You want to look slim any time of the year, especially in the summer.Women try to lose weight, but it doesn't always work.It's all about the wrong diet.This article discusses in detail the menu of a healthy meal every day for a week.This will help you adjust your diet and speed up your weight loss process.
"Let's meet the deadline"healthy food"Recently, a lot has been said about it. It is a daily calculation of balanced components, proteins and carbohydrates, food should be healthy.
Before creating your own meal plan for a week to lose weight, you need to know which foods to eat and which to avoid.
Don't make mistakes
Everyone knows that flour, fried and fatty foods are harmful.When dieting, it's best to ditch all that and eat vegetables, but it's not that simple.Don't drive yourself to hard boundaries;There is a way to not separate yourself from your beloved relationship.
- Clary and sweet. Yes, it's unhealthy, but it's a little better if the dessert or baked goods are taken at the hands of your health gurus.Control the amount of food eaten, do not exceed the permissible calorie limit, everything will be fine.
- Say no to frying. Cook, boil, and double boiler, but don't forget that fresh vegetables and fruits are very healthy.Any heat treatment kills certain amounts and vitamins.
- Plan Disc. It should always be light, mostly protein.Add a healthy meal to your dinner menu.For example, you can prepare fish or chicken, cook, cook, boil them, add fresh vegetable salad, cook and cook.
- Alcohol. Most agree - it's harmful, but only in large amounts.Small doses of good wine are acceptable on PP, but not much.Trying to pay attention to it, it rarely happens to him.Who knows, harmful calories are hidden in alcohol.As a side effect of drinking alcohol, it increases appetite.
- The water. Drink plenty of fluids during meals.Then give it twenty minutes before, thirty minutes after.It can spoil the gastric juice and complicate the digestion process.
- Uterines. Salt and various flavor enhancers help remove fluid from the body and increase appetite.Try making your own sauces from natural and simple products.
- Mode. Eating at the same time is the right decision.Try to pass the time.If this is not possible, then have small meals in the form of small tamuts (50 g) or a portion of water with honey and lemon.
Proper nutrition - daily menu
Remember, the diet should include fish, dairy products, fruits, grains, vegetables, and unleavened bread (bread made from scratch). Calculation of individual needs for fats, proteins and carbohydrates according to the scheme -1.5g of protein, 17g of fat and 4g of lean body mass.
A healthy diet with a different menu for each day will help you get fit quickly.When you start watching your food, you will see results and at the same time it's not a chore, it's a pleasure.
Tip: Start with a meal an hour before sleep.Drink a glass of water before your meal.Keep track of your intervals throughout the day.You can eat after 2-3 hours.Dinner before going to bed lasts from two to one in the evening.
Another important thing. Write down and take note of the little things.Bottom line, you eat bread without eating too much bread.There are calories to count.
Recommendations for the PP menu for a week for weight loss
Make a list, see the products that can be added to it.Divide them into different days.Never skip breakfast and fill it up.Try to stick to half carbohydrates, 30% protein, and only 20% fat.
Dinner will be good, if you spend it with cottage cheese, then cottage cheese 5-9% and boiled breast.Poultry can be replaced with fish.
Eat during breaks Fruits between main meals.Just buy them at trusted retailers or better buy them at the market (especially in season).
Consider individual activities.For active people who move a lot or do mental work, breakfast should be fun.
Drink plenty of fluids, love green tea and still water.They are useful for the intestines and the whole body.
A healthy meal menu every day
Monday
- Breakfast: oatmeal or rice, honey and nuts, banana, nuts, bread and cottage cheese, boiled with green tea.
- SNYAN: A green apple is recommended before lunch.
- Lunch: beef broth, some lean meat, some lean meat, cream, cream for dressing, a slice of wheat, fresh vegetable salad.
- Sharak: Boiled egg.
- Dinner: Chicken breast master, taste and taste, feel the beans as a side letter.Small pieces are placed in a frying pan lined with Teflon.Easy frying in a few minutes - everything is ready.
This is a tentative meal menu for Monday;It can be customized according to your preferences.
Tuesday
- Breakfast: porridge water, a glass of kefir, boiled egg, tea with honey.
- Snack: banana.
- Lunch: sausage, sausage, durum wheat pasta, sugar-free dried fruit compote, vegetable salad.Make sausage from chicken or turkey fillets.Pull the meat grinder, add small spices, herbs and onions.Steam the sausages with foil and boil them.
- Sharak: Children are cheese.
- Dinner: boiled hake or pollock, boiled bone salad with cream and garlic.
Wednesday
- Breakfast: Everyone's favorite cottage cheese, curd, cottage cheese, tea with honey.
- Sharak: Ten nuts.
- Lunch: Grilled chicken or beef or boiled meat, boiled vegetables, bread.
- Snack: Kefir.
- Dinner: lazy cabbage rolls, rice and cabbage, vegetable salad.
Following this inexpensive diet plan for weight loss, you'll see and feel results within a few weeks.
Thursday
It was created to capture the sun.You can choose buckwheat, kefir, apple or cottage cheese.
If you don't want to fast, then, then combine breakfast, lunch, dinner and more from different days of the week.
Friday
- Breakfast: Lazy oats with cinnamon and honey, homemade bread, cottage cheese and redfish sandwich.
- Sharak: Kefir with bran.
- Lunch: Zucchini stuffed with cheese, boiled rice, fruit juice.
- Snack: Omelet.
- Dinner: Breast with paprika and garlic, baked in the oven, garlic, herbs, cucumber and boiled egg.
Saturday
- Breakfast: barley porridge, fried eggs, tea with honey.
- Charak: sweet and sour and fresh cabbage salad.
- Lunch: Turkey, bread, vegetable salad.
- Snack: Low-fat cottage cheese with sour cream.
- Dinner: baked pumpkin with skinny bike.
It is recommended to add linseed oil in the morning to cover the body with vitamins and healthy fats.
Sunday
- Breakfast: oatmeal with herbs, a few pieces of cottage cheese.
- Charak: zucchini.
- Lunch: new potatoes, turkey and stewed cabbage.
- Sharkia: Poultry Jellied Meat.
- Dinner: Choorex without water with cream.
When deciding on a healthy food menu for a week to lose weight, pay attention to varieties. A monotonous diet threatens to break.
Substitutes: Substitute lean rabbit, then fish or chicken fillets, add beef or seafood.It is recommended to bake, bake, steam and even dry pan.
Do not deprive yourself of your favorite sweets, cook them yourself.The most important thing is the ratio of proteins, fats and carbohydrates and do not exceed your calorie intake to lose weight.Try to eat a big meal in the morning and drink enough water.