A healthy lifestyle and proper nutrition is one of the effective ways to lose weight. To lose weight, sometimes just following a healthy diet plan for a week is enough.
A healthy diet is the key not only to a slim body but also to good health. To lose weight, you need to reduce the percentage of daily calories consumed, as well as increase their consumption due to physical activity.
A reasonable nutritional menu for a week for women who want to lose weight should be designed so that the daily calorie intake does not exceed the permissible limit - that is, about 1500 kilocalories.
The right menu of the week is the basis for healthy weight loss
Nutrition experts say that a safe way to lose weight per week should not exceed 2 kg. The fast-paced diet promises to lose 5 - 10 kg per week, although it can be effective, but it is also harmful to health. In addition, at the end of such weight loss programs, the lost kilograms can quickly return. And this happens in most cases: after a while after the crash diet, women gain back all the kilograms, and even more than the previous loss.
Some doctors believe that even 2 kg is too much weight loss in a week. In their opinion, no more than 800 grams should be taken in 7 days. Only in this case can weight loss be considered absolutely safe, and most importantly, the results will be permanent. A reasonable nutritional menu for women will help you lose weight gradually and keep the results.
It is not recommended to diet for a long time and burn out with hunger, this can only aggravate health problems. Also, when following the diet, you should not expect a miracle and hope for a quick and lasting weight loss result.
But weight still needs to be monitored, not only appearance but health also 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 switch to a healthy diet.
A healthy diet menu for a week implies the exclusion of all fatty, overly salty, fried and starchy foods from the diet. So many people are used to fatty foods and junk foods, so the transition to a healthy diet can be very difficult for them. For effective weight loss, it is essential to have an interesting new diet. If the lack of favorite foods leads to stress, not only will a person not be able to maintain such a rhythm, but the lost weight will soon return with the increased mass.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. According to vegetarians, meat brings irreparable harm to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the factor that unifies all views on this issue is that the number of calories consumed must not exceed the amount consumed. Men's weekly nutrition menu includes more calories and more meals but the essence remains the same.
The premise of a healthy one-week diet menu is that the food should be as varied as possible. It implies a balanced diet that can saturate the body with all the necessary substances and vitamins. It sounds strange, but to lose weight with a reasonable nutritional menu in 1 week, 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. In almost any quantity, it is allowed to eat vegetables - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.
It is better to replace the bread with a whole grain loaf, but you can also buy whole wheat bread. A reasonable nutritional menu for the week also includes dried apricots, raisins, and nuts. You can eat low-fat cheese, sour cream, milk, yogurt.
You're better off giving up coffee, or at least not drinking coffee with milk. The best drink for proper nutrition is unsweetened green tea.
Reasonable nutritional menu in 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 reasonable nutrition for men should contain more calories than women. A man's daily calorie intake is 2500 kilocalories.
Here is an approximate menu of appropriate nutrition for the week:
Monday
- Breakfast - vegetable salad, tea, buckwheat flour or rice porridge.
- Lunch - stewed vegetables, soup, boiled poultry.
- Dinner - fish, fresh or stewed vegetables, bread, tea.
- As a snack - kefir, dried fruit or fresh fruit.
Tuesday
- Breakfast - cereal with yogurt or kefir, an apple.
- Lunch - Vinaigrette, rice, fish, vegetable soup, tea.
- Dinner - cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - Apples, oatmeal, tea.
- Lunch - Beef steak, mashed potatoes, vegetable soup, french fries.
- Dinner - Cold meat, stewed vegetables, tea.
- Snacks - Nuts, crackers, fruit.
You can make your own menu for the rest of the day. The above is just an estimated daily diet suitable for both women and men. The only difference is that the healthy weekly menu for women will contain smaller servings.
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 grow and expend more energy. Children should be taught from a young age to eat right, not to give them junk food. A reasonable weekly nutritional menu for children must be based on the child's preferences, only in this case will the child happily eat healthy.
A reasonable nutritional menu for teenagers in a week is the key to their healthy and happy lives later on.