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 healthy diet menu 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 rate of calories consumed, as well as increase their consumption due to physical activity.
The right food menu 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 allowed norm - it 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. Expressive 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. Additionally, at the end of such weight loss programs, lost pounds can be quickly restored. And this happens in most cases: after some time after the express diet, women regain all the pounds, even more than they managed to lose before.
Some doctors believe that even 2 pounds is a lot of 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 absolutely safe, and most importantly, the result will be permanent. A proper nutrition menu for women will help you lose weight gradually and maintain the result.
It is not recommended to diet for a long time and get tired of hunger, 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 weight loss result.
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 torture yourself with diets, but to switch to a healthy diet.
A healthy diet menu for a week means excluding from the diet all fatty, overly salty, fried and starchy foods. So many people are accustomed to fatty and unwanted 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 deprivation of favorite foods leads to stress, a person not only will not be able to maintain such a rhythm, but also the lost weight will soon return to added volume.
It must be said that the concept of "proper nutrition" can not be defined at all clearly. According to vegetarians, meat brings irreparable damage to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor that unites all views on this issue is that the number of calories consumed should not exceed the amount consumed. The weekly menu of men's food includes more calories and more meals, but the essence remains the same.
The postulate of a healthy diet menu for a week is for the food to be as varied as possible. It means a balanced diet that can saturate the body with all the necessary substances and vitamins. No matter how strange it may sound, but to lose weight with the help of a proper food menu for a week, you need to avoid the feeling of hunger.
What foods should be consumed with the right food?
Foods to be consumed with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. In almost any quantity, you are allowed to eat vegetables - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.
It is better to replace bread with whole grain bread, but you can also afford whole grain bread. The proper food 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 sugar-free green tea.
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 food for men should contain more calories than for women. The daily caloric intake for a male is 2500 kilocalories.
Here is a rough menu of the right foods for the week:
Monday
- Breakfast - vegetable salad, tea, buckwheat or rice porridge.
- Lunch - stew with vegetables, soup, boiled poultry.
- Dinner - fish, fresh or boiled vegetables, bread, tea.
- As a snack - kefir, dried fruit or fresh fruit.
Tuesday
- Breakfast - cereal flakes with yogurt or kefir, an apple.
- Lunch - Vinegrette, rice, fish, vegetable soup, tea.
- Dinner - cottage cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - Apples, oats, tea.
- Lunch - Meat steak, mashed potatoes, vegetable soup, compote.
- Dinner - Bacon, vegetable stew, tea.
- Snacks - Nuts, crackers, fruit.
You can make your own menu for the rest of the days. The above is just a rough daily diet that is suitable for both women and men. The only difference is that the healthy weekly menu for women will contain smaller portions.
It is worth noting that the weekly diet menu for teens is not a diet. It has to become a way of life. Baby foods need to be more nutritious as they grow and expend significantly more energy. Children should be taught to eat properly in childhood, not to give them unwanted food. A weekly menu of proper food 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 right food menu for teens for a week is the key to their healthy and happy life in the future.