Diet for the week: he althy nutrition menu

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Seldom do any of us think about the benefits and harms of the food we eat every day. As a rule, we snack on the run, without calculating the calorie content of meals and without thinking about what nutrients enter our body with this food. Is it any wonder that with such a diet, excess weight appears and chronic diseases of the digestive tract begin to bother? The article gives tips on how to build a diet for a week in such a way as to provoke the appearance of excess weight and chronic diseases.

Essential nutrients in human nutrition

There are three main nutrients: proteins, fats, and carbohydrates. Some foods are high in protein and low in carbohydrates. Other products, on the contrary, contain almost only carbohydrates. In order to correctly compose a diet for a week, you need to choose foods and dishes in such a way that the proportions of intake of each nutrient into the body are observed.

1. Proteins are the key to muscle growth, thanks to such food inthe body receives amino acids. With a protein deficiency, the skin condition worsens, muscle atrophy sets in, a person feels weakness and decreased performance. A lot of protein is found in meat, offal, eggs, fish, cottage cheese, cheese, chickpeas, quinoa.
2. Carbohydrates are responsible for replenishing the energy reserve (in particular, it is from them that the glycogen residue in the liver is formed, from which the body draws energy during starvation or in extreme situations). Carbohydrates are simple (all foods with sugar, fructose) and complex (cereals, vegetables, herbs, some fruits). If the goal is to make a diet for weight loss for a week, then it is important to completely exclude simple carbohydrates from the menu. It is this nutrient that contributes to the formation of adipose tissue and weight gain. In addition, all sweets (simple carbohydrates) are extremely high in calories.
3. Fats, contrary to popular belief, are very important for the body. He althy fats from natural oils, nuts, avocados contribute to he althy blood formation and normal brain function. But saturated fats (egg yolk, fatty meats) should be discarded when compiling a diet.

The diet for the week should have been based on the goals of the person. Weight loss or weight gain? A set of muscle mass or drying for relief? Decide on a goal, then you can choose one of the food options below.

Do I need to count calories or can I do without it?

Calories are units of energy that the human body receives from food. According to the calorie tablefoods you can calculate the approximate energy potential that you get daily with food. If there are too many calories per day, and a person leads a sedentary sedentary lifestyle, then obesity will develop over time.

The right diet for a week must be made taking into account the lifestyle of a person. It doesn't matter if it's a man or a woman. If every day a person has to perform physical work (whether it be strength training in the gym or work as a loader), then the total daily calorie intake should be increased by 350-600 kcal. If a person is malnourished, then exhaustion awaits him.

To lose weight for a person leading a sedentary lifestyle, it is enough to cut the total daily calorie intake by 10%. And you have to eat like this all the time. Weight will go away gradually and losing weight will not harm your he alth.

If complex daily calorie calculations scare you, then just check out the diet for weight loss for a week below. The menu is based on the concepts of classic proper nutrition. If you consistently eat this way, you will be he althy, full of energy and achieve the desired weight.

What foods and dishes are classified as "junk food"?

The first rule when compiling a diet for a week is the rejection of junk food (in translation - "junk", "harmful" food). Here is a list of dishes and foods that you will have to give up if you want to switch to proper nutrition:

• sugar and all foods and drinks containing it (permissibleuse natural honey);
• burgers, french fries;
• bakery products (toasted bread made from whole grain flour, as well as pasta made from durum wheat is acceptable);
• fatty meats;
• Meals that require frying or that use large amounts of butter, margarine and other fats.

Weekly Diet for Weight Loss

When compiling the menu, follow the plan below. It is ideal for losing weight people, especially for women. For men, you can slightly increase the amount of protein in the diet.

Weekly weight loss diet for women:

1. Breakfast - 50 g of oatmeal, steamed with boiling water, you can add s alt and sweetener to taste; snack - one banana or apple; lunch - vegetable stew from cabbage, zucchini, eggplant, greens and boiled chicken fillet (serving size - no more than 250 grams), for dessert - berry-curd smoothie; snack - a portion of a protein shake; dinner - seafood salad dressed with olive oil.
2. Breakfast - buckwheat porridge on the water (100 grams); snack - avocado, kiwi and green apple salad; lunch - soup with meatballs, dried bread, vegetable salad; snack - a handful of nuts; dinner - veal chop.
3. Breakfast - three egg white omelet, you can add vegetables to taste; snack - a cup of fermented baked milk or ayran; lunch - soup-puree from tomatoes, shrimp and herbs, beef goulash; snack - vegetable stew or salad seasoned with oliveoil; dinner - grilled salmon steak.
4. Breakfast - a sandwich of dried bread, chicken ham and cheese, a glass of kefir; snack - 100 grams of cottage cheese with berries or honey; lunch - buckwheat porridge and meat goulash (portion size no more than 200 grams), coleslaw; dinner - a smoothie of kefir, cream, favorite berries.
5. Breakfast - gray bread toast and tea; snack - a couple of boiled eggs; lunch - veal steak and vegetable salad; snack - apple; dinner - a serving of protein.
6. Breakfast - corn flakes with milk (serving no more than 150 grams); snack - apple; lunch - boiled chicken fillet and vegetable salad; snack - a couple of boiled eggs or an omelet; dinner - a mug of kefir and a couple of toasts.
7. Breakfast - oatmeal with dried fruits; snack - a handful of nuts; lunch - meat goulash with buckwheat porridge or vegetable salad; snack - coffee with milk and sweetener; dinner - a handful of boiled shrimp.

Features of compiling a proper nutrition menu for a man

Men rarely aim to change their diet to lose weight. They usually want to get rid of body fat, but at the same time maintain or even increase the amount of muscle mass. Women, on the other hand, do not need muscles - they usually just want to lose weight as quickly as possible.

When compiling a diet for a man (for a week or for a longer period - it doesn’t matter), the priority should be a sufficient amount of protein that enters the body with food daily. Indeed, without this nutrient, it will be impossible to maintain muscle mass. Optim althe amount of incoming protein with food is 2-2.5 grams per 1 kg of body weight.

An example of proper nutrition by day for a man

Approximate diet for seven days for gaining muscle mass:

1. Breakfast - five egg white omelet with milk or cream; snack - protein bar; lunch - buckwheat porridge and steak, vegetable salad; snack - a handful of nuts; dinner - fruit salad dressed with fat-free plums.
2. First meal - oatmeal with milk and nuts; snack - four boiled eggs; lunch - meat salad dressed with sour cream, any fruit for dessert; snack - a couple of bananas and a protein bar; dinner - seafood salad and a couple of toasts with cheese.
3. First meal - a few boiled eggs and toast with ham; snack - four boiled eggs; lunch - pilaf with veal, vegetable salad; snack - protein bar; dinner - protein shake.
4. First meal - corn porridge with dried fruits; snack - two bananas, a mug of kefir; lunch - meat salad dressed with sour cream, veal or beef steak; snack - a pack of cottage cheese with low fat content; dinner - a couple of pieces of diet pizza (whole wheat flour dough).
5. First meal - oatmeal with nuts; snack - a glass of yogurt or a mug of kefir; lunch - a portion of borsch on meat broth and sour cream; snack - protein bar; dinner - seafood salad, protein portion.
6. The first meal is an omelette of 4-5 eggs with sour cream or milk, vegetables, greens;snack - fruit salad; lunch - vegetable stew, a couple of grilled chicken breasts with herbs; snack - a portion of a protein shake; dinner - trout steak or any other red fish, as a side dish - vegetable stew or salad.
7. First meal - a glass of yogurt and toast with cheese; lunch - meat salad dressed with sour cream, a portion of pilaf with veal; the last meal - a package of cottage cheese with a minimum fat content, a salad of berries and fruits.

How to correctly compose a child's diet for a week?

A growing body equally needs carbohydrates, protein, and he althy fats. You can not force a child to adhere to one or another type of diet food (if there are no he alth restrictions).

The only thing that should be discarded when compiling a PP diet for a week for a child is sweets and fast food. It is clear that almost all children love sweets, so you can set aside one day a week when the child gets ice cream or a piece of cake. However, pampering him daily is useless.

Example of a diet for a child of 8-10 years old

Optimally, if you consult with the observing pediatrician before compiling the menu. The diet for a week for an eight-year-old child looks something like this:

1. First meal - yogurt and ham bun; lunch - banana and tea; lunch - soup or borscht, a slice of bread, vegetable salad; afternoon snack - rice porridge; dinner - fish casserole.
2. First meal - cottage cheese casserole; lunch - boiled eggs and a piece of chickenham; lunch - puree soup, dietary pilaf with chicken; afternoon snack - fruit salad; dinner - smoothies with berries and kefir or fermented baked milk.
3. First meal - oatmeal with berries; lunch - yogurt; lunch - buckwheat porridge and meat goulash, vegetable stew; afternoon snack - any fruit or berries; dinner - cottage cheese casserole.
4. First meal - lunch - banana and tea; lunch - soup or borscht, a slice of bread, vegetable salad; afternoon snack - rice porridge; dinner - fish casserole.
5. First meal - two egg white omelet, a couple of toasts with tea; lunch - any liquid dish (borscht, beetroot soup, okroshka, etc.), vegetable salad; afternoon snack - yogurt and a couple of favorite fruits; dinner - cottage cheese casserole.
6. First meal - marshmallow or lean biscuits, tea; lunch - cottage cheese with berries; lunch - vegetable stew or stewed cabbage with pieces of meat; afternoon snack - rice porridge; dinner - yogurt and berries smoothie (you can replace berries with fruit).
7. First meal - buckwheat porridge with milk and honey; lunch - honey lean cookies; lunch - soup or borsch, a slice of bread, a salad of tomatoes and cucumbers; dinner - fish casserole.

The importance of proper water regime

No matter how ideal a diet may be in terms of nutrition, a person may not achieve his goal. He will not lose weight, will not gain muscle mass, will not improve the quality of his body, and all for one reason only - the water regimen was incorrectly drawn up.

What is the water regime? This is what and how we drink. And the state of the body depends on the water regime no less, and even sometimesmore than diet. Regardless of the goals (weight loss, cutting to relief, gaining muscle mass, etc.), you should stop drinking the following liquids (or significantly reduce their consumption):

• tea and coffee with sugar (no more than one, maximum two cups of either coffee or black tea should be consumed, a sweetener should be put in the drink instead of sugar);
• sweet carbonated drinks;
• compotes, kissels and fruit drinks with sugar;
• alcoholic cocktails and drinks containing ethyl alcohol (intoxication of any degree is always a blow to the metabolism and nervous system, in addition, ethyl alcohol is a simple carbohydrate).

Drink as much clean water as possible throughout the day. It is allowed to use herbal and green, fruit teas and infusions. If you are a lover of fermented milk drinks - great, just give preference to drinks with a minimum percentage of fat content.

Classical dietetics is of the opinion that the rate of consumption of clean water for an adult is 30 ml per 1 kg of weight. That is, if your weight is 60 kg, then you should drink 1800 ml of pure water per day. This does not include teas, broths, fermented milk drinks, etc. Pure water is necessary for normal hematopoiesis, the functioning of the nervous system, and for he althy intestinal motility. No process in the human body is complete without clean water. Therefore, you should pay attention to what and how much a person drinks.

How not to gain weight again?

For those who are losing weight, the most important question is not "how to lose weight?" But "how not to gain weight again." Almost anyone can pull themselves together and stick to a strict diet for a week. Only now, after this period of time, 85% of those who lose weight begin to eat as before. Of course, the weight increases again. To get out of this vicious circle, a losing weight person must accept and understand a simple truth: proper nutrition should become permanent.

Even if a person managed to get rid of ten kilograms of excess weight in a month on proper nutrition, then one has only to give oneself an indulgence and start overeating again, as these ten kilograms will not slow down to reappear. Only constant strict control over the amount of food eaten, counting calories, weighing portions of food - all these actions will help keep the weight within the desired limits. Alas, no "magic pill" has been invented that would help get rid of the habit of overeating and eating junk food.