At any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but this is not always effective.It's all due to the wrong diet.This article discusses in detail a healthy nutritional menu for a week for every day.It will help you adjust your diet and speed up the weight loss process.
Be familiar with the term “healthy food", This has been talked about a lot recently. It means eating balanced ingredients throughout your life. There must be a correctly calculated amount of fats, proteins and carbohydrates for each day. With such proportions, food will become healthy, help get rid of obesity of any degree, strengthen the immune system and prolong youth.
Before building a reasonable nutritional menu for a week to lose weight, you need to find out what foods you should eat and what foods you should avoid.
Avoid mistakes
Everyone knows that flour, fried foods and lots of fat are bad.When dieting, it is better to exclude all this and eat vegetables, but not everything is so simple.You shouldn't paint yourself into a corner with rigid boundaries;There is a way not to deprive yourself of your favorite foods.
- Powdery and sweet. Yes, it's harmful, but a little bit 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 exceed your calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking 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, mostly protein.Add proper nutrition to your evening menu.For example, if you're preparing fish or chicken, grill, stew or boil them and add a fresh vegetable salad.
- Ale. Many will agree - it is harmful, but only in large quantities.Small amounts of good wine are acceptable on PP, but not often.Try to pay little attention to this and use it rarely.Whatever one may say, harmful calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- Water. You need to drink plenty of water, but you should not drink it during meals.Give it up twenty minutes before and thirty minutes after.It dilutes gastric juices and can complicate digestion.
- Spice. Salt and various flavor enhancers help delay the removal of fluid from the body and increase appetite.Try making your own sauce from simple and natural products.
- How. Eating at the same time is the right decision.Try not to miss your time.If this is not possible, have a snack in the form of a portion of nuts (50 g) or water with honey and lemon.
Proper nutrition - menu every day
Remember, the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, unleavened bread (preferably homemade). Calculate individual needs for fats, proteins and carbohydrates according to the program -1.5 g protein, 17 g fat and 4 g carbohydrates per kg of weight.
Proper nutrition and a varied menu every day will help you quickly get back in shape.As soon as you start watching your food, you will see the results, and at the same time you will understand that this is not hard labor, but joy.
Advice: Start eating an hour after bed.Drink a glass of water before meals.Track your periods throughout the day.You can eat after 2-3 hours.Before going to bed, dinner takes place no later than two to three hours.
Another important point. Write down and take into account even the little things.One sip of juice, you ate another piece of bread - write.There are also calories that need to be counted.
Recommended PP menu for 1 week to lose weight
Make a list, take a look at the products that will be included.Distribute them over different days.Never skip breakfast and make it filling.Try to include half the standard carbohydrates, 30% protein and only 20% fat.
Dinner will be delicious, if you pepper it together with 5-9% cottage cheese and boiled brisket.Poultry can be replaced with fish.
Eat during breaks Fruit between main meals.Just buy them at trusted retailers or better yet at the market (especially during the season).
Consider individual activities.For people who are active, move a lot or work mentally, breakfast should be hearty.
Drink plenty of water, likes green tea and still water.They are very useful for the digestive tract and the entire body.
Weekly healthy eating menu for every day
Monday
- Breakfast: oatmeal or rice boiled in water with honey and nuts, banana, bread and cheese sandwiches, green tea.
- Snack: before lunch, eat a green apple.
- Lunch: beetroot soup with beef broth, some lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled eggs.
- Dinner: chopped chicken breast, seasoned to taste and canned peas as a side dish.Small pieces are placed in an oil-free Teflon-coated frying pan.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, boiled eggs, tea with honey.
- Snack: banana.
- Lunch: homemade sausage, durum wheat pasta, unsweetened dried fruit, vegetable salad.Make homemade sausages from chicken or turkey fillets.Grind in a meat grinder, add a few spices, herbs and onions.Roll the sausages in plastic wrap and steam or boil them.
- Snack: cheese for children.
- Dinner: steamed cod or pollock, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole includes low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: any ten 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 affordable and affordable nutrition plan for weight loss, and within weeks you'll see and feel the results.
Thursday
This day was created for unloading.You can choose buckwheat, kefir, apples or 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: oatmeal in a jar with cinnamon and honey, sandwich with homemade bread, cheese and red fish.
- Snack: kefir with bran.
- Lunch: zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: omelet.
- Dinner: brisket with paprika and oven-roasted garlic, beet salad, cucumbers and boiled eggs.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snack: sweet and sour apple salad 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.
Flaxseed oil should be supplemented in the morning on an empty stomach to add vitamins and healthy fats to the body.
Sunday
- Breakfast: oatcakes with curd cream and herbs, a few pieces of cheese.
- Snack: Fried zucchini.
- Lunch: baked new potatoes, cabbage stew with turkey.
- Snack: homemade poultry jelly.
- Dinner: sugar-free cheesecake with sour cream.
When deciding on a healthy food menu for a week to lose weight, focus on variety. Monotonous diet threatens to break.
Alternative foods: cook rabbit, then replace 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 to lose weight.Try to eat a large meal in the morning and drink enough water.