Diets for a few days, in most cases, bring only a temporary result, so the minimum period for normal weight loss is a month. Menu for weight loss for a month must be developed individually for each person, taking into account the characteristics of the body. The most important condition is to exclude fatty and other high-calorie food from the diet.
How to make a menu of proper nutrition for a month?
According to most dieticians, you need to eat 5 times a day. You can choose for yourself the following dishes:
Possible breakfast for a healthy diet menu for a month:
- 280 g of fruit and a slice of wholemeal bread;
- 250 g of fruit and 100 g of oatmeal;
- omelet from 2 eggs and tomatoes or string beans ;
- 200 g cottage cheese and berries.
Possible dinners for a low-calorie menu for the month:
- vegetable soup, salad and 250 grams of porridge;
- vegetable broth, 2 slices of bread, vinaigrette;
- meat soup, but without potatoes, 250 grams of broccoli;
- 250 grams of vegetables and as many fish, all cook for a couple.
Possible suppers of dietary me for a month:
- 280 g of lean fish or chicken, or shrimp, and the same amount of green vegetables per pair;
- 220 g low-fat cottage cheese and 280 g cucumber salad;
- 280 ml of vegetable soup;
- 150 g of porridge cooked on the water.
Possible snacks between breakfast and lunch and between lunch and dinner:
- 35 g of crackers from whole grain flour and 120 g of berries;
- 110 g of fruit, a portion of fat-free yogurt, nuts ;
- 250 g melon or watermelon;
- 250 g of fruit.
Drink allowed non-carbonated water, green tea and low-fat dairy products, as well as herbal infusions. The required amount of liquid is about 2 liters per day. During the diet, it is recommended to reduce the amount of starch-containing vegetables.
Correctly composed menu for weight loss for a month will get rid of several kilograms, depending on your initial weight.