You want to look slim at any time of the year, especially in the summer.Women try to get rid of excess weight, but this does not always work.It's all about improper nutrition.This article discusses in detail the healthy eating menu for each day for a week.It will help you adjust your diet and speed up the weight loss process.
Let's get to know the term "".healthy food"This is what has been talked about a lot lately. It means consuming balanced components throughout your life. There should be a strictly calculated amount of fats, proteins and carbohydrates for each day. In these proportions, food becomes healthy, helps get rid of all kinds of obesity, strengthens the immune system and prolongs youth.
Before creating the right nutrition menu for a week to lose weight, you need to learn which foods you should eat and which you should stay away from.
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 should not corner yourself with rigid boundaries;There is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it is harmful, but if the dessert or pastries are made with your own hands from healthy ingredients, a little will be okay.Control the amount of food you eat, do not exceed the allowed calorie limit;Everything will be fine.
- Say no to fried foods. It is useful to bake, boil and cook in a double boiler, 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 fresh vegetable salad.
- Alcohol. Many will agree - it is harmful, but only in large quantities.Small doses of good wine are acceptable in PP, but not often.Try to pay less attention to it and rarely resort to it.No matter what anyone says, harmful calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- This. It is necessary to drink plenty of fluids, but not during meals.Give up twenty minutes before and thirty minutes after.It dilutes gastric juice and can make the digestive process difficult.
- Spices. Salt and various flavor enhancers help delay the elimination of liquid from the body and increase appetite.Try making your own sauces from natural and simple products.
- Mod. 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 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, unleavened bread (preferably homemade). Calculate individual fat, protein and carbohydrate needs according to the scheme -1.5 g protein, 17 g fat and 4 g carbohydrates per kilo of weight.
Proper nutrition with a rich menu for each day will help you quickly get back in order.As soon as you start paying attention to your food, you will see the results and at the same time, you will understand that it is not a hard labor but pleasure.
Recommendation: Start eating an hour after sleeping.Drink a glass of water before eating.Pay attention to your intervals during the day.You can eat after 2-3 hours.Dinner before bedtime occurs no later than two to three hours.
Another important point. Write down and take into account even the smallest things.You took a sip of juice, an extra piece of bread - write it down.There are also calories to count.
PP menu recommendations for a week for weight loss
make a list, see the products that will be included.Distribute them over different days.Never skip breakfast and make it filling.Try to include half the normal carbs, 30% protein, and only 20% fats.
Dinner will be goodIf you spend it accompanied by 5-9% cottage cheese and boiled breast.It is possible to replace poultry with fish.
Eat during breaks Fruit between main meals.Buy them only from trusted retail outlets or, better yet, from the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be satisfying.
Drink plenty of fluids, I love green tea and still water.They are beneficial for the gastrointestinal tract and the whole body as a whole.
Weekly healthy nutrition menu for every day
Monday
- Breakfast: Oatmeal or rice boiled in water with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: Green apple is recommended before lunch.
- Lunch: borscht with broth, some lean meat, sour cream for sauce, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: seasoned chicken breast cutlets and canned peas as a side dish.Small pieces are placed in a Teflon-coated pan without oil.Light frying for a few minutes - everything is ready.
This is just an approximate healthy eating menu for Monday;can be adjusted to suit your preferences.
Tuesday
- Breakfast: buckwheat porridge, water, a glass of kefir, boiled egg, tea with honey.
- Snack: banana.
- Lunch: Homemade sausages, wheat pasta, unsweetened dried fruit compote, vegetable salad.Make homemade sausages from chicken or turkey fillets.Grind it in a meat grinder, add some spices, herbs and onions.Wrap the sausages in stretch film and steam or boil them.
- Snack: children's cottage cheese.
- Dinner: steamed hake or pollock, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: Everyone's favorite low-fat cottage cheese casserole, cheese bread, tea with honey.
- Snack: ten hazelnuts.
- Lunch: Chicken or beef meatballs cooked in a double boiler or oven, boiled vegetables, bread.
- Snack: kefir.
- Dinner: Lazy cabbage rolls made from diet meat, rice and cabbage, vegetable salad.
Follow this inexpensive proper nutrition menu for weight loss;You will see and feel results within a few weeks.
Thursday
This day was created to unload.You can choose buckwheat, kefir, apple or cottage cheese.
If you do not want to fast, 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, juice.
- Snack: omelet.
- Dinner: oven-baked breast with red pepper and garlic, radish salad, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, scrambled eggs, tea with honey.
- Snack: sweet and sour apple salad and fresh kale.
- Lunch: Beetroot soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: boiled lean beef with zucchini.
It is recommended to consume flaxseed oil, which enriches the body with vitamins and healthy fats, on an empty stomach in the morning.
Sunday
- Breakfast: oatmeal pancakes with curd cream and herbs, a few pieces of cheese.
- Snack: Pumpkin fritters.
- Lunch: Baked new potatoes, stewed kale with turkey.
- Snack: homemade poultry jellied meat.
- Dinner: sugar-free cheesecake with sour cream.
When deciding on a healthy food menu for a week for weight loss, focus on variety. A monotonous diet poses a danger of breakage.
Alternative foods: Cook the rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to cook, boil, steam and even fry in a dry pan.
Don't deprive yourself of your favorite desserts, cook them yourself.The important thing is to maintain the ratio of protein, fat and carbohydrates and not exceed your calorie intake for weight loss.Try to eat a large meal in the morning and drink enough water.