You want to look slim at any time of the year, especially in summer.Women try to get rid of excess weight, but it is not always successful.All because of the wrong diet.This article goes into detail about a healthy eating menu for each week.This will help you adjust your diet and speed up the weight loss process.
Let's get to know the term "healthy food", which has been talked about so much lately. This means that you need to eat balanced components throughout your life. The exact amount of fat, protein and carbohydrates must be calculated for each day. In such proportions, food becomes healthy, helps to get rid of any degree of obesity, strengthens the immune system and prolongs youth.
Before creating a proper nutrition menu for a week to lose weight, you need to find out which foods you should eat and which ones you should avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.When following a diet, it is better to give up all this and eat vegetables, but not everything is so simple.You shouldn't back yourself into a corner with strict boundaries;there is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it's harmful, but it's a little bit better 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.
- Say no to fried food. Frying, boiling and boiling in a double boiler are useful, but do not forget that fresh vegetables and fruits are much more useful.Any heat treatment destroys a certain amount of elements and vitamins.
- Make dinner plans. It should always be light, mostly protein.Include proper nutrition in 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 that it is harmful, but only in large quantities.Small doses of good wine are acceptable on PP, but not often.Try to pay less attention to it and rarely resort to it.No matter what we say, the 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.Give up twenty minutes before and thirty minutes after.It liquefies stomach juices and can make digestion more difficult.
- Spices. Salt and various flavor enhancers help delay fluid removal 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 waste your time.If this is not possible, have a snack - a portion of nuts (50 g) or water with honey and lemon.
Proper nutrition - a menu for every day
Do not forget that the diet should include lean meat, fish, dairy products, fruits, grains, vegetables, yeast-free bread (preferably homemade). Calculate your individual needs for fat, protein and carbohydrates according to the chart -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of body weight.
Proper nutrition with a varied menu for each day will help you get better quickly.As soon as you start watching your food, you will see the result, and at the same time you will understand that it is not hard work, but pleasure.
Tip: Start eating an hour after sleeping.Drink a glass of water before a meal.Track your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner takes place no later than two or three hours.
Another important moment. Write down and take into account even the smallest details.A sip of juice, you ate an extra piece of bread - write.There are also calories to count.
Recommendations PP menu for a week for weight loss
Making a list, take a look at the products that will be included in it.Spread them over different days.Never skip breakfast and make it full.Try to include half of your carbohydrate intake, 30% protein and only 20% fat.
Dinner will be good, if you spend together with cottage cheese 5-9% and cooked brisket.You can replace poultry with fish.
Eat during breaks Fruit between main meals.Just buy them from trusted retailers or even better at the market (especially in season).
Consider personal activities.For active people who move a lot or do mental work, breakfast should be filling.
Drink plenty of fluids, likes green tea and still water.They are good for the digestive tract and the whole body.
Weekly healthy diet menu for each day
monday
- Breakfast: oatmeal or rice boiled in water with honey and nuts, banana, sandwich with bread and cheese, green tea.
- Snack: a green apple is recommended before lunch.
- Lunch: beetroot soup with beef broth, some lean meat, sour cream for sauce, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: A piece of chicken breast, seasoned to taste and canned peas as a side dish.Small pieces are placed in a Teflon-lined pan without oil.A few minutes of easy cooking - everything is ready.
This is just an approximate healthy eating menu for Monday;it can be adjusted according to your preferences.
tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, 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 fillets.Grind in a meat grinder, add some spices, herbs and onions.Wrap the sausages in cling film and steam or boil.
- Appetizer: children's cottage cheese.
- Dinner: steamed hake or pollock, boiled beetroot salad with sour cream and garlic.
on Wednesday
- Breakfast: everyone's favorite low-fat cottage cheese stew, bread with cheese, tea with honey.
- Snack: ten nuts of any kind.
- Lunch: chicken or beef dumplings cooked in a double boiler or in the oven, stewed vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls from dietary meat, rice and cabbage, vegetable salad.
Follow this inexpensive menu of proper nutrition to lose weight and you will see and feel the results in a few weeks.
thursday
This day was made 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: omelette.
- Dinner: brisket with paprika and garlic, baked in the oven, salad of radish, cucumber and boiled egg.
saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Appetizer: 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 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 cottage cheese cream and herbs, a few pieces of cheese.
- Snack: zucchini chips.
- Lunch: fried new potatoes, stewed cabbage with turkey.
- Appetizer: Homemade Poultry Jelly Meat.
- Dinner: unsweetened cheesecakes with sour cream.
When choosing a healthy food menu for a week of weight loss, focus on variety. A monotonous diet threatens to break.
Alternative food: Cook the rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to fry, stew, steam and even fry in a dry pan.
Don't deprive yourself of your favorite sweets, make them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates and not to exceed the calorie limit in order to lose weight.Try to eat a lot in the morning and drink enough water.