Diet for weight loss menu every day, nutrition guidelines, a list of products

If you are going to seriously address your diet and lose weight, the most important task is to choose the right diet. It is best if it can grow into the power system to life. That's why you can't use hard mono, in the short term. Absolute favorite among the systems, which are suitable for weight loss is proper nutrition. It will help you lose weight safely and effectively.

diet for weight loss

What is a healthy diet?

Proper nutrition (it is also called a healthy or a balanced diet) is a system which involves the rejection of junk food. The use of wholesome food promotes the proper functioning of the body, improve your health and appearance. In addition, you can avoid many of the diseases that develop due to improper nutrition.

If the goal is not only healthier, but weight loss, you need to monitor the amount of calories consumed and the ratio of proteins, fats and carbohydrates in the food. In order to reduce the caloric content of food can be boiled, fried, steamed, baked without oil in the oven or on the grill. Remember that proper nutrition does not mean, rapid weight loss, you should lose weight slowly. Results gradual weight loss is preserved much longer than the effect of a rapid diet.

The basic principles of

There are some rules and guidelines that must be followed, if you decide to go on a proper diet.

  1. On the day you need to eat 5-6 times. This is three full meals and several snacks.
  2. Parts should not be large. Visually portion of food should fit in the Cup. That is, you need to eat often, but gradually.
  3. It would be ideal if you eat at the same time every day.
  4. Between meals must be a break of not more than 4 hours.
  5. Breakfast should consist of complex carbohydrates, they help to saturate the body for a long time.
  6. Dinner you need to eat proteins.
  7. Eliminate from your diet foods that contain high amounts of preservatives.
  8. Remember to drink plenty of water. It is essential for the normal functioning of the body. In addition, water helps to lose weight.
  9. The best fruit separate from meals, because they contain sugar.
  10. Drinking during a meal impossible. Water can be consumed either 10 minutes before a meal or 40 minutes after.
  11. You need to eat 4 hours before bedtime.
  12. Fruits and vegetables should make up about half of the diet.
  13. We cannot completely exclude fats. Is to replace bad fats are to be helpful. Eat nuts, olive oil, fatty fish.
  14. Choose unprocessed foods.
  15. Sweet juices, fruit drinks, tea and coffee count as a meal.
  16. Do not blame yourself for failure. There is no reason to throw the diet. Just continue to eat the next day.

Products

proper nutrition

The following products are useful:

  • dairy products (low-fat);
  • lean meat (chicken, rabbit, Turkey, beef);
  • vegetables;
  • fruits;
  • cereals;
  • wholegrain bread and crackers;
  • fish;
  • eggs;
  • nuts and dried fruits.

Sugar can be replaced with honey or other natural sweeteners. Try to eliminate fruit juices, because they contain too much sugar.

What not to eat, if you decide to go on a proper diet:

  • fast food;
  • sausage;
  • soda;
  • chips;
  • chocolate;
  • flour;
  • fried foods;
  • fatty meals;
  • mayonnaise;
  • semi-finished products.

Menu every day

DayBreakfastBrunchLunchAfternoon teaDinner
On Monday200 g of oat flakes in a spoon of honey whole wheat bread2 applesLight chicken broth with chunks of chicken breast, whole wheat breadA cup of yogurt200 g fresh cheese (0-2%), vegetable salad
On Tuesday200 g buckwheat porridge, wholegrain bread200 g of fruit saladLow-fat soup, a slice of whole grain bread150 g of yogurt, 30 g of nuts200 g of fried chicken breast, salad vegetables
EnvironmentOmelette steam of 2 eggs, 2 whole grain bread150 grams of yogurt200 g fried fish, 150 grams of salad from cabbage2 all the fruit200 g boiled beef, salad greens
On Thursday200 g of oat flakes with milk50 g onion, 30 g of nuts200 g of vegetable stew, a piece of whole wheat breadA cup of yogurt200 g low-fat cottage cheese
Friday200 g oatmeal 50 g of berriesA jar of yogurtChicken broth, vegetable salad2 apples200 g of fish steamed, salad with cucumbers and tomatoes
On SaturdayOmelet 2 eggs, 2 whole grain breadA cup of yogurt100 g fish, steamed, 100 grams of riceFruit saladSalad with vegetables and boiled beef, vegetable oil
On Sunday100 g of muesli, full of milk2 orangeVegetable salad with boiled beef, whole wheat breadProtein shakeBaked chicken breast, salad vegetables
menu every day

As you can see, using different combinations of even our proposed products (and the list their number is not limited), you can make full, and different main menu month weight loss and proper nutrition. Of course, it will need to include fantasy and to pull a small culinary skills, but the goal is worth it.