Many people use a number of strategies to lose weight. It is important to follow a specific diet in order for the process to be most effective. It is necessary to draw up the correct menu, in which the balance of proteins, fats and carbohydrates is observed.
What constitutes "proper" food?
Proper nutrition (sometimes called healthy) involves the use of natural products that bring only benefits to the body. The diet of a person who is going to eat according to this principle should include dishes that contain the right amount of nutrients. These are the following components:
-proteins;
-fats;
-carbohydrates;
-vitamins;
-trace elements.
It is necessary to keep their count to ensure the daily rate. It is also important to follow other rules that make nutrition right. So, fast food, semi-finished products, carbonated drinks and other hazards should not be included in the diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or cook, stew, bake. Food should be taken at the same time.
How to make a menu for the week?
The peculiarity of proper nutrition lies in the fact that it does not imply adherence to a strict menu. It must be compiled taking into account the characteristics of the person, his preferences in food. The main thing is to follow the basic principles of combining products. These are the following rules:
-breakfast should be rich in carbohydrates;
-dinner should contain a large amount of carbohydrates;
-in each meal it is necessary to include foods containing fiber (vegetables, fruits, bran);
-if you want to eat sweets, then this should be done only in the morning;
-It is important to properly distribute calories.
Usually, people who adhere to proper nutrition draw up a menu for the week ahead, after which they simply prepare dishes in accordance with it. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not consume any type of food.
Monday
It is understood that the menu of proper nutrition for the day includes five meals. We are talking about breakfast, second breakfast, lunch, afternoon tea and dinner. On the first day of the week, you can eat as follows:
-Make oatmeal for breakfast. It can be supplemented with any fruit. As a drink, it is recommended to use tea or coffee.
-Dried fruits and cottage cheese may be included in the second breakfast. You should not chase after a low-fat fermented milk product because you think it would help you lose weight. This viewpoint is incorrect. Experts advise consuming rich cottage cheese since it is more easily absorbed.
-Lunch on Monday may consist of cabbage soup in meat broth and boiled chicken. Be sure to add vegetables rich in fiber. As a drink - compote.
-In the afternoon, you can enjoy fruit salad and unsweetened crackers.
-For dinner, it is offered to cook an omelet, vegetable salad and tea. You may ignore the guideline that states you can't eat after 18.00 hours if you eat properly. However, no later than 2-3 hours before bedtime should the last dose be taken.
Tuesday
The menu of the second day is compiled according to the same principles as on Monday. Breakfast should be rich in carbohydrates, but porridge should be cooked differently. Tuesday's diet might look something like this:
-For breakfast, it is proposed to cook buckwheat porridge. It can be supplemented with vegetables and tea.
-For second breakfast, you can eat yogurt and an apple.
-Lunch always consists of a first and a second course. On Tuesday you can cook buckwheat soup as the first course and fish cakes and mashed potatoes as the second course. Compote made from dried fruits, served as a drink.
-The afternoon snack includes cottage cheese, toast and cocoa.
-For dinner, you can eat boiled chicken fillet with vegetables and drink tea with food.
Wednesday
-For breakfast, you can eat not only cereals. For example, an omelet would be a good option. It is he who is invited to eat on the third day. In general, the menu for Wednesday can be compiled as follows:
-For breakfast, a losing weight person eats scrambled eggs, toast, vegetable salad. He chooses tea as a drink.
-The second breakfast includes the use of yogurt and toast.
-For an afternoon snack, you can safely eat yogurt and cottage cheese.
-For dinner, it is recommended to cook meat and supplement it with a side dish of rice. A vegetable salad should also be served with this dish. Tea can be used as a drink.
Thursday
One of the principles of proper nutrition is variety. Don't eat the same meals every day. The menu is just compiled in such a way that the options are not repeated. This allows you to eat not only healthy, but also tasty. Monotonous food is boring and does not bring benefits. Therefore, it is important to take care of the variety and pre-purchase dishes for cooking dishes from the menu. So, on Thursday it is recommended to eat according to the following scheme:
-For breakfast, you can cook rice porridge and season it with dried fruits. Drink coffee as a drink.
-The second breakfast may include a banana and kefir.
-For lunch, you can cook soup with cereals. As a second course, you should choose baked fish, complemented by a rice side dish. A salad, for example, a vinaigrette, will not be superfluous. Drink - compote.
-For an afternoon snack, experts advise eating cottage cheese with sour cream and dried fruits.
-A great option for dinner is baked meat with vegetables. You can supplement it with drinking yogurt.
Friday
Friday's diet is not particularly different from all previous days, because it is compiled according to the same principles. The menu might look like this:
-For breakfast, a person eats oatmeal and fruits, drinks coffee.
-For a second breakfast, you can eat biscuits, washing them down with juice.
-Vegetable soup can be served as a first meal during lunch. Goulash can be served as a second course with baked or boiled potatoes as a side dish. In addition, lunch must contain a vegetable salad. The beverage is juice.
-For an afternoon snack, it is recommended to eat fruit in the form of a salad and yogurt.
-Dinner - vegetable stew, ham, tea.
Weekend
Some people believe that on weekends you can afford to deviate from the diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, since such an act can negate all the benefits of the previous menu. Of course, you can sometimes afford something not too useful, but in a small amount. Heavy meals can be eaten on holidays, but not every weekend.
The menu for Saturday in proper nutrition mode might look like this:
-Breakfast includes oatmeal and a baked apple. Tea should be used as a drink. It is important to understand that you should not put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
-The second breakfast is yogurt and a banana.
-For dinner, you can cook chicken soup with vegetables. As a second course, experts recommend choosing fish. Salad - vinaigrette. Drink - compote.
-For an afternoon snack, you can eat yogurt and supplement it with nuts. Instead, you can choose dried fruits.
-For dinner, ham and vegetable stew will be an excellent option. The drink is tea.
On Sunday, you can treat yourself to a cottage cheese casserole for breakfast. It should be seasoned with honey. You can also eat toast with tea. For lunch, you can choose yogurt and crackers. Lunch consists of borsch, chicken cutlets with buckwheat, compote. An excellent option for an afternoon snack, as usual, will be cottage cheese with the addition of dried fruits. For dinner, it is recommended to eat boiled veal and vegetable salad.
It is recommended to end any day with a glass of fermented milk drink. Usually people who adhere to proper nutrition choose kefir or fermented baked milk.
It is clear that it is not necessary to adhere exactly to the diet described above. You can also create your own menu, based on the principles of healthy eating. The main thing is to follow the rules, choosing only natural products.
How to maintain the right diet if there is not enough time?
In general, making a menu for a week is not difficult. But cooking can be time consuming. It becomes much easier for a person to eat fast food, which greatly violates the diet. This is especially true for working people. But do not be upset and think that now it will not be possible to get rid of excess weight. You just need to contact the Be Fit specialists. It offers weekly delivery of fresh meals. Couriers will bring food either in the morning or in the evening, at the choice of the client. This will allow you not to deviate from the principles of proper nutrition. In the dishes provided by the company, the calculation of calories and important trace elements has already been made. They are the most useful and nutritious.
You don't have to worry about the freshness of the food. Meals are prepared by experienced chefs immediately before delivery. For each serving, the number of products is carefully verified, the grammage is observed. This allows us to provide Be Fit customers with the optimal set of food for a healthy diet. See the website for sample menus. It is proposed to place an order online by filling out a special form.
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