Diet menu for women weight loss fitness

A beautiful and healthy body is necessary to make sports a way of life and proper nutrition. Most women want to get rid of the extra pounds. Planning special diets for weight loss. Conscientious adherence to the recommendations, the result will come within a week.

The essence and the principles of proper nutrition for weight loss

Cake

Basically the right diet — get rid of excess weight and the health of the body. A balanced diet, the body weight is reduced gradually, the result is fixed for a long time.

The rules of a healthy diet as follows:

  • regular meals small;
  • daily intake of water you drink up to 1.5 liters;
  • a variety of vegetables and fruits;
  • limiting the consumption of high-calorie flour and sweets;
  • when cooking, do not use the method of cooking;
  • the right balance of nutrients;
  • the final edible front desk at the latest at 18: 00.

Food provides for the use of food 5-6 times a day:

  • a rich Breakfast;
  • a complete meal;
  • a light supper
  • some useful snacking. Try the food pyramid for weight loss. Make a hierarchical menu to include in the diet of all the products, but only in accordance with the principle of the pyramid

Drinks can be consumed in any of: juices, fruit drinks, fruit drinks, tea, coffee and more plain water. Water is good to drink 30 minutes before eating and after 30 minutes after a meal. Intake of water before eating to reduce the amount of food consumed. Water improves bowel function, accelerate the change processes.

Fruits and vegetables rich in biologically active elements. Fiber gives a feeling of satiety and cleanse the intestines. Vitamins and minerals — the key to the health of the body.

No need to completely eliminate sweet treats and pastries from the diet. Dessert made of oatmeal and fruit, enters the body only the good.

In the process of cooking food will help to absorb excess oil. According to the rules of, a heat treatment must be such as: boiling, braising, roasting.

What you can eat

Diet for weight loss for women involves the use of some products and ban others.

Allowed foods:

Protein foods:

  • chicken, rabbit, Turkey, lamb, beef;
  • low-fat dairy products;
  • quail eggs;
  • low-fat cheese;
  • nuts.

Foods that contain fat:

  • vegetable oil;
  • fish and fish oil;
  • dairy products;
  • nuts.

Foods that contain carbohydrates:

  • the pasta is made from hard wheat varieties;
  • bean;
  • all cereals except manna;
  • potatoes;
  • fruit.

Foods rich in fiber:

  • flax seeds;
  • cocoa;
  • figs and apricots;
  • almonds;
  • dogrose berries;
  • grain bread, bran.

Foods rich in vitamins:

  • vegetables, herbs, fruits;
  • cereals;
  • eggs and dairy products;
  • lean meat, fish.

Prohibited products

Donut

Follow a healthy diet not recommended products:

  • chips, biscuits, spices, salted nuts;
  • popcorn;
  • semi-finished products of fast preparation;
  • factory cakes with a long shelf life;
  • mayonnaise;
  • fully ready to trade meals.

The food benefit has a drawback: in the long term. Short time impossible to get rid of excess weight. Properly designed nutrition program to help gradually lose weight and keep the result at the desired level. Fitness classes and massage to speed up the process of weight loss.

Meal planning depends on the level of human activity. The average daily intake of calories for women is 2000, 2300 men. Half of all nutrients are polysaccharides, glucose, starch, 30% protein, 20% fat.

And no need to calculate the energy value of the meals eaten is enough to make a choice in favor of one of the following options. Food should be varied, the dishes do not repeat more than 2 times a 7 days.

Breakfast:

  • Porridge with nuts, dried fruit, water or skim milk.
  • Sandwich: whole grain bread, boiled chicken, mixed veggies and vegetables, low-fat cheese. Yogurt.
  • Scrambled eggs with vegetables. The fruit mix.
  • Fresh cheese, jam, dried fruit.
  • Custard.

Lunch:

  • Pasta made from durum wheat (cheese). Stew.
  • Cauliflower cream, semolina, egg proteins out of the oven.
  • Vegetable lasagna.
  • Soup, rice, vegetables.
  • Food rolls or pizza.

Evening meal:

  • Steamed vegetables, boiled chicken meat.
  • Seafood and rice.
  • Scrambled eggs with vegetables.
  • Casserole cheese. A light salad.
  • Oven baked vegetables. Cooked beef.

Intermediate meal:

  • Yogurt, honey, jam.
  • Dark chocolate, fruit mix.
  • A diet of bread, fresh cheese.
  • Dried fruits, nuts.
  • Oatmeal cookies.

Good food is recommended to avoid:

  • Breakfast cereal;
  • white bread;
  • high-calorie pastries;
  • sweets treats;
  • chips and crackers;
  • fast food;
  • fake juices, carbonated beverages;
  • alcohol.

Any product with a high content of calories, it is possible to find a healthy substitute. A healthy diet is key to good health and a beautiful body.

Drinking system

Drinking order approved method of use of the liquid. The rules of the operating fluid is set in relation to action man and his age. Body is harmful to both water shortage and excess. Indiscriminate use of water adversely affect the process of digestion, the heart, the kidneys.

The human body consists of water by 70%, so it is important to carefully organize the intake of fluids. The greater the weight of the human body, the greater is the consumption of water. Calm way of life of people weighing 50-60 kg should drink up to 2 liters of water a day, 70-80 kg — 2.5 liters, 90-100 kg 3 liters. During strenuous activity, hot weather the amount of water to the people, 50-70 kg, equivalent to 3 liters 80-100 kg 4 liters.

Water is good to drink 20 minutes before a meal. During food intake of water is prohibited. Intake of water after a meal is allowed after complete digestion: 30 min-6 h.

In the morning on an empty stomach is recommended to drink 200 ml of juice of lemon slices. Breakfast suitable herbal or regular tea, volume: liter. Before eating, drink 200-400 ml of water. Liquids stop 2 hours before bedtime. Water should be boiled.

Subject to proper fluid intake is necessary to pay attention to drink tea (black, green, herbal). Fresh weak tea that the body. Fruit and vegetable juices are also important, but the juice should be freshly squeezed: freshly squeezed juice can have negative effects on the pancreas. The rate of consumption of juice is 1.5 liters.

The right snacking

food

Diet weight loss per week for women includes the right snacks that contribute to a slim figure. A snack is a small amount of healthy food to satisfy a light hunger.

Meals — 2-nd Breakfast, lunch, 2 for dinner. Snacking perfect for low-fat products of animal origin, rich in protein, fruits, honey, dark chocolate, low-fat dairy products.

A set of products 2. Breakfast depends on the abundance and usefulness of the products eat 1 for Breakfast. If 1. Breakfast was a filling snack suitable for Apple, orange, dried fruits. Drink a Cup of coffee (tea) 1. For breakfast you can eat a dish of cottage cheese, boiled eggs, porridge.

Between lunch and dinner arrange another snack — afternoon tea. Time snack will be the last working day. Afternoon snack will help you not eat too much at dinner. Afternoon snack ideal for dairy products.

Second, the dinner provides the yogurt for 4 hours before bedtime.

A decent quick small meals between the main techniques of the forbidden fast food. The suitable products rich in complex carbohydrates: cereals, bread, dried fruit, nuts, a sandwich of corn bread with lean meat, light yogurt.

Methods of cooking

Diet weight loss per week for women includes meals, which has the following features:

  • raw foods are subjected to cooking, stewing, roasting in the oven, cooking for a few;
  • roasting is completely excluded;
  • porridge cooked only in water;
  • cooking on the grill;
  • drinks are made without sugar.

Nutrition after 30 years

A balanced diet a week for women, of different ages provides for the formation of a special set of foods for weight loss.

Weekly menu for a healthy diet:

1. Monday:

  • low-fat cereal with pumpkin, cottage cheese;
  • a light soup;
  • fried fish, veggies;
  • the fruit flesh;
  • lean meat, vegetables.

2. Tuesday:

  • oatmeal, berries, dried fruit;
  • cheese sandwich;
  • cabbage soup;
  • low-fat cottage cheese;
  • buckwheat, fish.

3. Environment:

  • oatmeal, honey, dried fruit;
  • boiled eggs;
  • spinach soup, chicken breast;
  • cheese sandwich, Apple;
  • cooked Turkey, steamed vegetables.

4. Thursday:

  • omelet and vegetables;
  • yogurt nuts;
  • broth with vegetables, boiled potatoes with a cutlet of lean meat;
  • yogurt with dill;
  • vegetables, steam fish.

5. Friday:

  • vegetables baked eggs;
  • a fruit platter;
  • thick soup with spinach, meatballs, steamed;
  • the curd without sugar;
  • stewed vegetables, rice.

6. Saturday:

  • porridge buckwheat;
  • boiled quail eggs;
  • soup vegetables, rabbit and vegetables;
  • cottage cheese with milk;
  • a fruit platter.

7. Sunday:

  • cheesecakes steamed, boiled fish;
  • boiled egg, an Apple;
  • lean meat soup;
  • pinch the almonds;
  • fried fish, vegetable stir.

After 40 years

Diet weight loss per week for women more than 40 years:

1. Monday:

  • oatmeal, bread of coarse flour, cheese;
  • fruits;
  • chicken soup vegetable kit, tomato, lettuce;
  • the dairy beverage;
  • fish stew, steamed vegetables, vegetable juice.

2. Tuesday:

  • buckwheat, a cup of coffee;
  • pudding;
  • fish soup, bean salad, fruit compote;
  • tea chocolate cupcake;
  • vegetable casserole, chicken a couple of, Morse.

3. Environment:

  • porridge with rice milk, whole grain bread, cocoa;
  • banana;
  • beef soup, vegetables, cheese;
  • the fruit mix;
  • fried chicken white meat, vegetables.

4. Thursday:

  • boiled egg, bread, meat, juice;
  • low-calorie cookies, tea;
  • soup celery, vegetable mix to chicken;
  • cheese, raisins;
  • fried fish, rice and raw vegetables.

5. Friday:

  • dairy noodle, cheese, tea;
  • the fruit mix;
  • mushroom soup, mix with raw vegetables, juice;
  • berry yogurt;
  • stewed rabbit with potatoes.

6. Saturday:

  • salad dressing, berry juice;
  • baked Apple;
  • pasta, seafood, salad;
  • peppers stuffed with cheese;
  • Turkey chop cooked beans.

7. Sunday:

  • baked pasta with eggs;
  • cheese, cucumber;
  • broth with chicken and vegetables, a light salad, crispy bread;
  • cheese;
  • braised cabbage, beef meatballs.

Sample menu for the week of women after 50 years

The features of food diet for women over 50 years:

1. Monday:

  • oatmeal, tea;
  • Apple;
  • soup vegetables, vegetables;
  • yogurt;
  • mashed potatoes, salad;
  • fermented beverage.

2. Tuesday:

  • mixed with dill, cheese, tea;
  • a fruit platter;
  • fish;
  • vegetables;
  • steam omelet;
  • fermented beverage.

3. Environment:

  • porridge rice, juice;
  • assorted berries;
  • soup with cabbage, chicken the chicken;
  • yogurt;
  • vegetable pancakes, salad;
  • tea.

4. Thursday:

  • oatmeal, dried fruit, coffee;
  • steam cheesecakes, tea;
  • vegetable mix, the chicken from the oven;
  • vegetable juices;
  • croquettes of fish with potatoes;
  • Apple.

5. Friday:

  • cheese cake, tea;
  • boiled eggs;
  • the fish in foil, baked vegetables;
  • fermented baked milk;
  • buckwheat with seafood;
  • banana.

6. Saturday:

  • seaweed salad, compote;
  • fruits, nuts;
  • soup with meatballs, low-fat cheese;
  • honey tea;
  • steamed vegetables grilled beef;
  • juice.

7. Sunday:

  • beet salad, tea;
  • the fruit flesh;
  • boiled fish, fried potatoes;
  • juice;
  • ear, stews, vegetables;
  • yogurt.

Results a week

The following recommendations will reduce weight by 1.5 kg per week. Active lifestyle and healthy eating weight loss per week is 3 kg.

At any age for women always important to lose weight. If you follow the correct diet the body gets rid of body fat, get stronger. After a week's noticeable results.