Losing weight by summer: a weekly menu from a nutritionist

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

If you want to shed those extra pounds, you need to move more and make changes to your diet. Namely, to make it healthier and more orderly. Thanks to these simple steps, you can quickly become slimmer at home. In the article, we will consider a detailed menu for a week from a nutritionist for effective weight loss.

The principles of a healthy diet

In any case, do not refuse food if you want to lose weight. This measure is unlikely to lead to a sustainable result. It is better to choose a nutritional system for yourself in which the body will burn fat and actively build muscle.

Protein-rich foods are the foundation of your right menu: chicken, turkey, beef, fish, eggs and dairy products. In addition, you need to eat plenty of fruits, vegetables and herbs. It is better to choose whole grain and yeast-free bread. It will not harm the body. Also, spices and herbs can have a beneficial effect on the process of losing weight.

And of course, you need to drink large quantities of high-quality water without gas - 1, 5 - 2 liters per day.

At the time of losing weight, you need to exclude carbonated drinks, canned food, alcohol, smoked, fried and overly salty foods from the diet. It is also worth giving up sugar and white flour. As long as you eat enough protein a day, it should be easy to do. Try to avoid sources of caffeine as well.

Eliminate tea, coffee, energy drinks, and chocolate. But you can drink herbal tea in moderation.

Using the "plate model"

For weight loss, it is important to combine foods correctly with each other. A method called "cymbal model" will help in this. Thanks to it, you are not only guaranteed to lose weight, but you will also receive valuable "fuel" for your body with every meal. And also get rid of sugar cravings. After all, the level of substances necessary for the body will return to normal.

So, you will need a medium-sized plate. Fill half of this plate with fresh vegetables. They are high in fiber, vitamins, organic acids and minerals. Thanks to this, vegetables help the body to absorb fish and meat, improve digestion in general. If desired, you can drizzle olive oil over the vegetables.

Place the side dish on a quarter plate. This can be whole grain pasta, cereals, or legumes. Instead of a side dish, you can eat a slice of yeast-free bread.

On the rest of your plate, place foods that will saturate your body with protein - fish, lean meats, legumes, or eggs.

Such a balanced diet will soon lead to the desired result. The food will digest well and give your body energy, and not contribute to excess weight.

Sample menu for a week

We offer you a detailed menu from a nutritionist for a week for weight loss at home.

Monday

1. Breakfast - oatmeal with dried fruits - 200 gr.
2. Lunch - hot sandwich with whole grain bread, chicken breast, herbs, goat cheese. Vegetable salad with olive oil and lemon juice.
3. Dinner - fresh vegetable salad with baked fish.

Tuesday

1. Breakfast - cottage cheese with a little honey and nuts, freshly squeezed juice.
2. Lunch - salad with chicken fillet, bulgur, cherry tomatoes, seasoned with honey and Dijon mustard sauce.
3. Dinner - whole grain pasta with minced beef, garlic, parsley, tomatoes and spices.

Wednesday

1. Breakfast - flaxseed porridge without cooking, with a banana.
2. Lunch - Boiled chicken fillet with fresh vegetable salad.
3. Dinner - saute of baked vegetables - broccoli, pumpkin, onion, seasoned with olive oil and spices. Fresh tomato with a little feta cheese.

Thursday

1. Breakfast - an omelet of two eggs, a tomato, a couple of slices of cheese.
2. Lunch - soup with chicken broth with vegetables. Vegetable salad with cucumbers, tomatoes, bell peppers and herbs. It can be seasoned with olive oil and flax seeds.
3. Dinner - Fish steak garnished with fresh vegetables.

Friday

1. Breakfast - Banana, blueberry and spinach smoothie with a little water.
2. Lunch - Couscous with fried vegetables (carrots, onions, green peas, corn).
3. Dinner - boiled beets, cut into slices. A slice of whole grain bread with goat cheese.

Saturday

1. Breakfast - buckwheat porridge, salad with cucumber, radish and herbs.
2. Lunch is a warm quinoa salad with turkey, stewed vegetables and parsley.
3. Dinner - Fish fillet with rosemary and fresh vegetables.

Sunday

1. Breakfast - cheese cakes with maple syrup, natural yogurt.
2. Lunch - chicken fillet with fresh vegetable salad.
3. Dinner - whole grain spaghetti with minced beef and tomato, parsley and garlic sauce. Fresh vegetables.

The menu presented in the article is an approximate version of your diet for a week. You can add other healthy foods to it for a change. The main thing is to adhere to the principles of proper, balanced nutrition.

Remember, it's important to eat as little fried food as possible. Fish, meat and side dishes are best boiled, baked or steamed.

Fruits and weight loss

One of the foundations of a healthy diet is fruit. They need to be eaten in sufficient quantities. After all, it is an irreplaceable source of fiber and vitamins. But if you eat fruit incorrectly, you can harm your body.

Many people mix fruit with other foods. They love to eat them for dessert. It is not right. This makes the digestion process more difficult. Fruits begin to "ferment" and even rot inside. As a result, bloating occurs. A person does not feel comfortable, and does not receive valuable microelements.

Remember, you must eat fruits separately from the main dishes. For example, you can drink non-dairy fruit smoothies for breakfast. Eat fruit as a lunch or afternoon snack. Ideally, eat five different fruits a day.

While you're on a diet, you need to limit yourself to desserts. If you like sweets, this is quite difficult to do. You can sprinkle the berries or cottage cheese with cinnamon and vanilla in order not to break loose. This way you can outsmart your body. Plus, cinnamon will help you regulate your blood sugar. This means that you will feel better in the process of losing weight.

A source:

sovets.net

woman.rambler