Menu for proper nutrition this week

vegetable salad with a proper diet for weight loss

A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. To lose weight, it is sometimes enough to create a healthy diet menu for a week.

Healthy eating is not only the key to a lean body but also the key to good health. To lose weight, you need to reduce your daily intake of calories as well as increase your intake due to physical activity.

A weekly menu of proper nutrition for women who want to lose weight should be designed so that the daily intake of calories does not exceed the allowable norm - this is about 1, 500 kilocalories.

An appropriate weekly menu is the basis for healthy weight loss

According to nutrition experts, safe weekly weight loss should not exceed 2 kg. Express diets that promise to lose 5-10 kg per week, while they can be effective, can also cause significant health damage. In addition, at the end of such weight loss programs, the pounds lost can return quickly. And this happens in most cases: after a while after the express diet, women gain back every pound, and even more than they’ve managed to lose before.

Some doctors believe that up to 2 pounds is too much weight loss in a week. In their opinion, a maximum of 800 grams should go in 7 days. Only then will weight loss be considered completely safe and, most importantly, the result will be lasting. A proper nutrition menu for women will help you lose weight gradually and maintain the result.

It is not recommended to diet and exhaust your hunger for an extended period of time, it can only aggravate your health problems. Plus, don’t follow a miracle while hoping to follow a diet and hope for quick and long-term weight loss.

But weight still needs to be monitored, not only looks but also health depends. It is best to lose weight, improve your health and maintain a normal weight by not torturing yourself, but switching to a healthy diet.

A one-week healthy eating menu means excluding all fatty, overly salty, fried and starchy foods from your diet. Many people are accustomed to fatty and fast foods, so switching to a healthy diet can be very difficult for them. Effective weight loss requires a new diet to be enjoyable. If withdrawing your favorite foods leads to stress, not only can you not maintain that rhythm, but your lost weight will soon return in increased amounts.

We have to say that the concept of "proper nutrition" is not at all clear. Vegetarians say meat causes irreparable damage to the body, while many doctors constantly emphasize the benefits of meat products. Therefore, the main factor that unites all points of view in this matteris that the number of calories consumed should not exceed the amount consumed. The men’s weekly diet menu contains more calories and more meals, but the point is the same.

The postulate of the one-week healthy diet menu is to make the food as varied as possible. It means a balanced diet that can saturate the body with all the necessary substances and vitamins. As strange as it may sound, you need to avoid hunger to lose weight with a proper nutrition menu for a week.

What foods are worth eating with proper nutrition?

man cooking proper nutrition

Foods to eat in addition to a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. Almost any amount of vegetables is allowed - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.

It is better to switch to bread chips, but you can also afford wholemeal bran bread. The weekly proper nutrition menu also allows the use of dried apricots, raisins, nuts and seeds. You can eat low-fat cottage cheese, sour cream, milk, yogurt.

It’s better to give up coffee, or at least not drink milk coffee. The best drink for proper nutrition is green tea without sugar.

Appropriate nutrition menu for a week for men and women

There is no difference in the diet of men and women. However, a weekly menu of proper nutrition should include more calories than women. A man’s daily caloric intake is 2, 500 kilocalories.

Here is an approximate menu of proper nutrition for the week:

Monday

  • Breakfast - vegetable salad, tea, buckwheat or rice porridge.
  • Lunch - vegetable stew, soup, cooked poultry.
  • Dinner - fish, fresh or steamed vegetables, bread, tea.
  • As a snack - kefir, dried fruits or fresh fruits.

Tuesday

  • Breakfast - cereal with yogurt or kefir and an apple.
  • Lunch - Vinaigrette, rice, fish, vegetable soup, tea.
  • Dinner - cottage cheese, vegetables, tea.
  • Snacks - fruits, yogurt.

Wednesday

  • Breakfast - Apples, oatmeal, tea.
  • Lunch - Meat steak, mashed potatoes, vegetable soup, compote.
  • Dinner - Ham, stew, tea.
  • Snacks - Nuts, biscuits, fruit.

You can create your own menu for the other days. The above is only an approximate daily diet that is suitable for both women and men. The only difference is that the women’s weekly healthy menu will include smaller portions.

It is worth noting that the weekly diet menu for teens is not a diet. It has to become a way of life. Foods for children need to be more nutritious as they grow and consume significantly more energy. Children should be taught from an early age to eat right, not to give them fast food. The weekly menu of proper nutrition for a teenager should be based on the child’s preferences, only then will they be happy to eat healthy food.

A proper nutrition menu for teens for a week is the key to a healthy and happy life in the future.