Let's start with, what spoke and wrote more than once: the right food - this is not a diet and not a set of restrictions or prohibitions, and a balanced diet, in which the body receives the "correct" carbohydrates, fats and proteins in the required amount (not more and no less) that allows all organs and systems accurately and without interruption. Therefore, proper diet menu for weight loss in any case should not be limited to two apples and a glass of kefir, and consist of 4-5 full meals with the necessary distribution of calories and proteins, fats, carbohydrates (hereinafter - BZHU).

Yes, the question that haunts many who wish to lose weight, I can not ignore, "and what's wrong, if I, lying in their 1200 kcal / day, can eat and roll / chips / burger / fries / sandwich with mayonnaise ... "Of course, following the simple logic (if you spend more calories than eat), weight loss process will go.

But we should not forget about the main thing: the level of our hormonal levels depends largely on the amount of fat consumed (ie those in which our body needs most: nuts and cold-pressed oils, fish oil-rich), and for the most part it is the fats of non-animal origin ( = saturated fats), which should limit consumption.

Thus, poor nutrition leads to insufficient / excessive production of a hormone, which in turn leads to the destruction of the bone / muscle tissue, poor metabolism, problems with the reproductive system and so forth. Now, I think it is understandable why it is not necessary to replace the menu right power on a roll, "sneakers" sausage - you indirectly affect the endocrine system, causing failures in its work, ie incorrect hormone production.

From "food waste" (fast food, all fried foods, mayonnaise salads, chips, pastries, in a word, the food is high in fat and fast carbohydrates) to 80% increased risk of developing gallstones! Why? .. It crystallized cholesterol (in 90% stones are composed of it!) To blame.

Also, the lack of proper diet is known to many syndrome "lazy stomach" (heaviness, feeling of fullness, present for a long time (!), Constipation) and, consequently, the failure of bile to get into the gastrointestinal tract (it stagnates in the gall bladder, forming a "crystals "- future stones).

It's all coming back to the question of why it is not necessary, lying in "their 1200 kcal" and not gaining weight, eating what a few years can greatly regret (alas, is an example of many relatives of my environment).

Proper nutrition: diet menus

The basis of the diet

Adhering to a healthy diet, the foundation of your diet should be vegetables, fruits, grains / beans, lean meat, poultry, fish / seafood and, of course, dairy products.

This seemingly small list of products, believe me, you can cook anything that your heart desires. Moreover, to make it tasty, nice, helpful and without harm to the figures.

How to allocate necessary calories for a day (and more), can be obtained from this article. It covered many aspects, so I will not repeat, will focus more on nutrition for weight loss menu.

You can also calculate your own the formulas (Which, incidentally, are a fitness guru and Nutrition) your daily requirement of calories. Remember that weight loss is enough to create 20% th calorie deficit. It is important to stick to this figure, it is 100% guarantee of your success.

I propose to consider the specific examples and variations, of course, with counting calories and recipes of the dishes that do not belong to the category of "simply cut and weld" :)

Menu for weight loss. Day 1

Menu weekdays

Immediately I say: of course, it is not necessary to eat for breakfast on Monday porridge if on Sunday you were chickpeas pancakes with cottage cheese and spinach or souffle of cottage cheese and flax meal🙂 Можете менять рационы дней местами, я лишь предлагаю примерное меню (зато с четким подсчетом калорий и правильным распределением БЖУ в течение дня).

Yes, the menu, of course, implies that many for cooking during the week there is simply no time. Therefore porridge for breakfast is better cooked (steamed or boiled water) in the evening. By the way, try not to use the "fast" flakes, cook whole grains: it is useful, and a feeling of satiety for a long time (since more fiber).

Meat, poultry or fish advise prepare for the future (the day on 2). Containers with snacks also on the eve of the Council is ready. It's simple, is wanted and get into the rhythm!

Breakfast

  • Kasha (40 g dry) to your taste: Oatmeal / buckwheat / barley / wheat / corn / rice from brown ~ 136 kcal (Based on 340 kcal / g 100)
  • Nuts or pumpkin seeds (15 g) ~ 83 kcal
  • Dried fruits (such as apricots, 20 g) ~ 44 kcal
  • Boiled egg, 1 pieces. (Optional) ~ 80 kcal
  • Cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 381 kcal

snack 1

  • Cup (250 ml) of yogurt or sour milk ~ 142 kcal OR soft cheese 4% (without filler, 150 g) ~ 129 kcal
  • A small handful of nuts (10 g) ~55 kcal
  • Apple (150 g) ~ 70 kcal

OR

  • Cottage cheese is soft 4% (150 g) ~ 129 kcal
  • wholegrain bread* (2 10 pc = d) cheese (20 g) ~ 100 kcal

*Not necessarily have everything at once, you can "clean" those items that are of no interest to you, or replace them with similar products (eg apple substitute nectarines, carrots, strawberries, persimmons, etc.).

Total undershot = 229-267 kcal

Dinner

  • Chicken breast / turkey, baked in the oven (or stew in a frying pan or a couple, 200 g) ~ 224 kcal
  • Figure red "Ruby" or black* (50 g dry) ~ 181 kcal
  • vegetable salad with olive oil (cucumber, tomato, pepper, parsley, radishes, 200 g) ~ 100 kcal

*Rice can be replaced by any other grains / legumes at your discretion (buckwheat, barley, barley, lentils). You can refuse at all, if you are sure that you will have enough lettuce.

Total lunch = 505 kcal rice (324 calories without rice)

snack 2

  • Fresh vegetables and fruits with low glycemic index - GI chart can be downloaded here, At the bottom of the page (I recommend a great salad: Carrots, green apple, celery root 150 g) ~ 48 kcal
  • Curd casserole (without sugar; 150 g) ~ 141 kcal

Total undershot = 189 kcal

Dinner

  • Fresh vegetables, greens (lettuce or slicing, 200 g) ~ 80 kcal
  • Fish baked with thyme and rosemary (salmon (kcal 142 / 100 g), chum (kcal 138 / 100 g), tuna (kcal 101 / 100 g), mackerel (kcal 191 / 100 g), 150-200 g ~ 280-380 kcal (Depending on the grade of fish)

Total dinner = 360-460 kcal

Total for the day 1664 kcal (I summarized all the caloric meals without giving up any food on the menu, given the rate of maximum calorie portions).

Agree rather big portions, there is always an alternative (some items can be dispensed with, replace or eat less, so as not to overeat), and most importantly - the whole day, you are full and satisfied, and every calorie in its place!

Menu for weight loss. Day 2

Menu weekdays

Breakfast

Total breakfast = 325 kcal

snack 1

  • Nuts and seeds (15 g) ~ 83 kcal
  • Wholegrain bread (2 10 pc = d) cheese (20 g) ~ 100 kcal
  • Apple (150 g) ~ 70 kcal
  • Cup of tea (0 kcal) or coffee with milk (50 ml) optional ~ 30 kcal

Total undershot = 283 kcal

Dinner

  • Chicken liver soufflé (Or stewed chicken liver), 150-200 g ~ 207-276 kcal
  • Buckwheat (40 g dry) optional ~ 128 kcal
  • Fresh vegetables, 200 g ~ 70 kcal

Total lunch = 405-474 kcal

snack 2

  • Curd 4% (150-200 g) ~ 156-200 kcal
  • Fruits / vegetables / fruit with a low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

Total undershot = 226-270 kcal

Dinner

  • Omelet (eggs 2, 150 ml milk, 2 Art. Tablespoons of oat bran or fiber, salt and spices to taste) ~ 240 kcal (Calorie bran and fiber can be ignored)
  • Fresh vegetables - peppers, radishes, cucumber, tomato - Assorted or choice, 200 g ~ 70-80 kcal

Total dinner = 310 kcal

Total for the day 1549 kcal.

Menu for weight loss. Day 3

Weekend Menu

Breakfast

Total breakfast = 430 kcal

snack 1

  • Green apple (150 g) ~ 54 kcal
  • Cup (250 ml) of yogurt or sour milk ~ 142 kcal OR soft cheese 4% (without filler, 150 g) ~ 129 kcal

Total undershot = 183-196 kcal

Dinner

  • squash casserole (150 g) ~ 180 kcal
  • Azu chicken breast baked OR breast marinated in yogurt and spices (200 g) ~ 224 kcal
  • vegetable salad with olive oil OR sliced ​​vegetables (cucumber, tomato, pepper, parsley, radishes, 200 g) ~ 70-100 kcal

Total lunch = 474-504 kcal

snack 2

  • Curd 4% (150-200 g) ~ 156-200 kcal
  • Cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total undershot = 186-230 kcal

Dinner

  • vegetable salad (150-200 d) tuna in its own juice (150 g) ~ 220 kcal

Total for the day 1493 kcal.

If you do not exceed your daily requirement of calories, you can add each snack on 10-15 g of nuts, vegetables or fruit / berry with a low GI.

By the way, I do not recommend products to measure by eye, but through the kitchen scales. Prior to their purchase, I thought that 20 grams of nuts - it's much more than it actually is :)

Menu for weight loss. Day 4

Weekend Menu

Breakfast

  • Cheesecakes or casserole (without sugar, 200 g) ~ 200 kcal
  • Nuts and seeds (15 g) ~ 83 kcal
  • Dried fruits (such as apricots, 20 g) ~ 44 kcal
  • Cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 357 kcal

snack 1

  • Fresh berries and fruit (strawberries, cherries, apricots, apples - 150-200 g) ~ 100 kcal
  • Cottage cheese is soft 4% (150 g) ~ 129 kcal

OR

  • Wholegrain bread (2 10 pc = d) cheese (20 g) ~ 100 kcal
  • Few vegetables (cucumber, tomato, arugula, radishes, carrots and so on., 150 g) ~ 48 kcal

Total undershot = 148-229 kcal

Dinner

  • Mackerel baked (200 g) ~ 380 kcal
  • Salad vegetables and greens (200 g) ~ 100 kcal

Total lunch = 480 kcal

snack 2

  • Coffee Panna Cotta (150-170 g) ~ 150 kcal
  • Fruits / vegetables / fruit with a low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

OR

  • Cheesecakes or casserole (without sugar, 200 g) ~ 200 kcal
  • Fruits / vegetables / fruit with a low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

Total undershot = 220-270 kcal

Dinner:

*You can make a lightweight version, replacing the beans, for example, cucumber. Alternatively, instead of the beans to put a little more than the liver.

Total for the day 1605 kcal.

Menu Diet: Simple Tricks

I think it's just the right nutrition for weight loss menu clearly shows that within the average daily calorie norm can be well-fed and happy :)

Interchanging meals from different days, you get a varied menu for the diet for a week (within ~ 1600 kcal).

Do not be afraid to experiment: Bring in your diet "new" cereals (barley - it is undervalued by many, barley, corn, quinoa), Legumes (chick-pea!).

"Other" types of flour (linen, rice, coconut, Polbyanaya, chickpeas, soybean) Will help you to diversify your breakfast and make them most useful. Wheat white flour for weight loss, it is desirable not to use (this is the "fast" carbohydrates, besides - "Dummy" - in such agony no benefits, no fat).

Invent salads, combining different vegetables (and vegetables!), Green (radish, celery, cabbage, sea kale, arugula, grapefruit, pomegranate, types of lettuce).

Learn how to "cheat" your body: Requests sweet for dinner - cook 'sweet' salad of apple, celery root and carrots (you can fill with soft cheese / natural yogurt or olive oil) ~ 50 kcal / 100 was also using steviaFor example, you can cook sweet omelet. And if you add a little coconut and poppy, cottage cheese, fiber or bran, it will sort of "delicacy evening" without harm to the figures :)

By the way, tissue (1-2 spoon) or psyllium (what it is see here) Can be added in yogurt, cottage cheese, fermented baked milk, their caloric content thus can not be taken into account (the body does not process rough fiber, and uses as a "brush" and displays together with toxins).

I think about the simple rule of "you want to eat - have a drink of water," repeated hardly be heard all about it. When you eat fat, be sure to drink more!