Any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but it does not always work.It's all about the wrong diet.This article discusses in detail the healthy nutrition menu for each day of a week.This will help you adjust your diet and speed up the weight loss process.
Let's get acquainted with the "word"healthy food", about which there has been a lot of discussion recently. It means eating balanced components throughout life. An accurate amount of fats, proteins and carbohydrates must be calculated for every day. In such proportions, food becomes healthy, helps to get rid of obesity to any extent, strengthens the immune system and prolongs youth.
Before making a proper nutrition menu for a week for weight loss, you need to figure out which foods you should eat and which you should avoid.
avoid mistakes
Everyone knows that flour, fried and fatty foods are harmful.While dieting, 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 rigid boundaries;There is a way not to deprive yourself of your favorite dishes.
- Flour and sweet. Yes, it is harmful, but a little is okay if sweets or baked goods are made with your own hands from healthy ingredients.Control your intake, do not exceed the permissible calorie limit, and everything will be fine.
- Say no to fried. 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 destroys a certain amount of elements and vitamins.
- Plan dinner. It should always be light, mainly protein.Include proper nutrition in your evening menu.For example, if you're making fish or chicken, bake, stew or boil them and top with a salad of fresh vegetables.
- Liquor. Many would agree – it is harmful, but only in large quantities.Small doses of good wine are acceptable on PP, but not too often.Try to pay less attention to it and resort to it less.Whatever one may say, harmful calories are hidden in alcoholic beverages.Increased appetite is a side effect of drinking alcohol.
- Water. It is important to drink plenty of fluids, but not during meals.Leave it on twenty minutes before and thirty minutes after.It dilutes gastric juice and may complicate the digestion process.
- Spices. Salt and various flavor enhancers delay the removal of fluid from the body and increase appetite.Try making your own sauce from natural and simple products.
- Method 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 requirements of fat, protein and carbohydrates according to the plan -1.5 grams of protein, 17 grams of fat and 4 grams of carbohydrates per kilogram of body weight.
Proper nutrition with a varied menu for every day will help you quickly put yourself in order.As soon as you start paying attention to your food, you will see results and at the same time you will understand that it is not hard work, but pleasure.
Advice: Start eating one hour after sleeping.Drink a glass of water before meals.Keep track of your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner is no later than two to three hours.
Another important point. Write down and keep even the smallest things in mind.A sip of juice, you ate an extra slice of bread - write down.There are also calories that need to be counted.
PP menu recommendations for a week for weight loss
making a list, check out the products that will be included.Divide them on different days.Never skip breakfast and make it filling.Try to reduce carbohydrates to half, proteins to 30% and fats to only 20%.
dinner will be nice, if you spend it in the company of cheese 5-9% and boiled breast.It is possible to replace poultry with fish.
eat during breaks Fruit between main meals.Just buy them from trusted retail stores, or better yet, from the market (especially during the season).
Consider Individual Activity,For active people who walk a lot or do mental work, breakfast should be hearty.
drink plenty of fluids, likes green tea and cold water.They are useful for the gastrointestinal tract and the body as a whole.
Weekly healthy food menu for every day
monday
- Breakfast: Porridge or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Breakfast: It is recommended to eat a green apple before lunch.
- Lunch: beetroot soup with beef broth, some lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Breakfast: Boiled egg.
- Dinner: Chicken breast chops, to taste, and canned peas as a side dish.The small pieces are placed in a Teflon-coated frying pan without oil.After a few minutes of light frying – everything is ready.
This is an approximate healthy nutrition menu for Monday;This can be adjusted to suit your preferences.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, one boiled egg, tea with honey.
- Breakfast: Banana.
- Lunch: Homemade sausage, durum wheat pasta, sugar-free dried fruit compote, vegetable salad.Make homemade sausage from chicken or turkey fillets.Grind in a meat grinder, add some spices, herbs and onions.Roll the sausages in cling film and steam or boil.
- Breakfast: Children's cottage cheese.
- Dinner: boiled hake or pollock, boiled beetroot salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole of low-fat cottage cheese, bread with cottage cheese, tea with honey.
- Breakfast: Ten nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or in the oven, steamed vegetables, bread.
- Breakfast: Kefir.
- Dinner: lazy cabbage rolls made from diet meat, rice and cabbage, vegetable salad.
Follow this cheap menu of proper nutrition for weight loss, and in just a few weeks you will see and feel the results.
Thursday
This day was made 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, homemade bread, a sandwich with cheese and red fish.
- Breakfast: Kefir with bran.
- Lunch: Zucchini stuffed with cheese, boiled rice, fruit juice.
- Breakfast: Omelette.
- Dinner: Breast with paprika and garlic, baked in the oven, salad of radish, cucumber and boiled eggs.
Saturday
- Breakfast: barley porridge, scrambled eggs, tea with honey.
- Breakfast: 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 baked with pumpkin.
In the morning on an empty stomach, it is advisable to include flaxseed oil, which enriches the body with vitamins and healthy fats.
sunday
- Breakfast: Oat pancakes with yogurt cream and herbs, a few pieces of cheese.
- Breakfast: Zucchini Fritters.
- Lunch: Baked new potatoes, steamed cabbage with turkey.
- Breakfast: Homemade poultry jellied meat.
- Dinner: Unsweetened cheesecake with sour cream.
Pay attention to variety when deciding a healthy food menu for a week for weight loss. A monotonous diet is prone to breakdown,
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 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 not exceed your calorie intake for weight loss.Try to eat a full meal in the morning and drink enough water.