A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, it is sometimes enough to make 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, it is necessary to reduce the daily rate of calories consumed, as well as to 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 in such a way that the daily portion of calories does not exceed the permissible norm - this is about 1500 kilocalories.
The right menu for the week is the foundation for healthy weight loss
Nutritionists claim 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 they can cause significant damage to health. Also, when such weight loss programs are over, the lost kilograms can quickly come back. And this happens in most cases: after some time after the express diet, women regain all the kilograms and even more than they could lose before.
Some doctors believe that even 2 kilograms is too much weight loss in a week. According to them, they shouldn't go more than 800 grams in 7 days. Only in this case, weight loss can be considered absolutely safe, and most importantly, the result will be permanent. Proper nutrition menu for women will help you lose weight gradually and maintain the result.
It is not recommended to go on a diet for a long time and exhaust yourself with hunger, this can only aggravate health problems. Also, while on 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 looks, but health also depends on it. To lose weight, improve your health and consistently maintain normal weight, it is better 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, excessively salty, fried and starchy foods. Many people are used to fatty and junk food, so switching 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 not be able 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 brings 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 topic is that the number of calories consumed must not exceed the amount consumed. The men's weekly nutrition menu includes more calories and more meals, but the essence remains the same.
The postulate of a healthy diet menu for one week is that food should be as varied as possible. It involves a balanced diet that is able to 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 nutritional menu for a week, you should avoid being 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 any quantity, it is allowed to eat vegetables: carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.
It's best to replace bread with cereal loaves, but you can also afford wholemeal bran bread. The menu of proper nutrition for the week also includes 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 to drink coffee with milk. The best drink for proper nutrition is unsweetened green tea.
Proper nutrition menu for one week for men and women
Proper nutrition for men and women in the diet does not differ. 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 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 fruit or fresh fruit.
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 create your own menu for the rest of the days. The above is only an approximate daily diet suitable for both women and men. The only difference is that the weekly women's 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 way of life. Baby foods should be more nutritious, as they grow and consume much more energy. Children should be taught from childhood to eat well, 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 she will be happy to eat healthy food.
Proper nutrition menu for teenagers for a week is the key to their healthy and happy life in the future.