PROPER WEIGHT LOSS NUTRITION: A MENU FOR EVERY DAY

How to create a hotel plan to slim down

Individual planning of your menu for the day, week and month will facilitate your develop the habit of eating properly and in an exceedingly precisely defined situation. Fractions - a minimum of 3 times, preferably 5-6 times daily - diet is that the key to nutritional discipline. Don't break or rebuild your daily routine. depend upon your lifestyle when creating an idea.

The "lark" meal regimen (people who rouse, as an example, at 6.00 within the morning, and move to bed at 22.00)

• Eat breakfast at 7.00 within the morning
• Have a second light breakfast at 10.00
• Go to lunch at 13.00
• 16.00 for teatime
• Eat dinner at 19.00

The "owl" diet (people who rouse after 9:00 and sleep around 00:00 at night)

• Eat breakfast at 10.00 within the morning
• 13.00 for lunch
• It's time to own lunch at 15.00
• At 17.00 i am going for a day snack
• Dinner at 20.00

Hence, adjust your plan to suit your daily routine.

Main recommendations

• You should have breakfast an hour after awakening
• In the morning on an empty stomach, drink 250 ml of plain warm water
• Keep 2-3 hours between meals
• Sit right down to dinner earlier or no later than two hours before bedtime

To melt off appropriately, you wish to trace the calories of all foods eaten. To do this, start a notebook or special app on your phone and even determine what proportion water or juice you drank.

What is important when developing an inventory

1. When scheduling a weekly list, instantly prepare your grocery shopping list. And distribute immediately on the day you'll cook. On some days, as an example, chicken and fish should be included. One day, a light-weight vegetable salad should be put for dinner, beef steak for lunch, etc.
2. You cannot skip breakfast whether or not there's no feeling of hunger. Every breakfast should be balanced and nutritious - 50% of your daily intake should be carbohydrates for breakfast, 30% for protein, and 20% for fat.
3. Dinner should mostly contain protein. for instance, low-fat cheese, grilled chicken, or steamed fish.
4. Snacks, second breakfast - correct and balanced snacks between the most meals. But they must not grow to be a full meal. Prepare fresh fruits for a snack (you can eat 1 banana, 150-200 grams of grapes, an outsized apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc.), dried fruits or nuts (the latter should be) Unsalted, less than 30g per serving).
5. When calculating calories, subtract what you burn during physical activity. for instance, if you may be walking around town all day or arrange to go cycling long distances, increase your diet for the day. Plan the number of carbohydrates and protein you wish, and eat a decent breakfast before leaving the house.
6. Drink plain potable - not cooled or boiled (it cleans the systema digestorium and starts metabolic processes). tea leaf is sweet for weight loss (it accelerates the metabolism, replenishes the body's need for antioxidants and completely suppresses the appetite).
7. You can drink coffee, but use differing kinds of high calories (latte or cappuccino) only before lunch.

Loss of weight errors

• Disturbances within the intake of sweets and starchy foods (they shouldn't be ruled out completely, but dose techniques so they are doing not interfere along with your daily caloric intake).

• Fried and smoked. This heat treatment of foods is feasible if you fry them without oil, over an fire, and smoke them for no over 20 minutes in an exceedingly natural way (not with artificial smoke).

• Prefer raw vegetables and fruits over cooked and baked foods, and consume as many greens of all varieties as possible.

• Heavy dinner with large portions. To boil or meat or fish, make sure to feature fresh vegetables (for example, 200 grams of stewed beef with one fresh option).

• Excessive alcohol consumption. It should be avoided, because it is high in calories and may provoke a powerful feeling of hunger.

• Do not drink water while eating. yet as tea or juice. Boil a cup of tea an hour before and after meals, half an hour.

• More flavor with salt, spices and sauces. All this strongly stimulates the appetite and might cause systemic disturbance and overeating.

• You should not skip meals. Always have a packet of nuts, lemon water, or one or two of raisins. this may help curb your appetite and avoid overeating during a late meal.

Sample menu for per week

First day

The morning meal: 200 grams of rice, 10 grams of butter, one banana or apple, black coffee.

Snack: dried gray bread, boiled eggs, tomatoes.

Daily meal: steamed mackerel 200g, Chinese cabbage salad with peas and oil 180g.

The second snack: low-fat curd 120g with a spoonful of 10% soured cream, green apples, 200ml of tea.

Evening meal: boiled vegetables 220 grams, roast 140 grams

second day

The morning meal: a sandwich slice of whole grains, creamy curd and plastic cucumber, grapes 100 grams, tea or coffee with honey.

Snack: 50g of cheese with a teaspoon of honey.

Daily meal: beef stock 200 gm, fresh peking cabbage salad with cucumber and tomato, spiced with juice.

The second snack: red apples with kiwi tea or green or tea.

Evening meal: lean beef 200 grams, two pieces of fresh cucumber.

 the third day

Morning meal: boiled oatmeal without milk - 210 grams, 1 tablespoon of honey, avocado and unsweetened coffee.

Snack: 60g pine nuts or green apples, tea, and a circle of lemon.

Daily meal: 150g rice, the identical amount of cooked vegetables.

The second snack: farm cheese casserole, semolina, banana 150 grams, herbal tea.

Evening meal: 200 gm of peeled seafood, 2 cucumbers and tomatoes.

the fourth day

Morning meal: oatmeal in milk 200 grams, fresh raspberries, blackberries, blueberries or strawberries - 100 grams.

Snack: 100g of low-fat yogurt, one teaspoon of honey, and fresh black coffee.

The daily meal: baked fat-free fish 250 gm, sauerkraut 130 g.

The second snack: tomato salad, cucumber, spiced with low-fat cream 200g.

Evening meal: 200 gm baked chicken without skin, sprinkled with 30 gm parmesan cheese, plus 2 cucumbers.

The fifth day

Morning meal: mashed potatoes in 200 grams of water with the addition of 30 grams of butter, a dish, and a cucumber.

Snack: tea leaf and a pair of kiwis.

The daily meal: 260 grams of mushroom soup with barley, a slice of toast or toast and 10 grams of cheese.

The second snack: homemade casserole with cheese, raisins and yogurt 150 grams.

Evening meal: 200 grams of baked hake and 100 grams of seaweed.

the sixth day

Morning meal: a whipped omelette made from 2 eggs, 150ml of milk and fresh black coffee.

Snack: grapefruit or pomelo.

Daily meal: roast potatoes 150 grams with mushrooms 100 grams, roast chicken 70 grams.

The second meal: 200 ml low-fat kefir or yogurt, a green apple.

Evening meal: low-fat farmer's cheese 150g without added sugar, 2 apples baked within the oven.

the seventh day

Morning meal: millet porridge in water 200 grams with butter 30 grams, a cup of tea without sugar.

The second morning meal: kiwi and banana.

Daily meal: cooked vegetable casserole + 20g cheese - 250gm, boiled chicken fillet - 100g.

The second snack: boiled shrimp 200 gm, carrot or juice 200 ml.

Evening meal: steamed fish cutlet 150g, boiled polished rice 100g, 1 tomato.