You want to look slim any time of the year, but especially in the summer.Women try to lose excess weight, but this doesn't always work.This is all caused by wrong eating habits.This article discusses in detail a healthy and nutritious menu for each day of the week.It will help you adjust your diet and speed up the weight loss process.
Let’s get to know each other”healthy foodIt's been talked about a lot lately.This means eating a balanced amount of ingredients throughout your life.Daily intake of fat, protein and carbohydrates must be accurately calculated.In such proportions, food becomes healthy, helps eliminate any degree of obesity, strengthens the immune system and prolongs puberty.
Before planning a proper nutrition menu for weight loss for the week, you need to find out which foods you should eat and which foods you should avoid.
avoid mistakes
Everyone knows that flour, fried and greasy food are harmful.When dieting, it's best to eliminate all this and eat vegetables, but not everything is that simple.You shouldn't paint yourself into a corner with strict boundaries; there's a way to avoid losing your favorite treats.
- Powdery and sweet.Yes, it can be harmful, but if the dessert or baked goods are handmade with healthy ingredients, a little goes a long way.Control the amount you eat, don't exceed the allowed calorie limit, and everything will be fine.
- Say no to fried ones.Baking, boiling and cooking in a double boiler are all beneficial, but don't forget that fresh vegetables and fruits are even more useful.Any heat treatment will kill a certain amount of elements and vitamins.
- Plan dinner.It should always be light and mostly protein.Add proper nutrition to your dinner menu.For example, if you're preparing fish or chicken, bake, stew, or boil them and add a fresh salad greens.
- Alcohol.Many people would agree - it is harmful, but only in large amounts.A small amount of good wine is acceptable on PP, but not often.Pay as little attention to this as possible and rarely resort to it.Despite what people say, there are harmful calories hidden in alcoholic beverages.A side effect of drinking alcohol is increased appetite.
- water.It is necessary to drink plenty of fluids, but not with meals.Give up in the first twenty minutes, give up in the last thirty minutes.It dilutes gastric juices and complicates the digestive process.
- Seasoning.Salt and various flavor enhancers help delay the elimination of fluids from the body and increase appetite.Try making your own sauces using natural and simple products.
- model.Eating at the same time was the right decision.Try not to miss your time.If this is not possible, have a small snack, i.e. a serving of nuts (50 g) or water with honey and lemon.
Proper nutrition - a daily menu
Remember that the diet should include lean meats, fish, dairy products, fruits, cereals, vegetables, yeast-free bread (preferably homemade). Calculate individual fat, protein and carbohydrate needs according to planPer kilogram of body weight - 1.5 grams of protein, 17 grams of fat and 4 grams of carbohydrates.
Proper nutrition provided by a varied daily menu will help you recover quickly.Once you start watching your food, you'll see the results and you'll understand that it's not drudgery, it's joy.
suggestion:Start eating one hour after going to bed.Drink a glass of water before meals.Pay attention to time intervals throughout the day.You can eat after 2-3 hours.Dinner should be no later than two to three hours before going to bed.
Another important point.Write down and think about even the little things.Take a sip of juice and you eat an extra piece of bread - write.There are also calories to count.
Weekly weight loss PP menu recommendation
make a list, to see what products will be included.Distribute them to different days.Never skip breakfast and keep it full.Try to eat half your normal amount of carbohydrates, 30% protein, and only 20% fat.
dinner would be nice, if you spend it in the company of 5-9% cottage cheese and boiled breast milk.Fish can be substituted for poultry.
eat during breaksEat fruit between main meals.Just buy it at a trustworthy retail store, or better yet, at the market (especially during the peak season).
Consider personal activities.For active people who exercise regularly or engage in mental work, breakfast should be rich.
drink lots of fluids, like green tea and purified water.They are useful for the gastrointestinal tract and the entire body.
Daily weekly healthy eating menu
on Monday
- Breakfast: oatmeal or rice, boiled with honey and nuts, banana, bread and cheese sandwich, green tea.
- Snack: It is recommended to eat a green apple before lunch.
- Lunch: beetroot and beef soup, some lean meat, sour cream for dressing, a slice of rye bread, fresh vegetable salad.
- Snack: boiled eggs.
- Dinner: Chicken breast cut into cubes, seasoned, canned peas on the side.Place the cubes in an oil-free, Teflon-coated skillet.Fry lightly for a few minutes - everything is ready.
This is just an approximate healthy nutrition menu for Monday; it can be adjusted to your preference.
Tuesday
- Breakfast: buckwheat porridge with water, a cup of kefir, a boiled egg, honey tea.
- Snack: Banana.
- Lunch: Homemade sausages, durum wheat pasta, sugar-free dried fruit preserves, vegetable salad.Make homemade sausage from chicken or turkey slices.Grind in a meat grinder and add a few spices, herbs and onions.Wrap the sausage in plastic wrap and steam or boil it.
- Snack: Cheese for kids.
- Dinner: Steamed cod or cod, boiled beet salad with sour cream and garlic.
Wednesday
- Breakfast: Everyone’s favorite low-fat cheese casserole, cheese bread, honey tea.
- Snacks: any ten nuts.
- Lunch: Chicken or beef meatballs, cooked in a double boiler or oven, stewed vegetables, bread.
- Snack: Kefir.
- Dinner: Lazy cabbage rolls made of meal meat, rice and cabbage, green salad.
Follow this inexpensive weight loss menu with proper nutrition and you'll see and feel the results within a few weeks.
Thursday
This day was created for unloading goods.You can choose from buckwheat, kefir, apple or cottage cheese.
If you don't want to fast, then combine breakfast, lunch, dinner and snacks on different days of the week.
Friday
- Breakfast: canned oatmeal, cinnamon and honey, sandwiches, homemade bread, cheese and red fish.
- Snack: Kefir with bran.
- Lunch: cheese zucchini, rice, juice.
- Snack: Omelette.
- Dinner: Grilled brisket with paprika and garlic, baked in the oven, radish salad, cucumber and hard-boiled eggs.
Saturday
- Breakfast: barley porridge, fried eggs, honey tea.
- Snacks: sweet and sour apples and fresh cabbage slaw.
- Lunch: Beetroot soup with turkey, bread, and vegetable salad.
- Snack: Low-fat cottage cheese with sour cream.
- Dinner: lean veal stew with pumpkin.
It is recommended to consume flaxseed oil on an empty stomach in the morning to replenish the body with vitamins and healthy fats.
Sunday
- Breakfast: Oatmeal pancakes with curd cream and vanilla, a few pieces of cheese.
- Snack: Zucchini fritters.
- Lunch: Roasted new potatoes, turkey and cabbage stew.
- Snack: Homemade poultry aspic.
- Dinner: Unsweetened cheesecake with sour cream.
When deciding on a healthy weight-loss menu for the week, focus on variety. Monotonous eating habits may be broken.
Substitute foods: Boil rabbit, then replace with fish or chicken fillets, add beef or seafood.Recommended for baking, stewing, steaming or even dry pan frying.
Don't deprive yourself of your favorite sweets and cook your own meals.The main thing is to maintain the ratio of protein, fat and carbohydrates and not exceed the calories you consume when losing weight.Try to eat a large meal and drink enough water in the morning.