Anytime of the year you want to look slim, especially in the summer.Women try to lose excess weight, but it doesn't 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 familiarize ourselves with the term "healthy food", which has been talked about so much lately. It means eating healthy stuff all your life. The exact amount of fat, protein and carbohydrates must be calculated for each day. In such proportions, the food will be healthy, help get rid of obesity of any degree, strengthen the immune system and prolong youth.
Before creating the right nutrition menu for a week for weight loss, you need to find out which foods you should eat and which ones you should avoid.
To avoid mistakes
Everyone knows that wheat, fried and fatty foods are harmful.In dieting, it is better to exclude all this and eat vegetables, but not everything is so simple.You shouldn't drive yourself into a corner with rigid boundaries;it's a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it's harmful, but 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 exceed the permissible calorie limit and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a double boiler are useful, but do not forget that fresh vegetables and fruits are much more useful.All heat treatment kills a certain amount of elements and vitamins.
- Plan dinner. It should always be light, mostly protein.Add proper nutrition to your dinner 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 portions of good wine are acceptable on PP, but not often.Try to pay less attention to this and rarely resort to it.Whatever one may say, harmful calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- Water. It is necessary to drink plenty of fluids, but not during meals.Give it up twenty minutes before and thirty minutes after.It dilutes gastric juices and can complicate the digestive process.
- Spices. Salt and various flavor enhancers help delay the transfer of fluid from the body and increase appetite.Try making your own sauces from natural and simple products.
- Fashion. 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, cereals, vegetables, yeast-free bread (preferably homemade). Calculate your individual needs for fat, protein and carbohydrates according to the plan -1.5 g protein, 17 g fat and 4 g carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for each day will help you get back in shape quickly.As soon as you start tracking your food, you will see the results and at the same time you will understand that it is not hard work, but pleasure.
Advice: Start eating an hour after sleeping.Drink a glass of water before a meal.Track your breakdowns throughout the day.You can eat after 2-3 hours.Before bedtime, dinner takes place no later than two to three hours.
Another important point. Write down and consider even the little things.Sapsopi, you ate extra bread - write.There are also calories to count.
PP menu recommendations for a week for weight loss
Making 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 of the norm for carbohydrates, 30% for protein and only 20% for fat.
Dinner will be good, if you spend it in the company of cottage cheese 5-9% and cooked brisket.Poultry can be substituted for fish.
Eat in breaks Fruit between main meals.Buy them only at trusted retailers, or better at the market (especially in season).
Consider personal activity.For active people who exercise a lot or do mental work, breakfast should be good.
Drink plenty of fluids, love green tea and still water.They are beneficial for the digestive tract and the whole body as a whole.
Weekly healthy menu for every day
monday
- Breakfast: oatmeal or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: for lunch a green apple is recommended.
- Lunch: beetroot soup with beef broth, a little lean meat, sour cream in dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: Chicken breast, seasoned to taste and canned beans 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 nutrition menu for Monday;it can be adjusted 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 onion.Roll the sausages in cling film and steam or boil them.
- Snack: cottage cheese for children.
- Dinner: steamed halibut or flounder, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: Everyone's favorite pot of low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: ten any nuts.
- Lunch: Chicken or beef meatballs, cooked in a double boiler or oven, boiled vegetables, bread.
- Snack: Kefir.
- Dinner: kale rolls made from beef, rice and cabbage, vegetable salad.
Follow this inexpensive menu with proper nutrition for weight loss and within weeks you will see and feel the results.
thursday
This day was made to release.You can choose buckwheat, kefir, apple 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, 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: beetroot soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: lean veal cooked with pumpkin.
It is recommended to include flaxseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
sunday
- Breakfast: oat pancakes with cream and herbs, a few pieces of cheese.
- Snack: Zucchini dumplings.
- Lunch: baked new potatoes, boiled cabbage with turkey.
- Snack: homemade poultry.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy menu for a week for weight loss, focus on variety. A monotonous diet threatens to break.
Another type of food: cook rabbit, then replace it with fish or chicken fillet, add beef or seafood.Baking, roasting, steaming and even frying in a dry pan are recommended.
Do not 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 caloric intake for weight loss.Try to eat a big meal in the morning and drink enough water.