You want to look slim at any time of the year, especially in the summer.Women try to get rid of excess weight, but it does not always succeed.It is all related to poor nutrition.This article details a healthy diet menu for each day of the week.This 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 lately. This means eating balanced components throughout life. The exact amount of fat, protein and carbohydrates should be calculated for each day. In such proportions, food becomes healthy, helps to get rid of any degree of obesity, strengthens the immune system and prolongs youth.
Before creating a proper diet menu for a week to lose weight, you need to find out what foods you should eat and which foods you should avoid.
Avoiding mistakes
Everyone knows that flour, fried and fatty foods are harmful.When following a diet, it is better to turn it all off and eat vegetables, but not everything is so simple.You shouldn't box yourself into a corner with strict boundaries;there is a way to not deprive yourself of your favorite treats.
- Floury and sweet. Yes, it's harmful, but it works a little bit if the dessert or cookies are made with your own hands from healthy ingredients.Control the amount of food you eat, do not exceed the allowable amount of calories, and everything will be fine.
- Say no to fried. Bake, boil and boil in a double boiler, 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 with protein.Add proper nutrition to your evening menu.For example, if you are cooking fish or chicken, bake, stew or boil them and add a fresh vegetable salad.
- Alcohol. Many will agree - it is harmful, but only in large quantities.Small doses of good wine are acceptable on PP, but not often.Try to pay less attention to it and use it rarely.Regardless, the 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.Quit it twenty minutes before and thirty minutes after.It dilutes the gastric juice and can complicate the digestive process.
- Spices. Salt and various flavor enhancers help delay the elimination of fluid from the body and increase appetite.Try to make your own 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, have 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 that 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 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 each day will help you quickly get in order.As soon as you start looking at your 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 an hour after sleep.Drink a glass of water before eating.Keep track of your intervals throughout the day.You can eat after 2-3 hours.Before going to bed, dinner takes place no later than two to three hours.
Another important point. Write down and take note of even the smallest details.A sip of juice, eat 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
Creating a list, take a look at the products it will feature.Divide them into different days.Never skip breakfast and make it hearty.Try to include half of your carbohydrate intake, 30% protein and only 20% fat.
Dinner will be good, if you spend it in the company of cottage cheese 5-9% and boiled breast.Poultry meat can be replaced with fish.
Eat during breaks Fruit between main meals.Just buy them from trusted retail outlets or even better at the market (especially during the season).
Consider personal action.Active people who move a lot or engage in mental work should have a hearty breakfast.
Drink plenty of fluids, love green tea and still water.They are good for the gastrointestinal tract and the whole body in general.
Weekly healthy food menu for each day
Monday
- Breakfast: oatmeal or rice, boiled in water, with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snacks: a green apple is recommended before lunch.
- Lunch: beetroot soup with beef broth, a little lean meat, sour cream for sauce, a slice of wholemeal bread, fresh vegetable salad.
- Snack: boiled egg.
- Dinner: chicken breast chop, seasoned to taste and canned peas as a side dish.Place small pieces in a Teflon-lined pan without oil.A few minutes of light baking - everything is ready.
This is just an approximate healthy eating menu for Monday;it can be customized according to your preferences.
tuesday
- Breakfast: buckwheat porridge with water, a glass of kefir, 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 a little seasoning, greens and onions.Sausages are rolled in cling film and steamed or boiled.
- Snacks: children's cottage cheese.
- Dinner: steamed hake or pollack, boiled beetroot salad with cream and garlic.
Wednesday
- Breakfast: everyone's favorite low-fat cottage cheese casserole, bread with cheese, tea with honey.
- Snacks: ten any nuts.
- Lunch: chicken or beef meatballs, cooked in a double boiler or in the oven, stewed vegetables, bread.
- Snacks: kefir.
- Dinner: lazy cabbage rolls from dietary meat, rice and cabbage, vegetable salad.
Follow this inexpensive healthy diet plan for weight loss and you'll see and feel results within weeks.
Thursday
This day was made for unloading.You can choose buckwheat, kefir, apples or cottage cheese.
If you do not 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.
- Snacks: kefir with bran.
- Lunch: stuffed zucchini with cheese, boiled rice, fruit juice.
- Snacks: omelette.
- Dinner: oven-baked brisket with peppers and garlic, radish, cucumber and boiled egg salad.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Snacks: salad of sweet and sour apples and fresh cabbage.
- Lunch: beetroot soup with turkey, bread, vegetable salad.
- Snacks: low-fat cottage cheese with cream.
- Dinner: lean veal 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.
sunday
- Breakfast: oat pancake with cottage cheese cream and greens, a few pieces of cheese.
- Snacks: deep-fried zucchini.
- Lunch: fried new potatoes, stewed cabbage with turkey.
- Appetizer: Homemade poultry with jelly.
- Dinner: unsweetened cheesecakes with sour cream.
When deciding on a healthy diet menu for a week of weight loss, focus on variety. A monotonous diet threatens to break down.
Alternative dishes: cook rabbit, then replace it with fish or chicken fillet, add beef or seafood.It is recommended to bake, stew, steam and even fry in a dry pan.
Do not deprive yourself of your favorite sweets, make them yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates, and not exceed the calorie intake for weight loss.Try to eat a big meal in the morning and drink enough water.