A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, sometimes it is enough to follow a healthy diet menu for a week.
Healthy nutrition is the key not only to a slim body, but also to good health. To lose weight, you need to reduce the daily rate of calories consumed, as well as increase their consumption due to physical activity.
The proper nutrition menu for a week for women who want to lose weight should be designed in such a way that the daily calorie portion does not exceed the permissible norm - about 1500 kilocalories.
The right menu for the week is the basis of healthy weight loss
Nutritionists say that safe weight loss per week cannot exceed 2 kg. Express diets that promise a loss of 5-10 kg per week, although they can be effective, but at the same time can cause significant harm to health. Also, at the end of such weight loss programs, the lost kilograms can quickly return. And this happens in most cases: after some time after the express diet, women regain all the kilograms, and even more than they managed to lose before.
Some doctors believe that even 2 kilograms is too much weight loss in a week. In his opinion, no more than 800 grams should be consumed in 7 days. Only in this case, weight loss can be considered absolutely safe, and most importantly, the result will be permanent. A proper nutrition menu for women will help you gradually lose weight and maintain the result.
Dieting for a long time and exhausting yourself with hunger is not recommended - this can only aggravate health problems. Also, while following a diet, you should not expect a miracle and hope for a quick and long-lasting weight loss result.
But the weight still needs to be controlled, not only the appearance, but also the health depends on it. To lose weight, improve your health and constantly maintain normal weight, it is best not to torture yourself with diets, but to switch to a healthy diet.
A healthy diet menu for a week implies the exclusion from the diet of all fatty, too salty, fried and starchy foods. Many people are used to fatty and junk food, so the transition to a healthy diet can be very difficult for them. For effective weight loss, the new diet needs to be enjoyable. If the deprivation of favorite foods leads to stress, a person will not only be unable to maintain such a rhythm, but the lost weight will soon return in greater volume.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. According to vegetarians, meat carries irreparable harm to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor uniting all views on this matter is that the number of calories consumed should not exceed the amount consumed. The weekly nutrition menu for men includes more calories and more meals, but the essence remains the same.
The postulate of a healthy diet menu for a week is that the food is as varied as possible. It implies a balanced diet that can saturate the body with all the necessary substances and vitamins. No matter how strange it may sound, but in order to lose weight with the help of a proper nutrition menu for a week, you need to avoid feeling hungry.
What foods should be consumed with proper nutrition?
Foods that should be eaten with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. In almost any quantity, it is allowed to eat vegetables: carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery, and even potatoes.
It's best to substitute cereal loaves for the bread, but you can also afford whole-grain bran bread. The proper nutrition menu for the week also allows dried apricots, raisins, nuts and seeds. You can eat low-fat cottage cheese, sour cream, milk, yogurt.
It is better to give up coffee, or at least not drink coffee with milk. The best drink for proper nutrition is unsweetened green tea.
Proper nutrition menu for a week for men and women.
Proper nutrition for men and women in the diet has no differences. However, the weekly menu of proper nutrition for men should contain more calories than for women. The daily calorie intake for a man is 2, 500 kilocalories.
Here is an approximate menu of proper nutrition for the week:
Monday
- Breakfast: vegetable salad, tea, buckwheat or rice porridge.
- Lunch: vegetable stew, soup, boiled poultry meat.
- Dinner - fish, fresh or stewed vegetables, bread, tea.
- As a snack: kefir, dried fruits or fresh fruits.
Tuesday
- Breakfast: cereal flakes with yogurt or kefir, an apple.
- Lunch - Vinaigrette, rice, fish, vegetable soup, tea.
- Dinner: cottage cheese, vegetables, tea.
- Snacks - fruits, yogurt.
Wednesday
- Breakfast - Apple, oatmeal, tea.
- Lunch - beef fillet, mashed potatoes, vegetable soup, compote.
- Dinner - Ham, vegetable stew, tea.
- Snacks - Nuts, crackers, fruits.
You can make your own menu for the rest of the days. The above is just an approximate daily diet that is suitable for both women and men. The only difference is that the women's weekly healthy menu will contain smaller portions.
It is worth noting that the weekly diet menu for teenagers is not a diet. It should become a lifestyle. Food for children should be more nutritious, since they grow and spend much more energy. Children should be taught from a young age to eat well, not to be given junk food. A weekly menu of proper nutrition for a teenager should be based on the preferences of the child, only in this case she will be happy to eat healthy food.
Proper nutrition menu for teenagers for a week is the key to a healthy and happy life in the future.