Nutrition: the menu each day - eat and slim

Many women today are trying to lead a healthy life, do sports and go to proper nutrition. There are many diets that help to reduce the weight, but keeping the result is not always works, because the pounds lost quickly return. To avoid this worth sticking the menu on the right diet for weight loss that are specified in each day.

The result will be visible only after a month of diet and if you are accustomed to this food, you can save a beautiful figure in the coming years. To balance the diet has all the nutrients, including vitamins and minerals, which helps to improve the health and well-being.

Principles of nutrition

There are some rules which it is important to follow this diet, if you do not follow the advice, weight, in the end it will start to add to it. To the rules of the diet should include:

1. Morning and in the afternoon you can eat more food than in the night period, as well as the metabolism of day passes faster. In the evening, prepare a light dinner, and also giving up sweets.
2. For the process of assimilation of food passed more quickly and complete, you must divide the meals into six times. Not worth pausing too long to not feel the sensation of hunger.
3. You have to give up any harmful food, as well as the fat of the dishes and products, this helps to reduce the weight.
4. In the food is recommended to consume foods rich in complex carbohydrates, complemented the diet of the fresh fruit. This will speed up the process of weight loss.
5. For that to take effect, have to become accustomed to this principle of the power, since only the constant of adhering to the rules will help to maintain the proportionality of the figure.
6. The selection of products, it is important to add in the menu of such ingredients, which are rich in minerals, fiber, vitamins and other components.

Some facts that are important when losing weight

The proper diet to lose weight, you must be worded correctly, to do this, on the menu every day, which include useful products.

In the body you should do:

1. The consumption of proteins. This substance is the basis for the structure of cells and tissues in the body, if the intake of protein will not be enough, this will have an impact on the health of the woman. Useful proteins are found in meat products, as well as vegetables and fruits. Can you spot the vegetable proteins in legumes.
2. Fats. The component feeds the body and also feeds him, to get the energy. Fats are found in foods of animal origin, but they are not useful, since they lead to an increase of harmful cholesterol. It is better to give preference to the species of flora fats, seeds and nuts, as well as the avocado.
3. Carbohydrates. Substance main source of energy, can be seen in different sweets and fresh fruits. The sweets are the lungs of the carbohydrates that are consumed slowly by the body, when this is deposited in the form of sugar. But the fruits are very useful, and the breakdown of these carbohydrates occurs much faster.
4. Vitamins, trace elements, minerals, and not less important component of the diet. Doctors recommend to balance the power, and turn on the menu every day products that saturate the body of all the useful components.

If in accuracy to comply with nutrition tips to lose weight, then the result will be visible in the short term. In just one month, significant you can adjust the shape.

What are the foods allowed

There is a list of ingredients that can be used with a correct and balanced feeding.

Among them are:

• the brown rice;
• the bread, baked of flour, semolina;
• any natural fermented products without additives of sugar and fruit;
• pasta from wheat varieties;
• lean meats, such as chicken breast and turkey;
• the different types of cereals;
• the white cheeses with a minimal amount of salt in the composition,
• marine fish lean varieties;
• lean of the curd;
• any type of vegetables, except potatoes;
• fresh fruit, except bananas and grapes;
• coffee grounds;
• nuts raw;
• dried fruits (figs and apricots);
• the green tea without sugar;
• vegetables and juices of berries;
• different types of spices;
• the olive oil and sesame oil;
• the bitter chocolate;
• the pills and the jam.

Prohibited products

Also in the subjects of nutrition for weight loss there is a list of the products that you have to exclude from the menu of each day.

These ingredients include:

• sweet caramel and milk chocolate;
• a cheese that has a high percentage of fat;
• ready types of semi-finished products;
• canned fish in oil and tomato sauce;
• pasta;
• confectionery products, including cookies, crackers and pies;
• white fresh bread;
• sausages and smoked product;
• the white rice;
• pasta of wheat flour;
• butter and margarine;
• fat sour cream;
• any type of sauces;
• fermented milk products and cottage cheese, which contain sugar and additives;
• the ice cream and pizza;
• any type of junk food and abdominal;
• glazed cheese;
• salty, dry fruits;
• fatty fish or meat;
• any soda sugar-sweetened beverages;
• alcoholic beverage products.

The eggs are not prohibited for use, but you must enable in the menu only the protein of this product, the egg yolks used in the food no more than twice a week. Sometimes it can add to the porridge a little bit of natural honey in breakfast two times a week allowed of cookies.

Taking into account the data of the lists, we prepared a full menu every day, and the duration of the diet depends on how many kilos you must reset.

The menu of each day

It is important to have a healthy diet, of it will depend on the process of weight loss, as well as the well-being of the woman. If you follow all the rules, as well as making a diet is quite varied, the transfer of the dietary restrictions it would be easy.

Monday

• breakfast: porridge of millet, with the addition of butter, a glass of kefir;
• the second breakfast: cheese with low percentage of fat, a green apple;
• lunch: buckwheat with breast of cooked chicken, one hundred grams bulk of the salad and a glass of vegetable juice;
• snack: cooked a chicken egg and 110 grams of peas;
• dinner: 140 grams of cooked fish with broccoli, a cup of green tea.

Tuesday

• breakfast: omelette of proteins of hen's egg, fresh fruit or a cup of coffee;
• the second breakfast: a handful of raw nuts;
• lunch: soup of vegetable broth with the addition of broccoli, salad with beans and turkey sauce, a cup of green tea;
• snack: a handful of prunes or dates;
• dinner: fresh salad of avocado with prawns, cheese, tofu and a piece of bread.

Wednesday

• breakfast: salad of fruit mixture, which is supplied with two tablespoons of yogurt;
• the second breakfast: a handful of raw almond;
• food: cooked brown figure 110 grams, a piece of cooked beef and a salad of fresh cabbage;
• snack: a package of ricotta (skim);
• dinner: tuna and boiled cauliflower.

Thursday

• breakfast: rich baked in the oven, 110 grams of cheese and tea without sugar;
• the second breakfast of the two small apple;
• lunch: serving of fish soup and two fresh cucumber, you can add a piece of bread;
• snack: a cup of yogurt and 25 grams of raw nuts;
• dinner: haddock baked in at 210 grams, salad of cucumbers and tomatoes, green tea.

Friday

• breakfast: porridge in water or milk, you can add 3 - 4 prunes;
• the second breakfast: very boiled egg, 1 cucumber;
• lunch: spaghetti, flour, semolina, 110 grams of meat, cooked to the vapor, the amount of fat in the soup;
• snack: 55 grams of raw nuts and a teaspoon of honey;
• dinner: 120 grams of ricotta, baked with vegetables and chicken breast.

Saturday

• breakfast: porridge of cereals on the water, a glass of kefir;
• the second breakfast: 25 grams of raisins and 30 grams of prunes;
• lunch: baked fillets of turkey, coleslaw and cucumber;
• snack: fresh fruit salad;
• dinner: vegetable stew way, 120 grams of cooked beef to steam.

Sunday

• breakfast: a glass of medium-sized fresh vegetable or fruit juice, not salty cheese and a piece of bread;
• the second breakfast: fruit salad and a glass of tea;
• lunch: vegetable soup, broth of vegetables, salad with vegetables and meat;
• snack: 120 g of ricotta cheese low-fat and 20 grams of raisins;
• dinner: stew of vegetables with meat, tea and two bread.

If you maintain a proper diet to lose weight in a week, you can solve the problem 2 - 3 kilos superfluous, which is a considerable success.

The pros and cons

Any diet has certain advantages and disadvantages, which is why it is worthwhile to give more information about the benefits of a proper diet.

Among them are:

• the reduction of cholesterol levels, as well as the normalization of the blood pressure;
• the increase of the energy reserves in the body, which helps to eliminate drowsiness and fatigue;
• the skin becomes beautiful and healthy, thanks to successfully its food, the skin of the face and the body becomes more healthy, and the body is cleaned of slag;
• the work of the heart and significantly improve, strengthen blood vessels;
• normalized to the weight of the body, which is very important for the health, as well as excess body weight leads to problems with the heart and diabetes.

Less here you must select only one, as well as follow a diet you will have for a long time, and the result will be visible immediately.

The rules of diet for quick weight reduction

There is an option to feed properly, which allows in a short period of time to restore a large amount of excess weight, without the need of resorting to harsh diets and restrictions. In addition, this type of option of thinning has the major advantage over diets, since the result will remain for a long time.

Based on this type of food, which are described above, but there are some important rules that must be observed.

These include:

1. It is important to follow the treatment of drinking water, is the fundamental norm, in addition, the water helps to reduce the feeling of hunger.
2. Eating should be not less than once every four hours, but the portions should have a size small. It is a power option will help you to speed up the metabolism, which would give you the possibility to lose weight faster.
3. On the basis of the diet should be vegetables, berries and fruits, and less on the menu includes fish and meat, in this case the products must be of broth varieties.
4. It is worth to include in the diet of black pepper, cinnamon powder and coriander, these flavorings and spices help to activate the processes of digestion.
5. If the feeling of hunger has become too strong, and until the next meal for a few hours, you can eat a handful of nuts or dried fruits.
6. We must dispense with the normal black tea, and activate in the menu of green tea. This drink helps to transform the fat reserves in the body into energy.
7. Must be increased to be in the open air, as well as sports activities.

The pounds will begin to leave already in the first week of adherence to diet, and if you strictly follow the advice of food and not to make exceptions, it is a good result not only can be obtained quickly, but and set.

To speed up the process of weight loss, women should use the physical activity, not have an efficiency less special massages and body wraps.

The compliance of drinking water treatment

Very often women underestimate the importance of water to lose weight, and as it is an important element in the nutrition of according to certain rules. It is worth bearing in mind that you can only drink water without gas, and in the evening you should consume at least two liters of water.

Juices, tea and coffee, and are not included in this number. If the body is going to make lack the amount of water that will affect the female figure, as well as the beauty of the skin and the hair.

Some simple recommendations:

• before every meal you should drink a glass of simple water;
• if a girl picks coffee, you should add in the menu more than 0.6 litres of clean water, as coffee dehydrates the body;
• variety of juices, sauces, and the black tea are not included in the regimen, so that your amount is not considered;
• in the evening you should drink about two liters of water, but it is better to calculate the required amount according to the formula of 30 mg/kg

How to determine the size of the portion

The right diet for weight loss provides for the selection of the best of the amount of food that can be consumed at one time. The amount of food should be such that over thirty minutes has not appeared again the sensation of hunger.

It is important not to eat too much, for what that is worth following a few simple recommendations:

• chicken or fish fillets into serving portions should be approximately 100 to 130 grams, the size does not exceed the size of the palm of the hand;
• cereals and pastas - only a handful, of about fifty grams;
• the vegetables must be present in a large amount, therefore, the standard is considered 200-230 grams.

There are also basic rules for the routes of the kitchen, to the snack of intake should not be more than 200 kcal, to enjoy the food intake the amount of calories is 400.