At any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but this does not always work.It's all about the wrong diet.This article discusses in detail the healthy nutrition menu for a week for every day.It 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. It means eating balanced components throughout your life. There must be a calculated exact amount of fats, proteins and carbohydrates for every day. In such proportions, food becomes healthy, helps get rid of obesity of any degree, strengthens the immune system and prolongs youth.
Before you create a proper nutrition menu for a week for weight loss, you need to find out which foods you should eat and which 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 not everything is so simple.You shouldn’t drive yourself into a corner with rigid boundaries; there is a way not to deprive yourself of your favorite treats.
- Floury 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 go over the permissible calorie limit, and everything will be fine.
- Say no to the fried one. Bake, boil and cook 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, stew or boil them and add a salad of fresh vegetables.
- 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 rarely resort to it.Whatever one may say, harmful calories are hidden in alcoholic drinks.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 digestion process.
- Seasonings. Salt and various flavor enhancers help delay the removal of fluid from the body and increase appetite.Try to make your own sauces from natural and simple products.
- Mode. 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, 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 scheme -1.5 g protein, 17 g fat and 4 g carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for every day will help you quickly get yourself in order.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 labor, but pleasure.
Advice: Start eating an hour after sleep.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 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, look at the products that will be included in it.Distribute them over different days.Never skip breakfast and make it filling.Try to include half the norm of carbohydrates, 30% to proteins and only 20% to 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 retail 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 hearty.
Drink plenty of fluids, love green tea and still water.They are useful for the gastrointestinal 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, 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 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 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 hake or pollock, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole of low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: ten any nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or 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 within a few weeks you will see and feel the results.
Thursday
This day was created for unloading.You can choose buckwheat, kefir, apples 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: stuffed zucchini with cheese, boiled rice, fruit juice.
- Snack: omelet.
- 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: salad of sweet and sour apples 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 curd cream and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade poultry jellied meat.
- 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 break.
Alternate 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 deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates, and do not exceed your caloric intake for weight loss.Try to eat a large meal in the morning and drink enough water.