You want to look slim any time of the year, especially in summer.Women try to lose excess weight, but it does not always work.All about the wrong diet.This article discusses in detail the menu of a healthy diet every day for a week.This will help you adjust your diet and speed up the weight loss process.
Let's meet the term "healthy foodSo much has been said lately.
Before creating a proper nutrition menu for a week for weight loss, you should learn which foods to eat and which to avoid.
Avoid mistakes
Everyone knows that flour, fried and fatty foods are harmful.When dieting, it is better to exclude all this and eat vegetables, but everything is not so simple.You shouldn't back yourself into a corner with hard boundaries;There is a way to avoid depriving yourself of your favorite foods.
- Floury and sweet. Yes, it's unhealthy, but it's a little better if the dessert or baked goods are made with your hands from healthy ingredients.Control the amount of food you eat, do not go over the allowed calorie limit and everything will be fine.
- Say no to fried one. Baking, boiling and cooking in a double boiler are useful, but do not forget that fresh vegetables and fruits are more useful.Any heat treatment kills a certain amount of elements and vitamins.
- Plan a meal. It should always be light, mostly protein.Add proper nutrition to the evening menu.For example, if you are preparing fish or chicken, bake, bake or boil it and add a salad of fresh vegetables.
- Alcohol. Many will agree - it is harmful, but only in large quantities.Small kefin puna is acceptable in PP, but not often.Try to pay less attention to it and rarely refer to it.Whatever one may say, harmful calories are hidden in alcoholic beverages.As a side effect of drinking alcohol, appetite increases.
- Water. Drink plenty of fluids, but not during meals.Give twenty minutes before and thirty minutes after.It dilutes gastric juice and can make digestion difficult.
- Spices. Salt and various flavor enhancers help delay fluid removal 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, there is a small snack in the form of nuts (50 g) or water with honey and lemon.
Proper nutrition - a 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 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 get in order.After you start tracking 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 your meal.Pay attention to your breaks throughout the day.You can eat after 2-3 hours.Before going to bed, dinner happens no later than two to three hours.
Another important point. Write and take into account the little things.Eat a sip of water, an extra piece of bread - write.There are also calories to count.
Recommendations for a PP menu for a week to lose weight
Converted to a list, see the products that will be included in it.Distribute them on different days.Never skip breakfast and make it filling.Try to include up to half of carbohydrates, 30% of proteins and only 20% of fats.
Dinner will be good, if you spend it on cottage cheese 5-9% and boiled breast.Poultry can be replaced with fish.
Eating during breaks Fruits between main meals.Buy them at reputable retailers or, better yet, at the market (especially in season).
Review personal activity.For active people who move a lot or do mental work or do mental work, breakfast should be hearty.
Drink plenty of fluids, I love green tea and water again.They are useful for the gastrointestinal tract and the whole body as a whole.
Weekly healthy meal menu for every day
Monday
- Breakfast: Oatmeal or rice, boiled in water, honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: a green apple is recommended before lunch.
- Lunch: Beetroot soup with beef broth, lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled eggs.
- Dinner: Chopped chicken breast, relish and canned peas as a side dish.Small pieces are placed in a Teflon-coated frying pan without oil.A few minutes of light frying - everything is ready.
This is just an approximate healthy eating menu for Monday;It can be adjusted according to your preferences.
Tuesday
- Breakfast: buckwheat 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 onions.Wrap the sausages in film and steam or boil the sausages.
- Snack: Kindergarten.
- Dinner: Steamed hake or dirty, boiled beet salad with sour cream and garlic.
on Wednesday
- Breakfast: Everyone's low-fat cottage cheese, bread with cheese, tea with honey.
- Snack: ten nuts.
- Lunch: Chicken or beef meatballs, baked in a double boiler or oven, baked vegetables, bread.
- Snack: kefir.
- Dinner: Lazy cabbage rolls made from diet meat, rice and cabbage, vegetable salad.
Follow the right nutrition menu for weight loss and you will see and feel the results within a few weeks.
Thursday
Created for unloading today.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: A bowl of lazy oatmeal with cinnamon and honey, homemade bread, a sandwich with cottage cheese and red fish.
- Snack: kefir with bran.
- Lunch: Balucchini, stuffed with cheese, boiled rice, fruit juice.
- Snack: omelette.
- Dinner: breast with paprika and garlic, baked in the oven, salad of radish, cucumber and boiled egg.
Saturday
- Breakfast: Barley porridge, fried eggs, tea with honey.
- Snack: Sweet and sour apple and fresh cabbage salad.
- Lunch: Turkey, bread, beetroot soup with vegetable salad.
- Snack: Low-fat cottage cheese with sour cream.
- Dinner: Lean veal cooked with pumpkin.
It is recommended to take flaxseed oil in the morning on an empty stomach, it enriches the body with vitamins and healthy fats.
Sunday
- Breakfast: oat pancakes and sour cream and herbs, a few pieces of cheese.
- Appetizer: Zucchini Fritters.
- Lunch: Baked new potatoes, stewed cabbage with turkey.
- Snack: Homemade poultry meat.
- Dinner: cheese sweetened with sour cream.
When deciding on a healthy food menu for a week for weight loss, pay attention to variety. A monotonous diet threatens to break.
Alternative foods: Cook rabbit, then replace with fish or chicken fillet, add beef or seafood.It is recommended to cook in a dry frying pan, trust, steam and even fry.
Do not deprive yourself of your favorite sweets, cook yourself.The main thing is to maintain the ratio of proteins, fats and carbohydrates and not to exceed the caloric intake for weight loss.Try to eat a big meal in the morning and drink enough water.