Dietary food for weight loss: a menu for a week with recipes for meals

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A huge selection of delicious foods in supermarkets, hobby for pizza, work in the office at the computer, how can I not get better? If you need to tidy yourself up and lose excess pounds, we turn to diets.

Of the many diets you need to choose a suitable one for you personally, then clearly adhere to its bases for a certain time.

Do not wait for instant weight reduction, you have accumulated it for a long time, so be patient and start working on yourself.

Principles of dietary nutrition

With the help of a diet, you can throw off a few hated pounds. In order to stay in shape for a long time, it is necessary to change the way of life. Carefully read our recommendations before choosing a power system.

  • The basic rule of all food systems is to consume calories less than to expend. It is necessary to ensure this principle. Only then will you begin to lose weight, but lose weight daily. For middle-aged women, the number of incoming kilocalories should not exceed 1400;
  • It is necessary to fully satisfy the body's need for fats, proteins, carbohydrates. Only in this case your skin will retain its elasticity, and hair will shine;
  • Cook the food for two days. This will save you from excess standing at the stove, free up time for doing yourself;
  • It is necessary to observe the developed diet. Our body very quickly gets used to everything. If you follow the regime, you will never have a brutal famine that forces you to open the refrigerator and throw everything that is edible into your mouth;
  • Proper cooking is the key to the success of your fight against excess weight. Never grill anything. Baked or stewed dishes are delicious, and the calories contain significantly less;
  • Salads from vegetables, season with kefir, yogurt or a spoon of fat-free sour cream. Do not use your favorite mayonnaise;
  • Drink during the day water without gas. It promotes faster removal of fat cells from the body;
  • If you can not drink tea or coffee without sugar, use a sweetener or honey. Honey, of course, is a very high-calorie product. But one small spoon a day will provide your body with a lot of essential microelements and vitamins;
  • Do not forget about physical activity. If you have not done sports before, then they should be sparing: swimming pool, fitness. This is quite enough. Physical exercise will normalize your internal organs, after getting rid of excess fat;
  • If for some reason you can not attend a swimming pool or fitness, then hiking is mandatory. Leave in the morning from home for 10 minutes before, walk one stop on foot. In the evening, leaving work, do the same trick.

Dietary food for weight loss: a menu for a week

Be sure to make a menu for a week, so it's easier to buy products. Choose your favorite foods from the list of low-calorie foods, build your menu based on them.

Develop your diet. For a working woman, it can look like this:

  • Breakfast. It is mandatory, as it triggers metabolic processes in the body;
  • Coffee in 11 hours. In many offices this is already the rule;
  • Dinner. Do not go to a cafe, cook at home, take it to work. You know exactly what they put there, how they prepared it;
  • Tea in 16 hours. Do not miss, before dinner is still far away;
  • Dinner at home, about 19 hours. Try, if it works, do not push this time away.
  • If you really want to eat between dinner and sleep, eat carrots. Sour fruits cause appetite;
  • Every day bring a bottle of mineral water to work, drink a lot during the day;
  • Count your diet in such a way that in the first half of the day to consume at least 50% of calories.

Before the first time to try the action of the chosen power system, choose a menu for yourself, you can use our recommendations.

The menu below is simple, does not contain complex ingredients or recipes, any novice housewife can cook it.

  1. Breakfast. Boiled egg. Tea with honey;
  2. Break in 11 hours. A cup of coffee or tea;
  3. Dinner. Stewed fish with vegetables, buckwheat porridge, mineral water;
  4. Break in 16 hours. A cup of coffee or tea;
  5. Dinner. Salad of tomato and cucumber, chicken soup, kefir.
  1. Breakfast. Boiled egg. Tea with honey;
  2. Break in 11 hours. A cup of coffee or tea;
  3. Dinner. Chicken breast with herbs, baked in the oven, barley porridge, mineral water;
  4. Break in 16 hours. A cup of coffee or tea;
  5. Dinner. Salad from cabbage, rassolnik, yoghurt.
  1. Breakfast. Boiled egg. Tea with honey;
  2. Break in 11 hours. A cup of coffee;
  3. Dinner. Boiled piece of beef, tomato and cucumber, mineral water;
  4. Break in 16 hours. A cup of coffee or tea;
  5. Dinner. Salad from crab sticks, tea with low-fat cottage cheese.

Saturday Sunday:

  1. Breakfast. Oat porridge on the water. A glass of skim milk;
  2. Snack. One fat-free yogurt;
  3. Dinner. Salad from sea kale, borsch, water;
  4. Snack. Curd balls, sweet tea;
  5. Dinner. Vinaigrette, fish baked with herbs, yogurt.

Do not add sauces, sugar or butter. You can add a few twigs of greenery.

Recipes of non-calorie soups

Pickle

  • Kidney beef – 1 piece;
  • Pearl barley – 3 tablespoons;
  • Pickled cucumbers – 2 pieces;
  • Carrot medium – 1 piece;
  • Bulb is small – 1 piece.
  1. Kidneys boil, rinse, cut;
  2. Pearl barley pre-soak for 1-2 hours, then boil, rinse;
  3. Cucumbers, onions, carrots to clean, cut into cubes;
  4. Put on a pan with a capacity of 2 liters, pour in water about 2 / 3 volume;
  5. All cooked at the same time to throw in boiling water;
  6. After boiling, add a little;
  7. Boil until the carrots are ready;
  8. Use with 1 a tablespoon 15% sour cream, if desired, you can without it.

Chicken soup

  • Chicken breast of medium size – 1 piece;
  • Carrot medium – 1 piece;
  • Greens: dill or parsley – 2-3 twigs;
  • Bulb small – 1 piece;
  • Groats of barley – 2 tablespoons.
  1. Breast the boil, rinse, cut into slices;
  2. Take a pan with a capacity of 2 liters, pour 2 / 3 water volume, put on fire;
  3. Carrots and onions peeled, chopped strips;
  4. Rinse the groats;
  5. Add all the ingredients to the boiling water, add salt;
  6. Boil until the carrots are ready;
  7. Before eating, cut the greens, add it to the plate.

And then read about the special food that is allowed after food poisoning.

The principles and rules of a fasting day on apples are described here. Such unloading will improve your well-being and help you lose a few extra pounds.

Recipes of other low-calorie dishes

Buckwheat

Buckwheat is included in a variety of diets. It contains a lot of vegetable protein. There is even a buckwheat diet. We will analyze how to cook this porridge properly and tasty.

  • Buckwheat groats – 3 tablespoons;
  • Greens: a few twigs of parsley or dill.
  1. Rinse the groats;
  2. To fall asleep in a thermos, to fill in with steep boiling water;
  3. Before use, cut the greens, add to the porridge. You can pour a little.

Cottage cheese balls

  • Cottage cheese with a fat content of not more than 1%, about 150 grams;
  • One egg;
  • Oat bran, as much as the cottage cheese will take.
  1. Stir the ingredients;
  2. Pile the balls;
  3. Boil in salted water after ascending 1 a minute. With sweetened tea is very tasty. And oat bran normalizes the work of the stomach.

Chicken breast baked in the oven with herbs

  • Breasts of medium size, chilled – in two portions;
  • Herbs for baking chicken.
  1. Breast pads, wash in herbs, put in bowls for baking;
  2. Put in the oven, bake 1 an hour;
  3. Before use, cut into thin slices.

In the same way, you can bake fish or any other meat.

Celebratory feasts

Observing the principles of the developed nutrition, remember that you are simply on a diet, and do not be ill. Holidays are always visited. Having fun with friends, colleagues, relatives, compliments about how well you look make life brighter. The question remains, what to eat and drink at the festive table?

  • Vegetable salads with balsamic dressing. Such refuels are low-calorie, and salads are delicious;
  • Fish with vegetables. This dish is baked, not fried. It's tasty and the number of calories does not go off scale;
  • Instead of a piece of cake or baking, eat your favorite fruit. Forgive the grapes;
  • Drink plenty of water without gas. It is always in sufficient quantities at the table;
  • Dance, it will add fun, allow calories not to linger in the body;
  • At such events, the question arises: should we drink or not drink? There is no unequivocal answer. In any case, 50 grams of vodka will not bring you much harm during the whole holiday, but they will get rid of long, sometimes unnecessary explanations.

Additional tips

  1. Make up your diet from the products of your region, the body perceives them better;
  2. Calculation of calories consumed daily develops the skills to determine the calorie content of portions without weighing them and using tables;
  3. There is a category of interchangeable products, for example, any beef is less caloric than pork. All seafood have fewer calories than dietary meat.

If you have decided to change your way of life and no difficulties you will not be forced to turn off the chosen path, forward to the goal! We know for sure that you will succeed!

Here, thank you very much. Itself not so long ago returned from the sanatorium Istra honey, where the program for weight loss was held. For 13 days minus 8 kg, for me this is the best result for life. I think it's all about the constant monitoring of doctors and the fact that I was in the sanatorium. Vse-taki at home, any temptations will interfere, and here and a food which is necessary and procedures which you will not pass. In general, this approach accurately gives a result. Even fell in love with proper nutrition, so that your advice will be useful to me.

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