A healthy diet to lose weight: the menu of the week

Hello, friends! Excess weight and excess inches on the waist can not only be frustrating to the man, but also detrimental to her health. It is believed that getting rid of fat and make a form of balance, that only the hard diet and sport. But this is not always the case. Today, we are going to explain you what is a healthy diet to lose weight, and can assist you to compose the menu of the week.

First of all, it is necessary to understand what is a healthy diet, and that it differs from the food intake. The diet is a strict limits on the consumption of certain foods. Resist such a scheme can not all. Similarly, often after the end of the regime, which has left pounds quickly returned, bringing with him "friends".

A balanced diet for weight loss is built to supply the organization with the good of the substance, but in this case, reduce the consumption of healthy food, which turns into fat on the sides, the belly and the hips.

What are the main conditions

Good nutrition is a way of life. It is very important to instill healthy eating habits. Feeding on a program of PP, you will be able to lose weight, do not expose the body to stress. Those who think that a healthy lifestyle – it is difficult, expensive, or under the force, not all, are greatly mistaken.

Really good nutrition is based on simple rules and recommendations. The basic principles of such a regime are the following:

• need to eat often, but in small portions, optimally 5-6 times per day;
• you should drink plenty of water, a daily rate of consumption of liquid is equal to 2 liters;
• the first thing that should be done fasting, is to drink a cup of hot water;
• the last meal should take place 3 hours before bedtime;
• the use of these methods of thermal processing of products, such as cooking, extinction or steaming, an excellent solution for Monday, the recipes of the dishes with the photo for the preparation of easily find
• focus on products with low fat content;
• the basis of the diet should be protein, and vary the menu to help vegetables and complex carbohydrates;
• don't be afraid to use spices;
• reduce your salt consumption, it promotes the water retention in the body and causes swelling;
• learn how to count calories;
• don't give up fats, replace fats of animal origin for similar plants;
• replace mayonnaise and dressings for salads or other dishes, olive oil or lemon juice.

In order to adapt to a new type of food, it will not be useless to advance a menu for each day of the week or the month. Thus, you can purchase the necessary products, and eliminate the risk of failure. Feeding of this system, you can easily get rid of the extra pounds. The comments indicate that the result of this thinness persist for a long period of time.

What should be in the fridge

Make a list of products that should be in your kitchen. It must necessarily enter:

• whole-grain bread;
• lean meats (beef, rabbit, chicken, turkey);
• seafood and lean fish;
• fungi;
• eggs;
• dairy products with a low fat percentage;
• fruits and vegetables;
• cereals and pasta of durum wheat;
• nuts, seeds and dried fruit (in limited quantities).

Include these products in the menu, it must be remembered that there is food, of which it is necessary to give up. When the healthy diet for women and men, are banned from sweets and cakes, alcohol, juice, packaged gas and water, conservation, fast food, semi-finished products. Forget the mayonnaise, sugar, substitute honey.

If the healthy lifestyles it is important to avoid the sensation of hunger. The use of bite. To do this, are suitable for salads, fruit (except grapes and bananas), yogurt and protein shakes.

We do the feeding rate of 7 days

We offer you a sample menu for each day of the week in the table. Focusing on him, it will be much easier to establish a healthy diet program for himself.

Presented by week affordable menu, but useful. Eat according to the rules of healthy living, you can at any age and at 20, and after 40, 50, 60 years. Also take note of the following recipes.

The vegetable soup

To prepare this first meal, you will need the following ingredients:

• 300 gr. cabbage;
• 2-3 pieces of potato;
• 3 tomatoes;
• 1 beet;
• 1 onion;
• 1 carrot;
• 3 cloves of garlic;
• 3 tablespoons of olive oil;
• salt, bay leaf, pepper and herbs to taste.

1. The vegetables from my and cleaning the potatoes, cut into cubes, carrots and beets, shred on a box grater, cabbage, cut, onion cut finely.
2. Bring water to a boil, left there potato slices and give the water leave to simmer for 5 minutes
3. We enter into the broth, cabbage, bay leaf, black fragrant pepper.
4. In a pan, fry the onions, carrots, and beets. Three the merchant of vegetables tomato mixture for tenderness and simmer under the lid for 5 minutes.
5. Send the contents of the skillet into the saucepan with soup.
6. When the soup is almost ready, add the salt and herbs. Turn off the stove, give the tv a rest.

Croquettes of steamed fish

To you please useful to fish, chops, use for cooking:

• fish, chopped – 0.5 kg;
• carrots – 1 piece;
• onion – 1 piece;
• egg – 1 piece;
• flour – 2 tablespoons;
• the greens, salt to your taste.

1. Peel the carrots, three on a fine grater.
2. Onion, purify the skin, finely chopped.
3. Add the vegetables to the meat, introduce the egg, the salt and the herbs.
4. Form meatballs and bake 20 minutes in the mode of "fish".

Cooked eggplant

It is a delicious dish, you can make at home for breakfast or the holiday table. To do so, it will be necessary to:

• 3 eggplants;
• 3 tomatoes;
• 70 gr. low-fat cheese;
• the fennel or other greens;
• 4 cloves of garlic;
• 1 tablespoon homemade yogurt;
• salt and pepper to taste.

1. My eggplant, cut the slices thickness of 1-2 cm, rub with a mixture of salt and pepper, let rest for 10 minutes.
2. The tomatoes and cheese also cut slices.
3. On a baking sheet and lay the one over the other eggplant, the tomatoes and the cheese.
4. Fill out all of the sauce made of yogurt, garlic, and herbs.
5. Bake 20-30 minutes at 200 degrees.