A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, sometimes it is enough to make a menu for a healthy diet for a week.
Healthy eating is the key not only to a slim body, but also to good health. To lose weight, you need to reduce the daily amount of calories consumed, as well as increase their consumption due to physical activity.
The one-week proper nutrition menu for women who want to lose weight should be designed in such a way that the daily calorie intake does not exceed the allowable norm - this is about 1500 kilocalories.
The right menu for the week is the basis of healthy weight loss
Nutritionists say that safe weight loss per week can not exceed 2 kg. Express diets that promise to lose 5-10 kg per week, although they can be effective, but at the same time can cause significant damage to health. In addition, at the end of such weight loss programs, the lost weight can quickly return. And this happens in most cases: after some time after the express diet, women regain all the weight and even more than they managed to lose before.
Some doctors believe that even 2 pounds is too much weight loss in one week. According to them, in 7 days should not go more than 800 grams. Only in this case, weight loss can be considered absolutely safe and most importantly, the result will be permanent. The right diet menu for women will help you lose weight gradually and keep the result.
It is not recommended to go on a diet for a long time and starve yourself, it can only worsen health problems. In addition, while following a diet, you should not expect a miracle and hope for a quick and long-term result of 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 constantly maintain a normal weight, it is best not to torment yourself with diets, but to switch to a healthy diet.
The menu for a healthy diet for a week involves the exclusion from the diet of all fatty, too salty, fried and starchy foods. So many people are used to fatty and unhealthy foods, 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 deprivation of favorite foods leads to stress, a person will not only not be able to maintain such a rhythm, but also lost weight will soon return to increased volume.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. According to vegetarians, meat causes irreparable damage to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor that unites all points of view on this issue is that the number of calories consumed should not exceed the amount consumed. Men's weekly diet includes more calories and more meals, but the essence remains the same.
The postulate of a healthy eating menu for a week is that the food should be as varied as possible. This implies a balanced diet that can saturate the body with all the necessary substances and vitamins. Strange as it may sound, but to lose weight with the help of a proper diet for a week, you need to avoid feeling hungry.
What foods should be consumed with proper nutrition?
Foods that should be consumed with a healthy diet include fruits: grapes, kiwis, apples, pears, bananas, oranges, berries. In almost all quantities it is allowed to eat vegetables - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.
It is better to replace bread with cereals, but you can also afford wholemeal bread with bran. 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 green tea without sugar.
One week proper nutrition menu for men and women
Proper nutrition for men and women in the diet makes no difference. However, the weekly diet for men should contain more calories than for women. The daily calorie intake for a man is 2500 kilocalories.
Here is an approximate menu for proper nutrition for the week:
Monday
- Breakfast - vegetable salad, tea, buckwheat porridge or rice.
- Lunch - vegetable stew, soup, boiled poultry.
- Dinner - fish, fresh or stewed vegetables, bread, tea.
- As a snack - kefir, dried fruit or fresh fruit.
Tuesday
- Breakfast - cereal flakes with yogurt or kefir, apple.
- Lunch - vinaigrette, rice, fish, vegetable soup, tea.
- Dinner - cottage cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - apple, oatmeal, tea.
- Lunch - Meat steak, mashed potatoes, vegetable soup, compote.
- Dinner - Ham, vegetable stew, tea.
- Snacks - nuts, biscuits, fruits.
You can make your own menu for the other days. The above is just an approximate daily diet that is suitable for both women and men. The only difference is that the weekly health menu for women will contain smaller portions.
It is worth noting that the weekly diet menu for teenagers is not a diet. It must become a way of life. Baby food needs to be more nutritious as they grow and expend significantly more energy. Children need to learn from childhood to eat properly, not to give them unhealthy food. The weekly menu for 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 nutrition menu for teens for a week is the key to their healthy and happy life in the future.