KETO Complete Official site
Share this

Appropriate nutrition menu for weight loss for every day with recipes

Appropriate food consists of products that include all essential vitamins and elements.They help the body make up for energy, maintain health and contribute to weight loss.

The basis of proper nutrition for weight loss

The process to lose weight at home is a stress period.That's why The body must refill all the beneficial substancesare lost with kilograms.And before you change the diet, it is important to calculate the body mass index.

You can't limit yourself to one type of diet.Correct Nutrition includes I A wide range of recipes and useful products for weight loss.

Slim meals

The basis of proper nutrition for weight loss at home:

  • Variety of diets.You can choose products with your liking and enrich the menu;
  • Non -admissibility of hunger and over -ethy.
  • Fresh products.Fresh fruit and vegetables have many fibers.They contribute to improved metabolism and contain the required amount of vitamins;
  • Food compatibility.Some products are not used in one meal.They can have a negative impact on the body aggregate;
  • Calculate Calopies - This is the most important factor in the process to lose weight.You need to choose the daily norm and follow it.
  • Use the required liquid amount. Water is the main product of proper nutrition.The more water drunk per day, the better.

Where to start?

In the new -world world, cult of food is widely developed.To start to lose weight on proper nutrition, it is important not to surrender to temptation.A woman must eat healthy and healthy food.

  1. The first thing to do while losing weight is to make a menu for a day/week/month.
  2. Moreover, Make a daily meals schedule.It is best to divide it into 5 doses.
  3. It is important to paint the menu every day by the time.
  4. To change proper nutrition for weight loss, the gradual is important.Need to remove from the ordinary menu gently food containing Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.

Transfer right to proper nutrition

To protect herself from minority, a woman is needed Exclude a sharp transfer to a new diet. Adverse products need to be removed gradually, and useful.

Great to say prevent hunger while losing weight.The body should always be full, or should be avoided too much.

What should be the diet?

Diet should be appropriate for weight loss for every day contains a full range of proteins, fats and carbohydrates.They will be well absorbed in the body and will be enriched with vitamins and useful substances.

How to make a diet for weight loss?- The right diet should be 5 meals, For example:

  1. Breakfast.Oatmeal porridge or buckwheat on water, without sugar and salt.You can add fruit, berries or nuts;
  2. Snack - yogurt, fruit or vegetables;
  3. Lunch - light soup or second - vegetables with low -meat;
  4. Snack - there are only non -insulted vegetables or yogurt;
  5. Dinner - more fiber - vegetables and fish;You can make a piece of chicken.

Do not forget about water during weight loss. 2 liters of clean water need to be eaten a day.

List of products

Products list for proper nutrition And weight loss should be lost with an essential supply of beneficial substances.

To food products a There are "slow" fats, include:

  • olive oil, corn and sunflower;
  • Nut types (sunflower seeds and others);
  • avocado;
  • Dark chocolate with cocoa material.

Extreme number squirrel Covered in:

  • low -fat meat;
  • Eggs without yolk;
  • Fish and seafood;
  • cheese products, up to 30% fat;
  • Dairy products with minimal fat content.

The number of slow carbohydratesnot shown in weight, you can come in:

  • cereals (buckwheat, rice, oatmeal and millet);
  • macaroni products made of solid varieties;
  • Bread based on bran, without yeast;
  • Baked potatoes without oil and salt.

The list of useful foods is very different.This allows you to enrich the menu greatly and not only make it useful, but also tasty.

Tips for women after 30

Right nutrition for home weight loss For women for 30 It should include products rich in calcium.After 30 years, this substance in the body occurs significantly.

Proper nutrition at home means an exception From an alcohol woman's diet and coffee drinks.

While losing weight, using canned food, smoked meat and High cholesterol materials are prohibited.

In the menu for weight loss, you need to include as many vegetables and fruits as possibleIn order to resume metabolism and stabilize the balance of vitamin in the body.

Proper nutrition for home weight loss for women over 40 Depending on the individual characteristics.

At this age, metabolism slows due to hormonal changes.Full transfer to proper nutrition improves health status and promotes advanced weight loss.

A low KCal amount in food should be as useful as possible.

In the menu for weight loss, products need to be considered that accelerates metabolism and improves digestion:

Proper weight loss nutrition
  • Dairy products;
  • Low -phosphate/fish varieties;
  • cereals;
  • vegetables, fruits;
  • green;
  • Seafood, etc. \ t

Menu and diet for a week

Calculate the daily daily norm of the essential and kcal substances. The number of proteins, fats and carbohydrates for each day is:

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

According to the appropriate nutrition scheme Should be the main vegetable and fruit diet. It is better to use all high -quality products in the morning, and not to overcome the daily calories.

So a week menu for proper nutrition when Weight loss:

A person

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low -fat cottage cheese;
  3. Lunch: low -fat soup;Baked salmon with vegetables;
  4. Snack: 1 big apple;
  5. Dinner: vegetable salad and boiled brisket.

The

  1. oatmeal porridge and a slice of solid cheese;
  2. dried fruits;
  3. vegetable soup, boiled buckwheat and low -baked fish;
  4. Low -fat yogurt;
  5. Cottage cheese casserole and green tea.

Cf.

  1. Loof cottage cheese and 1 egg;
  2. 1 banana;
  3. Puree soup, rice porridge and baked fish;
  4. 2 apples;
  5. cooked brisket with vegetables;

The month

  1. omelet with vegetables;
  2. a handful of nuts;
  3. Vegetable soup, steamed potato potatoes;
  4. kefir;
  5. Vegetable salad and 120 g of fish.

Pt

  1. Buckwheat porridge in milk and 1 egg;
  2. fruit;
  3. Vegetable soup, buckwheat porridge, boiled brisket;
  4. 1 Non -Fat yogurt;
  5. Fresh vegetable salad, steamed fish.

Sat.

  1. Loof cottage cheese and 1 egg;
  2. 1 banana;
  3. vegetable soup, vegetables and sternum;
  4. dried fruits;
  5. Baked fish and rice with vegetables.

Sun.

  1. oatmeal porridge, 2 cheese cakes;
  2. 1 banana;
  3. Puree soup, buckwheat with low -fat fish;
  4. Low -cuckoo cheese;
  5. Salad from fresh vegetables and briskets.

Make a menu for a week for weight loss, it is important to include the physical or mental stress of the body during the day.

Program for a month

The program for proper nutrition for weight loss for a month includes the following:

  • fractional nutrition;
  • Product compatibility;
  • Distribution of proteins, fats and carbohydrates;
  • Use low kcal products;
  • fiber surplus;
  • Prohibition of salt and sugar;
  • regular use of clean water;
  • Prohibition of flour, fat, smoked;

The main point of this weight loss program is Fair Calory.It is important to maintain calorie consumption stability during the month. Calorie consumption should be more consumption.

The best recipes

Simple recipe- Casserole of chicken and vegetables.

To prepare the casserole, you will need:

  • carrots (1 pc. medium size);
  • Chicken fillet (200 grams);
  • Cabbage color and broccoli (250 grams each);
  • cherry tomatoes (normal);
  • parsley;
  • 30 g Parmesan.

For sauce:

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

Method of preparation:

Rinse the cabbage and divide it into inflorescences, boil to half -cooked.Add a broth, cream, seasoning with cabbage water and cook for 5 minutes, constantly stirring the sauce.Beat the yolks and add to the sauce, then leave it until it is concentrated in a water bath.

Route the casserole form and lay out chicken, cabbage and boiled carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is created.

Breakfast recipes

Everyone knows that the best eating period is breakfast.It has awaken that the body is able to absorb the incoming food quickly.For the full operation of all organs, it is important to start every morning with a glass of clean water at room temperature.

Among the healthy breakfast and lose weight are such dishes:

There are vegetable frytta

Ingredients:

  • chicken eggs;
  • Parmesan (optional);
  • broccoli;
  • Bulgarian pepper;
  • pastel;
  • tomatoes;
  • green;
  • onions tears;
  • Olive oil or vegetables (the vegetable composition can be changed).

Method of preparation:

We accept a bowl.Blow 4-5 eggs.Cut the vegetables of the same size.We accept the pan, pour oil and heat.Then pour well eggs into it, fall asleep the composition of vegetables and the herbs.We do all this to sprinkle.We put a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

  • cottage cheese - 250 g;
  • Milk - 100 ml;
  • Eggs - 2 pcs;
  • Fainile
  • butter (to refine the shape).

Method of preparation:

Blow cottage cheese, milk, sugar, vanilla and yolks with a blender.We turn everything in a homogeneous mass.Afterwards, we broke 2 separate protein with a “ventilation” situation.And add all this to the curd mass.Mix.We spread in a lubricating model.We bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • rice - 200 g;
  • water;
  • Pumpkin:
  • Milk.

Method of preparation:

We clean the pumpkin, cut into cubes.We put it in a pan.Add milk, rice and little sugar.Cook the porridge until the rice is ready.

During breakfast, it is best to refrain from coffee or tea, if possible without drinking food.

Lunch useful

Lunch, with proper nutrition, should be full and useful.For the normal operation of the digestive system, soups need to be used.When losing weight, it is important to exclude fried foods.It is best to boil, stew, baking or steam.

Broccoli soup and spinach

Ingredients:

  • Broccoli - 500 grams (fresh/frozen);
  • 2 spinach measures;
  • 2 small bulb;
  • vegetable broth;
  • low -fat cream - 200 g;
  • Salt, spices.

Method of preparation:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the mix and spinach finely.After cooking the broth, we bring broccoli out of it.We take a bowl, add chopped onions, spinach and boiled broccoli.Increase everything with a blender until homogeneous consistency is created.We put all this with the broth, insert the cream and put it on the fire.

Give the soup over low heat to boil.Add spices.Afterwards, cook for another 5 minutes and turn it off.Soup is ready!

Baked fish in the oven

Ingredients:

  • Salmon/carp;
  • lemon;
  • parsley;
  • 2 tbsp of olive oil;
  • onions - 1 computer;
  • Spices.

Method of preparation:

We clean the fish.Salt and pepper it on your taste.Cut the lemon into 2 halves.From one part, press the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.

Then take a baking sheet and cover it with baking paper.We spread the fish.In the abdominal part we put the lemon circles (you can twig of rose/mint).We spray all this with oil (with parsley and lemon juice).We set out the bow in a circle.Put in the oven (preheated to 180 degrees).We bake for 30 minutes.

Steam cutlets for weight loss

Ingredients:

  • Chicken fillet - 500 g;
  • White bread - 2.5 slices;
  • Milk - 1/3 of st;
  • onions - 1 computer;
  • 1 egg;
  • Salt, pepper.

Method of preparation:

We take bread and save it in milk.We cut the fillet in a blender (it can be made in a meat grid).Cut the t -on and add it to the blender.Then, hit the salt.You can add green and garlic.We do all this mix and we make cutlets.Then put them in a double boiler for half an hour.

What can you eat for dinner?

The dinner should be light, with high fiber material.It is best to exclude slow carbohydrates from the menu.

Green can be a great choice for dinner for weight loss:

  • all kinds of cabbage;
  • zucchini, eggplant, potatoes, pepper;
  • cereals;
  • Solid types of pasta.

You can add animal protein to vegetable dishes in the form:

  • fish;
  • low -fat meat;
  • eggs;
  • cottage cheese;
  • legumes.

Baked salmon

Ingredients:

  • 1 salmon intestine;
  • Salt, pepper, dry basil.

Method of preparation:

We make salt salt salt and we put 20 mn in the fridge.Afterwards we find it, pepper, add the basil.Afterwards, the fish must be folded in foil, with olive oil and put it into a preheated oven for 25 minutes.

Rice with vegetables For proper nutrition and weight loss

Ingredients:

  • rice;
  • 1 Bulgarian pepper;
  • green;
  • 1 onion;
  • Carrots - 1 computer;
  • salt, spices (pepper, turmeric);
  • Canned coil (or green peas).

Method of preparation:

Boil the rice (it should be spread).Then cut the bow with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Stew to half -consumption

Afterwards, add boiled rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and Tomen

Right snacks

Sun fruits are of particular importance with proper nutrition for weight loss.To achieve the desired result, it is important to be good, but without too much mitigation.

For light snacks while losing weight, they are ideal:

  • Fresh fruit/vegetables;
  • yogurt or non -excelled kefir;
  • Low -cuckoo cheese;
  • dried fruits;
  • a handful of nuts (pistachio, cashew nuts, nut nuts, etc.);
  • Bars made of natural ingredients (dried fruits, varnishes, etc.);
  • High quality bitter chocolate and green tea.

What are the results?

Compliance with proper nutrition and active physical activity will be effective weight loss.

Proper nutrition is useful for everyone's health, it helps to reduce mass and reduce fat deposits.Subject to a healthy diet, the weight is stabilized and restored to normal.