At any time of the year you want to look slim, especially in summer.Women try to lose weight, but it doesn't always work.This is an incorrect 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 to know the term "healthy food", which has been talked about so much lately. It means eating balanced components throughout life. There must be an exact calculated amount of fats, proteins and carbohydrates for each day. In such proportions, food becomes healthy, helps to eliminate obesity of any degree, strengthens the immune system and prolongs youth.
Before creating a proper nutritional menu for a week to lose weight, you need to know which foods you should eat and which ones 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 corner yourself with rigid boundaries;There is a way not to deprive yourself of your favorite delicacies.
- Floury and sweet. Yes, it is harmful, but a little is fine 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 allowed calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a double boiler are beneficial, but don't forget that fresh vegetables and fruits are much healthier.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 in PP, but not frequently.Try to pay less attention to it and rarely resort to it.Whatever they say, 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.Leave it twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestion process.
- Condiments. Salt and various flavor enhancers help delay the elimination of fluid from the body and increase appetite.Try making 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 small snack in the form of a serving of nuts (50 g) or water with honey and lemon.
Proper nutrition: menu for every day.
Remember, the diet should include lean meats, fish, dairy products, fruits, cereals, vegetables, unleavened bread (preferably homemade). Calculate individual needs for fats, proteins and carbohydrates according to the scheme. -1.5 g of proteins, 17 g of fats and 4 g of carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for each day will help you quickly put yourself in order.As soon as you start taking care of your food, you will see the result and at the same time understand that this is not hard work, but pleasure.
Advice: Start eating an hour after sleeping.Drink a glass of water before food.Be aware of your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner is eaten 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.
PP menu recommendations for a week to lose weight
making a list, look at the products that will be included in it.Distribute them on different days.Never skip breakfast and make it abundant.Try to include half the norm of carbohydrates, 30% protein and only 20% fat.
dinner will be good, if you spend it in the company of 5-9% cottage cheese and boiled brisket.It is possible to replace poultry with fish.
Eat during breaks Fruits between main meals.Buy them from trusted outlets or, even better, from the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be large.
Drink plenty of fluids, I love green tea and still water.They are useful for the gastrointestinal 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 sandwich, green tea.
- Snack: before lunch, a green apple is recommended.
- Lunch: beet 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.Small pieces are placed in a Teflon-coated pan without oil.A few minutes of light frying and everything is ready.
This is just a rough healthy nutrition menu for Monday;can be adjusted according to 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, unsweetened dried fruit compote, vegetable salad.Make homemade sausages with chicken or turkey fillet.Grind in a meat grinder, add a little spices, herbs and onions.Roll the sausages in plastic wrap and steam or boil them.
- Snack: cottage cheese for children.
- Dinner: steamed hake or haddock, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole with low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: ten walnuts.
- Lunch: chicken or beef meatballs, cooked in a bain-marie or in the oven, stewed vegetables, bread.
- Snack: kefir.
- Dinner: cabbage rolls made with diet meat, rice and cabbage, vegetable salad.
Follow this economical menu of proper nutrition to lose weight and in a few weeks you will see and feel the results.
Thursday
This day was created for download.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: zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: omelet.
- Dinner: baked breast with paprika and garlic, radish salad, cucumber and boiled egg.
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 beef stewed with pumpkin.
It is recommended to include linseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oatmeal pancake with clotted cream and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade jellied poultry.
- Dinner: sugar-free 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 down.
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.
Don't deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the proportion of proteins, fats and carbohydrates, and not exceed the caloric intake to lose weight.Try to eat a large meal in the morning and drink enough water.