Healthy diet for weight loss menu for a week

Good day, friends! Excess weight and extra inches on the waist can not only upset the person, but also adversely affect his health. It is considered that to get rid of fat and make the figure toned, it is possible only with the help of strict diets and sports. But this is not always the case. Today we will tell you what is a healthy diet for weight loss, and will help you to create a menu for the week.

eating for weight loss

First of all, we need to understand what healthy eating is, and how it differs from dietary intake. The diet is restrictive the consumption of certain foods. To withstand such a regime, not everyone can. Besides, often after the diet, the pounds quickly returned, taking with him "friends".

Menu healthy diet for weight loss is designed so to provide the body the necessary nutrients, but to reduce the consumption of healthy food which turns into fat on the sides, abdomen and hips.

What are the main conditions

Proper nutrition is a way of life. It is important to instill healthy eating habits. Following the PP program, you will be able to lose weight without subjecting the body to stress. Those who think that a healthy lifestyle is difficult, expensive or beyond the capabilities of some, very wrong.

In fact, proper nutrition is based on simple rules and recommendations. The basic principles of such a regime are the following:

  • to eat often, but small portions, ideally 5 to 6 times a day;
  • be sure to drink lots of water, daily intake of fluid is 2 litres;
  • the first thing to do on an empty stomach to drink a glass of warm water;
  • the last meal should take place 3 hours before bedtime;
  • use these methods for thermal treatment of products, such as baking, stewing or steaming, the perfect solution would be to use slow cooker recipes with pictures for cooking find not difficult;
  • focus on products low in fat;
  • the basis of the diet should be protein, and to diversify the menu will help vegetables and complex carbohydrates;
  • don't be afraid to use spices;
  • reduce salt intake, it contributes to fluid retention in the body and causes swelling;
  • learn to count calories;
  • do not give up fats, replace fats of animal origin, plant-analogues;
  • replace mayonnaise and sauces for salads or other dishes with olive oil or lemon juice.

To adjust to a new type of food, is not superfluous to elaborate the menu for each day of the week or once a month. So you can buy the necessary products, and to eliminate the risk of failure. Following this system, you can smoothly get rid of extra pounds. Reviews indicate that the result of this weight loss will remain for a long time.

What should be in the fridge

Make a list of foods that should be in your kitchen. It must include:

  • whole wheat bread;
  • lean meats (beef, rabbit, chicken, Turkey);
  • seafood and low-fat fish;
  • mushrooms;
  • eggs;
  • dairy products with low fat content;
  • fruits and vegetables;
  • cereals and pasta durum;
  • nuts, seeds and dried fruit (in limited quantities).
proper nutrition

By including these foods in your menu, you have to remember that there is food, which must be abandoned. When healthy eating for women and men under the ban are sweets and pastries, alcohol, packaged juices and carbonated water, canned food, fast food, semi-finished products. Forget the mayonnaise, sugar substitute honey.

At HLS it is important to prevent feelings of hunger. Resort to snacking. To do this, fit salads, fruit (except grapes and bananas), yogurt and protein shakes.

Prepare a course of food for 7 days

We offer you a sample menu for each day of the week in the table. Focusing on it, it will be much easier to make a healthy eating program for yourself.

Presented a weekly menu of inexpensive but useful. To eat in accordance with the rules of a healthy lifestyle at any age and at 20, 40, 50, 60 years. Also take note of the following recipes.

Vegetable soup

To cook this first course you will need the following ingredients:

  • 300 gr. cabbage;
  • 2-3 PCs potato;
  • 3 tomato;
  • 1 beet;
  • 1 onion;
  • 1 carrot;
  • 3 cloves of garlic;
  • 3 tbsp olive oil;
  • salt, Bay leaf, pepper and herbs to taste.
  1. Vegetables wash and peel potatoes cut into cubes, carrots and beets shred on a grater, cut the cabbage, onions cut finely.
  2. Bring the water to a boil, throws back the sliced potatoes and let the water boil for 5 minutes.
  3. Enter in the broth, cabbage, Bay leaf, black pepper peas.
  4. In a pan fry onion, carrots and beets. Three in vegetable mixture, the tomatoes for juiciness and simmer under a lid for 5 minutes.
  5. Send the contents of the pan into the pot of soup.
  6. When the soup is almost ready, add salt and greens. Turning off the oven, give the dish to infuse.

Steam fish cutlets

To please yourself useful fish cakes, use for cooking:

  • fish mince – 0.5 kg;
  • carrot – 1 PC.;
  • onion – 1 PC.;
  • egg – 1 PC.;
  • flour – 2 tbsp;
  • herbs, salt – to taste.
  1. Carrots clean, RUB on a small grater.
  2. Onion peeled, and finely chop.
  3. Add the vegetables to the mince, add the egg, salt and herbs.
  4. Formed patties and cook them for 20 minutes on the "fish".

Baked eggplant

This tasty dish can be served for a dinner at home or for the holiday table. For its preparation you will need:

  • 3 eggplant;
  • 3 tomato;
  • 70 gr. low-fat cheese;
  • dill or other greens;
  • 4 cloves of garlic;
  • 1 tbsp homemade yoghurt;
  • salt and pepper to taste.
menus for weight loss
  1. My eggplants and cut them in slices 1-2 cm thick, RUB with a mixture of salt and pepper, allow to stand for 10 minutes.
  2. Tomatoes and cheese cut into plates.
  3. On a baking tray spread each other eggplants, tomatoes and cheese.
  4. Pour all sauce made from yoghurt, garlic and herbs.
  5. Bake for 20-30 minutes at 200 degrees.