A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, it is sometimes enough to create a healthy diet menu for a week.
A healthy diet 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.
A week -long proper nutritional menu for women who want to lose weight should be designed in such a way that the daily portion of calories does not exceed the allowable norm - it is about 1500 kilocalories.
The perfect menu for this week is the foundation of healthy weight loss
Nutritionists say that a safe weight loss per week should not exceed 2 kg. An express diet that promises to lose 5-10 kg a week, although it can be effective, but at the same time can cause significant harm to health. In addition, at the end of such a weight loss program, the lost kilograms can return quickly. And this happens in most cases: after some time after the express diet, women gain all the pounds back, and more than they managed to lose before.
Some doctors believe that even 2 kilograms is too much weight loss in a week. In their opinion, no more than 800 grams should go in 7 days. Only in this case, weight loss can be considered completely safe, and most importantly, the results will be permanent. A proper nutritional menu for women will help you lose weight gradually and maintain results.
It is not recommended to diet for a long time and exhaust oneself with hunger, this can only exacerbate health problems. In addition, while following a diet, you can not expect miracles and expect quick and long -term results for weight loss.
But weight still needs to be monitored, not only appearance, but also health depends on it. To lose weight, improve your health and always maintain a normal weight, it is best not to torture yourself with diet, but switch to a healthy diet.
A week -long healthy diet menu implies exclusion from the diet of all fatty, overly salty, fried and starchy foods. Many people are already accustomed to fatty and light foods, so the transition to a healthy diet can be very difficult for them. For effective weight loss, a new diet needs to be fun. If a lack of favorite foods leads to stress, a person is not only unable to maintain such a rhythm, but the weight lost will soon return in increasing amounts.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. According to vegetarians, meat brings irreparable harm to the body, while many doctors always emphasize the benefits of meat products. Therefore, the main factor that unites all points of view on this matter is that the amount of calories consumed should not exceed the amount consumed. The men’s weekly diet menu includes more calories and more food, but the essence remains the same.
The postulate of a healthy diet menu for a week is that food should be as varied as possible. It implies a balanced diet that can saturate the body with all the necessary ingredients and vitamins. No matter how weird, but to lose weight with the help of a proper nutrition menu for a week, you should avoid feeling hungry.
What foods should be taken 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 permissible to eat vegetables-carrots, cucumbers, tomatoes, cabbage, carrots, peppers, celery and even potatoes.
It is better to replace bread with whole grain bread, but you can also buy whole bran bread. The proper nutritional menu for this week also allows for dried apricots, raisins, nuts and seeds. You can eat low -fat cottage cheese, sour cream, milk, yogurt.
It is better to leave coffee, or at least not drink coffee with milk. The best drink for proper nutrition is green tea without sugar.
Proper nutrition menu for a week for men and women
Proper nutrition for men and women in the diet does not make any difference. However, the weekly menu of proper nutrition for men should contain more calories than women. The daily caloric intake for a man is 2500 kilocalories.
Here is an estimate of the correct diet menu for this week:
Monday
- Breakfast - vegetable salad, tea, buckwheat or rice porridge.
- Lunch - boiled vegetables, soup, boiled chicken.
- Dinner - fish, fresh or boiled vegetables, bread, tea.
- As a snack-kefir, dried fruit or fresh fruit.
Tuesday
- Breakfast - slices of cereal with yogurt or kefir, an apple.
- Lunch - Vinaigrette, rice, fish, vegetable soup, tea.
- Dinner - cottage cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - apples, oatmeal, tea.
- Lunch - Steak, mashed potatoes, vegetable soup, compote.
- Dinner - Ham, boiled vegetables, tea.
- Snacks - Nuts, crackers, fruits.
You can create your own menu for the whole day. The above is just an estimate of the appropriate daily diet for women and men. The only difference is that the weekly healthy menu for women will contain smaller portions.
Keep in mind that the weekly diet menu for teens is not a diet. It’s supposed to be a lifestyle. Food for children should be more nutritious, as they grow up and expend more energy. Children should be taught from an early age to eat properly, not to give them snacks. The weekly menu of proper nutrition for a teenager should be based on the preferences of the child, only in this case he will be happy to eat healthy food.
A proper nutritional menu for teens for a week is the key to their healthy and happy lives in the future.