The menu of healthy and healthy food for 7 days for weight loss

The menu of healthy and healthy food for 7 days for weight loss

From words to deeds

To make the right menu for the whole week, you need to spend a lot of time. After all, nutrition is necessary not just healthy, but also balanced. We are pleased to offer you a fairly effective scheme that will help to leave in the past all those extra pounds. Note that our rational menu contains already calculated calories, which will greatly facilitate the task.

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Monday (1192 kcal)

OatmealBreakfast first
Porridge from 100 gr. oatmeal with a spoon of raisins. Green tea or black coffee without sugar.

Second breakfast
One glass of 1% kefir and two cereal loaves.

Dinner
Boiled, stewed or baked chicken breast without skin in the amount of 100 gr., Boiled rice in the same amount, one tomato and mineral water.

Afternoon tea
Yoghurt 125 gr., 1.5% fat, without fillers. One kiwi.

Dinner
Crabmeat and arugula salad. Mineral water

Tuesday (1175 kcal)

Steak with vegetablesBreakfast first
100 gr. boiled buckwheat with 1 tbsp. spoon of vegetable oil. Green tea or black coffee.

Second breakfast
One apple. 150 gr. lean cottage cheese, mineral water or green tea.

Dinner
With vegetables, beef steak and mineral water.

Afternoon tea
One glass of juice from pumpkin or carrot and the same grain loaf.

Dinner
Grilled or stewed lean fish in the amount of 200 gr. Salad of greens, seasoned with lemon juice and mineral water.

Protein value

Milk, cheese, cottage cheeseYou have already managed to get acquainted with the diet of two days. This is the so-called balanced right menu. Next we will write out the rest of the days, and now we want to draw your attention to some nuances.

It is necessary to understand that a healthy diet includes all the components necessary for the body, including proteins. However, many women, developing a balanced diet, completely exclude from the diet of proteins. For the body, they are a building material and must be present in the mandatory case. The question is exactly what quantity.

The human body cannot synthesize absolutely all the amino acids it needs, and they are extremely important for proper weight loss.
However, we get the missing components from animal proteins.In turn, proteins of plant origin for this purpose are inferior due to the lack of a full range of required amino acids.

The World Health Organization has proven that a rational and balanced diet for weight loss must necessarily include egg white. That is why the menu for the week for proper healthy weight loss should include eggs. Since the conversation is about a low-calorie diet, you have to completely remove the yolk from the diet - it contains “dangerous” fat for weight loss.

Wednesday (1185 kcal)

Octopus SaladBreakfast first
1 boiled egg, 2 cereal loaves. Green tea or black coffee.

Second breakfast
10 pears, pomegranate. Mineral tea or green tea to choose from.

Dinner
60 gr. soft cheese, octopus salad, mineral water.

Afternoon tea
125 gr. natural, 1.5% fat, yogurt, lemon salad seasoned with greens.

Dinner
Omelet with milk fat content of 0.55, made from two proteins, a tomato and green onions. Mineral water.

Thursday (1185 kcal)

Grilled vealBreakfast first
One grapefruit, prescription from Monday oatmeal. Green tea or black coffee.

Second breakfast
200 gr.0% cottage cheese mixed with parsley, radish and greens. Tea is black or green.

Dinner
200 gr. stewed on the grill or boiled veal. The same amount of green peas. Salad made from fresh herbs and lemon juice. One apple. Tea or mineral water.

Afternoon tea
200 gr. Stewed with tomatoes and onions of mushrooms, seasoned with 1 tbsp. Spoon sour cream 10% fat. One apple. Mineral water or tea.

Dinner
Vegetable salad with parmesan cheese. Mineral water.

The value of fats and carbohydrates

ButterDistract again. You could not help but notice that the healthy and balanced correct menu offered to you for losing weight almost everywhere includes adjustments to the fat content of products, but does not completely eliminate fats. During the power to reduce, it is desirable not to exceed 1200 kcal. The fact is that they are not so much needed for losing weight as for the normal functioning of the body.

Lack of fat creates problems with hair and skin. Knocks menstrual cycles. In this case, there is a little trick. Folded menu for the week includes fats of plant origin, but not animal. And this is very important.

Vegetable fats contain polyunsaturated and monoacids, which are very useful for blood vessels and the heart.

A low-calorie menu developed for healthy, separate and proper nutrition for the purpose of losing weight should not include:

  • fatty fish;
  • avocado;
  • various oils;
  • nuts.

PastaFor proper nutrition, a healthy and balanced menu, made up for the week, must necessarily include carbohydrates. However, sugar and flour will have to be reduced to the maximum minimum. As an energy source you will need to include vegetables, fruits and cereals. For a separate and healthy diet, vegetables play a special role.

They are useful in the presence of large amounts of fiber and vitamins. Since this kind of separate healthy food does not affect the increase in caloric intake, vegetable salads can be entered into the menu for weight loss in any quantity. For proper nutrition, a substitute for salad dressing will be lemon or soy juice.

Professional nutritionists prohibit the use of any dressing for the purpose of proper separation of food.

Friday (1148)

Mushroom RisottoBreakfast first
60 gr. dried apricots, two cereal loaves, 30 gr.cheese with fat content of not more than 17%. Black coffee, green tea.

Second breakfast
One egg and a glass of vegetable juice. It is essential for proper separate nutrition, developed for the week.

Dinner
Risotto with mushrooms and mineral water.

Afternoon tea
One apple, 150 gr. low-fat cottage cheese. Tea is black or green.

Dinner
200 gr. fish stew, salad of greens, seasoned with lemon juice, mineral water.

Saturday (1155 kcal)

Grilled fishBreakfast first
100 gr. buckwheat porridge, seasoned with one tablespoon of vegetable oil. Green tea.

Second breakfast
100 gr. mozzarella cheese, ripe tomatoes with basil.

Dinner
150 gr. grilled lean fish and boiled potatoes, green salad, seasoned with lemon juice. Mineral water.

Afternoon tea
125 gr. yogurt, orange. Mineral water.

Dinner
200 gr. peeled shrimp, greens and mineral water.

Sunday (1141 kcal)

Kenyan BeansBreakfast first
200 gr. 0% cottage cheese, fresh or frozen berries in the amount of 100 grams. Tea or coffee.

Second breakfast
One glass of yogurt 2.5% fat and two cereal loaves.

Dinner
Salad of greens, seasoned with lemon juice, beans, cooked in Kenyan.

Afternoon tea
Boiled egg, tomato, one apple and tea.

Dinner
150 gr. veal, 100 gr. salad made from fresh cabbage. Mineral water

For weight loss in just one week, you will need not only the correct menu, which takes into account the separate and healthy food, but also drinking at least 1.5-2 liters per day. Thus, everything that remains in it after burning excess fat will be removed from the body.

It must be remembered that a separate healthy diet, composed for a week, includes water, but in no case fruit juices.

Summarize

Glass of waterPerhaps too often in today's conversation the phrase “separate nutrition” is used, but without this it is simply impossible. After all, weight loss depends on the very same separate nutrition. It must be remembered that there are products, the use of which together is not recommended, if not prohibited to maintain our own health.

Speaking of the fact that this separate nutrition is correct, it is necessary to mention the mandatory use of a complex of vitamins.

At the end of the diet can not eat anything that pleases you. Otherwise, the pounds will not be long in coming.It is necessary to include new products gradually, starting with small quantities or doses.

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  • The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss

    The menu of healthy and healthy food for 7 days for weight loss