At any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but it doesn't always work.It's all about the wrong diet.This article discusses in detail the healthy nutrition menu for a week, every day.This will help you adjust your diet and speed up the weight loss process.
Let’s get familiar with the term “healthy food", which has been talked about so much lately. It means eating balanced components throughout life. There must be an exact calculated amount of fats, proteins and carbohydrates for each day. In these proportions, the diet becomes healthy, helps to eliminate obesity of any degree, strengthens the immune system and prolongs youth.
Before creating a suitable nutritional menu for a week for weight loss, you need to figure out which foods you should eat and which foods you should avoid.
Avoiding mistakes
Everyone knows that flour, fried foods and fatty foods are harmful.When dieting, it is better to exclude all this and eat vegetables, but not everything is so simple.You shouldn't corner yourself with rigid limits;There is a way to not deprive yourself of your favorite treats.
- Flourish and sweet. Yes, it's harmful, 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, don't exceed the allowed calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a double boiler are beneficial, but do not forget that fresh vegetables and fruits are much more useful.Any heat treatment kills a certain amount of elements and vitamins.
- Plan dinner. It should always be light, predominantly protein.Add proper nutrition to your evening menu.For example, if you are preparing fish or chicken, bake, sauté or boil it and add a fresh vegetable salad.
- Alcohol. Many will agree - it is harmful, but only in large quantities.Small doses of good wine are acceptable in PP, but not often.Try to pay less attention to it and rarely resort to it.Like it or not, harmful calories are hidden in alcoholic beverages.As a side effect of alcohol consumption, appetite increases.
- Water. It is necessary to drink plenty of fluids, but not during meals.Quit twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestion process.
- Spices. Salt and various flavor enhancers help slow the removal of fluid from the body and increase appetite.Try making your own sauces with natural and simple products.
- Mode. Eating at the same time 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, unleavened bread (preferably homemade). Calculate individual needs for fats, proteins and carbohydrates according to the scheme -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for every day will help you quickly get in order.As soon as you start taking care of your diet, you will see the results and at the same time you will understand that this is not hard work, but a pleasure.
Advice: Start eating an hour after bed.Drink a glass of water before your meal.Keep an eye on breaks throughout the day.You can eat after 2-3 hours.Before going to bed, dinner is served no later than two to three hours.
Another important point. Write down and take into consideration even the little things.A sip of juice, you ate an extra piece of bread - write it down.There are also calories that need to be counted.
PP menu recommendations for a week for weight loss
Making a list, see the products that will be included in it.Distribute them on different days.Never skip breakfast and make it satiating.Try to include half the norm in carbohydrates, 30% in proteins and only 20% in fats.
Dinner will be good, if you spend in the company of 5-9% cottage cheese and boiled breast.It is possible to replace poultry with fish.
Eat during breaks Fruit between main meals.Just buy them from trusted stores or, better yet, from the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be hearty.
Drink plenty of fluids, I love green tea and still water.They are useful for the gastrointestinal tract and the entire body.
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, a green apple is recommended.
- Lunch: beetroot soup with meat broth, a little lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: chicken breast cutlet seasoned to taste and canned peas as a side dish.Small pieces are placed in a Teflon-coated frying pan without oil.A few minutes of light frying - everything is ready.
This is just an approximate healthy nutrition menu for Monday;it can be adjusted to suit your preferences.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, a boiled egg, tea with honey.
- Snack: banana.
- Lunch: homemade sausages, durum wheat pasta, sugar-free dried fruit jam, vegetable salad.Make homemade sausages with chicken or turkey fillet.Grind in a meat grinder, add a little spices, herbs and onions.Wrap the sausages in cling film and steam or boil them.
- Snack: children's cream cheese.
- Dinner: steamed hake or pollock, beetroot salad cooked with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole with low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: ten nuts of any kind.
- Lunch: chicken or beef meatballs cooked in a bain-marie or oven, boiled vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls made from dietary meat, rice and cabbage, vegetable salad.
Follow this inexpensive menu of proper nutrition for weight loss and in a few weeks you will see and feel the results.
Thursday
This day was created to unload.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 with cinnamon and honey, sandwich with homemade bread, cottage cheese and red fish.
- Snack: Kefir with bran.
- Lunch: zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: omelet.
- Dinner: brisket with paprika and garlic, baked in the oven, radish salad, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, fried eggs, 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 stewed with pumpkin.
It is recommended to include flaxseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancake with cream cheese and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: roasted new potatoes, braised cabbage with turkey.
- Snack: homemade poultry jelly.
- Dinner: sugar-free cheesecakes with sour cream.
When deciding on a healthy eating menu for a week for weight loss, focus on variety. A monotonous diet threatens to break.
Alternative foods: cook the rabbit, then replace it with fish or chicken fillet, add meat or seafood.It is recommended to roast, sauté, steam and even fry in a dry frying pan.
Don't deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the proportion of proteins, fats and carbohydrates, and not exceed the caloric intake to lose weight.Try to eat a large meal in the morning and drink plenty of water.