Staying in shape is a concern not only for beauty, but also for health. It is very important to put together a proper nutrition menu to lose weight for a week. Diets have a quick but not lasting effect. It is worth trusting specialists who teach you how to lose weight with proper nutrition, and not by introducing strict restrictions on the menu.
For a beautiful silhouette and good health, it is necessary to provide the body with vital trace elements and vitamins. However, it is not so easy to competently compose a menu for weight loss on your own. The lack of a healthy diet already leads to the appearance of extra pounds. And vice versa - we ourselves notice how we lose weight, if only we could manage to organize a proper diet for weight loss at home and adhere to a healthy menu for a week.
This is the best way to bounce back if you remember how important it is to stay healthy, not just to lose weight. Having established the PP, it remains only to adhere to such a menu for a week in the future.
Basics of good nutrition for weight loss
By suddenly refusing certain foods, a person can easily lose weight. It's tempting for women who are willing to severely limit the menu of the day. But the consequences of such a refusal threaten health. With diet, you can lose weight, experience a manifest lack of energy, digestive problems, and dysfunction of various organs. Instead, it is better to remember the principles of good nutrition, and based on this, to compose a menu for yourself for a week to lose weight:
- A person losing weight should observe the correct proportions of protein, fat and carbohydrate in their diet when developing a menu.
- To lose weight, they increase the amount of vegetables and fruits consumed: they are essential for normalizing the gastrointestinal tract and cleaning it.
- The amount of fast carbohydrates is kept to a minimum.
- Healthy food on the slimming menu for every day - dairy products. It will provide the body with calcium and protein.
- Salt intake should be closely monitored, literally measuring it in grams. For good nutrition and to meet the body's needs for this substance during the day, it is enough to add salt to main dishes in the amount of 5-10 g. The excess causes puffiness and interferes with the functioning of the kidneys and other organs.
- For processing products, it is recommended to use boiling, stewing, steaming. You should give up frying to lose weight.
- It is necessary to control the amount of water - many people drink it too little.
To help a competent menu for healthy weight loss, there will be a proper nutrition chart. In general, losing weight is only concerned with the number of calories. But nutritionists recommend paying attention to how this or that product is absorbed and digested by the body.
| Product | Protein, g | Carbohydrates, g | Fat, g | Digestibility | Digestibility |
| Chicken egg | 12. 7 | 0. 7 | 11. 5 | 97 | 1 |
| Milk / Kefir | 2. 8 | 3. 6 | 3 | 94 | 1 |
| Cheese | 25 | - | 20-30 | 98 | 1 |
| Beef | 18, 9 | - | 12. 4 | 95 | 0, 92 |
| Wheat | 12. 7 | 70. 6 | 1, 1 | 80 | 0. 54 |
| Beans | 22. 3 | 54, 5 | 1. 7 | 80 | 0. 68 |
| Fish | 21, 0 | - | 7. 8 | 95 | 0. 90 |
The digestibility is expressed as a percentage in the table. This indicator indicates how well the product is able to break down in the digestive tract into simple substances, which are then absorbed by the body. In other words, the higher the number, the better - food is digested efficiently and turns into valuable chemicals.
The concept of digestibility was introduced to define the quality of proteins. The highest value is one. This means that the amino acid composition of the protein optimally meets the needs of the human body and is absorbed as efficiently as possible.
Diet to lose weight
Sometimes it seems unrealistic to organize a healthy diet to lose weight, think of a full menu for a week. However, it is a matter of habit. First, you can set a minimum goal: to follow the diet for at least a week.
When planning a program for a day to lose weight, one should not forget about breakfast: this is the main principle of the PP - every morning should start with a meal. The ideal interval between meals is three hours for it to have time to digest, so a competent diet for weight loss should have 4-5 meals per day. The meal schedule for the week should be constructed individually, taking into account your own daily routine, physical and mental stress.
Snacks with the right diet
After developing a diet to lose weight, it is better to literally eat healthy meals on time than to have a chaotic snack between times of the day. This is harmful for two reasons. First, a person does not notice how with each sandwich or cereal bar the number of calories consumed per day increases, in addition to those included in the menu. Second, a clear diet organizes the activity of the digestive tract.
List of products for good nutrition and weight loss at home
Good news for those losing weight - the menu of good nutrition for weight loss can and should be varied. The basis of the diet is healthy meals. Vegetables and fruits rich in fiber and vitamins are almost the main products for losing weight at home.
But it is wrong to give up meat. Poultry is ideal for the skin. You can also cook veal, rabbit, turkey dishes.
Fish is also included in the list of products of the week. In order to lose weight, it is desirable that they be white varieties. But once a week you can eat fatty salmon or other goldfish. Ideally, fermented milk is included in the menu for healthy weight loss: it should be consumed daily to support the digestive tract. Kefir or natural yogurt without sugar or food coloring is excellent.
Legumes are very useful and slimming. Natural dairy products and cheeses are also included in the menu. When it comes to baked goods, it is better to have rye bread on the table, and not bread or wheat bread.
What foods to exclude for weight loss
In general, almost any dish on the menu for a week is acceptable according to the principles of good nutrition, but for some it is better to make an exception in order to lose weight both quickly and without harming thehealth. This applies to fatty and fried foods, crisps and sparkling water, pastries and muffins - they shouldn't be on the weight loss menu.
In a rough meal plan, you can include butter, but strictly control the amount. Ideally, exclude mayonnaise and crisps. It is also necessary to avoid the use of sausages, sausages, fatty dairy products. It is better not to cook fatty pork, duck, goose for weight loss.
How to properly plan your menu
Ideally, to go to the PC, you need to paint in detail the schedule of what and what time should be on the table. It's disciplining, especially at first, until good nutrition becomes a habit.In order to have a menu effect for weight loss, it is very important to first think about how to distribute different products. And for this, you first need to establish the calorie rate and make calculations based on it.
Thinking about a diet menu for losing weight for a week, it is worth remembering this principle: every day the body should receive in a balanced ratio both fats and proteins, carbohydrates and vitamins, macro and micro elements. It is therefore necessary to formulate a diet comprising dishes from a wide variety of products. An individual slimming menu should have a place for vegetables and fruits, fish and meat, healthy fats and grains.
How to achieve balance
If we are talking about a percentage, then about half of the diet for weight loss each day should be taken from carbohydrates. Another 30% goes to protein and the rest to fat. When composing such a simple menu, it is necessary to take into account the level of physical activity. In training, serious mental work is to come, that the food is more dense, more saturated.
In order to properly compose the daily menu, it is better to start with a hearty breakfast, certainly including it in the menu for healthy weight loss. Ideally, leave something light for the evening - for example, a glass of kefir. Don't forget the drinks. While it's best to go for pure, non-carbonated water, no one is forcing you to forgo tea and coffee, compotes, and fruit drinks. When planning a schedule for the day, it is best to drink tonic drinks in the first half of it.
The ideal menu option is to make one ration for the first seven days and another for 2 weeks. After all, it is important that the dishes do not get boring, a person can eat in different ways. In addition, you can find options for ready-made menus of healthy and proper nutrition for weight loss.
Experts strongly recommend not to skip meals or drink water with food: this simple principle is very important for good nutrition, with which weight loss will be evident. If the schedule is such that sometimes there is no way to eat, you need to have a healthy snack with you. These can be nuts, dried fruit, fresh fruit, kefir or yogurt.
Sample menu for a week with recipes
It is difficult for many contemporaries to independently develop a diet for themselves for one trivial reason - lack of time. Therefore, it is easier to find a ready-made detailed menu for weight loss and use it, maybe adjust it for yourself. It can be done very simply - to replace products with equivalent analogues. For example, instead of fish - chicken fillet, instead of apple - pear.
It is much easier to organize the right nutrition for weight loss, having a menu for each day. If only because you can go to the store with a specific product list. This makes him much less likely to be tempted and buy something harmful.
Simplify the transition to healthy eating. Although on average it is recommended to consume 1500 kcal per day, for someone for a day it will not be enough - if the lifestyle is active, mobile. Thanks to the diary, it will be easier to follow your well-being, your condition, your weight and, if necessary, to adjust your diet, to add or remove excess meals.
No disruption and unnecessary expense
When choosing a rough menu for effective weight loss, you should not immediately set yourself a maximum task. Otherwise, a breakdown is almost inevitable. The main thing is that there are many different dishes in the diet: thanks to the varied menu, it is easier to switch to good nutrition. And even the experts recommend allowing yourself small weaknesses.
In the menu of the week, you can certainly include a forbidden sweetness even with weight loss. For example, it can be a piece of chocolate or your favorite dessert. It is recommended to eat sweets only before noon so that less grams are deposited on the sides.
Ideally, you can choose a menu that is fairly economical for proper nutrition for weight loss. With a clear week-long weight loss program, you can break away from the stereotype that healthy eating is expensive. More often than not, we simply do not notice how we spend, either on a questionable snack in the fast food restaurant or on unforeseen purchases in the supermarket - products that clearly contradict the principles of healthy eating.
Monday
The first day of the week to lose weight is best to start with something tasty and healthy that can give a positive attitude. Therefore, for breakfast, you can make a glass of low-fat kefir berry smoothie, adding a few tablespoons of bran to it. For lunch, it will be good to eat chicken broth with noodles and vegetables. For dinner, you can include baked fish with aromatic herbs in the menu and prepare a vitamin salad - from cabbage, carrots and apples.
Vegetable oil is used as a dressing for good nutrition. Sometimes it is allowed to add sour cream to the menu. When making snacks, you can afford to eat some fruit or cottage cheese with a cup of lemon tea. It is better to avoid sugar completely to lose weight. If you can't drink tea or coffee without sweetening it, add honey.
Tuesday
For breakfast you can have a hot cup of coffee, an omelet and some fresh vegetables. For example, from a ready-made menu, a salad of coleslaw and cucumber, seasoned with sour cream, is perfect. Dine is a vegetable soup, a sandwich with hard cheese and an egg. In the evening to lose weight, you can pamper yourself with grilled salmon with pepper.
Wednesday
Start the day with boiled chicken breast, which goes well with fresh tomatoes. At noon, barley porridge with vegetables and veal will help you get enough. Kefir and a whole grain bread will be the perfect end to the day.
Thursday
To make weight loss a pleasure, you can have breakfast with cottage cheese, adding a spoonful of honey to it. A good lunch will turn out from boiled rice and vegetable salad.
For dinner, cook pollock and add seaweed to it.
Friday
On this day, which ends the work week, breakfast can be heavy. From the menu, two hard-boiled eggs with two toast and a slice of hard cheese will do. Lunch is worth soup with meatballs, vegetable salad and buckwheat porridge. The final note will be peppers stuffed with a dollop of low-fat sour cream.
Saturday
You can make tea with a saucepan for breakfast. For lunch, the menu for effective weight loss should include a plate of mushroom soup, boiled rice with a slice of beef and a vegetable salad. A tasty and healthy dinner will be steamed fish with green peas.
Sunday
For Sunday breakfast, a coffee with two sandwiches with cheese and tomatoes is excellent. In the middle of the day, you should fill up on chicken breast with buckwheat porridge. For dinner, fish with your favorite grilled vegetables.
Simple and Healthy Weight Loss Recipes
It can be difficult for beginners to master the principles of healthy eating. Then ready-made recipes for simple dishes that will be beneficial to health without weighing them down with additional calories will help.
By the way, it's also important to get rid of the misconception that good nutrition by default takes a long time to prepare. It is quite possible to plan a healthy menu for the whole week, just by learning slightly adjusted recipes for all the familiar dishes.
Chicken cutlets
Nutritionists strongly recommend looking at lean meat. Therefore, chicken chops from a part of the bird such as the breast are a great option for good nutrition.
The dish is appreciated for its high protein content and easy digestibility. But there is a minimum of fat and carbohydrate in such a meal. Therefore, chops will fit well into the menu for healthy weight loss. To cook you will need:
- 400-500 grams of chicken breast;
- an onion;
- a clove of garlic;
- 100 g of fat-free cottage cheese;
- 2 whites and 1 chicken egg yolk.
After cutting the chicken into minced meat, add the chopped onions and garlic, the rest of the ingredients. For a pleasant aroma and taste, add nutmeg (pinch), a tablespoon of dry dill, salt and black pepper. After mixing the mass, cutlets are formed and baked at 180 degrees for 30-40 minutes.
There is also an interesting version of cooking your favorite chicken chops to organize good nutrition for weight loss. Instead of cottage cheese in the same proportional ratio, a favorite minced vegetable is added to minced meat - for example, carrots, peppers. Thanks to this, the chops are very juicy, completely low in fat, so they can be safely included in a healthy diet for weight loss.
Homemade curd cheese
Nutritionists do not forbid eating cheese. However, they are wary of it when it comes to an industrial product. It all depends on the conscience of the manufacturer, especially the recipe. Certain types of store-bought cheese are categorically unsuitable for good nutrition. In order not to doubt the quality, you can include a product of your own making in the menu.
Homemade cottage cheese is a real treat that will be an excellent alternative to industrial products. You can cook it very quickly according to the easiest recipe to add to the weight loss menu. To do this, you need to boil a liter of milk with a fat content of 3, 2%. We introduce 30 ml of apple cider vinegar and two tablespoons of butter. For a spicy taste, you can add a teaspoon of your favorite dry herbs and a little salt.
The resulting mass should be brought to a boil, then, removed from the heat, pass through cheesecloth. The resulting curd is squeezed out and placed under oppression. When it cools, you can serve it immediately at the table.
Green borscht
Many people cannot imagine their dinner without soup and borscht. Not all first courses are suitable just for a nutritional weight loss program. A nutritious hodgepodge or a rich pea soup with pork ribs certainly won't fit on the menu.
Green borscht is prepared with pleasure by many housewives throughout the year. And when the goal is to improve form, the dish comes in handy. You need to cook it lightly - not on the basis of meat broth, but in plain water. You will need the following ingredients:
- 2, 5 liters of water;
- 2 bunches of sorrel;
- 2-3 pieces carrots;
- 1 onion;
- 3-4 pieces. potatoes.
The water is brought to a boil. Hard-boiled eggs are boiled separately. The vegetables are peeled, washed and cut. Sorrel should also be thoroughly rinsed. In a pan greased with olive oil, you need to fry the diced onions and carrots, which are pre-grated.
The vegetables are sent to boiling water, then the potatoes are placed there. At the very end, add the sorrel so that it is not overcooked. Chopped eggs are placed in the finished borscht. When serving, you can add sour cream and sprinkle the dish with dill, parsley or other favorite herbs.
Apple dessert with honey and cottage cheese
Since sweets with good nutrition should be replaced with fruit, hostesses are interested in how they can be cooked tasty and quick for a change, so as not to constantly eat raw. It's easy and simple to make a baked apple with honey and cottage cheese.
The fruit is washed, the top trimmed and carefully hollowed out. A tablespoon of cottage cheese is mixed with honey and stuffed with a fruit mass. It remains to bake the apple in the oven until it is cooked to a temperature of 180 degrees. Usually twenty minutes is sufficient for this.
Notice
Experience shows that you only need to adhere to the basic principles of healthy eating in order to lose weight. The kilograms don't just melt away in front of our eyes, as with rigid diets. On average, a healthy diet can lose about two pounds per month.
This is a gentle weight loss option for the body.
In addition, according to the opinions of those who have lost weight, a week-long diet is good for you. With the removal of extra pounds, the digestive system improves, the skin is cleared of rashes, the complexion improves. From a small one, you can introduce the PP into a habit, imperceptibly drastically changing everything harmful, which we often eat on the go, for healthy and tasty dishes from a healthy menu for a loss ofsmooth weight.