At any time of the year you want to look slim, especially in summer.Women try to lose extra pounds, but it doesn't always work.It's all about the wrong diet.This article discusses in detail a 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 acquainted with the term "healthy food", which has been talked about so much lately. This means that you eat balanced components throughout your life. There must be a calculated exact amount of fat, protein 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 you create a menu of proper nutrition for a week to lose weight, you need to know which foods you should eat and which foods you should avoid.
Avoiding 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 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 it's okay if the dessert or bakery products are made 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. Bake, boil and steam are useful, 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, 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 salad of fresh vegetables.
- Alcohol. Many will agree - 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 this and rarely resort to it.No matter what is said, harmful calories are hidden in alcoholic beverages.As a side effect of alcohol consumption, the 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 delay the removal of fluid from the body and increase appetite.Try making your own sauces from 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, take 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, fruits, cereals, vegetables, bread without yeast (preferably homemade). Calculate individual needs for fat, protein 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 get in order quickly.As soon as you start paying attention to food, you will see the result, and at the same time you will understand that this is not hard work, but pleasure.
tip: Start eating an hour after going to bed.Drink a glass of water before a meal.Watch your intervals throughout the day.You can eat after 2-3 hours.Before going to sleep, 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 it down.There are also calories to count.
Recommendations for PP menu for a week for weight loss
Making a list, see the products that will be included in it.Divide them into different days.Never skip breakfast and keep it full.Try to include half the norm of carbohydrates, 30% in protein and only 20% in fat.
Dinner will be good, if you consume it in the company of cottage cheese 5-9% and cooked brisket.Poultry can be replaced with fish.
Eat during breaks Fruit between main meals.Just buy them from trusted retailers, or even better at the market (especially during the season).
Consider personal activity.For active people who move a lot or engage in mental work, breakfast should be plentiful.
Drink plenty of fluids, I like green tea and still water.They are useful for the gastrointestinal tract and the whole body as a whole.
Weekly healthy diet menu for every 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, 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.The small pieces are placed in a Teflon-lined pan without oil.A few minutes of light frying - everything is ready.
This is just an approximate healthy eating menu for Monday;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.Roll the sausages in transparent foil and steam or boil.
- Snack: children's cottage cheese.
- Dinner: hake or pollock steamed, boiled beetroot salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite low-fat cottage cheese casserole, bread with cheese, tea with honey.
- Snack: ten nuts of any kind.
- Lunch: chicken or beef meatballs, steamed or in the oven, stewed vegetables, bread.
- Snack: kefir.
- Dinner: lazy rolls made of 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 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, 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 peppers and garlic, baked in the oven, radish, cucumber and boiled egg salad.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snack: salad of sweet and sour apples 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 linseed oil on an empty stomach in the morning, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancake with cottage cheese and herbs, a few pieces of cheese.
- Snack: zucchini fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade poultry jelly.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy food menu for a week to lose weight, focus on variety. A monotonous diet threatens to break.
Alternative foods: cook the 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.
Do not deprive yourself of your favorite sweets, cook them yourself.The most important thing is to maintain the ratio of proteins, fats and carbohydrates, and not to exceed the caloric intake for weight loss.Try to eat a big meal in the morning and drink enough water.