Any time of the year you want to look slim, especially in the summer.Women try to lose excess weight, but this does not always work.It all has to do with the wrong diet.This article details the healthy food menu for a week for each day.It will help you adjust your diet and speed up the weight loss process.
Let's get to know the term "healthy food", which has been discussed so much recently. It means eating balanced ingredients throughout your life. There must be a calculated exact amount of fats, 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 food menu for a week for weight loss, you need to know which foods to eat and which to avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.When dieting, it is best to exclude all these and eat vegetables, but not everything is so simple.You shouldn'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's harmful, but a little bit is okay if the dessert or pastries are made with your 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 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, mostly protein.Add proper nutrition to your evening menu.For example, if you are preparing fish or chicken, grill, cook or boil and add a salad with fresh vegetables.
- Alcohol. Many will agree - it is harmful, but only in large quantities.Small doses of fine 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, the 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.Leave it twenty minutes before and thirty minutes after.It dilutes gastric juice and can complicate the digestion process.
- Condiments. Salt and various flavor enhancers help delay the removal of fluids from the body and increase appetite.Try to make your own sauces from natural and simple products.
- Way. Eating at the same time is the right decision.Try not to waste your time.If this is not possible, drink 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, the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, bread without yeast (preferably homemade). Calculate individual needs for fat, protein and carbohydrates according to the figure -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kg of weight.
Proper nutrition with a varied menu for each day will help you quickly get yourself 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.
Advice: Start eating an hour after bedtime.Drink a glass of water before your meal.Watch your intervals during the day.You can eat after 2-3 hours.Before sleep, dinner takes place no later than two to three hours.
Another important point. Note and take note of even the little things.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
Making a list, see the products that will be included in it.Divide them into different days.Never skip breakfast and make it filling.Try to include half the norm of carbohydrates, 30% in proteins and only 20% in fats.
Dinner will be good, if you spend it in the company of 5-9% cottage cheese and boiled breast.It is possible to replace poultry with fish.
Eat at breaks Fruit between main meals.Just buy them at reputable retailers 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 rich.
Drink plenty of fluids, I love green tea and water.They are useful for the gastrointestinal tract and the entire body as a whole.
Weekly healthy food menu for every day
Monday
- Breakfast: oatmeal or rice, boiled in water, with honey and nuts, sandwich with banana, bread and cheese, green tea.
- Snack: before lunch, a green apple is recommended.
- Lunch: beetroot soup with beef stock, some lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: chicken breast steak, seasoned to taste and canned peas as a side dish.The 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 customized according 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 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.Wrap the sausages in cling film and steam or boil them.
- Snack: children's cottage cheese.
- Dinner: steamed or mashed cod, 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: ten walnuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, boiled vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls from dietary meat, rice and cabbage, vegetable salad.
Follow this inexpensive diet menu 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 jar with cinnamon and honey, a sandwich with homemade bread, cottage cheese and red fish.
- Snack: kefir with bran.
- Lunch: zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: scrambled eggs.
- Dinner: breast with paprika and garlic, baked in the oven, salad with radish, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snack: salad with 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 boiled 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 pancake with curd cream and herbs, a few pieces of cheese.
- Snack: Zucchini pancakes.
- Lunch: new baked potatoes, cabbage stew with turkey.
- Snack: homemade poultry jelly.
- Dinner: sugar-free cheese pies 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 foods: cook the rabbit, then replace it with fish or chicken fillet, add beef or seafood.Baking, boiling, steaming and even frying in a dry pan are recommended.
Don't miss out on 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.