The drafting of the charter of the nutrition in the week, you must meet two main objectives: to create a deficit of calories for weight loss due to the exclusion from the diet of valuable products and to supply the body of useful nutrients.
The basis of the daily diet of the nutrition must be products with a high content of protein (meat, fish, cheese), which stimulate the metabolism and are a valuable source of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and raw vegetables) to ensure the energy of the body, without causing the accumulation of adipose tissue.
From the menu of the diet, you must exclude simple carbohydrates cause a rapid onset of hunger, weight gain and constant feeling of tiredness.
Preference should be given to the saturated fats of plant origin and of animal origin (no more than 30 grams per day), as well as the lack of fatty acids, it slows down the metabolism, reduces the production of female sex hormones and disturb the menstrual cycle. Sources of good fats are nuts, sunflower seeds, fatty fish.
The basic principles of the
For effective weight loss and the maintenance of an optimum result, as well as the well being in the process of reducing weight is to practice an integrated approach of nutrition, composed by the following principles:
- Exclude from the menu of the exclusion of food and beverages.
- Drink the optimal amount of water per day (30 ml in 1 kg of weight).
- Maintain the daily norm of calories (1200 kcal to 1600 kcal). To calculate the energy value of the products, you can use the spreadsheet of calculation of calories.
- The amount of proteins, fats and carbohydrates in the journal, the letter should be 40 to 45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the rule of the dish: half of the serving of the main meal you should occupy vegetables, and for the fourth part of the proteins (meat, cheese) and carbohydrates (cereals).
- Fruit to consume before 16.00 hours, and fixed-sweets (honey, nuts), — before 12.00.
- Avoid overeating, as well as the consumption of a greater quantity of food leads to an increase of the daily production of calories and slows down the process of thinning.
- Eat slowly and chew well to stimulate the normal flow of the absorption of the nutrients.
- Control the consumption of salt, as excess salt causes swelling.
You can eat and what not (table)
One of the principles of a proper diet to lose weight is to use products that do not cause the deposition of fat, it will also ensure that the necessary level of energy throughout the day.
| You can eat | That you can not eat |
|---|---|
| Flour products | |
| Cakes of wheat, of rye, of buckwheat, almond, oatmeal without sugar | The white bread from wheat flour of superior quality, pasta |
| The meat | |
| Lean pork, rabbit, beef | Pork fat, beef. Sausages |
| The bird | |
| Chicken, turkey | The duck, the goose |
| Fish and seafood | |
| The cod, hake, salmon, pike, pike perch, mullet, tuna, mackerel, herring, trout, herring, pollack. The cabbage marine, shrimp, oysters | Salty, smoked fish, canned crab sticks, sticks |
| The eggs | |
| Hard cooked, in the form of omelette, on the composition of the food | |
| The fermented dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, fat sour cream | Essential fatty, cottage cheese, sour cream, cream of milk. Yoghurts with additives, glass cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, grain "artek", the oats, the brown rice. Peas, chickpeas, beans, lentils, beans | The oat flakes of quick-cooking, granola with sugar, white rice, grits |
| The oil | |
| Olive oil, flax seeds, coconut oil, sunflower oil and other types of vegetable oils. Butter, shortening, and oil | Margarine, mayonnaise |
| Vegetables | |
| The cucumbers, the tomatoes, the carrot, the onion, the white, the red cabbage, beijing, cauliflower, eggplant, avocado, zucchini, paprika, spinach, the lettuce, the spinach, the parsley, the dill. The sauerkraut | Conservation. The potatoes in mashed or fried |
| Fruits | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, raspberries, blackberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 unit per day), grapes | |
| The dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, walnuts, pistachio, almonds (no more than 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 g per day) | Peanuts, raisins, and dates in large quantities |
| Desserts | |
| Honey, syrup, dates, saharozameniteli, with dark chocolate | Candy, ice cream, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, jojoba oil, tea, coffee, chicory, barley, sugar-free | Alcohol, sugar-sweetened soft drinks |
How to prepare a menu
For the power to actually benefit and has contributed to lose weight, it is important to follow the rules of creation of the menu of the week, taking into account the physiological needs of the body:
- eat daily norm of protein (1-1,5 grams per kilo of body weight), which are distributed throughout the day;
- at breakfast it is recommended to prepare dishes composed of proteins and carbohydrates slow for a long duration of the feeling of satiety, for example, the omelette and the porridge, the crepe with cheese filling, etc;
- the lunch must consist of protein, carbohydrates and green vegetables to ensure your body the vitamins and fiber;
- the number of meals per day, are calculated individually depending on the mode of day;
- it does not cost eat without hunger, as even the consumption of healthy products from food without the need for leads to overeating.
The menu of the nutrition in the week
Sample menu proper diet in every day is made up of rich and healthy, taking into account the balance of proteins, fats and carbohydrates, which not only contributes to weight reduction, but also provide the body with the necessary level of energy throughout the day.
Monday
- Breakfast: sandwich of whole wheat bread, boiled egg, cheese, coffee with milk;
- Lunch: grilled turkey stew bulgur, vegetables, apple;
- Snack: cheese casserole with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: rich (with a banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Snack: pancakes of the liver, and a salad of lettuce with tomato and cucumber;
- Dinner: salmon baked with broccoli.
Wednesday
- Breakfast: rye crackers, avocado, cheese, coffee with milk;
- Lunch: a fillet of a turkey on the grill, boiled buckwheat, fresh cucumber, kiwi fruit;
- Snack: vegetable soup roll in pita bread whole wheat flour;
- Dinner: cheese-protein casserole.
Thursday
- Breakfast: pancakes whole wheat flour, fresh cheese with strawberries;
- Lunch: chicken breast, pasta of durum wheat, tomato and cheese salad, pear;
- Snack: baked apple and peaches;
- Dinner: mixture of shrimp, lettuce, egg, onion and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomato, green tea;
- Lunch: baked turkey with zucchini and Bulgarian pepper, quinoa, cherry;
- Snack: smoothie of the curd and banana;
- Dinner: cake of salmon and the cauliflower.
Saturday
- Breakfast: sandwich of rye bread with cheese and avocado, coffee;
- Lunch: mix of shrimp, brown rice, salad of cabbage, apple;
- Snack: cheese with the yogurt and nuts;
- Dinner: mushrooms in the oven, salad.
Sunday
- Breakfast: omelette curd with nuts;
- Lunch: chicken patties, steamed, vegetables, fruits;
- Snack: Greek yogurt with strawberries;
- Dinner: turbot, salad.
Recipes
A lot of the food available on the menu offers the possibility to prepare delicious dishes of meat, fish, cereals and cheese, as well as the use of virtually all methods of thermal treatment of food.
Tomato soup-mashed potatoes
To prepare the soup, you will need 800 g of tomatoes, two onions and the garlic (2 cloves), carrot and parsley.
The cut onion in rings, crush the carrots with a grater and fry it in the oil for 5-7 minutes. Following resupply of fuel is mixed with the tomato and extinguish the small fire of 10 minutes. After cooking the soup, filled with vegetation, mixed with salt and add the spices and then grind them with the help of a blender. Serve the tomato soup with the sour cream.
Chicken with spinach
Ingredients: chicken fillets (one pound), frozen or fresh spinach (250 g) cheese (100 g), onion (1 unit), several cloves of garlic, cream of cream (200 g), cooking oil and condiments.
Chicken fillet cut lengthwise into several parts with a thickness of about 1 cm, salt. Also shred the onion and wash the spinach. Next in a pan put 1 tablespoons of oil, the spinach, the sour cream, was lost through the press the garlic and salt. Shut down for 5-7 minutes.
In the background of the way of cooking put the chicken pieces, and then braised spinach and grated cheese. The dish baked in the oven 15-12 minutes.
Wrap burgers of beef
To prepare the croquettes, using 1 kg of minced beef, onion, 200 grams of cabbage, 2 eggs, salt, pepper.
The onion is cut and submersible mixer and cabbage twist in a meat grinder as ground meat. Mix all ingredients, shape of the kibble and put it in a baking tray, with parchment paper.
Cutlets baked in the oven for 40 minutes. Serve the dish with vegetable salads.
Okroshka on yogurt
For the preparation of okroshka necessary to stew or boiled chicken breast, boiled eggs, radishes, the avocado, the cucumber, the parsley, the fennel, the onion, kefir, mineral water.
Breast, egg, cucumber, avocado and vegetables are cut into cubes, the parsley crushed. Later ingredients fill the kefir and mineral water (half the glass), add the salt.
Scrambled eggs with prawns
Ingredients for tortilla: 200 g of frozen shrimp, and broccoli, 4 eggs, 0,5 cups of milk, salt, parsley.
Beat the eggs with the milk and the salt. In nonstick frying pan, put the shrimp, the broccoli and fill the whipped mixture. Cook the tortilla should be for 5-7 minutes under the lid on the small fire. Before serving at the table of the tortilla you can sprinkle with herbs.
Mushrooms in the oven
For the preparation of dishes the kitchen needs of mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, olive oil (2 tablespoons), salt, pepper, and other spices to taste.
The preparation of the marinade: garlic, grind and mix with salt, spices, oil and vinegar.
The mushrooms should be washed, and the large mushrooms cut into 2-3 parts. After the mushrooms, pour the marinade, stir and leave in for 25-30 minutes. Hereinafter, the mushrooms baked in a parchment or the grill for 20 minutes at 200 degrees.