Healthy eating for weight loss: the menu of the week

Good morning, friends! Excess weight and excess inches on the waist can be not only the frustration of the person, but also negatively impact your health. It is considered that to get rid of the body fat and do the way tense, only with the help of hard diets and sport. But this is not always the case. Today we are going to explain what is healthy food to lose weight, and we'll help you plan the week's menu.

meals to lose weight

First of all, it is necessary to understand what is a healthy diet, and that is different from the diet of the diet. The diet is restrictive in the consumption of certain foods. Support this mode, not all. In addition, often after diet, who have gone pounds come back quickly, and took the "friends".

Healthy menus for weight loss consists therefore, to provide the body the necessary nutrients, but to reduce the consumption of non-useful food, which is transformed into fat in the sides, the belly and the hips.

What are the main conditions

Proper nutrition is a way of life. It is very important to instill in yourself healthy eating habits. Eating at the program of the pp, you will be able to lose weight, not subjecting the body to stress. Those who believe that a healthy lifestyle is difficult, expensive, or under the strength is not everything, very wrong.

In reality, good nutrition is based on the simple rules and recommendations. The basic principles of this mode are the following:

  • need to eat often, but in small portions, optimally 5-6 times a day;
  • it is necessary to drink a lot of water, the daily amount of consumption of liquids is equal to 2 liters;
  • the first thing that needs to be done on an empty stomach, drink a glass of warm water;
  • the last meal should take place up to 3 hours before going to bed;
  • use methods of heat treatment of products, such as baking, extinction, or steam, an excellent solution would be to use the slow cooker, recipes with a photo to prepare easily find;
  • emphasize products with low fat content;
  • the base of the diet should be protein, and diversify the menu will help vegetables, and complex carbohydrates;
  • don't be afraid to use spices;
  • reduce the consumption of salt contributes to the retention of fluids in the body and causes the swelling;
  • learn to count calories;
  • don't give up fats, replace fats of animal and vegetable origin analogues;
  • replace mayonnaise and salad dressings or other dishes with olive oil or lemon juice.

To adapt to the new type of food, shall not be more than advance to develop a menu for each day of the week or month. So you can buy the necessary products, and to eliminate the risk of breakage. Feeding on a system of this type, you can without problems get rid of the extra kilos. Customers indicate that the result of this thinning will be retained for a long time.

What should be in the fridge

Make a list of products that should be in your kitchen. It must start session:

  • the whole wheat bread;
  • low-fat meats (beef, veal, rabbit, chicken, turkey);
  • shellfish and lean fish;
  • mushrooms;
  • eggs;
  • the fermented dairy products with low fat percentage;
  • fruits and vegetables;
  • the grits and pasta solids of varieties;
  • nuts, seeds and dried fruits (in limited quantities).
proper nutrition

To include these products in the menu, you have to remember that there is the food, of which you want to cancel. When the healthy diet for women and men under the ban are the sweets and cakes, alcohol, packed juices and soda water, conservation, fast food, semi-finished products. Forget about the mayonnaise, replace the sugar with honey.

When HLS is important to avoid the feeling of hunger. The irony and the snacks. This suit of salads, fruits (except grapes and bananas), yogurt, and protein shakes.

Make up the course power in 7 days

We offer rough menu for each day of the week in the table. Focusing on it, it will be much easier to develop a program of healthy eating for yourself.

Presented by week of a menu cheap, but useful. Eating according to the rules of the HLS it is possible at any age and at 20, and after 40, 50, 60 years. Also take note of the following recipes.

Vegetable soup

To prepare a first dish you will need the following ingredients:

  • 300 grams of cabbage;
  • 2-3 pieces of potato;
  • 3 tomato;
  • 1 beet;
  • 1 onion;
  • 1 carrot;
  • 3 cloves of garlic;
  • 3 tablespoons of olive oil;
  • salt, bay leaf, pepper and herbs to taste.
  1. Vegetables my and clean it up, cut the potatoes into cubes, the carrot and the beet grind on a grater, cut the cabbage, the onion cut finely.
  2. We put water to boil, throw it in there in slices the potatoes, and give water simmer 5 minutes
  3. Enter in the broth, kale, bay leaf, black-peppery flavor.
  4. In a pan fry the onion, the carrot and the beet. Three in vegetable mixture of tomatoes for juiciness and cook about all under the cover of 5 minutes.
  5. Send the contents of the skillet into the pot with the borsch.
  6. When the soup is almost ready, add the salt and the parsley. Disable the plate, give the plate to stand.

Steam fish croquettes

To brighten the feel useful fishing chops, use to prepare:

  • fish mince – 0.5 kg;
  • carrot – 1 unit;
  • onion – 1 unit;
  • egg – 1 unit;
  • wheat flour – 2 tablespoons;
  • the parsley and salt to taste.
  1. We clean the carrots, three on a fine grater.
  2. The onion, peel the skin, cut them finely.
  3. Add the vegetables to the minced meat, introduced the egg, the salt and the parsley.
  4. Form cakes and cook 20 minutes in the mode of "fish".

The eggplant in the oven

This delicious dish can be presented in a homemade lunch or party table. For its preparation you will need:

  • 3 eggplant;
  • 3 tomato;
  • 70 g of broth and cheese;
  • the fennel or other vegetables;
  • 4 cloves of garlic;
  • 1 tablespoons of homemade yoghurt;
  • salt and pepper to taste.
menu for weight loss
  1. Wash the eggplants, cut the discs to a thickness of 1-2 cm, grate the mixture of the salt and pepper, let stand for 10 minutes.
  2. The tomatoes and the cheese is also cut into slices.
  3. On the grill, smeared each other eggplants, tomatoes, and cheese.
  4. Pour all of the yogurt sauce, garlic and parsley.
  5. Bake 20-30 minutes at 200 degrees.