During the elaboration of the map of the correct feeding of the week, you must comply with two main objectives: to create a deficit of calories in order to lose weight due to the exclusion from the diet of foods high in calories and provide the body of useful nutrients.
The basis of the daily diet of the good diet should be high in protein (meat, fish, cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
Also it is recommended to eat complex carbohydrates (whole grains and non-starchy vegetables) of the energy supply, resulting in the accumulation of adipose tissue.
Of dietetics at the map, you have to eliminate the simple carbohydrates, causing the rapid onset of hunger, weight gain and feeling of fatigue.
It is appropriate to give preference to saturated fats of vegetable and animal origin (no more than 30 grams per day), because of the lack of fatty acids slows down the metabolism, reduces the production of female hormones and cause disruption of the menstrual cycle. Sources of healthy fat are nuts, sunflower seeds, fat fish.
The basic principles
To lose weight efficiently and maintain an optimal result, as well as the well-being in the process of weight reduction it is necessary to practice an integrated approach to nutrition, based on the following principles:
- Exclude from the map below the food and drinks.
- Drinking an optimum amount of water per day (30 ml per 1 kg of weight).
- Maintain the daily requirement of calories (1200 kcal, 1,600 kcal). To calculate the energy value of the products, you can use the table of calories.
- The amount of proteins, fats and carbohydrates in the daily menu should be 40 to 45% protein, 15 to 20% fat and 30-40% carbohydrates.
- Use the rule of the plates: the half portion of the main meal should be vegetables, one quarter protein (meat, cheese) and carbohydrates (cereals).
- The fruits consumed at 16: 00 and authorized sweets (honey, dried fruit), — up to 12.00 hours.
- Avoid over-eating, because the consumption of more food leads to an increase of daily calories, and slows down the process of weight loss.
- Take food slowly and well chewed, to promote the proper absorption of nutrients.
- Control the intake of salt, as excess salt can result in edema.
What it is and not to do (the table)
One of the principles of good nutrition for weight loss is to use products that do not cause deposits of fat, and provide energy level throughout the day.
| This one is | What does it |
|---|---|
| Baking products | |
| Pastries full of wheat, of rye, of buckwheat, almond paste, flour, oats, sugar-free | The white bread from wheat flour, pastries |
| Meat | |
| Lean pork, rabbit, beef | Pork fat, beef meat. Deli |
| The bird | |
| Chicken, turkey | The duck, goose |
| Fish and seafood | |
| The cod, hake, salmon, pike, pike perch, mullet, tuna, mackerel, herring, trout, baltic herring, pollock. Marine cabbage, shrimp, oysters | Salty, smoked fish, canned food, sticks of crab |
| The eggs | |
| Welded to the hull, in the form of omelets, in the composition of food | |
| Dairy products | |
| Cottage cheese (1% to 8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Yoghurts with additives, iced glazirovanniy |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, groats "Artek", the oats, the brown rice. Peas, chickpeas, mung beans, lentils, beans | Oatmeal quick-cooking, granola with sugar, white rice, semolina |
| The oil | |
| Olive, flax, coconut, sunflower and other vegetable oils. The butter and the melted butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, beijing, cauliflower, eggplant, avocados, squash, peppers, spinach, lettuce, spinach, persil, dill. The sauerkraut | Conservation. The mashed potatoes or fries |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, gooseberries, blackberries, peaches, oranges, tangerines, grapefruits, tangerines, kiwis. Limited to: bananas (1 per day), grapes | |
| Dried Fruits and nuts | |
| Nuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (not more than 25 g per day) | Peanuts, raisins, and dates in large quantities |
| Desserts | |
| The honey, the syrup of dates, sweetener, dark chocolate | Confectionery, ice cream, candy, milk and white chocolate, biscuit |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink is a sugar-free | Alcohol, sugary soft drinks |
How to dial a menu
For nutrition has benefited and contributed to the loss of weight, it is important to follow the rules for creating menus for the week, taking into account the physiological needs of the body:
- consuming every day protein levels (1-1,5 grams per kilo of weight), which distribute throughout the day;
- for breakfast, it is recommended to prepare food consisting of protein and slow carbs for a long feeling of satiety, for example, scrambled eggs, cereal, pancakes, cheese, etc;
- the lunch must consist of protein, carbohydrates and green vegetables provide vitamins and fibre;
- the number of meals per day rely individually on the basis of the mode of the day;
- do not cost to take the food without having the feeling of hunger, as well as the use the same food without the physiological needs leads to overeating.
The menu for the proper supply of the week
A sample menu of proper nutrition on a each day consists of hearty dishes that are balanced, taking into account the balance of protein, fats and carbohydrates, which not only contribute to weight loss effectively, but also provide the body with the required level of energy throughout the day.
Monday
- Breakfast: a sandwich of whole wheat bread, egg, cheese, coffee milk;
- Lunch: pork chops, turkey stew with bulgur, vegetables, apple;
- Snack: curd pie with berries;
- Dinner: chicken salad, cucumber and cabbage.
Tuesday
- Breakfast: cheese (with a banana instead of the sugar), fresh cream, tea or coffee;
- Lunch: tuna salad, banana;
- Taste: pancakes of the liver, salad of tomato and cucumber;
- Dinner: gratin of salmon with broccoli.
Wednesday
- Breakfast: rye breads, avocado, cheese, coffee milk;
- Dinner: fillet of grilled turkey, buckwheat porridge, cucumber, kiwi;
- Taste: vegetables roll in pita bread flour integral;
- Dinner: cheese-protein of the pot.
Thursday
- Breakfast: pancakes full of flour, cottage cheese with fruit;
- Dinner: chicken fillet, pasta of durum wheat, tomato salad and cheese, the pear;
- Taste: baked apples and peaches;
- Dinner: apples, shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: omelet 3 eggs with tomatoes, green tea;
- Lunch: gratin of turkey with zucchini and peppers, quinoa, cherries;
- Taste: mashed potatoes with cheese and banana;
- Dinner: pie in the salmon and cauliflower.
Saturday
- Breakfast: a sandwich of rye bread with cheese and avocado, coffee;
- Dinner: apples, shrimp, brown rice, salad with beijing cabbage, apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: cooked mushrooms, salad.
Sunday
- Breakfast: pancakes, white cheese with nuts;
- Lunch: chicken cutlets steam, vegetables, fruits;
- Snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Recipes
A large number of food products available in the menu gives you the ability to prepare delicious dishes of meat, fish, cereals and yogurt, and use almost all the means of thermal food processing.
Tomato soup-mashed potatoes
To prepare the soup, it will take 800 g of tomatoes, onions, and garlic (2 cloves), carrots and herbs.
Onion, sliced, carrots, crushed on a grater and fry in oil 5-7 minutes. The result of filling mixed with tomatoes and extinguish it in small fire for 10 minutes. After cooking the soup, season with herbs, salt and add the seasoning, and then crushed using a mixer. Serves the tomato soup with the cream.
Chicken with spinach
Ingredients: chicken fillet (half a kilo), frozen or fresh spinach (250 g) of hard cheese (100 g), onion (1 piece), a few cloves of garlic, fresh cream (200 g), the oil and the seasonings.
Chicken fillet cut lengthwise into several pieces with a thickness of about 1 cm, salt. Also crushed the onion and wash the spinach. Due to the heated pan put 1 tablespoon of oil, the spinach, sour cream, past the garlic press and salt. Stew for 5 to 7 minutes.
On the bottom of the form for baking put the chicken pieces, then stew with spinach and grated cheese. The dish is cooked in the oven for 15-12 minutes.
Baked beef patties
To cook the patties, use 1 kg of ground beef, onion, 200 g of white cabbage, 2 eggs, salt, pepper.
The onion is cut and ground submersible mixer, and the cabbage twist in a meat grinder as ground meat. Mixed all the ingredients, form patties and place them on a plate with parchment paper.
Patties cook in the oven for 40 minutes. Serves a dish with the vegetables of the salad.
Cake yogurt
For the cooking of the hash table need to braised or cooked chicken breast, hard-boiled eggs, radish, avocado, cucumber, persil, dill, onion, kefir, mineral water.
Chest, eggs, cucumber, avocado and radish and cut into cubes, green ground. On the ingredients, pour the yoghurt and mineral water (half a cup), add salt.
Omelette with shrimps
Ingredients for the omelet: 200 g of frozen shrimp and broccoli, 4 eggs, 0,5 cup milk, salt, herbs.
The eggs, beaten with the milk and the salt. On a non-stick frying pan, put the shrimp, the broccoli and fill the whipped mixture. Cook an omelette it is necessary, for 5 to 7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
Cooked mushrooms
For the preparation of dishes will need mushrooms from paris (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, oil (2 tablespoons), salt, pepper and other spices according to your taste.
Prepare the marinade: chop the garlic and mix with salt, spices, oil and vinegar.
The mushrooms should be washed, and the mushrooms cut into 2-3 pieces. After which, the mushrooms, pour the marinade, stir and leave to stand for 25 to 30 minutes. After the mushrooms cooked in the oven on parchment paper or a baking sheet for 20 minutes at 200 degrees.