A healthy lifestyle and proper nutrition are one of the most effective ways to lose weight. To lose weight, sometimes making a week's worth of healthy eating menus is enough.
Healthy nutrition is not only the key to a slim body, but also to good health. To lose weight, you need to lower your daily calorie burn rate and increase your calories burned through physical activity.
A week's worth of appropriate nutritional menus for women who want to lose weight should be designed to consume no more than the allowable calorie per day -- about 1, 500 calories.
The right menu for the week is the basis for healthy weight loss
Nutritionists say it is safe to lose no more than 2kg per week. A fast food diet that promises to lose 5-10kg per week, while potentially effective, can also cause significant health harm. Also, at the end of such a weight loss program, the kilograms lost can be recovered quickly. This is what happens most of the time: After a period of time after a fast diet, women have gained all the kilograms and even lost more than they had previously lost.
Some doctors believe that losing even 2kg in a week is too much weight. In their opinion, it should not exceed 800 grams in 7 days. Only in this case can weight loss be considered absolutely safe, and most importantly, the results will be permanent. A nutrition menu for women will help you lose weight gradually and maintain results.
It is not recommended to go on a long-term diet and starve yourself, which will only aggravate your health problems. Also, while dieting, you shouldn't expect miracles, but quick and long-term weight loss.
But weight still needs to be monitored, not just appearance, but also health depends on it. To lose weight, improve your health, and consistently maintain a normal weight, it's best not to torture yourself with dieting, but to switch to a healthy diet.
A healthy eating menu for the week means eliminating all fatty, salty, fried and starchy foods from your diet. Many people are so used to fat and junk food that transitioning to a healthy diet can be very difficult for them. To lose weight effectively, the new diet must be pleasing. If deprivation of a favorite food causes stress, not only is a person unable to maintain this rhythm, but weight loss can quickly add bulk.
It must be said that the concept of "proper nutrition" cannot be clearly defined at all. Vegetarians believe that meat causes irreparable harm to the body, while many doctors constantly emphasize the benefits of meat products. So the main factor that unifies all views on this matter is that you should not consume more calories than you consume. The men's weekly nutrition menu includes more calories and more meals, but the essence remains the same.
The assumption of a healthy eating menu for the week is that the food should be as varied as possible. This means that a balanced diet can fill the body with all the necessary substances and vitamins. No matter how strange it may sound, in order to lose weight with the help of a proper nutritional menu for the week, you should avoid feeling hungry.
What foods need proper nutrition to eat?
Foods that should be eaten with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. Eat almost any number of vegetables—carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery, and even potatoes.
It's best to use grain bread instead of bread, but you can also buy whole-wheat bran bread. This week's proper nutrition menu also includes dried apricots, raisins, nuts and seeds. You can eat low-fat cottage cheese, sour cream, milk, yogurt.
Better to quit coffee, or at least not drink coffee with milk. The best drink for proper nutrition is unsweetened green tea.
Weekly Nutrition Menu for Men and Women
There was no difference in the proper nutrition of men and women in the diet. However, a proper weekly nutritional menu for men should contain more calories than women. A person's daily calorie intake is 2500 kcal.
Here's a rough menu of proper nutrition for the week:
on Monday
- Breakfast - vegetable salad, tea, buckwheat or rice porridge.
- Lunch - Stews, soups, boiled poultry.
- Dinner - fish, fresh or stew, bread, tea.
- As a snack - kefir, dried or fresh.
Tuesday
- Breakfast - cereal with yogurt or kefir, an apple.
- Lunch - balsamic vinegar, rice, fish, vegetable soup, tea.
- Dinner - cheese, vegetables, tea.
- Snacks - fruit, yogurt.
Wednesday
- Breakfast - apples, oatmeal, tea.
- Lunch - steak, mashed potatoes, vegetable soup, preserves.
- Dinner - ham, stew, tea.
- Snacks - nuts, cookies, fruit.
You can make your own menu for the rest of the day. The above is just an approximate daily diet, suitable for both men and women. The only difference is that the women's weekly healthy menu will contain smaller portions.
It's worth noting that teens' weekly diet menus are not diets. It should be a way of life. Food for children should be more nutritious as they grow and consume more energy. Children should be taught to eat right from an early age, not given them junk food. A weekly menu of proper nutrition for a teenager should be based on the child's preferences, and only in this case will he be happy to eat healthy food.
A proper nutritional menu for a teenager's week is the key to their future healthy and happy life.