At any time of the year you want to look slim, especially in 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 the menu of healthy food 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 talked about so much recently. It means eating balanced components throughout life. There should be an exact calculated 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 find out which foods you should eat and which foods you should avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.When dieting, it is better to exclude all these and eat vegetables, but not everything is so simple.You don't have to box yourself into a corner with rigid boundaries;there is a way not to deprive yourself of your favorite sweets.
- Floury and sweet. Yes, it's harmful, but a little is okay if the cakes 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 foods. Bake, boil and cook in a double boiler are useful, but do not forget that fresh vegetables and fruits are much more useful.Each thermal treatment kills a certain amount of elements and vitamins.
- Plan dinner. It should always be light, mostly protein.Add the right food to your evening menu.For example, if you are preparing fish or chicken, bake, broil or boil it and add a salad of 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 turn to it.Whatever may be said, 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 liquids, but not during meals.Give up twenty minutes before and thirty minutes after.It dilutes the gastric juice and can complicate the digestion process.
- Spices. Salt and various flavor enhancers help delay the removal of fluids from the body and increase appetite.Try to make your sauces from natural and simple products.
- Mode. 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 piece of nuts (50 g) or water with honey and lemon.
Proper food - menu for every day
Remember, the diet should include lean meat, fish, dairy products, fruits, cereals, vegetables, yeast-free bread (preferably homemade). Calculate individual needs for fats, proteins 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 fix yourself.As soon as you start watching your food, you will see the result and at the same time you will understand that this is not hard work, but pleasure.
Tips: Start eating an hour after bedtime.Drink a glass of water before your meal.Keep an eye on your intervals throughout the day.You can eat after 2-3 hours.Before bedtime, dinner is served no later than two to three hours.
Another important point. Write down and consider even the little things.A sip of juice, you ate an extra piece of bread - write it down.There are also calories 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.Spread them over different days.Never skip breakfast and make it packed.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 on vacation Fruits between main meals.Just buy them at reliable retail outlets, or better yet at the market (especially during the season).
Consider personal activity.For active people who move a lot or do mental work, breakfast should be plentiful.
Drink plenty of fluids, they love green tea and still water.They are beneficial for the gastrointestinal tract and the whole body as a whole.
Weekly menu of healthy food 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: beetroot soup with beef juice, some lean meat, sour cream for dipping, a slice of rye bread, salad with fresh vegetables.
- Snack: boiled egg.
- Dinner: piece of chicken breast, seasoned to taste and canned peas as a side dish.The small pieces are placed in a pan coated with Teflon without oil.A few minutes of light frying - everything is ready.
This is just a rough healthy food menu for Monday;can be adjusted to suit your preferences.
Tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, a boiled egg, tea with honey.
- Snack: banana.
- Lunch: homemade sausage, durum wheat pasta, compote with dried fruits without sugar, 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.
- Snack: cottage cheese for children.
- Dinner: Boiled cod or pollock, boiled beet 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 nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or oven, boiled vegetables, bread.
- Snack: kefir.
- Dinner: lazy cabbage rolls made from dietary meat, rice and cabbage, vegetable salad.
Follow this free menu of proper nutrition for weight loss and in a few weeks you will see and feel the results.
Thursday
This day was created for download.You can choose buckwheat, kefir, apple 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: omelette.
- Dinner: brisket 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: beet soup with turkey, bread, vegetable salad.
- Snack: low-fat cottage cheese with sour cream.
- Dinner: lean beef stewed with pumpkin.
It is recommended to include linseed oil in the morning on an empty stomach, which enriches the body with vitamins and healthy fats.
on sunday
- Breakfast: oat pancake with cottage cheese cream and herbs, a few pieces of cheese.
- Snack: Zucchini.
- Lunch: baked new potatoes, boiled cabbage with turkey.
- Snack: homemade chicken.
- Dinner: sugar-free cheesecakes 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 meals: cook the rabbit, then replace it with fish or chicken fillets, add beef or seafood.Baking, boiling, steaming and even frying in a dry pan are recommended.
Do not deprive yourself of your favorite sweets, cook them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates and not to exceed the intake of calories for weight loss.Try to eat a big meal in the morning and drink enough water.