Keeping fit is not only about beauty but also health. It is very important to make a menu for a healthy weight loss diet for a week. Diets show a quick but not lasting effect. You need to trust the experts who teach you to lose weight with proper nutrition, not by imposing strict restrictions on the menu.
For a beautiful figure and good health it is necessary to provide the body with vital trace elements and vitamins. However, it is not so easy to compile a proper weight loss menu. Lack of a healthy diet already leads to the appearance of extra pounds. And vice versa - we ourselves notice how we lose weight only if we managed to organize a proper diet for weight loss at home and stick to a healthy menu for a week.
This is the best way to bounce back if you remember how important it is to be healthy, not just lose weight. Once we have established the PP, it remains to adhere to such a menu for a week in the future.
Basic principles of proper nutrition for weight loss
By abruptly refusing certain foods, a person can easily lose weight. This is tempting for women who are willing to seriously limit the menu for the day. But the consequences of such a refusal threaten health. On a diet you can lose weight, feeling a clear lack of energy, digestive problems and malfunction of various organs. Instead, it is better to remember the principles of proper nutrition and based on them to compile a menu for yourself for a week of weight loss:
- A person who loses weight should follow the correct proportions of protein, fat and carbohydrates in the diet when compiling a menu.
- To lose weight, they increase the amount of vegetables and fruits consumed: they are indispensable for the normalization of the gastrointestinal tract and its cleansing.
- The amount of fast carbs is kept to a minimum.
- Healthy food in the weight loss menu for every day - dairy products. It will provide the body with calcium and protein.
- Salt intake should be carefully monitored, literally measured in grams. To eat well and ensure the body's need for this substance during the day, it is enough to add salt to the main dishes in the amount of 5-10 g. The excess provokes bloating and adversely affects the functioning of the kidneys and other organs.
- For processing products it is recommended to use boiling, stewing, steam. You need to give up frying in the name of losing weight.
- It is necessary to control the amount of water - many people drink too little.
To help the competent menu for healthy weight loss, there will be a table of proper nutrition. Usually, those who lose weight are only interested in the number of calories. But nutritionists recommend paying attention to how this or that product is absorbed and assimilated by the body.
| Product | Protein, g | Carbohydrates, g | Thick, 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 |
Digestibility is expressed as a percentage in the table. This indicator shows how much the product is able to break down in the digestive tract to simple substances, which are then absorbed by the body. That is, the higher the number, the better - the food is digested efficiently, becoming valuable chemicals.
The concept of digestibility was introduced to determine 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.
Weight loss diet
Sometimes it seems unrealistic to organize a healthy diet for weight loss, consider a full menu for a week. However, this is a matter of habit. First, you can set a minimum goal - to follow the diet for at least a week.
When planning a day for weight loss, you should not forget about breakfast: this is the basic principle of PP - every morning should start with a meal. The ideal interval between meals is three hours, so that there is time to digest, so a competent diet for weight loss should have 4-5 meals a day. The meal schedule for the week should be built individually, taking into account your own daily life, physical and mental stress.
Snacks on the right diet
Once you have a weight loss diet, it is better to eat healthy meals on an hour than to eat chaotically between things during the day. This is harmful for two reasons. First, one does not notice how with each sandwich or cereal block the number of calories consumed per day increases, in addition to those included in the menu. Secondly, a clear regime organizes the activity of the digestive tract.
List of products for proper nutrition and weight loss at home
Good news for those who are losing weight - the menu of proper nutrition for weight loss can and should be varied. The basis of the diet is healthy eating. Vegetables and fruits, rich in fiber and vitamins, are almost the main products for weight loss at home.
But it is wrong to give up meat. Birds are ideal for peeling. You can also cook dishes of beef, rabbit, turkey.
Fish is also included in the list of products for the week. For weight loss it is desirable that these are white varieties. But once a week you can eat oily salmon or other red fish. 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 and food colors is great.
Legumes are very useful and lose weight. Natural dairy products and cheeses are also included in the menu. As for bakery products, it is better to have rye bread on the table, rather than wheat bread or bread.
What foods to exclude to lose weight
In general, almost all dishes on the menu for a week are acceptable according to the principles of proper nutrition, but for some it is better to make an exception to lose weight both quickly and without harm to health. This applies to fatty and fried foods, chips and soda, pastries and muffins - they should not be on the weight loss menu.
You can include butter in a rough meal plan, but strictly control the amount. Ideally, exclude mayonnaise and chips. 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 plan your menu properly
Ideally, to switch to a computer, you need to draw a detailed schedule of what should be on the table and at what time. This is disciplining, especially in the beginning, until proper nutrition becomes a habit.In order for the weight loss menu to have an effect, it is very important to first think about how to distribute different products. And for this you must first determine the caloric content and make calculations based on it.
Considering a diet menu for weight loss for a week, it is worth remembering this principle - every day the body should receive a balanced ratio of fats and proteins, as well as carbohydrates, as well as vitamins, macro-and micronutrients. Therefore, it is necessary to formulate a diet that includes dishes from a wide variety of products. The individual weight loss menu should include space for vegetables and fruits, fish and meat, healthy fats and grains.
How to strike a balance
If we talk about the percentage, then about half of the diet for weight loss every day should be taken from carbohydrates. Another 30% is allocated to protein and the rest to fat. When compiling such a simple menu, it is necessary to take into account the level of physical activity. When you train, there is a serious mental work ahead, let the food be thicker, more saturated.
To properly compose the menu for each day, it is better to start with a hearty breakfast, including it in any way in the menu for healthy weight loss. Ideally, leave something light for the evening - such as a glass of kefir. Don't forget about the drinks. Although it is better to give preference to pure still water, no one forces you to give up tea and coffee, compotes and fruit drinks. When planning a schedule for the day, it is better 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 become boring, a person can eat in different ways. In addition, you can find options for ready-made menus for healthy and proper nutrition for weight loss.
Experts strongly recommend that you do not skip meals or drink water with food: this simple principle is very important for proper nutrition, in which weight loss will be obvious. If the schedule is such that sometimes there really is no way to eat, then you should have a healthy breakfast with you. These can be nuts, dried fruits, fresh fruit, kefir or yogurt.
Sample one-week recipe menu
For many contemporaries it is difficult to develop a diet for themselves for a trivial reason - lack of time. Therefore, it is easier to find a ready-made detailed weight loss menu and use it, maybe adjust it for yourself. This can be done quite simply - to replace products with equivalent analogues. For example, instead of fish - chicken fillet, instead of apple - pear.
It is much easier to organize a proper diet for weight loss by having a menu for each day. Although only because you can go to the store with a specific list of products. This makes you much less likely to be tempted to buy something harmful.
Facilitates the transition to a healthy diet, a weekly diet diary for weight loss, where you can record how much food is eaten. Although on average it is recommended to consume 1500 kcal per day, this will not be enough for someone for one day - if the lifestyle is active, mobile. Thanks to the diary it will be easier to monitor your well-being, condition, weight and, if necessary, adjust your diet, add or remove excess meals.
No interruptions and unnecessary costs
When choosing an approximate menu for effective weight loss, you should not immediately set a maximum task. Otherwise damage 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 proper nutrition. And even experts recommend that you allow yourself small weaknesses.
You can definitely include some forbidden sweets in the weekly menu, even when losing weight. For example, this could be a piece of chocolate or your favorite dessert. It is only recommended to eat sweets before lunch, so that less grams are set aside.
It is convenient that you can choose a budget menu for proper nutrition for weight loss. Thanks to a clear weight loss program for a week, you can break the stereotype that healthy eating is expensive. More often than not, we just don't notice how we spend, neither on a questionable breakfast in fast food restaurants, nor on unplanned purchases in the supermarket - products that clearly contradict the principles of healthy eating.
Monday
The first day of the week to lose weight is better to start with something tasty and healthy that can give a positive attitude. Therefore, for breakfast, you can make a glass of kefir and low-fat fruit jam by adding to it a few tablespoons of bran. For lunch it will be good to eat chicken broth with noodles and vegetables. For dinner you can include roasted fish with aromatic herbs in the menu and prepare a vitamin salad for it - from cabbage, carrots and apples.
Vegetable oil is used as a dressing for proper nutrition. Sometimes it is permissible to add sour cream to the menu. When making snacks, you can afford to eat a few fruits or cottage cheese with a cup of lemon tea. Sugar is best avoided altogether in the name of weight loss. If you can't drink tea or coffee without sweetening at all, add honey.
Tuesday
For breakfast you can drink a cup of hot coffee, scrambled eggs and fresh vegetables. For example, from a ready-made menu, a salad of cabbage and cucumber, seasoned with sour cream, is perfect. Dine is a vegetable soup, a sandwich with hard cheese and an egg. In the evening for weight loss you can pamper yourself with grilled salmon and pepper.
Wednesday
Start the day with boiled chicken breasts that go well with fresh tomatoes. During lunch, barley porridge with vegetables and beef will help you get full. Kefir and wholemeal bread will be the perfect end to the day.
Thursday
To make losing weight a pleasure, you can have cottage cheese for breakfast by adding a spoonful of honey. An excellent lunch will be obtained from cooked rice and vegetable salad.
For dinner, bake pollock and add seaweed.
Friday
On this day, which ends the work week, breakfast can be hearty. Two hard-boiled eggs with two toasted slices and a piece of hard cheese will work from the menu. Dine is a soup with meatballs, vegetable salad and buckwheat porridge. The last note will be stuffed peppers with a spoonful of low-fat sour cream.
Saturday
You can make tea with a casserole for breakfast. For lunch, the menu for effective weight loss should include a plate of mushroom soup, some boiled rice with a piece of beef and vegetable salad. A delicious and healthy dinner will be steamed fish with green peas.
Sunday
For Sunday breakfast is a great coffee with two sandwiches with cheese and tomatoes. In the middle of the day you should load chicken breasts with buckwheat porridge. For dinner, hunt with your favorite grilled vegetables.
Simple and healthy recipes for weight loss
Sometimes it is difficult for beginners to master the principles of healthy eating. Then ready-made recipes for simple meals that will benefit health without burdening them with extra calories will help.
By the way, it is also important to get rid of the prejudice that proper 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 known dishes.
Chicken cutlets
Nutritionists strongly recommend that you rely on lean meat. Therefore, chicken chops from such a part of the bird as the breast are an excellent option for proper nutrition.
The dish is valued for its high protein content and easy digestion. But in such a diet there is a minimum of fat and carbohydrates. Therefore, the cutlets will fit well in the menu for healthy weight loss. For cooking you will need:
- 400-500 grams of chicken breast;
- one onion;
- garlic clove;
- 100 g fat-free cottage cheese;
- 2 egg whites and 1 chicken egg yolk.
After chopping the minced chicken, add chopped onion and garlic, the remaining ingredients. For aroma and pleasant taste add nutmeg (pinch), a tablespoon of dried dill, salt and pepper. After mixing the mass, cutlets are formed and baked in the oven at 180 degrees for 30-40 minutes.
There is also an interesting version of preparing your favorite chicken cutlets to organize proper nutrition for weight loss. Instead of cottage cheese, in the same proportions to the minced meat is added a favorite chopped vegetable - such as carrots, peppers. Thanks to this, the cutlets are very juicy, completely low-fat, so they can be safely included in a healthy diet for weight loss.
Homemade cottage cheese
Nutritionists do not prohibit eating cheese. However, they are cautious about the industrial product. It all depends on the good faith of the manufacturer, especially the recipe. Some types of cheese in the store are definitely unsuitable for proper nutrition. In order not to doubt the quality, you can include a product of your own production in the menu.
Homemade cottage cheese is a real pleasure that will serve as an excellent alternative to industrial products. You can prepare it very quickly according to the simplest 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 percent. Add 30 ml of apple cider vinegar and two tablespoons of oil. For a spicy taste, you can add a teaspoon of your favorite dried herbs and a little salt.
The resulting mass should be boiled and then, removing from the heat, filtered through cheesecloth. The resulting curd is squeezed and placed under oppression. When it cools, you can immediately serve it on the table.
Green borscht
Many people can't imagine their dinner without soup or borscht. However, not every first course is suitable for a diet program for weight loss. Food porridge or rich pea soup with pork ribs will definitely not fit on the menu.
Green borscht is prepared with pleasure by many hosts all year round. And when the goal is to improve the shape, the dish is useful. You should cook it lightly - not on the basis of meat broth, but on plain water. You will need the following ingredients:
- 2. 5 liters of water;
- 2 sorrel ties;
- 2-3 pcs. carrots;
- 1 onion;
- 3-4 pcs. potatoes.
Put water on the fire to boil. Hard-boiled eggs are boiled separately. Peel a squash, grate it and slice it. The sorrel should also be rinsed thoroughly. In a pan greased with olive oil, you need to fry diced onions and carrots, which are pre-grated.
The vegetables are sent in boiling water and then potatoes are placed there. At the very end, add sorrel so that it is not overcooked. Put the chopped eggs in the prepared borsch. 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 candies with proper nutrition need to be replaced with fruit, hostesses are interested in how they can be prepared deliciously and quickly for change so that they do not eat raw all the time. It is easy and simple to make an apple baked with honey and cottage cheese.
The fruits are washed, the upper part is trimmed and carefully processed. A tablespoon of cottage cheese is mixed with honey and filled with a mass of fruit. It remains to bake the apple in the oven until cooked at a temperature of 180 degrees. Twenty minutes are usually enough for this.
Reviews
Experience shows that it is enough to follow the basic principles of a healthy diet for weight loss. Weight loss will be followed by fatigue and constant tiredness. An average healthy diet allows you to lose about two pounds a month.
This is a light weight loss option for the body.
In addition, according to those who have lost weight, a diet provided for a week is good for health. Along with the withdrawal of extra pounds, the digestive system improves, the skin is cleared of rashes, the complexion improves. Starting small, you can make PP a habit, imperceptibly radically changing everything harmful that we often eat on the run, for healthy and delicious meals from a healthy menu for gentle weight loss.