Healthy food for weight loss menu for a week

Good day, friends! The excess weight and the extra inches on the waist can not only frustration with the man, but also negatively affects his health. It is believed that to get rid of fat and make the figure tight, is only possible with the help of diets, rigid and sports. But it is not always so. Today we will tell you what is a healthy diet for weight loss, and we will help you create a menu for a week.

First of all, we must understand what is a healthy diet, and how it differs from dietary diet. The diet is strict restrictions in the consumption of some foods. To bear such a mode can not all. Also, often after the end of the diet, the weight quickly returned, bringing with her "friends".

Menu healthy food for weight loss is drawn up so as to provide the body with the useful substances, but in this case, reduce the power consumption is not useful to the food which turns into fat on the hips, belly and thighs.

What are the main conditions

A proper diet is a way of life. It is very important to instill the healthy eating habits. Eat them on a program of PP, you will be able to lose weight, not exposing the body to stress. Those who think that a healthy lifestyle is difficult, expensive, or under the force of all, very wrong.

In reality, a correct diet is based on simple rules and recommendations. The basic principles of this regime are the following:

• should eat often but in small portions, so the optimal 5-6 times per day;
• you need to drink a lot of water, the daily rate of fluid intake is equal to 2 liters;
• the first thing we need to do on an empty stomach, drink a glass of warm water;
• the last meal should be 3 hours before bedtime;
• use the methods of thermal treatment of products, such as cooking, turn off the power or the steam cooking, the ideal solution is to use crock-pots, cooking recipes with photos for the preparation to find it will not be difficult;
• focused on products with low fat content;
• the basis of the diet should be protein, and the diversification of the menu to help you vegetables and complex carbohydrates;
• do not be afraid to use spices;
• reduce the consumption of salt, which promotes fluid retention in the body and causes swelling;
• learn to count calories;
• do not discard fats, replace fats of animal origin vegetables similar;
• replace mayonnaise and sauces for salads or other dishes of extra virgin olive oil or lemon juice.

To adapt to the new type of power, it is not superfluous in advance of composing a menu for every day of the week or once a month. So you'll be able to buy the necessary products, and to exclude the risk of failure. Subsisting in such a system, you can easily get rid of extra pounds. Reviews indicate that the result of the weight loss will continue for a long time.

It must be refrigerated

Make a list of products that should be in your kitchen. It must necessarily enter:

• whole wheat bread;
• lean meats (beef, rabbit, chicken, turkey);
• seafood and low-fat fish;
• mushrooms;
• the eggs;
• dairy products with a low fat percentage;
• fruit and vegetables;
• cereals and pasta;
• nuts, seeds and dried fruit (in limited quantities).

By activating these products in the menu, we must remember that there is the food, which must be abandoned. When a healthy diet for women and men under the ban are cakes and pastries, alcohol, processed foods fruit juices and sparkling water, conservation, fast food, prepared foods. Forget the mayonnaise, sugar substitute for the honey.

When the HLS, it is important to avoid the feeling of hunger. Resort to snacks. For this form of salads, fruits (except grapes and bananas), yogurt, and protein shakes.

We compose the course of power supply to 7 days

We offer you a sample menu for each day of the week in the table. Focusing on it, you will be much more easy to make a program of healthy nutrition for themselves.

Presented a weekly menu of low-cost, but useful. Eat according to the rules HLS is possible at any age – 20, and after 40, 50, 60 years. Also take note of the following recipes.

Vegetable soup

To prepare for this first course you will need the following ingredients:

• 300 gr. cabbage;
• 2-3 pieces of potato;
• 3 tomato;
• 1 beet;
• 1 onion;
• 1 carrot;
• 3 cloves of garlic;
• 3 tablespoons extra-virgin olive oil;
• salt, bay leaves, pepper and herbs to taste.

1. Vegetables my and wash the potatoes cut in cubes, the carrots and beets shred cheese, cabbage, chopped, onion, finely chopped.
2. Bring to a boil the water, thrown there in slices the potatoes, and give the water to the boil, simmer for 5 minutes
3. Entering in the broth, cabbage, bay leaves, flavored black pepper.
4. In a pan fry the onion, the carrots and the beets. Three in a mix of vegetables and tomatoes for juiciness, and cook under the lid for 5 minutes.
5. Sends the contents of the pan into a pot with the soup.
6. When the soup is almost ready, add the salt and herbs. Turn off stove, let's have a pot of beer.

Steam fish cutlets

To please themselves useful fish cakes, used for the preparation of:

• fish stuffing – 0.5 kg;
• carrot – 1 pc.;
• onion – 1 pc.;
• egg – 1 pc.;
• flour – 2 tbsp. l.;
• herbs, salt – to taste.

1. We clean the carrots on a fine grater.
2. Clean onion, peeled, finely chopped.
3. Add the vegetables to the meat, insert the egg, the salt and the herbs.
4. We form the meatballs, and prepare them to 20 minutes on a mode of "fish".

The eggplant in the oven

This delicious dish can be applied for the lunch from home, or the table of the feast. For its preparation are necessary:

• 3 aubergines;
• 3 tomato;
• 70 gr. of low-fat cottage cheese;
• dill or any other vegetation;
• 4 cloves of garlic;
• 1 tablespoon of home-made yoghurt;
• salt and pepper to taste.

1. My eggplant, cut them into slices thickness of 1-2 cm, rub the mixture of salt and pepper, and let rest for 10 minutes.
2. Tomatoes and cheese cut into slices.
3. On a baking pan, spread the story of eggplant, tomatoes and cheese.
4. Pour everything in a sauce of yogurt, garlic, and green.
5. Bake for 20-30 minutes at 200 degrees.