During the preparation of the menu of proper nutrition for a week, is it necessary to adhere to two main objectives: to create a caloric deficit for weight loss through the elimination from the diet of foods high in fat and provide the body of useful nutrients.
The basis of the daily diet of a correct diet have to be products with a high content of protein (meat, fish, cheese), which stimulate the metabolism and are a valuable source of essential amino acids.
In addition, it is recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to ensure the energy of the body, causing the accumulation of adipose tissue.
A diet menu, you need to eliminate simple carbohydrates, cause a rapid offensive hunger, weight gain and a constant feeling of fatigue.
Preference should be given rich in fats of vegetable origin and of animal origin (not more than 30 grams per day), as well as the fatty acid deficiency slows down the metabolism, reduces the production of female sex hormones and leads to menstrual cycle disorders. Sources of healthy fats are nuts, sunflower seeds, fat fish.
The basic principles
For weight loss effective and maintain an optimal result, but also of well-being in the process of weight reduction you need to practice an approach to nutrition, composed of the following principles:
- Exclude from the menu of the prohibited food and drinks.
- Drink the optimal amount of water per day (30 ml per 1 kg of weight).
- Support the daily requirements of calories (1200 kcal to 1600 kcal). To count the energy value of foods, you can use the table of calories.
- The amount of proteins, fats and carbohydrates in the daily menu, should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the rule of the dish: a half portion of a main meal should be vegetables, a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruit to eat to 16.00, and allowed the sweet (honey, dried fruit), — up to 12.00.
- To avoid the excess of food, as well as the consumption of a greater quantity of food leads to an increase in daily calorie intake and slows down the process of weight loss.
- Eat slowly and chew, to promote the normal absorption of nutrients.
- Control the consumption of salt, as excess salt causes edema.
What you can eat and what is not possible (table)
One of the principles of a proper nutrition for weight loss is to use products that do not cause the deposition of fat, but also to ensure the necessary level of energy throughout the day.
| That you can eat | There are |
|---|---|
| Pastry | |
| Pastry wheat, rye, buckwheat, almonds, oatmeal without sugar | White bread made from wheat flour, bakery products, pastries |
| Meat | |
| Lean pork meat, rabbit meat, beef | Pork fat, beef meat. Meats |
| Bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, carp, mullet, mackerel, horse mackerel, herring, trout, herring, and cod. Algae, shrimp, oysters | Salty, smoked fish, preserves, crab sticks |
| The eggs | |
| Hard-boiled, in the form of a pancake, to the composition of the dishes | |
| Dairy products | |
| Ricotta (1-8% fat), kefir, yogurt, low-fat sour cream | Fat ricotta cheese, sour cream, heavy cream. Carts yogurt with additives, cheese glass |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, bran "Artek", oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, and beans | Oat flakes quick cooking, muesli, sugar, white rice, semolina |
| Oil | |
| Olive oil, flax seeds, coconut oil, sunflower oil and other vegetable oils. Butter and the melted butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, beijing, cauliflower, eggplant, avocado, zucchini, peppers, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Storage. The potatoes in the form of puree or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, blackberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 piece a day), grapes | |
| Dried fruit and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (not more than 20 grams per day). Plums, dates, figs, dried apricots, mango, dried apricots (no more than 25 g per day) | Peanuts, raisins, and dates in large quantities |
| Sweet | |
| Honey, syrup of figs, sugar, dark chocolate | Confectionery, ice cream, candy, milk and white chocolate, and biscuits |
| Drinks | |
| Black, green, mint, chamomile, coffee, chicory, barley is a beverage without sugar | Alcohol, carbonated soft drinks sugar-sweetened |
How to compose a menu
For the power led favour, and contributed to weight loss, it is important to follow the rules to create a menu for a week, taking into account the physiological needs of the body:
- use daily norm of protein (1-1,5 grams per kilogram of weight), that they distribute for the whole day;
- at breakfast it is recommended that you prepare meals consisting of protein and carbohydrates for a prolonged sense of satiety, for example, eggs and cereal, pancakes with ricotta stuffing, etc;
- the lunch must consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day, calculated individually depending on the mode day;
- not worth the effort to take food without feeling hungry, as well as use useful products in food without a physiological need leads to eating too much.
The Menu of proper nutrition for a week
A sample menu of proper nutrition for each day is composed of abundant and healthy, taking into account the balance of proteins, fats and carbohydrates, which not only contribute to weight loss effectively, but also provide the body the required level of energy throughout the day.
Monday
- Breakfast: a sandwich of wholemeal bread, a boiled egg, cheese, coffee milk;
- Lunch: skewers of turkey, stewed bulgur, vegetables, apples;
- Snack: ricotta casserole dish with fruits of the forest;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheese pies (with banana instead of sugar), sour cream, a cup of tea or coffee;
- Lunch: salad with tuna, bananas;
- Snack: fried liver, salad with tomato and cucumber;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee milk;
- Lunch: turkey fillet, grilled, boiled buckwheat, cucumber, kiwi fruit;
- Snack: vegetables roll in pita bread whole wheat flour;
- Dinner: ricotta and protein casserole.
Thursday
- Breakfast: pancakes whole wheat flour, cottage cheese with berries;
- Lunch: chicken fillet, pasta of durum wheat, lettuce, tomato and cheese, pear-shaped;
- Snack: cooked apples, and peaches;
- Dinner: boiled shrimp, mixed salad with egg, onion and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomatoes, green tea;
- Lunch: roast turkey with zucchini and peppers, quinoa, cherry;
- Snack: smoothie with cottage cheese and banana;
- Dinner: quiche with salmon and cauliflower.
Saturday
- Breakfast: a sandwich of rye bread with cheese and avocado, coffee;
- Lunch: boiled shrimp, rice, salad of napa cabbage, and apple;
- Snack: cottage cheese with yogurt and walnuts;
- Dinner: mushrooms in the oven, salad.
Sunday
- Breakfast: pancakes, cottage cheese with nuts;
- Lunch: chicken meatballs steamed vegetables, fruit;
- Snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Recipes
A large amount of food that is available in the menu offers the possibility to cook delicious dishes of meat, fish, cereal, and ricotta cheese and also use almost all the methods of heat treatment of the food.
Tomato soup mashed potatoes
To prepare the soup, you'll need 800 g of tomatoes, two onions, and garlic (2 cloves), carrot and parsley.
Onion, sliced, carrots, crushed crumbs and fry in hot oil for 5-7 minutes. Via filling mixed with tomato sauce and cook over medium heat for 10 minutes. After the preparation of a soup seasoned with aromatic herbs, salt and add the sauce, and then crushed with the help of a blender. Serving the tomato soup with sour cream.
Chicken with spinach
Ingredients: chicken fillets (half a pound), deep-frozen or fresh spinach (250 g) cheese (100 g) onion (1 piece), a couple of cloves of garlic, cream (200 g), olive oil and seasonings.
Chicken fillets-cut lengthwise in several pieces with a thickness of about 1 cm, salt. Also crushed the onion and wash the spinach. Via in the heated pan put 1 tablespoon of olive oil, the spinach, the sour cream, but it was lost through a press release, the garlic and the salt. Cook for 5-7 minutes.
On the bottom of the mold for the cooking, put the chicken pieces, and then stewed spinach and grated cheese. A dish cooked in the oven for 15-12 minutes.
Oven baked beef burger
To prepare the meatballs, used 1 kg of minced meat, onion, 200 grams of white cabbage, 2 eggs, salt, pepper.
Onions cut and milled immersion blender, cabbage and twist in a meat grinder, as a filling. Combine all the ingredients, form meatballs and place on a baking sheet, covered with parchment paper.
Burgers cooked in the oven for 40 minutes. Enjoy a plate of vegetable salad.
Hash yogurt
For the preparation of the hash must be wet or boiled chicken breast, hard-boiled eggs, radishes, avocado, cucumbers, parsley, dill, onion, yogurt, mineral water.
Chicken breast, eggs, cucumbers, avocado, and radishes cut into small cubes, the chopped parsley. Below the ingredients, pour the yogurt and mineral water (half a glass) is added to the salt.
Omelette with shrimps
Ingredients for the omelette: 200 g of shrimps frozen broccoli, 4 eggs, 0,5 cups of milk, salt, aromatic herbs.
Beaten egg with the milk and the salt. On a non-stick pan, put in the prawns, broccoli and fill with a mixture of whipped cream. Cook the frittata is necessary, for 5-7 minutes with the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
Mushrooms in the oven
For the preparation of dishes in need of button mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, olive oil (2 tablespoons), salt, pepper and other spices to taste.
Prepare the marinade: chop the garlic and mix with salt, spices, oil and vinegar.
The mushrooms should be washed and large mushrooms, cut into pieces of 2-3. After that mushrooms, pour the marinade, mix and leave for 25-30 minutes. Via mushrooms in the oven on parchment paper or a baking sheet for 20 minutes at a temperature of 200 degrees.