At any time of the year, you want to look slim, especially in the 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 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 eating balanced components throughout life. There must be a calculated exact amount of fat, proteins 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 creating a proper nutrition menu for a week for weight loss, you need to find out which foods you should eat and which ones you should avoid.
Avoid 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.Don'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 is harmful, but a little is okay if the dessert or pastry is made with your own hands from healthy ingredients.Control the amount of food you eat, do not go over the allowed calorie limit and everything will be fine.
- Say no to the fried one. Bake, boil and boil 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, 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 with 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 you say, there are hidden harmful calories in alcoholic beverages.As a side effect of drinking alcohol, the appetite increases.
- Water. It is necessary to drink plenty of liquid, but not during meals.Give it up twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestive process.
- Condiments. 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.
- Meeting. Eating at the same time is the right decision.Try not to miss your time.If this is not possible, eat a small snack in the form of a portion of nuts (50 g) or water with honey and lemon.
Correct nutrition - menu for every day
Remember that the diet must contain lean meat, fish, dairy products, fruit, cereals, vegetables, yeast-free bread (preferably homemade). Calculate individual needs for fat, proteins and carbohydrates according to the chart -1.5 g protein, 17 g fat and 4 g carbohydrates perkg weight.
Proper nutrition with a varied menu for every day will help you quickly get a handle on yourself.As soon as you start watching your food, you will see the result, and at the same time you will understand that this is not hard work, but pleasure.
Advice: Start eating an hour after sleep.Drink a glass of water before your meal.Keep an eye on your intervals throughout the day.You can eat after 2-3 hours.Dinner takes place no later than two to three hours before bedtime.
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 to be counted.
Recommendations for the PP menu for a week for weight loss
To make a list, look at the products that will be included in it.Spread them over different days.Never skip breakfast and make it filling.Try to include half the norm for carbohydrates, 30% for proteins and only 20% for fat.
Dinner will be good, if you use it in the company of cottage cheese 5-9% and boiled breast.It is possible to replace poultry with fish.
Eat during breaks Fruit between main meals.Just buy them at reliable retail stores, or even better at the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be hearty.
Drink plenty of fluids, loves green tea and still water.They are useful for the gastrointestinal tract and the whole body as a whole.
Weekly healthy meal 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: beetroot soup with beef broth, some 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 tinned peas as a side dish.Place small pieces in a Teflon-coated roasting pan without oil.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, a 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 fillet.Grind in a meat grinder, add some spices, herbs and onion.Roll the sausages in cling film and steam or boil them.
- Snack: children's cottage cheese.
- Dinner: steamed hake or tough, boiled beetroot salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole with low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: any nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, stewed vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage 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 reading.You can choose buckwheat, kefir, apples or cottage cheese.
If you don't want to do fasting days, and 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 home-baked bread, cottage cheese and red fish.
- Snack: kefir with bran.
- Lunch: stuffed zucchini with cheese, boiled rice, fruit juice.
- Snack: omelette.
- Dinner: breast with paprika and garlic, baked in the oven, salad with radish, cucumber and boiled egg.
Saturday
- Breakfast: barley roe, fried eggs, tea with honey.
- Snack: salad of sweet and sour apples and fresh cabbage.
- Lunch: beetroot soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with creme fraiche.
- Dinner: lean veal 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: oat pancake with curd and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade poultry jelly meat.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy food menu for a week for weight loss, focus on variety. A monotonous diet threatens to break.
Alternative food: cook 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.
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 exceed your caloric intake for weight loss.Try to eat a big meal in the morning and drink enough water.