You want to look slim at any time of the year, especially in summer.Women try to lose excess weight, but this is not always successful.It's due to the wrong diet.This article will discuss in detail the healthy food menu for a week and every 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 recently. It means eating balanced components throughout life. For every day there must be an accurately calculated amount of fats, proteins and carbohydrates. In such proportions, the diet becomes healthy, helps to eliminate obesity of any extent, strengthens the immune system and prolongs youth.
Before you create a proper nutritional menu for a week to lose weight, you need to figure out which foods to eat and which to 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.You shouldn't corner yourself with rigid boundaries;There is a way not to miss out on your favorite treats.
- Floury and sweet. Yes, it is harmful, but a little is okay 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 allowable calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a water bath are beneficial, but do not forget that fresh vegetables and fruits are much more useful.Each 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, braise 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 on the PP, but not often.Try to pay less attention to it and rarely resort to it.Whatever one may say, harmful calories are hidden in alcoholic drinks.A side effect of alcohol consumption is an increase in appetite.
- Water. It is necessary to drink plenty of fluids, but not during meals.Apply it twenty minutes before and thirty minutes after.It dilutes the gastric juice and can make the digestion process more difficult.
- Spices. Salt and various flavor enhancers help delay the outflow 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 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 that the diet should include lean meat, fish, dairy products, fruits, grains, vegetables and yeast-free bread (preferably homemade). Calculate the individual need for fats, proteins and carbohydrates according to the scheme -1.5g protein, 17g fat and 4g carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for every day will help you quickly get in order.As soon as you start paying attention to 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 bedtime.Drink a glass of water before eating.Keep track of your intervals throughout the day.After 2-3 hours you can eat.Dinner takes place at least two to three hours before bedtime.
Another important point. Write down and take even the little things into account.A sip of juice, you ate an extra piece of bread - write.There are also calories that need to be counted.
Recommendations for the PP menu for a week for weight loss
Make a listCheck out the products that will be included.Spread them out over different days.Never skip breakfast and make it filling.Try to consume half the norm of carbohydrates, 30% of proteins and only 20% of fats.
Dinner will be good, if you spend it accompanied by cottage cheese 5-9% and boiled breast.It is possible to replace poultry with fish.
Eat during breaks Fruit between main meals.Simply buy them from your trusted retailer or, even better, from the market (especially in season).
Consider personal activities.For active people who move around a lot or do mental work, breakfast should be hearty.
Drink plenty of fluids, 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 cooked in water with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: A green apple is recommended before lunch.
- 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 canned peas on the side.Small pieces are placed in a Teflon-coated frying pan without oil.Fry lightly for a few minutes – everything is ready.
This is just an approximate meal plan for healthy eating on Monday.It can be customized 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 noodles, 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 onions.Roll the sausages in cling film and steam or boil them.
- Snack: cottage cheese for children.
- Dinner: steamed hake or pollock, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole from 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 cost-effective menu with proper diet for weight loss, and within a few weeks you will see and feel the results.
Thursday
This day was 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 glass 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: breast baked in the oven with peppers and garlic, salad of radishes, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, 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 sour cream.
- Dinner: lean veal stewed with pumpkin.
Flaxseed oil is recommended to be taken in the morning on an empty stomach, as it enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: Oat pancakes with curd cream and herbs, a few pieces of cheese.
- Snack: zucchini cakes.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: homemade poultry meat.
- Dinner: unsweetened cheesecakes with sour cream.
When choosing a healthy food menu for a week for weight loss, pay attention to variety. A monotonous diet threatens to fail.
Alternative foods: Boil 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.
Do not give up your favorite sweets, cook them yourself. The main thing is to maintain the ratio of proteins, fats and carbohydrates and not to exceed the calorie intake for weight loss.Try to eat a large meal in the morning and drink enough water.