You want to look slim at any time of the year, especially in the summer.Women try to lose excess weight, but it does not always work.It all depends on the wrong diet.This article discusses in detail the menu of a healthy diet for a week every day.It helps to adjust the diet and accelerates the process of losing weight.
Let's get to know the "healthy food", which has been talked about so much lately. This means that you have to eat balanced ingredients throughout your life. There must be a precisely calculated amount of fat, protein and carbohydrates for each day. This ratio makes food healthy, helps to get rid of any degree of obesity, strengthens the immune system and prolongs youth.
Before creating a proper nutrition menu for a week to lose weight, you need to find out which foods to eat and which to avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.During the diet, it is better to exclude all this and eat vegetables, but not everything is so simple.You shouldn't box yourself into a corner with rigid boundaries;there is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it's harmful, but it doesn't hurt a bit 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 allowed calorie limit, and everything will be fine.
- Say no to fried food. Baking, boiling and cooking in a double boiler is beneficial, but don't forget that fresh vegetables and fruits are much more useful.Any heat treatment kills a certain amount of elements and vitamins.
- Plan dinner. Always keep it light, mostly protein.Add proper nutrition to your evening menu.For example, if you are preparing fish or chicken, bake, steam or boil it and add a salad of fresh vegetables.
- Alcohol. Many agree - it is harmful, but only in large quantities.A small amount of good wine is acceptable on PP, but not often.Try to pay less attention to this and you will rarely resort to it.Whatever we say, alcoholic beverages hide harmful calories.As a side effect of alcohol consumption, the appetite increases.
- Water. Drink plenty of fluids, but not during meals.Give up twenty minutes before and thirty minutes after.It dilutes the gastric juices and can make the digestion process difficult.
- Spices. Salt and various flavor enhancers help delay 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 decision.Try not to miss time.If this is not possible, a small snack in the form of a portion of nuts (50 g) or water filled 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 fat, protein and carbohydrate needs according to the scheme -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of body weight.
Proper nutrition with a varied daily menu will help you get in shape quickly.As soon as you start watching the food, you will see the result and at the same time understand that it is not hard work, but pleasure.
Advice: Start eating an hour after going to bed.Drink a glass of water before a meal.Keep an eye on the intervals throughout the day.You can eat after 2-3 hours.Dinner is served no later than two to three hours before going to bed.
Another important point. Write it down and take into account the little things.A sip of juice, you ate an extra piece of bread - write.There are also calories to count.
Recommendations for the PP menu for a week to lose weight
Making a list, look at the products included in it.Distribute them on different days.Never skip breakfast and make it filling.Try to include half of the norm of carbohydrates, 30% of proteins and only 20% of fats.
Dinner will be good, if you fill it with cottage cheese 5-9% and cooked breast.It is possible to substitute poultry for fish.
Eat during breaks Fruits between main meals.Just buy them in trusted retail stores or even better at the market (especially in season).
Consider personal activity.For people who are active, move a lot or do mental work, breakfast should be hearty.
Drink plenty of fluids, they like green tea and still water.They are beneficial for the gastrointestinal tract and the whole body.
Weekly healthy food menu 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 steak, seasoned to taste, canned peas as a side dish.Place the small pieces in a Teflon-coated pan without oil.A few minutes of easy baking - everything is ready.
This is just an approximate healthy eating menu for Monday;can be adjusted according to your taste.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, boiled egg, tea with honey.
- Snack: banana.
- Lunch: homemade sausage, durum wheat pasta, sugar-free dried fruit compote, vegetable salad.Make homemade sausage from chicken or turkey fillets.Grind in a meat grinder, add some spices, herbs and onion.Wrap the sausages in foil and steam or cook them.
- Snack: children's cottage cheese.
- Dinner: steamed hake or pollock, boiled beetroot salad with sour cream and garlic.
Wednesday
- Breakfast: everyone's favorite casserole with low-fat cottage cheese, cheese bread, tea with honey.
- Snack: ten nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, steamed vegetables, bread.
- Snack: kefir.
- Dinner: loose cabbage rolls made from diet meat, rice and cabbage, vegetable salad.
Follow this inexpensive menu of proper nutrition for weight loss and you'll see and feel results within a few weeks.
Thursday
This day was made for unloading.You can choose buckwheat, kefir, apple or cottage cheese.
If you don't want to keep 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: zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: omelette.
- Dinner: oven-roasted paprika, garlic breast, radish, cucumber and boiled egg salad.
Saturday
- Breakfast: barley porridge, fried egg, 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 veal with steamed pumpkin.
In the morning, on an empty stomach, it is recommended to take linseed oil, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancakes with curd cream and herbs, a few slices of cheese.
- Snack: Fried zucchini.
- Lunch: baked new potatoes, steamed cabbage with turkey.
- Snack: homemade poultry jellied meat.
- Dinner: unsweetened cheesecake with sour cream.
When deciding on a healthy meal plan for a week to lose weight, focus on variety. A monotonous diet threatens to break.
Alternative dishes: cook the rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to fry, steam, steam and even fry in a dry pan.
Don't deprive yourself of your favorite sweets, cook them yourself.The most important thing is to maintain the ratio of proteins, fats and carbohydrates, and in order to lose weight, do not exceed the calorie intake.Try to eat a lot in the morning and drink enough water.