Preparing the menu is every day the tablets very simple. Especially if you are accustomed to a relatively normal diet. Porridge whole grain, lean meat, fish and dairy products, eggs, vegetables, fruits and no one was left hungry. The whole secret is this, that the different products from time to time. The classic diet is of the view that in this way it is possible to get more variety of vitamins, minerals, as well as to fulfil the psychological need to enjoy a delicious and diverse food. Beginners can even be considered, while in the first of calories and nutrients.
How to create a menu for each day pills
Dietoloog have calculated that the active reduce weight, we should have about the following:
- 1 serving grain, 1 serving of protein for breakfast, 1/2 servings of fruit or berries you want;
- 1 serving of fruit (and protein, if a person trains) the second breakfast;
- 1 serving grain, 1 serving protein, 1 serving of vegetables 1 serving of fat for dinner;
- 1 serving of fruit and 1 serving of protein (again, to those who is practicing, who is not yet – just the tree) kellaviietee;
- 1 serving protein, 1 serving of fat and 1 serving of vegetables, rich dinner. Occasionally, a particularly difficult training camp day can be added to your diet another serving of carbs, i.e. the garnish out of cereal or a slice of bread to eat. Can vary the menu, for example, fat removed dinner and add to the first meal (for example, apple peanut paste) and dinner will be garnish of broccoli a couple of and t. p.;
- 1-2 additional servings of green vegetables not arbitrarily be added to any meal.
This food fits the recommendations of most health organizations. Training people in general may choose to still and nutrition – part of the simple carbs before and after your workout, about 15 g in pure form. It can be something like honey, syrup and defects.
Portion sizes are usually defined in the plan:
- pudrud and other carbohydrate impurities ( already welded form) – 100 g in pure form or "cup", i.e. mõõtetops the corresponding weight, visually the quantity of grain around a tennis ball, a tablespoon – 4 tablespoons cooked:
- bread – 30 g slice;
- fruit – average weight of 220 g, 1 piece, whether a cup of berries equivalent;
- cheeses – not the 30-40 g, the normal 10 to 20 g;
- oil – 1 tbl;
- avocado – 60 g;
- nuts – 30 g;
- meat – 80-100 g which is made in the form, fish – up to 120 g;
- egg – 2 pcs or 4 protein;
- curd 150 g (exercise for and low-fat cottage cheese – 200 g);
- vegetables – 200 g without refueling, or if you want a standard 250 ml glass, closely.
"Men" per meal 20 to 50 g more than the "wife". In general, the approach is very approximate, but most people will be missing 10-20% of daily energy needs.
This matrix stops working, if you train more than 5 times a week, "workout" is considered as 1 hour of intense action, pulse more than 65% of the maximum PULSE.
Drink is necessary, preferably water. With the "prohibited" only ice water during the meal. All the rest of the "chips", as if to do not drink immediately after a meal, so far, not scientific, because it can drink. Tea and coffee is also possible, but very limited – invigorating beverages in the diet must be not more than 2-3 servings. 1 serving is 50 ml espresso 150 ml americano, or 150 ml of well-boiled tea. Herbal teas are usually not limited if the grass is not hypoallergenic and they are not stimulants.
The menu is every day the pills action
Breakfast: 30 g rolled oats dry, 4 egg whites, a little cinnamon, to taste sweetener, half a cup of berries, or the standard side of the tree.
Snack: apple, orange, pear, 100 g of cottage cheese.
Lunch: 80 g of boiled chicken breast, 40 g low-fat feta, mix salad, olive oil, a serving of cooked brown rice.
Snack: fruit, yogurt.
Dinner: 80 g of boiled low-fat beef, garnish out sauteed broccoli and pumpkin.
Breakfast: 30 g of rye bread, prepare in toaster, 2 eggs a runny nose, a cup of green vegetables (fresh spinach, for example), tomato, coffee.
Snack: carrot with olive oil.
Lunch: 1 pita or Armenian pita weight of 60 g, 120 g shrimp which is made in the form, cucumbers, parsley, sauce 20 ml of yogurt mustard and part of the avocado, make the roll.
Snack: about 20 grapes.
Dinner: 1 baked potatoes, 150 g low-fat curd cheese or ricotta cheese, lettuce tomato, red onion, salad with green oil dressing.
Breakfast: 30 g rye bread, 150 g low-fat cottage cheese and herbs. To make toasted, spread cream cheese, whisked with the herb. You can take ricotta cheese, is not more than 5% fat.
Snack: smoothies – a bundle of green vegetables, 100 g yogurt, 1 banana, 100 g of berries.
Lunch: 80 g chicken breast, 100 g of pasta which is made in the form, a mixed salad of tomatoes and cucumbers, fueling avocado or oil.
Snack: celery with spicy salt.
Dinner: a serving of beef a couple of serving of brown rice, tomato, basil, salad, stuffing out of the oil with lemon juice.
Breakfast: 4 protein fry with tomatoes and mushrooms, plus toast rye bread or 3 finn Crispus or other bread out of yeast bread.
Snack: fruit salad with yogurt (weight servings about 220 g).
Lunch: 80 g chicken breast, 60 g of the Armenian pita, 10 g cheese, you can melt, do the roll, warmed in the microwave, plus a mixed vegetable salad.
Snack: plain latte with sugar, berries.
Dinner: salmon a couple of plus green vegetables. You can add rice, bread or prepared brown rice, if there is a desire and a need.
Breakfast: 50 grams of rice bread, a cup of berries, yogurt. Break the bread with your hands, blend the berries, season to taste yogurt. Can add cinnamon, and at all all the seasonings without calories, like.
Lunch: finished rolls of salmon and brown rice, cucumber, or 2 sheets of nori, 1 serving of boiled rice, 1 cucumber, 1 serving of salmon, 1 tbsp sojakaste.
Snack: a serving of berries or fruit.
Dinner: big mixed salad, pete with low-fat cheese, tomato, olives – melt the cheese, make a mini pizza. In choosing Pete, the key one, which is not the syrup of fructose. For our country an adequate substitute is the Armenian pita bread, cooked in the traditional technology, i.e. without the addition of baking powder (composed of only water and flour). May be replaced by Pete 1 serving of all diets-bread.
As regards sweets and alcohol, the reality is easier to go without them, if regulated under these valmismenüü. But if "go" you still have problems, sweet eating is not over ? standard servings and then all the fruit snacking will become vegetables, without oil. If you drink alcohol, should follow the "dosing" of 150 ml of high-quality wine, and, again, the exchange of fruits, vegetables. Thrown half a cup of carbohydrates or badges meal for the sake of sweet or alcohol is not permitted.