Menu, proper nutrition, weight loss recipes for every day

Girl chooses between cake and Apple

Many women who are interested in questions What is nutrition? If talking in a simple language — this balanced food, help the efficient operation of the body.

True, food products, including all essential vitamins and trace elements. Help to compensate for the body's energy, maintain health and cause weight loss.

The basics of proper nutrition slimming

There are many diet menu, weight loss, build proper nutrition.

The process of losing weight is a stressful period at home. Therefore, for filling all the ingredients required for the body, along with the loss you'll lose weight. But before changing a diet is important to calculate body mass index.

You cannot limit yourself to a type a diet. Proper nutrition containing a large variety of healthy recipes and weight loss products.

Slimming the basics of proper nutrition at home:

  • Various diet. You can choose products to your liking and enrich them menu;
  • Inadmissibility of hunger and overeating;
  • Freshness. A diet that includes a lot of fiber fresh fruits and vegetables. They promote, enhance, metabolism and amount and contains vitamins;
  • Food compatibility. Some food products are consumed. In the body, which can have a negative effect on them of the composition;
  • Calorie calculator — the most important factor in the process of losing weight. You need to select a daily fee and follow him.
  • Use the required amount of liquid. Water is the main product, with proper nutrition. More water is drunk one day, the better.

Where should I start?

Make some changes to a familiar lifestyle, woman — no easy task. Especially related to food.

Widely advanced in the modern world, a cult meal. To begin with Slimming proper nutrition is important to gives temptations. For a woman to be consumed in a healthy and beneficial food.

  1. The first thing you need to do a weight — menu , day/week/month.
  2. Then, do your daily meals program. Divide best 5 receptions.
  3. Important the paint menu every day.
  4. In order to pass, proper nutrition, weight loss, at home, to promote an important progress. You need a seamless way for cleaning the regular menu the food that contains simple carbohydrates. This dessert, pastries, fried, smoked and other unhealthy food.

The right move, the right diet

Go on purpose, proper nutrition, weight loss, improve the health status and resides at home get rid of extra weight.

To protect themselves an interruption, a woman's need for a new diet to eliminate a sharp transition. Foods slowly to clear harmful instead of useful to them.

Important during fasting to lose weight not allow. The body always must be full, avoid eating or excessive.

How you must have a diet?

Diet proper nutrition for weight loss every day must be complete in itself and must protein, fat and carbohydrate. They enrich the body for better absorption of vitamins and useful substances and her.

How to find the right slimming diet makeup? — The right diet should contain 5 meals a day, for example:

  1. Breakfast. Oatmeal or buckwheat porridge, water, sugar and salt. Add fruits, berries or nuts;
  2. Snack — yogurt, fruit or vegetable;
  3. Lunch is always the answer — a light soup or lean meat with vegetables;
  4. Snack — just vegetables or sugar-free yogurt;
  5. In the evening always the answer — more fiber — vegetables and fish; a piece of chicken.

Such a balanced menu for a balanced diet and the body begins to populate all the necessary ingredients and promote weight loss.

Don't forget, losing weight during water. To be consumed 2 liters of pure water a day.

Product list

Product list for proper nutrition and slimming supply the necessary nutrients must be installed.

Food should contain in itself a slow carb, protein, and fatty acids.

Products ingredients that contains "slow" fat, attributes:

  • olive, corn and sunflower oil;
  • varieties of nuts (sunflower seeds and other);
  • avocado;
  • high cocoa content dark chocolate.

Numerous protein contains:

  • lean meat;
  • eggs without yellow;
  • fish and seafood;
  • cheese products, 30% fat content;
  • dairy products low fat.

Carbohydrate is a tad slower, non is reflected in the weight can be found at:

  • grain (wheat, rice, oatmeal and millet);
  • pasta, solid types;
  • based on wholemeal bread, without yeast;
  • in the oven, potatoes, oil and salt.

The list of useful foods is very diverse. This will greatly enrich and to make the menu not only useful, but delicious.

30 tips for women

Slimming proper nutrition at home for women 30 should contain products is rich in calcium. After 30 years, and a significant reduction of these substances in the body.

Exception hinting at home with proper nutrition diet women drink alcohol and coffee.

A weight eating, canned foods, smoked meat and high cholesterol food is prohibited.

Menu diet to include more vegetables and fruits as much as possible, to continue, and stabilized metabolism in the body vitamin balance.

Proper nutrition slimming, 40 for women at home depends on the individual.

At this age due to hormonal changes, metabolism slows down. The full transition proper nutrition improve the status, health and promotes weight loss.

The food should contain low amounts of calories, but to make the most useful.

Menu products that enable slimming, accelerating metabolism and improving digestion:

  • dairy products;
  • low-fat meats/fish;
  • grains;
  • vegetables, fruit;
  • Greens;
  • seafood etc.

A week and diet menu

To make a menu for a week to determine weight loss of their taste preferences. It is important to note, body products, and sharing them days. For example, one day chicken, the second fish.

Calculate daily Kcal required ingredients and a daily fee. Protein, fat and carbohydrates for each day:

  • 50% — carbohydrates;
  • 30% — proteins;
  • 20% fats.

Snacks should be light, lightly Angeles weight loss during fasting.

According to the chart, proper nutrition basic nutrition you must have. vegetables and fruits. All high-calorie foods during the first half of the day better use of the vine from a daily calorie ratio.

So, the right diet to lose weight weekly menu for:

Mon

  1. Breakfast: pumpkin rice porridge,;
  2. Snack: low-fat cheese;
  3. Lunch always, the answer is: chicken soup; baked salmon with vegetables;
  4. Snack: 1 large Apple;
  5. In the evening always the answer: vegetable salad and boiled dos.

W

  1. porridge oats and a slice of cheese durum;
  2. dry fruits;
  3. soup, vegetables, wheat, boiled lean fish and cooked;
  4. nonfat yogurt;
  5. Yesil and cottage cheese casserole tea.

Wed

  1. cottage cheese, skim 1 egg;
  2. 1 banana;
  3. soup, mashed potatoes, rice porridge and baked fish;
  4. 2 apples;
  5. dos boiled with vegetables;

Thu

  1. an omelet with vegetables;
  2. a handful of nuts;
  3. vegetable soup, mashed potatoes, on the work with a pair of ribs;
  4. kefir;
  5. 120 grams of steamed fish and vegetable salad.

Fri

  1. Buckwheat porridge, milk and 1 egg;
  2. fruit;
  3. Vegetable soup, buckwheat porridge, boiled dos;
  4. 1 low-fat yogurt;
  5. Fresh vegetable salad, steamed fish.

Sat

  1. cottage cheese, skim 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetable and double dos;
  4. dry fruits;
  5. fish, rice and cooked with vegetables.

Solar

  1. porridge oats, draw 2 cakes;
  2. 1 banana;
  3. soup, lean fish with buckwheat;
  4. low-fat cheese;
  5. fresh vegetable salad and Dos.

Accounting, weekly menu for slimming, it is important to consider physical or mental load of the body throughout the day.

The program is a month

Proper nutrition includes following months slimming Program:

  • fractional nutrition;
  • compatible products;
  • distribution of protein, fat and carbohydrates;
  • with the use of low-calorie products;
  • superiority in fiber;
  • prohibition, salt and sugar;
  • regular consumption of clean water;
  • the ban on flour, oil, smoked;

To emphasize this weight loss program is a calorie balance. Stability is important to maintain your calorie intake of a month. Calorie consumption should be more consumption.

Best recipes

Proper nutrition and every day menu recipes, delicious and healthy meals.

A simple recipe, based on proper nutrition — stew chicken fillet and vegetables.

Need to cook the casserole:

  • carrot (1 medium);
  • chicken fillet (200 grams);
  • cauliflower and broccoli (250 grams);
  • Cherry tomatoes (and normal);
  • parsley;
  • 30 g parmesan.

For the sauce:

  • chicken broth (150 ml);
  • spices, pepper, nutmeg;
  • hard cheese;
  • flour;
  • milk or low-fat cream;
  • 2 egg yolks.

Preparation:

Chichewa split the cabbage, wash and boil until half. Add the cabbage, water, broth, cream, and spices and cook for 5 minutes, stirring constantly, sauce. Add the sauce and the beaten egg yolk, then in a water bath until it becomes abandoned.

To put forth the form oiled casserole and boiled chicken, cabbage and carrots. Pour the sauce over. Tomatoes and sprinkle with cheese. Training for 15 minutes in the oven the cheese shell.

Such a simple and tasty recipe for a perfect evening every time, the answer is always the answer or in the evening.

Breakfast recipes

As everyone knows, the best period to eat breakfast. This body has the ability to wake up quickly, that can be metabolized her food. For the full experience, all organs it is important to begin each morning cups of clean water, at room temperature.

The menu includes a full breakfast, the body with the necessary energy to enrich talented.

Breakfast recipes, healthy weight loss, included a tour of meals:

Vegetable frittata

Ingredients:

  • chicken egg;
  • parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • tomatoes;
  • Greens;
  • leeks;
  • olive oil or vegetable (you can change the composition of vegetables).

Preparation:

We take a bowl. 4-5 eggs, her beater. We are the vegetables the same size. We take a pan, pour oil and move closer to the point. Pour forth about him and go on, Don't stop here eggs, vegetables and Greens composition of asleep. Optionally sprinkle all this cheese. Sheep in preheated oven for 8-10 minutes.

Slimming cottage cheese casserole

Ingredients:

  • curd cheese — 250 g;
  • milk — 100 ml;
  • eggs — 2 pieces;
  • vanilla;
  • butter (for greasing the molds).

Preparation:

In Blender beater mix the ricotta, milk, sugar, vanilla and egg yolks. Convert all to a homogeneous mass. Then, separately, whisk 2 protein on the state of "freshness". And all this, add the cheese mass. It is mixed. We oiled form. Temperature of 160-170 degrees in the oven for 30-35 minutes.

Pumpkin rice porridge

Ingredients:

  • rice — 200 g;
  • water;
  • pumpkin:
  • milk.

Preparation:

Fresh pumpkin, cut into cubes, we have. We in the pan. Add milk, rice and a bit of sugar. Cook until the rice porridge won't have it ready.

It is better to avoid coffee or tea during breakfast, and if possible, eating and drinking.

Every lunch time a helpful answer

Lunch always, the answer is proper nutrition, being forced to full-fledged and helpful. For normal operation, the digestive system that needs to be consumed in a soup. It is important to avoid fried foods a pound. Better him boil, stew, or bake a couple of meals.

Soup-puree, broccoli and spinach

Ingredients:

  • broccoli — 500 grams (fresh/frozen);
  • 2 bunches spinach;
  • 2 small onions;
  • vegetable juice;
  • cream, low-fat — 200 g;
  • salt, spices.

Preparation:

Boil Broccoli (Frozen — 30 min, fresh — 15 min). That is not spewed water. We cut onions and spinach finely. Then soup, boiled, broccoli, him we'll take it. We take a bowl, chopped into onion, spinach and steamed broccoli. Smash a homogeneous mix all in the blender. We add all the water, add the cream and into the fire.

We are leaving the soup to simmer simmer. Adding spice. After that, cook for 5 minutes and turn off. The soup is ready!

The fish cooked in the oven

Ingredients:

  • salmon/carp;
  • lemon;
  • parsley;
  • Article 2 l olive oil;
  • onion — 1 PC;
  • spices.

Preparation:

Clean fish. Salt and pepper, to taste her. 2 lemon half. One-piece squeezing juice, the second cut sliced. Mix with lemon juice, parsley, extra virgin olive oil.

Then we take a baking sheet and cooking for his paper on the cover. We gave him fish. Put slices of lemon on abdomen (a sprigs of rosemary/mint). All this sprinkle with butter (parsley and lemon juice). Onion We apartment. Put in oven (preheated to 180 degrees). 30 minutes in the oven.

A pair of ribs slimming

Ingredients:

  • chicken fillet — 500 gr;
  • white bread — 2,5 slice;
  • milk — 1/3 substance;
  • onion — 1 PC;
  • 1 egg;
  • salt, pepper.

Preparation:

Suck her milk and bread with us. Cut the fillet, blender (and meat). We are root and we get him a blender. Then, whisk eggs, salt. Add greens and garlic. We're having all this mix and meatballs. Then, put them on a ferry to half an hour.

What's tonight?

Recipes, varied diet for proper nutrition during cooking. In the evening always, the answer should be light, a great fiber. Good except slow carb menu.

Always in the evening can be a great option for side dishes for the reply slimming:

  • any cabbage;
  • zucchini, eggplant, potatoes, peppers;
  • grains;
  • solid varieties, pasta.

You can add this vegetable protein as animal foods:

  • fish;
  • lean meat;
  • eggs;
  • curd;
  • legumes.

Baked salmon

Ingredients:

  • 1 salmon steak;
  • salt, pepper, dried basil.

Preparation:

Salmon steak salt and 20 Mn to put on the refrigerator. After that we take, pepper, add basil. Then, required for a fish wrapped in foil, drizzly mansions mah. hosts mah. rain putting olive oil in preheated oven for 25 minutes.

25 minutes later, leave a small hole in the foil a few minutes to be done and the fish can be obtained within a gold shell.

Rice proper nutrition for weight loss

Ingredients:

  • figure;
  • 1 bell pepper;
  • Greens;
  • 1 onion,;
  • carrot — 1 PC;
  • salt, spices (black pepper, turmeric);
  • canned corn (Yesil or stained).

Preparation:

Boil the rice (that was supposed to be crumbly). Then, we chopped onions. Put it up in 4-5 minutes in a pan melt the butter and closing. Add grated carrot and chopped peppers. Closing until midnight.

After that, there are adding boiled rice, peas (Egypt). Closing 5-7 minutes. Salt, pepper, sprinkle turmeric and 5 more minutes of torture. After that, the rice is ready.

Guest recipes for healthy eating only weight loss, but also improve digestion.

The right snacks

Proper nutrition is particularly important for slimming snacks. Always tough to be important to achieve the desired result, but not much.

Encourage snacking and replenish brain energy efficient, therefore, it should be simple, convenient and spacious.

A snack for weight loss is ideal for:

  • fresh fruit/vegetables;
  • unsweetened yogurt or kefir;
  • low-fat cheese;
  • dry fruits;
  • a handful of nuts (peanuts, cashews, hazelnuts, etc.);
  • litter natural ingredients (dried fruit, varnishes, etc.);
  • Yesil good quality dark chocolate and tea.

Is what you can expect?

Fit, eating right and obtaining permission is effective for weight loss active exercise.

Lose weight while on a healthy diet and a balanced menu, talented rejuvenate the female body, her slim and attractive.

The right diet to lose weight results successful people, it's just amazing.

Proper nutrition every healthy human. This incentive reduce weight and reduce fat deposits. Of course, a healthy diet and to stabilize your weight is returning to normal.