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 an illiterate diet. This article discusses in detail the healthy nutrition menu for a week for every 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 lately. It means eating balanced components throughout your life. There must be a calculated exact amount of FBU (fats, proteins and carbohydrates) for each day. In such proportions, food becomes healthy, helps get rid of obesity of any degree, strengthens the immune system and prolongs youth.
Before you create a proper nutrition menu for a week for weight loss, you need to find out which foods you should eat and which you should avoid.
PP program
- Focus on the “food pyramid”, according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
- Combine meat with vegetables and fruits.
- If you really want it, then you can have a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
- Make sure that your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume plant proteins, which are present in large quantities in legumes, nuts and soy.
- Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.
Deadlines
Each diet can only be used for a limited period. Once results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you won’t have to give up your favorite and unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.
Proper nutrition is so healthy and beneficial that you can and even need to adhere to it throughout your life in the name of a slim figure and healthy appearance.
It's time to create a menu for yourself!
How to make a meal plan for weight loss
Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.
Meal regimen for “early people” (people who wake up, for example, at 6:00 am and go to bed at 10:00 pm)
- Have breakfast at 7:00 am
- At 10.00, have a second light breakfast
- At 13.00 go for lunch
- 16.00 time for afternoon tea
- Have dinner at 19.00
Dietary regime for “night owls” (people who get up after 9.00 am and go to bed around 00.00 am)
- Have breakfast at 10.00 am
- At 13.00 time for lunch
- At 15.00 it's time for lunch
- At 17.00 go for afternoon tea
- At 20.00 it's time for dinner
Thus, adjust your meal schedule to suit your daily routine.
Quitting the diet
During the period of losing weight on a diet by the hour, the body quickly gets used to split meals at the same time, and the stomach noticeably decreases in size. Therefore, after stopping the course, it is very easy to maintain weight if you continue to eat right. In addition, a diet option with a completely balanced menu or based on the principle of alternation can be followed throughout your life.
However, such tough options for hourly weight loss as the “Golden Hour” or the six-day express diet definitely require the right way out. After the “golden hour” method of eating, returning to your usual diet is carried out according to the following scheme:
- add one new meal every day, starting with breakfast, and if the “golden” time was in the morning, then with lunch;
- Only healthy dietary products are used to create the menu;
- In proportion to the addition of new meals, the amount of food consumed during the “golden hour” is reduced.
In almost the same way, you need to get out of the six-day express diet, only you need to increase not the number of meals, but the volume and composition of portions. It is most reasonable to add a small amount (about 50–100 g) of healthy foods from the list of permitted foods to each meal until your individual daily caloric intake is reached.
As a result of this output, in both the first and second cases, a correct transition to proper nutrition should be obtained. In the future, it is recommended to lead an active lifestyle and have a fasting day once a week. The main thing is to maintain the gained weight during the first 6 months, and then the body will get used to it and the likelihood of a new gain will significantly decrease.
What is important when creating a menu
- When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
- You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
- Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and not in volume). more than 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
- Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
- You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.
Don't forget about training
In addition to proper nutrition, you need to add a little activity into your life. The fact that you walk from the computer to the refrigerator does not apply to an active lifestyle.
Training in the gym is best. There you will pump up the nut and burn the fat. I think this is perfect.
In addition, the more muscles you have, the more calories you will burn, and the results will be faster. Especially for those who go to the gym, I wrote an article about nutrition for women who play sports.
If you are a lady and all these pieces of hardware are not for you , then you can take part in group fitness classes - aerobics, where you can also shake out your fat.
If you are too lazy to exercise, then for you my article is about how to force yourself to exercise. Well, if your motivation is fine, but you have no training experience, then go work out with a trainer.
At least just start walking. Walking to the store does not count. Walking at a brisk pace, riding a bicycle, rollerblading, or anything else. Just start leading a slightly more active lifestyle.
And also, don’t fall for all sorts of nonsense like miracle pills and patches, don’t exhaust yourself by fasting, don’t go on a dry diet, and don’t force yourself to train hard every day. All this will not only not help, but will also harm. the most common myths about losing weight here.
Mistakes of losing weight
- Breakdowns for sweets and starchy foods (they should not be completely ruled out, but dosage the intake so as not to violate the norm of daily calorie intake).
- Fried and smoked. Such heat treatment of food is possible if you fry without oil, over an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
- Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of greens.
- Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached beef with one fresh cucumber).
- Frequent drinking of alcohol. It should be avoided, as it is quite high in calories and can provoke a strong feeling of hunger.
- You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
- Be careful with salt, seasonings and sauces. All this greatly stimulates appetite and can lead to irregularities and overeating.
- Meals should not be skipped. Always have a bag of nuts, water with lemon, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.
Sample menu for the week
First day
Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.
Snack: dried gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.
Second snack: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.
Evening meal: boiled vegetables 220 g, baked piece of beef 140 g
Second day
Morning meal: a sandwich made from a piece of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g grapes, tea or coffee with honey.
Snack: cottage cheese 50 g with a teaspoon of honey.
Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.
Second snack: a red apple and one kiwi, green or herbal tea.
Evening meal: lean beef 200 g, two fresh cucumbers.
The third day
Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.
Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: casserole of cottage cheese, semolina, 150 g banana, herbal tea.
Evening meal: 200 g peeled seafood, two cucumbers and one tomato.
Fourth day
Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Snack: 100 g low-fat unsweetened yoghurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: baked low-fat fish 250 g, sauerkraut 130 g.
Second snack: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.
Evening meal: 200 g baked chicken without skin, sprinkled with 30 g Parmesan, plus two cucumbers.
Fifth day
Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, one cucumber.
Snack: green tea and two kiwis.
Daily meal: mushroom soup with barley 260 g, dried slice of bread or crackers and 10 g of cheese.
Second snack: homemade casserole of cottage cheese, raisins and yogurt 150 g.
Evening meal: baked hake 200 g and seaweed 100 g.
Sixth day
Morning meal: a beaten omelette of two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.
Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.
Evening meal: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.
The best recipes for weight loss: chicken breast with cottage cheese and vegetables
If you are watching your figure or have just set out on the path of proper nutrition and are creating your first diet, you do not need to include only pancakes, boiled chicken and omelettes in the menu. Try cooking more original dishes, for example, chicken breast with cottage cheese and vegetables.
Components:
- Chicken breast - 1.5 pieces.
- Low-fat cottage cheese - 1 pack of 200 grams.
- Fresh peas – 150 grams.
- Cauliflower – 100 grams.
- Egg – 1 piece.
- Spices - to taste.
Cooking:
- Wash the white meat, dry it and cut it into small pieces.
- We divide the cabbage into inflorescences.
- Combine all prepared ingredients, mix thoroughly and pour into molds.
- Place in the oven, preheated to 200 degrees until fully cooked.
