At 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's all about the wrong diet.This article discusses in detail a healthy eating menu for a week for each 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 discussed lately. This means eating balanced components throughout your life. There should be a calculated amount of fat, protein and carbohydrates every day.
Before you make a proper nutrition menu for a week for weight loss, you need to know which foods you should eat and which you should avoid.
Avoid mistakes
Everyone knows that flour, fried foods and fats are dangerous.When dieting, it is better to exclude all this and eat vegetables, but not everything is so simple.You can't drive yourself into a corner with rigid boundaries;There are ways to not deprive yourself of your favorite foods.
- Floury and sweet. Yes, it's dangerous, but it's a little better if desserts or baked goods are made with your own hands from healthy ingredients.Control the amount of food you eat, do not go to the allowed 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 more useful.Any heat treatment kills a number of elements and vitamins.
- Plan dinner. It should always be light, mostly protein.Add proper nutrition to your evening menu.For example, if you prepare fish or chicken, bake, boil or stew and add a salad of fresh vegetables.
- Alcohol. Many will agree - it is dangerous, but only in large quantities.A small dose of good wine is acceptable on PP, but not always.Try to pay attention to this and rarely take it.Whatever can be said, dangerous calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- Water. It is necessary to drink a lot of liquid, but not during meals.Give it twenty minutes before and thirty minutes after.It dilutes gastric juices and can complicate the digestive process.
- Seasoning. Salt and various flavor enhancers help delay the removal of fluid from the body and increase appetite.Try making your own sauce from natural and easy products.
- Mode. Eating at the same time is the right decision.Try not to miss your time.If this is not possible, there is a 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, grains, vegetables, yeast-free bread (preferably homemade). Calculate individual needs for fat, protein and carbohydrates according to the scheme -1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of weight.
Proper nutrition with a varied menu for every day will help you quickly get yourself in shape quickly.As soon as you start watching your food, you will see the results, and at the same time you will understand that this is not hard labor, but pleasure.
Advice: Start eating an hour after sleeping.Drink a glass of water before eating.Observe the intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner happens no later than two to three hours.
One more important thing. Write down and take into account even the little things.Sip juice, you eat an extra piece of bread - write.There are also calories to count.
Recommendations for PP menu for a week for weight loss
Make a list, see the products that will be included in it.Distribute them over several days.Never skip breakfast and make it filling.Try to include half the norm of carbohydrates, 30% to protein and only 20% to fat.
Dinner will be delicious, if you spend it in the company of 5-9% cottage cheese and stewed breast.It is possible to replace chicken with fish.
Eat during breaks Fruits are among the main foods.Only buy them at a trusted grocery store, or even better at the market (especially during the season).
Consider personal activities.For active people who move a lot or do mental work, breakfast should be warm.
Drink plenty of fluids, love green tea and still water.They are useful for the gastrointestinal tract and the rest of the body as a whole.
Weekly Healthy Meal Menu for Every Day
Monday
- Breakfast: Oatmeal or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: Before lunch, a green apple is recommended.
- Lunch: Beet soup with beef broth, lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: Boiled eggs.
- Dinner: Chicken Bayi Chick, seasoned with flavor 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 a healthy eating menu for Monday;It can be adjusted to suit your preferences.
Tuesday
- Breakfast: Buckwheat porridge with water, a glass of kefir, boiled egg, tea with honey.
- Snack: Banana.
- Lunch: Homemade sausage, durum wheat pasta, unsweetened dried fruit compote, vegetable salad.Make homemade sausage from chicken or turkey.Grind in a meat grinder, add some spices, herbs and onions.Roll the sausage in cling film and steam or boil.
- Snack: Children's Cottage Cheese.
- Dinner: Steamed hake or pollock, stewed beet salad with sour cream and garlic.
Wednesday
- Breakfast: Everyone's favorite low-fat cottage cheese casserole, bread with cheese, tea with honey.
- Snack: Ten nuts.
- Lunch: Beef or beef, 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 proper diet for weight loss, and in a few weeks you will see and feel the results.
Thursday
Today was created to unload.You can choose buckwheat, kefir, apple or cottage cheese.
If you don't want to do a fasting day, 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: Omelet.
- Dinner: Breast with paprika and garlic, baked in the oven, carrot salad, cucumber and boiled egg.
Saturday
- Breakfast: Barley porridge, fried egg, tea with honey.
- Snack: Sweet and sour apple salad and fresh cabbage.
- Lunch: Beet soup with turkey, bread, vegetable salad.
- Snack: Low-fat cottage cheese with sour cream.
- Dinner: Stewed lean veal with pumpkin.
It is recommended to include hemp oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: Oat pancakes with curd cream and herbs, a few slices of cheese.
- Snack: Zucchini Fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Snack: Jellied Chicken Jellied Meat.
- Dinner: Sugar-free pancakes with sour cream.
When deciding on a healthy meal plan for the week for weight loss, focus on variety. A boring diet threatens to break.
Alternative food: Cook the rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to bake, boil, steam and even fry in a dry pan.
Do not spare yourself from your favorite sweets, cook it yourself.The main thing is to maintain the ratio of protein, fat and carbohydrates, and not exceed your calorie intake for weight loss.Try to eat a big meal in the morning and drink enough water.