Proper nutrition is not only useful for maintaining health, but also important for losing weight. Many are confident that they will have to severely restrict themselves in food, and there is something tasteless, but it is not. Consider the rules and an example of proper nutrition for a week, which will allow each person to try to change their diet in order to evaluate all the benefits. To permanently forget what is overweight, experts recommend completely switching to proper nutrition.
Basics of proper nutrition for a week
Nutritionists and scientists have long deduced the principles of nutrition, which allow different people to achieve good results, regardless of the individual work of the body.
Principles of proper nutrition to lose weight, to make a menu for the week:
- The menu should include different products, so that the body gets all the substances necessary for proper work. That's why starvation is absolutely contraindicated.
- Sugar is the main enemy of the figure, so it must be abandoned. This applies to various desserts, sweet drinks, etc. You can find many non-calorie and useful desserts that are prepared from the available products.
- Salt is also the enemy for the figure, so it should be consumed in small quantities. In general, salt leads to fluid retention, which is manifested by swelling on the body.
- An approximate menu of proper nutrition for losing weight should include five meals that will help maintain metabolism and not feel hunger.
- Breakfast is the most important meal, so it should not be missed. Complex carbohydrates are ideally suited for the morning, for example, cereals and bread. For the second breakfast choose sour-milk products.
- At lunch, you should combine proteins, vegetables and complex carbohydrates , but for dinner it is better to eat protein.
- It is important and right to cook food so that it does not lose all useful substances. It is best to bake products, cook, stew and cook for a couple.
- Do not forget to maintain the water balance in the body, which is important for successful weight loss. Every day you need to drink at least 1.5 liters, and this volume applies only to clean water without gas.
Using an example of proper diet for weight loss for a week, it is recommended to make a menu in advance, which will allow not to skip meals and prepare the necessary products in advance. A good result can be obtained through the combination of proper nutrition and exercise.
Sample menu for proper nutrition for a week
Nutritionists are advised to choose for themselves a menu, focusing on existing rules and examples of rations. Due to this, the risk of breaking up, using unloved food, is reduced to a minimum.
Option number 1:
- breakfast: oatmeal cooked on the water, baked apple with honey and cinnamon, and also tea or coffee without sugar;
- snack: 250 ml of yogurt without additives and 200 g of pineapple;
- dinner: a serving of vegetable soup, stewed beef slice of rye bread and tea;
- snack: a couple of oatmeal cookies and tea;
- dinner: a serving of low-fat cottage cheese and an orange.
Option number 2:
- breakfast: an omelet prepared from two eggs, with tomato and pepper, and also tea;
- snack: 1 tbsp. yogurt and 50 grams of dried apricots and peanuts;
- lunch: chicken broth without spices with herbs and 100 g fillets, and a couple of fish cutlets and 150 g of cabbage salad;
- snack: a couple of oatmeal cookies and tea;
- dinner: 150 grams of Greek salad, 100 grams of grilled meat and tea with honey.
Option number 3:
- breakfast: a portion of curd casserole and coffee;
- snack: kefir with the addition of dried fruits;
- lunch: boiled cauliflower and beef steak;
- snack: 1 tbsp. tomato juice and bread with cheese;
- dinner: stewed fish with brown rice and a salad of green vegetables.