A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, it is sometimes enough to stick to a healthy diet menu for a week.
Healthy eating is the key not only to a lean 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 menu of proper nutrition for a week for women who want to lose weight should be designed in such a way that the daily serving of calories does not exceed the permissible norm - it is about 1500 kilocalories.
The right menu for the week is the foundation of healthy weight loss
Nutritionists say that safe weight loss per week cannot exceed 2 kg. Express diets that promise a loss of 5 to 10 kg per week, although they can be effective, but at the same time they can cause significant damage to health. Also, at the end of such weight loss programs, the pounds lost can quickly return. And this happens in most cases: after some time after the express diet, women regain all the pounds and even more than they were able 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 be consumed in 7 days. Only in this case, weight loss can be considered absolutely safe, and most importantly, the result will be permanent. A nutrition menu suitable for women will help you to gradually lose weight and maintain the result.
It is not recommended to diet for a long time and starve yourself, this can only worsen health problems. Also, when following a diet, you should not expect a miracle and expect a quick and long-term weight loss result.
But weight still needs to be monitored, not only looks but also health depends on it. To lose weight, improve your health and constantly 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 of all fatty, excessively salty, fried and starchy foods from the diet. Many people are used to fatty foods and junk food, so transitioning to a healthy diet can be very difficult for them. For effective weight loss, the new diet needs to be pleasant. If deprivation of favorite foods leads to stress, not only will a person be unable to maintain this pace, but the weight lost will soon return in increased volume.
It must be said that the concept of "adequate nutrition" cannot be clearly defined. According to vegetarians, meat does irreparable damage to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor that unites all the views on this subject is that the number of calories consumed should not exceed the amount consumed. 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 a week is that the diet is as varied as possible. It implies a balanced diet that can saturate the body with all necessary substances and vitamins. As strange as it may seem, to lose weight with the help of a proper nutritional menu for a week, you must avoid feeling hungry.
What foods should be consumed with adequate nutrition?
Foods that should be consumed with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. In almost any amount, it is permissible 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 buy whole-wheat bran bread. The proper nutrition menu for the week also allows for 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 unsweetened green tea.
Adequate nutrition menu for a week for men and women
Adequate nutrition for men and women in the diet does not differ. However, the proper nutrition weekly menu 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 proper nutrition for the week:
Monday
- Breakfast - vegetable salad, tea, buckwheat porridge or rice.
- Lunch - vegetable stew, soup, boiled poultry meat.
- 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 - Vinaigrette, rice, fish, vegetable soup, tea.
- Dinner - cottage cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - Apple, oatmeal, tea.
- Lunch - Beef steak, mashed potatoes, vegetable soup, jam.
- Dinner - Ham, vegetable stew, tea.
- Snacks - Nuts, crackers, fruit.
You can make your own menu for the rest of the days. The above is just an approximate 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 teenagers is not a diet. It must become a way of life. Food for children should be more nutritious, as they grow and spend significantly more energy. Children should be taught from childhood to eat right, not to 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 will he be happy to eat healthy foods.
The proper nutrition menu for teenagers for a week is the key to their healthy and happy life in the future.