Diet meals for a week — full menu for weight loss schedule by days

Diet for weight loss

Diet for weight loss menu which we will consider in detail, is one of the most effective traditional methods of burning extra pounds.

For sure you the eye repeatedly come across articles or a video about what products and how much you need to eat and how often to do it.

After studying the material you were so eager as soon as possible to check the read information itself, but on the way encountered one significant difficulty: how to properly and detail to paint food every day?

We took the responsibility to fill these gaps, and to sort through — or rather, the days of the week what we know.

The main provisions and principles of proper nutrition

Balance — this is the main criterion by which to determine how well you eat.

Any diet must be carefully structured and consist of equal elements, complement each other.

How is this statement applicable to you?

Most likely, one iota, because the crazy rhythm of life, which is not something that to eat right, freely to breathe sometimes, it dictates the conditions.

Learn to eat right

Now let's remove the extra parts and summarizes what is really important in proper nutrition:

  1. Mealtime
  2. Energy value of food
  3. Fluid intake and its quality

Only three conditions, the implementation of which forms a pattern of proper nutrition in a diet for gradual weight loss without excess.

This is another important point which people often forget in the pursuit of universal and instant means of getting rid of extra pounds: the faster and more you lose the sooner you will again gain.

But if you fold one kilogram per week, as is the case with a proper diet and a small but regular exercise, the result will stay with you for a long time.

Now analyze the main factors of how to eat to lose weight.

The first is mealtime.

It's pretty simple: the focus is on Breakfast (it is desirable that it was done before 10 a.m.), then lunch, but during dinner, zealous not worth it, remembering the old adage fair.

These rules due to the peculiarities of the human metabolism and the so-called biological clock.

The second thing that should occupy your attention is the energy value of foods.

It is formed of the quantitative indicators of fats, proteins and carbohydrates, without which a person simply cannot function.

The number of received energy from food (calories) should not exceed the quantity, otherwise it remains in the body and forms those extra pounds.

Finally, the third factor — the quality and quantity of the liquid.

Without copious drinking is neither weight loss or good health. It is an axiom that you must remember.

Carefully plan your diet

On the day you need to drink 1.5-2 liters of water.

Unnatural juices, caffeinated drinks, sugar water doesn't count, although the use of certain types of tea can go in your favor.

Example diet from the experts

A relatively new direction in clinical medicine deals with the diagnosis and therapy of skin diseases on the basis of pathophysiology of the digestive system.

The professionals who founded and developed this branch of medicine, have achieved great success: it established a link between bacteria and stomach cancers.

He also developed the technique of correct eating, which reduces the risk of gastritis and is generally considered one of the most favorable and effective for humans.

This is the most popular type of food for weight loss from nutritionists, whose achievements awarded the Nobel prize.

Next, we published an example of proper nutrition, clearly painted by days of the week. In addition, we have identified and the most favorable time for each meal.

Monday
  1. Breakfast (7:00-9:00). Cook 200-250 grams of natural oatmeal on the low-fat milk, add some frozen or fresh berries. Allowed coffee or tea without milk and sugar.
  2. The second Breakfast (11:00-12:00). Snack - carrots 2 pieces.
  3. Lunch (14:00-15:00). 100 g of cooked buckwheat. As a suitable side dish vegetable salad or stew. As a dressing — only a small amount of olive oil.
  4. Afternoon snack (Yes, just as in childhood!) (16:00-17:00). A bit of fresh fruit. Choices: Apple, kiwi, pear. A Cup of tea without sugar.
  5. Dinner (19:00). Now the fans are super-diet "do not eat after 18:00" will can search for the head, but it is 19:00 as the best time for the last meal. Eat salad of fresh vegetables, dressed with olive oil and 200 g of any cereal.
Tuesday
  1. Breakfast (meal times, all the days remains the same, so then it will not show). 200 g low-fat cottage cheese, half banana, tea or coffee without sugar — your choice.
  2. The second Breakfast. Anything citrus (orange, grapefruit), two grated carrots with a drop of olive oil.
  3. Lunch. 100-150 grams of brown rice. You can add a little seafood. Also you need to eat 300 g of boiled vegetables, seasoned with one teaspoon of vegetable oil.
  4. An afternoon snack. A sandwich from a small piece of rye bread (or other similar composition), 50 grams of cottage cheese, couple of slices of tomato and a pinch of salt and pepper.
  5. Dinner. 200 g vegetable omelet, the same vegetable salad, seasoned with a few drops of olive oil.

As a result, the Tuesday should be a little richer in calories than a Monday.

Useful cooking brown rice
Environment
  1. Breakfast. 200 g of oatmeal, cooked in low-fat milk with a pinch of cinnamon and one small Apple. Tea and coffee at will.
  2. The second Breakfast. Half a grapefruit and 15 g of walnuts.
  3. Lunch. Any vegetable soup.
  4. An afternoon snack. Berry smoothie based on low fat milk and cheese.
  5. Dinner. 200 g cheese casserole with cinnamon sugar. All wash down with a glass of low-fat yogurt. Just before bedtime, drink a Cup of herbal tea or warm cider.
Thursday
  1. Breakfast. 150-200 g of muesli with low-fat milk and berries, grapefruit or Apple and tea/coffee without milk and sugar.
  2. The second Breakfast. Two small carrots, passed through a grater, seasoned with a teaspoon of olive oil.
  3. Lunch. Vegetable soup.
  4. An afternoon snack. Again a sandwich of rye bread, cheese and tomato.
  5. Dinner. Cooked vegetables, 50 g of hard cheese 200 g low-fat yogurt. Before bed herbal tea.
Friday
  1. Breakfast. One boiled egg, cucumber, bell pepper, a slice of rye bread. Coffee or tea — optional.
  2. The second Breakfast. Carrots with olive oil.
  3. Lunch. Vegetable soup.
  4. An afternoon snack. Dark chocolate. Here is a twist you probably never expected! But it was two slices of high-quality dark chocolate and a glass of orange juice is the best option of afternoon tea on Friday.
  5. Dinner. Vegetable stew, a few pieces of cheese.
Saturday
  1. Breakfast. Oatmeal with cinnamon low-fat milk, small Apple.
  2. The second Breakfast. 200 g low-fat natural yogurt.
  3. Lunch. 200 grams of boiled buckwheat, salad leaves, zucchini and cherry tomatoes, dressed with a small amount of olive oil.
  4. An afternoon snack. Berry smoothie based on low fat milk and cheese.
  5. Dinner. Steamed vegetables, two slices of cheese, one glass of tomato juice and a piece of rye bread.
Sunday
  1. Breakfast. 200 g muesli with low-fat milk, berries and fruits. If you want, you can eat half a grapefruit. Coffee or tea without sugar and milk.
  2. The second Breakfast. The second half of grapefruit and 15 g of walnuts.
  3. Lunch. 150 g of boiled brown rice and 250 grams of warm vegetables, steamed.
  4. An afternoon snack. Half a Cup of sliced fruit and 100 g of low fat cottage cheese.
  5. Dinner. Vegetable scrambled eggs, 200 grams of salad from any vegetables, dressed with a small amount of olive oil.
Some useful tips

To the diet described above, there are practically no contraindications, however before starting a diet should consult a specialist.

Perhaps you are allergic to which any of these products.

Finally, we share some helpful tips to make the process of losing weight was easier and more enjoyable:

  1. Eat regularly and at the same time.
  2. Set and achieve realistic goals. To lose weight 2 kg week — it's so feasible and harmless to lose about 4-5 kg — not what you need.
  3. Reward yourself for successes. Any, even the slightest significant award well affect the emotional state and help to sustain the path to the target.
  4. If something failed, you ate too much, or it went off — not a problem. Won't be executed. Brace yourselves, remember why you need all this stuff and fight again!
  5. There is a great variety of recipes that can be included in a nutrition program with weight loss diets. If any item in the menu you are especially tired, find a replacement.
  6. Exercise. Little by little, though, Curling, although twice a week — but do it!