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 because of the wrong diet.This article details the healthy eating menu for a week for each day.This 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 your life. There should be an exact amount of fat, protein and carbohydrates calculated 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 food menu for a week to lose weight, you need to understand which foods you should eat and which foods you should avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.With a diet, it is better to exclude all this and eat vegetables, but not everything is so simple.You don't have to box yourself into a corner with hard limits;there is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it is harmful, but it is a little good if the dessert or baked goods are made with your own hands from healthy ingredients.Control the amount of food you take, do not exceed the permissible calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and boiling in a double boiler are useful, but remember 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 fine wine are acceptable to PP, but not often.Try to pay less attention to it and rarely resort to it.No matter what is said, harmful calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, the appetite increases.
- water. It is necessary to take a lot 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 slow the removal 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 solution.Try not to miss your time.If this is not possible, take a 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 that the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, bread without yeast (preferably homemade). Calculate the individual needs of 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 each day will help you quickly get in order.As soon as you start tracking your food, you will see the result and at the same time you will understand that it is not hard work, but pleasure.
tip: Start eating an hour after sleep.Drink a glass of water before a meal.Track your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner is held no later than two to three hours.
Another important point. Record and consider 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 one week for weight loss
Make a list, check out 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 of carbohydrates, 30% protein and only 20% fat.
Dinner will be good, if you spend 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 in reliable outlets or even better at the market (especially in 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 for the whole organism as a whole.
Weekly menu for healthy eating 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: 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 - everything is ready.
This is just an approximate healthy eating menu for Monday;can be adjusted according to your preference.
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 cling film and steam or boil them.
- Snack: children's cottage cheese.
- Dinner: stewed hake or pollock, 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 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 inexpensive menu for proper nutrition to lose weight and in a few weeks you will see and feel the results.
Thursday
This day is 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, a 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 paprika and garlic baked in the oven, 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: oat pancake with cottage cheese and herbs, a few pieces of cheese.
- Snack: fried zucchini.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade jellied poultry.
- 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 rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to bake, stew, stew and even fry in a dry pan.
Do not deprive yourself of your favorite sweets, prepare them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates and not to exceed your caloric intake for weight loss.Try to eat a large meal in the morning and drink enough water.