A healthy lifestyle and proper diet is one of the most effective ways to lose weight. To lose weight, sometimes it is enough to make 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 and increase their consumption due to physical activity.
The menu of proper nutrition for a week for women who want to lose weight should be designed so that the daily portion of calories does not exceed the allowed norm - it is about 1500 kilocalories.
The right menu for the week is the basis for healthy weight loss
Nutritionists say that safe weight loss per week can not 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 significantly harm health. Moreover, at the end of such weight loss programs, the lost kilograms can quickly return. And this happens in most cases: after a while 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 their opinion, no more than 800 grams should go in 7 days. Only in this case can weight loss be considered absolutely safe, and most importantly, the result will be permanent. Proper nutritional menu for women will help you lose weight gradually and maintain the result.
It is not recommended to go on prolonged diets and exhaust yourself from hunger, this can only aggravate health problems. Moreover, while following a diet, one should not expect a miracle and hope for a quick and long-term result in weight loss.
But the 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 better not to torture yourself with diets, but to switch to healthy eating.
A healthy diet menu 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 foods and junk food, so the transition to healthy eating can be very difficult for them. For effective weight loss, the new diet must be enjoyable. If 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 increased volume.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. According to vegetarians, meat causes irreparable harm to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor that unites all views on this is that the number of calories consumed should not exceed the amount consumed. The men's weekly nutritional menu includes more calories and more meals, but the essence remains the same.
The premise of a healthy diet menu for a week is that foods should be as varied as possible. It implies a balanced diet capable of saturating the body with all the necessary substances and vitamins. As strange as it may seem, but in order to lose weight with the help of a proper nutritional menu for a week, you must avoid going hungry.
What foods should be eaten 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 is better to replace the bread with cereal breads, but you can also treat yourself to wholemeal bread with bran. The menu of proper nutrition 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 good nutrition is unsweetened green tea.
Proper nutritional menu for a week for men and women
Proper nutrition for men and women in the diet has no difference. However, the weekly menu of proper nutrition for men should contain more calories than for women. The daily calorie intake for a man is 2500 kilocalories.
Here is a rough menu of good 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 - fruit, yogurt.
Wednesday
- Breakfast - Apple, oatmeal, tea.
- Lunch - Meat steak, mashed potatoes, vegetable soup, compote.
- Dinner - Ham, vegetable stew, tea.
- Snacks - Nuts, crackers, fruit.
You can make your own menu for the rest of the day. The above is only an approximate daily regimen that is suitable for both women and men. The only difference is that the weekly healthy menu for women will contain smaller portions.
It should be noted that the weekly diet menu for teenagers is not a diet. It should become a way of life. Children's food should be more nutritious, because they grow and spend much more energy. From childhood, children should be taught to eat well and not to give them junk food. A 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.
The menu of proper nutrition for teenagers for a week is the key to their healthy and happy life in the future.