At any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but this is not always successful.It's all about the wrong diet.This article discusses in detail the healthy nutritional menu for a week for each day.This will help you regulate your diet and speed up the weight loss process.
Let's get acquainted with the term “healthy food", which has been talked about a lot lately. It means consuming balanced components throughout life. There should be a precisely calculated amount of fats, proteins and carbohydrates for each day. In such proportions, food is healthy, helps to get rid of obesity of any degree, strengthens the immune system and prolongs youth.
Before you create a proper nutritional menu for a week to lose weight, you need to find out what foods you should eat and which ones you should avoid.
Avoid mistakes
Everyone knows that flour, fried and fatty foods are dangerous.When dieting, it is better to exclude all this and eat vegetables, but not everything is so simple.You should never drive yourself into a corner with rigid boundaries;there is a way not to deprive yourself of your favorite snacks.
- Starchy and sweet. Yes, it's dangerous, but a little is okay if the dessert or baked goods are made with your own hands from healthy ingredients.Control the amount of food you eat, do not exceed the permitted calorie limit, and everything will be fine.
- Say no to fried ones. Baking, boiling and cooking in a double boiler are useful, but don't forget that fresh vegetables and fruit are much more useful.Any heat treatment kills a number of certain trace elements and vitamins.
- Plan dinner. It should always be light, especially protein.Add proper nutrition to your evening menu.For example, if you are preparing fish or chicken, grill, poach or stew it and add a fresh vegetable salad.
- Alcohol. Many will agree - it is dangerous, but only in large quantities.Fine wine in small doses is acceptable according to the PP, but not often.Try to pay less attention to this and do it less often.Like it or not, dangerous calories are hidden in alcoholic drinks.The side effect of drinking alcohol is increased appetite.
- Water. It is important to drink plenty of fluids, but not while eating.Stop twenty minutes before and thirty minutes after.This dilutes gastric juice and can complicate the digestive process.
- Spice. Salt and various flavor enhancers help delay the elimination of fluid from the body and increase appetite.Try making your own sauce from natural and simple products.
- Mode. Eating at once is the right decision.Try not to waste your time.If this is not possible, have a small snack in the form of a portion of nuts (50 g) or water with honey and lemon.
Proper nutrition - menu for every day
Remember, the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, yeast-free bread (preferably homemade). Calculate the individual need for fats, proteins and carbohydrates according to the scheme -1.5 g protein, 17 g fat and 4 g carbohydrates per kilogram of weight.
Proper nutrition with a varied menu every day will help you quickly get in order.As soon as you start paying attention to your food, you will see the results, and at the same time you will understand that this is not hard work, but pleasure.
Advice: Start eating an hour after going to bed.Drink a glass of water before eating.Pay attention to your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, have dinner no later than two to three hours.
Another important point. Write down and take into account even small things.A sip of juice, you eat an extra piece of bread - write.There are also calories to count.
Recommended PP menu for a week to lose weight
Make a list, take a look at the products that will be included in it.Share on different days.Never skip breakfast and make it filling.Try to include half the carbohydrate norm, 30% protein and only 20% fat.
Dinner will be delicious, if you spend it with 5-9% cottage cheese and boiled breast.Poultry can be replaced with fish.
Eat during breaks Fruit between main meals.Just buy it at a trusted retail outlet, or better yet at the market (especially during the season).
Consider personal activities.For active people who move a lot or do mental work, breakfast should be filling.
Drink lots of fluids, likes green tea and still water.They are beneficial for the digestive tract and the entire body as a whole.
Weekly healthy eating menu for every day
Monday
- Breakfast: oatmeal or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: before lunch, it is recommended to eat a green apple.
- Lunch: beetroot soup with beef broth, a little lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: chicken breast pieces, seasoned to taste and canned peas as a side dish.The small pieces are put into a Teflon-coated pan without oil.Lightly fry a few minutes - everything is ready.
This is just an approximate healthy nutrition menu for Monday;it can be customized to your preferences.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, boiled egg, tea with honey.
- Snack: banana.
- Lunch: homemade sausage, durum wheat pasta, sugar-free dried fruit compote, vegetable salad.Make homemade sausage from chicken or turkey fillets.Grind in a meat grinder, add a little spices, herbs and onions.Roll the sausages in cling film and steam or boil.
- Snack: children's cottage cheese.
- Dinner: steamed hake or pollock, boiled beetroot salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite low-fat cottage cheese casserole, bread with cheese, tea with honey.
- Snack: ten nuts of any kind.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, boiled vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls made from dietary meat, rice and cabbage, vegetable salad.
Follow this menu of proper and inexpensive nutrition for weight loss, and in a few weeks you will see and feel the results.
Thursday
This day was created for loading and unloading.You can choose buckwheat, kefir, apple or cottage cheese.
If you don't want to do fasting days, then combine breakfast, lunch, dinner and snacks from different days of the week.
Friday
- Breakfast: lazy oatmeal in a jar of cinnamon and honey, sandwich with homemade bread, cottage cheese and red fish.
- Snack: kefir with bran.
- Lunch: stuffed zucchini with cheese, boiled rice, fruit juice.
- Snack: omelet.
- Dinner: breast with paprika and garlic, baked in the oven, radish salad, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, fried egg, tea with honey.
- Snack: sweet and sour apple salad and fresh cabbage.
- Lunch: beetroot soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: lean veal stew with pumpkin.
It is recommended to enter flaxseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancakes with curd cream and herbs, a few slices of cheese.
- Snack: Fried zucchini.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade jellied poultry.
- Dinner: unsweetened cheesecake with sour cream.
When deciding on a healthy diet for a week to lose weight, focus on variety. The monotonous eating pattern threatens to break.
Alternative food: cook rabbit, then replace with fish or chicken, add beef or seafood.It is recommended to bake, boil, steam and even fry in a dry pan.
Don't deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the ratio of protein, fat and carbohydrates, and not exceed the calorie intake for weight loss.Try to eat a big meal in the morning and drink enough water.