At any time of the year you want to look slim, especially in summer.Women try to lose weight, but it doesn't always work.This is all due to a bad diet.This article discusses in detail the healthy nutritional menu for a week and for every day.This will help you adjust your diet and speed up the weight loss process.
Let's get acquainted with the term "healthy food", which has been talked about so much lately. This means eating balanced components throughout your life. There should be an exact calculated amount of fats, proteins and carbohydrates for each day. In such proportions, food becomes healthy, helps to get rid of obesity of any degree, strengthens the immune system and prolongs youth.
Before creating a proper nutritional menu for a week for weight loss, you need to know which foods you should eat and which ones you should avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.When dieting, it is better to exclude all this and eat vegetables, but everything is not so simple.You shouldn’t drive yourself into a dead end with rigid boundaries;there is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it is harmful, but a small amount is enough if the dessert or pastries are prepared with your own hands from healthy ingredients.Control the amount of food you eat, do not exceed the allowed calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a water bath are beneficial, but remember 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, mainly protein.Add good 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 it and resort to it rarely.Whatever anyone says, harmful calories are 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.Abandon it twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestion process.
- Seasonings. Salt and various flavor enhancers help delay the elimination of fluids from the body and increase appetite.Try making your own sauces using natural and simple products.
- Fashion. Eating at the same time is the right decision.Try not to miss 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 that the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, yeast-free bread (preferably homemade). Calculate individual needs for fats, proteins and carbohydrates according to the diagram -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of weight.
A proper diet with a varied menu for every day will help you quickly get in order.As soon as you start monitoring your food, you will see the result and at the same time you will understand that it is not hard work, but pleasure.
Advice: Start eating an hour after sleeping.Drink a glass of water before your meal.Keep an eye on your intervals throughout the day.You can eat after 2-3 hours.Before bedtime, dinner takes place no later than two to three hours.
Another important point. Write down and consider 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
Make a list, look at the products that will be included.Spread them out over different days.Never skip breakfast and make it plentiful.Try to include half the norm in carbohydrates, 30% in proteins and only 20% in fats.
Dinner will be good, if you spend it in the company of cottage cheese 5-9% and boiled breast.It is possible to replace poultry with fish.
Eat during breaks Fruits between main meals.Just buy them at trusted outlets, or better yet at the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be plentiful.
Drink plenty of fluids, I love green tea and plain water.They are useful for the gastrointestinal tract and for the whole body.
Weekly healthy food 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 beef 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 an accompaniment.The small pieces are placed in a pan covered with Teflon without oil.A few minutes of light frying - everything is ready.
This is just a rough healthy nutrition menu for Monday;it can be adjusted according to 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 compote, vegetable salad.Prepare 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: cottage cheese for children.
- Dinner: steamed hake or pollock, salad of boiled beets with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole made from low-fat cottage cheese, cheese bread, tea with honey.
- Snack: ten nuts of your choice.
- Lunch: chicken or beef meatballs, cooked in a bain-marie or in the oven, stewed 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 for 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 with cinnamon and honey, a 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: baked breast with paprika and garlic, radish salad, cucumber and hard-boiled egg.
SATURDAY
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snack: sweet and sour apple and fresh cabbage salad.
- Lunch: beetroot soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: lean veal simmered 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: oatmeal pancake with curd cream and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: baked new potatoes, turkey cabbage compote.
- Snack: homemade poultry jelly.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy food menu for a week for weight loss, focus on variety. A monotonous diet threatens to collapse.
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 pan.
Don't deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates, and not exceed your calorie intake to lose weight.Try to eat a large meal in the morning and drink enough water.