Diet menu for women in a week weight loss, fitness classes

For the beautiful and a healthy body you must take the sport life-style and participate in eating. Most women want to be free from the unwanted kilos. To do this, we will develop diets for weight loss. When they act in good faith and following the recommendations result will come after one week.

The essence and the principles of a proper nutrition for weight loss

The essence of the correct diet, the release of excess weight and the sanitation agency. When a balanced diet the body weight is reduced slowly, the result is fixed for a long time.

The rules of the healthy diet of the following:

• frequent, small meals;
• standard daily drunk of water — up to 1.5 litres;
• the variety of vegetables and fruits;
• the restriction on the use of flour low-calorie products and sweet;
• at the time of cooking does not use the method of frying;
• the right balance of nutrients;
• end of reception to eat no later than 18.00 hours.

The power of the rules lays down the consumption of eating 5-6 times a day:

• rich breakfast;
• a full meal;
• light dinner;
• a couple of sandwiches. Try a power pyramid to lose weight. Make hierarchical menu, to include in the diet of all the products, but only in accordance with the principle of the pyramid

The drink may be consumed any: juices, fruit drinks, sauces, tea, coffee and simple water. The water is useful to take 30 minutes before you eat and after 30 minutes after the intake of food. The consumption of water before meals reduces the volume of consumption of food products. Water improves the functioning of the intestine, accelerates the processes of exchange.

Fruits and vegetables are rich in biologically active elements. The fiber produces a feeling of satiety and cleanses the intestine. Vitamins and minerals — the pledge of the health of the body.

It is not necessary to exclude entirely the possibility of sweet treats and pastries from the diet. The desserts, prepared with oatmeal and fruit, to bring a body exclusively please.

In the process of frying the food, absorbs the excess fat. In accordance with the rules of thermal treatment should be such: the process of digestion, extinction, bake.

What is permissible for consumption

Diet to lose weight in a week for women includes the use of some products and impose a ban on others.

Permitted products:

Foods with protein:

• chicken breast, rabbit, turkey, lamb, beef;
• dairy products rich in fat;
• quail eggs;
• low-fat cheeses;
• nuts.

Foods that contain fat:

• the vegetable oils;
• fish and fish oil;
• dairy products;
• nuts.

Products that contain the right carbohydrates:

• pasta made from wheat varieties;
• legumes;
• all cereals in addition to mana;
• potatoes;
• fruit.

Products rich in fiber:

• the seeds of the flax;
• cocoa;
• figs and apricots;
• almonds;
• the berries of a dogrose;
• cereals, bran.

Foods rich in vitamins:

• vegetables, vegetables, fruits;
• cereals;
• eggs and dairy products;
• dietary meat, fish.

Prohibited products

When the compliance of the healthy food products are not recommended:

• fried potatoes, bread of spices, salted nuts;
• popcorn;
• semi-finished products of quick cooking;
• factory of confectionery of long duration;
• mayonnaise;
• keychain chariots of the kitchen.

Power boats please, has the disadvantage that in the long term. For a short period of time, there is no hope to be rid of the excess weight. Properly designed feed program will allow to gradually the relief of weight and keep the result in the appropriate level. Fitness classes and massage services to speed up the process of weight loss.

The planning of the power depends on the level of activity of the person. The average daily consumption of calories for women is 2000, the men 2300. Half of all the nutrients that make up the polysaccharides, glucose, starch, 30% protein, 20% fat.

And it is not necessary each time counting the energy eaten dishes, simply choose one of the following options. Provisions should be versatile, foods are not repeated more than 2 times a 7 days.

Breakfast:

• Rice with nuts, the nuts in water or skim milk.
• Sandwich: bread, cereal, cooked chicken, blend of greens and vegetables, low-calorie cheese. The kefir.
• Omelette with fine herbs. Fruity blend.
• Cottage cheese with cream, jam, nuts.
• Fruit soup.

Meals:

• The durum wheat pasta (with cheese). Meat stews.
• Cauliflower with cream, semolina, the protein of the eggs from the oven.
• The vegetable lasagna.
• Soup with rice, vegetables.
• Diet bread or pizza.

Dinner:

• Steamed vegetables, cooked chicken.
• Seafood with rice.
• Omelette with fine herbs.
• Pot of cottage cheese. Easy salad.
• Baked in the oven with the vegetables. Cooked the beef.

Intermediate the intake of food:

• The kefir with honey, jam.
• Chocolate, fruit mix.
• Dietary bread with cottage cheese.
• Dried fruits, nuts.
• The oatmeal cookies.

The program of a correct diet recommends:

• breakfast cereals;
• the white bread;
• in calories of baking;
• pastry delights;
• a bag of potato chips and crispy;
• the food of rapid preparation;
• fake juices, fizzy drinks;
• alcohol.

Any product with a high content of calories, you may find it helpful to substitute. Useful power is the key to a good well-being and the beauty of the body.

The regime of drinking

Drinking in the order adopted the mode of consumption of liquids. The standards of consumption of liquid is established in relation to the type of activity of a person and his age. For the body harmful as lack of water, and its excess. Mess up the water consumption is also affected negatively in the process of production of the food, the work of the heart, of the kidneys.

The human body is composed of water by 70%, which is considerable exactly to arrange the mode of reception of liquids. The greater the body weight of a person, the greater will be the rate of consumption of water. When a quiet, exclusive of the life of a person who weighs 50 kg to 60 kg should drink 2 litres of water a day, between 70 and 80 kg — 2.5 liters, 90 to 100 kg — 3 litres. The great physical activity, the climate is warm standard water for people 50 to 70 kg is 3 liters of 80-100 kg — 4 litres.

The water is useful for you to take 20 minutes before the meal. During the meal, the water consumption is prohibited. The consumption of water after the meal is resolved after the full of the fission of the food: from 30 minutes to 6 hours

In the morning, on an empty stomach, it is recommended to drink 200 ml of juice with the lemon wedges. For the ideal breakfast or herbal tea normal, volume: pint. Before the meal drink 200-400 ml of water. The reception of the liquid, stop to 2 hours before bedtime. The water should be boiled.

Respecting the correct mode of consumption of liquids should pay attention to the beverage of tea (black, green, herbal). Newly weak tea will bring to the body. Fruit and vegetable juices are also important, but the juices must not be included: juice also affects negatively in the pancreas. The norm of consumption of juice — 1.5 liters.

Correct chop

Diet to lose weight in a week for women includes correct hour, which contributes to the harmony of the form. Appetizer is a quote from a small amount useful food to calm easy feeling of hunger.

The main chop — 2nd breakfast, snack, 2nd dinner. To eating suits low-fat products of animal origin, rich in protein, fruit with honey, bitter chocolate, full-fat dairy products.

A set of products for the 2 of breakfast depends on the abundance and perfection of the products, eaten by the 1st breakfast. If the 1st breakfast was dense, to the sandwich ideal apple, orange, nuts. Drunk a cup of coffee (tea) on the 1st breakfast will eat a plate of cottage cheese, boiled eggs, cereal.

Between lunch and dinner arrange another snack — afternoon tea. The time for the afternoon snack starts at the end of a work day. Snack help you to not overeat during dinner. For the snack they are ideal for fermented dairy products.

The second dinner provides for the reception of kefir for 4 hours before bedtime.

Correct quick small meals between the main techniques forbidden to fast food. Ideal enriched products complex carbohydrates: cereals, biscuits, dried fruit, nuts, sandwich, cereal, bread with meat, easy yogurt.

The methods of preparation of the dishes

Diet to lose weight in a week for women includes dishes that are characterized by the following features:

• raw foods are exposed to cooking, the extinction, bake in the oven, the steam cooking;
• roasting is completely removed;
• the porridge is cooked only in water;
• grilling;
• the drinks are prepared without sugar.

The power after 30 years

Nutrition in the week for women of different ages that includes the establishment of a kit of products from food to lose weight.

Weekly healthy menus:

1. Monday:

• lean rice with butternut squash, fresh cheese;
• easy soup;
• baked fish, vegetable sausages;
• fruit berry sausages;
• dietary meat, vegetables.

2. Tuesday:

• oatmeal with berries, nuts;
• the cheese sandwich;
• cabbage soup;
• lean of the curd;
• buckwheat, the fish.

3. Wednesday:

• oatmeal with honey, dried fruits and nuts;
• the cooked eggs;
• spinach soup, grilled chicken breast,
• cheese sandwich, apple;
• boiled turkey, with steamed vegetables.

4. Thursday:

• tortilla with vegetables;
• yogurt with nuts;
• chicken broth with vegetables, boiled potatoes with cutlets of beef broth;
• the kefir with dill;
• vegetable sausages, the bath of fish.

5. Friday:

• vegetables baked in eggs;
• of fruits and meats;
• soup of spinach, burgers, steamed food;
• the cottage cheese without sugar;
• stews vegetable sausages, fig.

6. Saturday:

• buckwheat porridge cereals;
• cooked quail eggs;
• vegetable soup, rabbit with vegetables;
• the cottage cheese with the milk;
• of fruits and meats.

7. Sunday:

• rich steamed, boiled fish;
• very boiled egg, apple;
• lean of the meat in the soup;
• a pinch of almonds.
• baked fish and vegetable mixture.

After 40 years

Diet to lose weight in a week for women of 40 years:

1. Monday:

• oatmeal, wheat bread, thick cheese;
• fruits;
• chicken soup with vegetables, whole, tomato salad;
• fermented beverage;
• fish stew, stew, vegetable sausages, vegetable juice.

2. Tuesday:

• buckwheat, coffee;
• the pudding;
• the fish soup, salad of beans, applesauce;
• tea cheese cupcake;
• the orchards of the casserole, steak to pair, the sids.

3. Wednesday:

• porridge of rice with milk, cereal piece, cocoa;
• the banana;
• soup of ground beef, mixed vegetables, cheese;
• fruity blend;
• cooked chicken white meat, and vegetables.

4. Thursday:

• homemade egg, sandwich meat, juice;
• low calories biscuit, tea;
• soup celery, vegetables to the chicken mixture;
• cottage cheese, raisins;
• baked fish with rice and vegetables.

5. Friday:

• the milk of noodles, a cheese sandwich, tea;
• fruity blend;
• the mushroom soup, a salad of raw vegetables, small island developing states;
• berry yogurt;
• rabbit stew with potatoes.

6. Saturday:

• the vinaigrette, berry compote;
• cooked the apple;
• pasta with seafood, salad;
• pepper, stuffed with cottage cheese;
• fillet of turkey with string cooked.

7. Sunday:

• baked macaroni with eggs;
• cheese, cucumber;
• the broth of chicken and veggies, easy salad, bread cereal;
• the cottage cheese;
• a stew of cabbage, veal meatballs.

Example of menu of the week for women after the age of 50

Features of food diet for women over 50 years old:

1. Monday:

• oatmeal, tea;
• the apple;
• a vegetable soup, vegetable sausages;
• yogurt;
• mashed potatoes, salsa vinaigrette;
• fermented beverage.

2. Tuesday:

• mixed with dill cottage cheese, tea;
• of fruits and meats;
• the fish;
• vegetable sausages;
• steam omelet;
• fermented beverage.

3. Wednesday:

• the porridge of rice, juice;
• it is a variety of berry;
• the chicken broth with cabbage, chicken fillet.
• the kefir;
• vegetable pancakes, salad;
• the tea.

4. Thursday:

• oatmeal, dried fruits, coffee;
• steam rico, tea;
• vegetables mix-chicken breast oven;
• vegetable soup juice;
• the croquettes of fish with potatoes;
• of the apple.

5. Friday:

• cheese casserole, tea;
• the cooked eggs;
• the fish in foil, grilled vegetables;
• ryazhenka;
• buckwheat with seafood;
• the banana.

6. Saturday:

• salad from sea cabbage, compote;
• fruits, nuts;
• soup with meatballs, not fatty cheese;
• the honey tea;
• steamed whole vegetables, beef on the grill;
• the juice.

7. Sunday:

• salad of beets, tea;
• fruit berry sausages;
• boiled fish, baked with potatoes
• the juice;
• of the ear, a stew of vegetables;
• the kefir.

The results after a week

Following the recommendations reduces the weight of 1.5 kg per week. When living an active lifestyle and a healthy diet of loss of weight per week will be 3 kg

At any age, and for women always present to lose weight. The correct tracking of the diet, the body gets rid of body fat, it makes you stronger. Already after a week notice the results.