minutes.

Adhering to the recommendations of the proper diet and competently to the extent of the diet, can be a record short time limits to lose excess weight. While away примерным menu proper diet losing weight in a week recipes, you will be able to have a tasty and healthy dish.