At any time of the year you want to look slim, especially in the summer.Women try to lose excess weight, but this does not always work.It's all because of the wrong diet.This article discusses in detail the healthy diet menu for a week for each day.It will help you adjust your diet and speed up the weight loss process.
Let's get to know the term “healthy food", talked about so much recently. It means eating balanced components throughout your life. It is necessary to calculate the exact amount of fats, proteins and carbohydrates for each day. In such proportions, food becomes healthy, helps get rid of obesity at any stage, strengthens the immune system and prolongs youth.
Before you create a proper nutrition menu for a week for weight loss, you need to know which foods you should eat and what you should avoid.
avoid mistakes
Everyone knows that flour, fried and fatty foods are harmful.When you are on a diet, it is better to exclude all this and eat vegetables, but everything is not so simple.You shouldn't drive yourself into a corner with strict boundaries;there is a way not to take away your favorite items.
- Flour and sweet. Yes, it is 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, do not exceed the permissible calorie limit, and everything will be fine.
- Don't tell the fried one. It is beneficial to bake, boil and cook in a double boiler, but do not forget that fresh vegetables and fruits are much more useful.Any heat treatment kills a certain amount of elements and vitamins.
- Dinner plan. It should always be light, mostly protein.Add proper nutrition to your evening menu.For example, if you are preparing fish or chicken, bake, stew or boil them 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 on the PP, but not often.Try to pay less attention to this and you will rarely resort to it.Whatever one may say, there are harmful calories hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- Water. It is necessary to drink plenty of fluids, but not during meals.Give it up twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestive process.
- Condiments. Salts and various flavor enhancers help to delay fluid removal from the body and increase appetite.Try making your own sauces from natural and simple products.
- Mode. Eating at the same time is the right decision.Try not to lose 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 - a menu for every day
Remember, the diet should include lean meat, fish, dairy products, fruit, cereals, vegetables, yeast-free bread (preferably homemade). Calculate individual requirements 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 different menu for every day will help you get yourself in order quickly.As soon as you start watching your food, you will see the result, and at the same time you will understand that this is not hard work, but pleasure.
Advice: Start eating an hour after sleep.Drink a glass of water before your meal.Keep track of your periods throughout the day.You can eat after 2-3 hours.Before bedtime, dinner is served no later than two or three hours.
Another important point. Write down and take into account even the little things.A sip of juice, you ate an extra piece of bread - write.There are also calories that need to be counted.
Recommendations for the PP menu for a week for weight loss
Making a list, see the products that will be included.Spread them out over different days.Don't skip breakfast and fill it up.Try to include half the norm of carbohydrates, 30% for proteins and only 20% for fats.
Dinner will be good, if you spend it in the company of 5-9% cottage cheese and cooked breast.Fish can be substituted for poultry.
Eat during breaks Fruit between main meals.Just buy them at reliable retail outlets, or even better at 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, still love green tea and water.They are useful for the gastrointestinal tract and the whole body as a whole.
A weekly menu of healthy food 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 beef broth, some lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: chicken breast chop, seasoned to taste and canned peas as a side dish.Small pieces are placed in a frying pan coated with Teflon without oil.A few minutes of light frying - everything is ready.
This is just an approximate healthy eating menu for Monday;it can be adjusted to suit 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 sausages from chicken or turkey fillet.Grind in a meat grinder, add a little spices, herbs and onions.Roll the sausages in cling film and steam or boil them.
- Snack: children's cottage cheese.
- Dinner: steamed halibut or mango, beetroot salad cooked with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole of low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: any ten nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, stewed vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls made of dietary meat, rice and cabbage, vegetable salad.
Follow this cheap menu of proper nutrition for weight loss, and within a few weeks you will see and feel the results.
Thursday
This day was created to unload.You can choose buckwheat, kefir, apples or cottage cheese.
If you do not want to do fasting days, then together 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: omelette.
- Dinner: breast with paprika and garlic, baked in the oven, salad of radish, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snack: sweet and sour apple salad and fresh cabbage.
- Lunch: beet soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: lean veal stewed with pumpkin.
It is recommended to take flaxseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancake with curd cream and herbs, a few pieces of cheese.
- Snack: zucchini fritters.
- Lunch: new baked potatoes, stewed cabbage with turkey.
- Snack: homemade poultry jelly meat.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy food menu for a week for weight loss, focus on variety. Threat to break monotonous diet.
Alternative foods: cook rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to bake, stew, steam and even fry in a dry frying pan.
Don't take your favorite sweets, cook them yourself.The main thing is to maintain the ratio between proteins, fats and carbohydrates, and that you do not exceed your caloric intake for weight loss.Try to eat a big meal in the morning and drink a lot of water.