At any time of the year you want to look slim, especially in summer.Women try to lose excess weight, but it does not always work.It's all about the wrong diet.This article will discuss in detail the healthy food menu for each day for a week.This 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 talked about a lot lately. This means eating balanced components throughout life. The exact amount of fats, proteins and carbohydrates should be calculated every day. Food in such a proportion becomes healthy, helps to remove any degree of obesity, strengthens the immune system and prolongs youth.
Before creating a proper food menu for weight loss for a week, you need to figure 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 these things and eat vegetables, but everything is not so simple.You don't have to drive yourself into a corner with rigid boundaries;There is a way to not cut back on your favorite foods.
- Floury and sweet. Yes, it's harmful, but it's a little good if the dessert or baked goods are made with 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, stewing and boiling in a double boiler are useful, 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, preferably protein.Add the right food to your evening menu.For example, if you are cooking fish or chicken, bake, broil or boil it and add a fresh vegetable salad.
- alcohol. Many will agree - it is harmful, but only in large quantities.Small doses of fine wine are acceptable on PP, but not often.Try to pay less attention to it and apply it rarely.Regardless, harmful 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 juice and can make digestion more difficult.
- Spices. Salt and various flavor enhancers help delay the elimination of fluid from the body and increase appetite.Try to prepare sauces from natural and simple products.
- mode. Eating at the same time is the right decision.Try not to miss your time.If this is not possible, eat a small snack of a piece of nuts (50 g) or water with honey and lemon.
Proper nutrition - menu every day
Remember, the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, yeast-free bread (preferably homemade). Calculate the individual needs of fats, proteins and carbohydrates according to the chart - 1.5 g of protein, 17 g of fat and 4 g of carbohydrates per kilogram of weight.
Eating right every day with a varied 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 you will understand that it is not hard work, but pleasure.
Tip: Start eating one hour after bedtime.Drink a glass of water before eating.Track your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner is served not later than two or three hours.
Another important point. Write down and note even the smallest details.One sip of juice, eat extra bread - write.There are also calories to be counted.
Recommendations for the PP menu for weight loss for a week
making a list, see what products will be included in it.Spread them over different days.Never skip breakfast and make it filling.Try to include half of the norm of carbohydrates, 30% protein and only 20% fat.
Dinner will be good, if you spend 5-9% of cottage cheese and boiled breast in the company.It is possible to replace the bird with fish.
Eat during breaks Fruit between main meals.Just buy them from trusted retailers, 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 hearty.
Drink plenty of fluids, I like green tea and boiling water.They are useful for the gastrointestinal tract and the body as a whole.
Weekly healthy food menu every day
Monday
- Breakfast: oatmeal or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Breakfast: green apple is recommended before lunch.
- Lunch: beetroot soup with beef broth, a little lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Breakfast: boiled egg.
- Dinner: a piece of chicken breast, seasoned to taste and canned peas as a garnish.Small pieces are placed in a Teflon-lined pan without oil.A few minutes of light frying - everything is ready.
This is just Monday's healthy meal menu;It can be customized to your preferences.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, boiled egg, tea with honey.
- Breakfast: banana.
- Lunch: homemade sausage, whole 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.Roll the sausages in film and steam or boil them.
- Breakfast: 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, bread with cheese, tea with honey.
- Breakfast: ten nuts of any kind.
- Lunch: chicken or beef balls cooked in a double boiler or oven, stewed vegetables, bread.
- Breakfast: kefir.
- Dinner: lazy cabbage rolls from diet meat, rice and cabbage, vegetable salad.
Follow this inexpensive menu of proper nutrition for weight loss and you will see and feel the results in a few weeks.
Thursday
This day was created for relaxation.You can choose buckwheat, kefir, apple or cottage cheese.
If you don't want 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.
- Breakfast: kefir with bran.
- Lunch: Zucchini stuffed with cheese, boiled rice, fruit juice.
- Breakfast: Omelet.
- Dinner: breast with paprika and garlic, baked in the oven, radish, cucumber and boiled egg salad.
Saturday
- Breakfast: barley porridge, fried egg, tea with honey.
- Snack: salad with sweet and sour apples and fresh cabbage.
- Lunch: beet soup with turkey, bread, vegetable salad.
- Breakfast: low-fat cottage cheese with sour cream.
- Dinner: lean veal with stewed pumpkin.
It is recommended to take flaxseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancake with cottage cheese cream and herbs, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: baked new potatoes, stewed cabbage with turkey.
- Breakfast: homemade jellied poultry meat.
- Dinner: sugar-free cheesecakes with sour cream.
When deciding on a menu of healthy foods for weight loss for a week, focus on variety. Monotonous diet threatens to break.
Alternative food: cook rabbit, then substitute fish or chicken fillet, add beef or seafood.Dry frying, boiling, steaming and even frying are recommended.
Do not miss out on your favorite sweets, prepare them yourself.The important thing is to maintain the ratio of proteins, fats and carbohydrates and not exceed your caloric intake for weight loss.Try to eat a large amount in the morning and drink enough water.