A healthy lifestyle and proper diet are one of the most effective ways to lose weight. To lose weight, sometimes it is enough to prepare a healthy diet menu for a week.
A healthy diet is not only the key to a slim body, but also to good health. To lose weight, you need to reduce daily calorie consumption and increase 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 calorie portion does not exceed the permissible norm - it is about 1500 kilocalories.
The right weekly menu is the basis for healthy weight loss
Nutritionists say that safe weight loss cannot exceed 2kg per week. Express diets that promise to lose 5-10 kg per week can be effective, but they can also cause significant health damage. In addition, at the end of such weight loss programs, 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 managed to lose before.
Some doctors believe that even 2 kilograms is too much weight loss in one week. In their opinion, no more than 800 grams should be gone in 7 days. Only in this case, weight loss can be considered absolutely safe, and most importantly, the result will be permanent. A proper nutritional menu for women will help you lose weight gradually and maintain the result.
It is not recommended to go on long diets and exhaust yourself from hunger, as this can only aggravate health problems. In addition, during a diet, you should not expect miracles and hope for a quick and long-term result of losing weight.
But the weight still needs to be monitored, not only appearance, but also health depends on it. In order to lose weight, improve your health and maintain a normal weight permanently, it is best not to torment yourself with diets, but to switch to a healthy diet.
A healthy nutritional menu for a week implies the exclusion from the diet of all fatty, excessively salty, fried and starchy foods. So many people are used to greasy and unhealthy foods that making the transition to a healthy diet can be very difficult. Effective weight loss requires that the new diet be fun. When giving up favorite foods causes stress, not only can a person fail to maintain that rhythm, but the weight lost will soon return in greater measure.
It must be said that the term "proper nutrition" cannot be unequivocally defined at all. According to vegetarians, meat irreparably harms 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 isthat the number of calories consumed should not exceed the amount consumed. There are more calories and more meals in the weekly men's nutritional menu, but the essence remains the same.
The postulate of a healthy diet menu for a week is that the food 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 sound, in order to lose weight for a week with the help of a proper nutritional menu, you should avoid feeling hungry.
What foods should be consumed with proper nutrition?
Foods that should be consumed with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. Vegetables are allowed to be eaten in almost any quantity - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.
It's better to substitute grain breads for bread, but you can also afford whole grain bran bread. 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 and yogurt.
It is better to avoid coffee or at least not to drink coffee with milk. The best drink for proper nutrition is green tea without sugar.
Proper diet menu for a week for men and women
Proper nutrition for men and women in the diet has no differences. However, the weekly menu of proper nutrition for men should contain more calories than for women. The daily caloric intake of 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 steamed vegetables, bread, tea.
- As a snack - kefir, dried fruit or fresh fruit.
Tuesday
- Breakfast - muesli 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, fruits.
On the remaining days you can put together your own menu. The above is only an approximate daily diet, suitable for both women and men. The only difference is that the women's weekly healthy menu has smaller portions.
It is worth noting that the weekly diet menu for teenagers is not a diet. It should become a way of life. Food for children should be more nutritious as they are growing and use significantly more energy. Children should be taught from childhood to eat right and not give them junk food. A weekly menu of proper nutrition for a teenager should be based on the child's preferences, 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.