Diet, menus for women for a week for weight loss, when doing fitness

For a beautiful and healthy body, it is necessary to maintain a sports lifestyle and eat well. Most women would like to shed those extra pounds. For this, special diets for weight loss are being developed. If you diligently follow the recommendations, the result will come in a week.

The essence and principles of proper nutrition for weight loss

The essence of a proper diet is getting rid of excess weight and improving the body. With a balanced diet, body weight decreases gradually, the result is fixed for a long time.

Healthy eating rules are as follows:

• frequent and small meals;
• daily intake of water drunk - up to 1.5 liters;
• a variety of vegetables and fruits;
• restriction in the use of high-calorie flour products and sweets;
• when cooking, do not use the frying method;
• the correct ratio of nutrients;
• final intake of food no later than 18.00.

Food according to the rules provides for eating food 5-6 times a day:

• rich breakfast;
• full lunch;
• light dinner;
• some healthy snacks.

  

Any drinks can be consumed: juices, fruit drinks, compotes, tea, coffee and most of all plain water. It is good to drink water in 30 minutes. before meals and after 30 minutes. after eating. Drinking water before meals will reduce the amount of food consumed. Water improves bowel function, speeds up metabolic processes.

Vegetables and fruits are saturated with biologically active elements. Fiber gives you a feeling of fullness and cleanses the intestines. Vitamins and minerals are the key to the health of the body.

Don't completely eliminate sweet treats and baked goods from your diet. Desserts made from oatmeal and fruits will bring exceptional benefits to the body.

During the frying process, food absorbs excess fat. According to the rules, heat treatments should be as follows: cooking, stewing, baking.

What is allowed for use

The diet for weight loss for a week for women provides for the use of some products and prohibits others.

Allowed Products:

1. Protein food:

• chicken breasts, rabbit, turkey, lamb, beef;
• low fat dairy products;
• quail eggs;
• low-fat cheeses;
• nuts.

2. Fat-containing foods:

• vegetable oils;
• fish and fish oil;
• milk products;
• nuts.

3. Foods that contain the right carbohydrates:

• pasta made from durum wheat varieties;
• legumes;
• all cereals except semolina;
• potatoes;
• fruit.

4. Foods rich in fiber:

• flax seeds;
• cocoa;
• figs and apricots;
• almond;
• rosehip berries;
• grain bread, bran.

5. Foods rich in vitamins:

• vegetables, herbs, fruits;
• cereals;
• eggs and dairy products;
• dietary meat, fish.

Prohibited Products

Subject to a healthy diet, foods are unacceptable:

• chips, croutons with spices, salted nuts;
• popcorn;
• instant semi-finished products;
• baked goods with a long shelf life;
• mayonnaise;
• completely prepared shop dishes.

Protein

When performing sports exercises, the metabolism is accelerated, the need for nutrient intake increases.

Protein for the human body is an important highly nutritious material. For a person who is not involved in sports, the daily protein intake is less than 2 g per 1 kg of body weight. In a sports person, the daily requirement for proteins rises to 2.5 g per 1 kg of body weight.

Meat, fish, legumes, cheeses and eggs are rich in proteins. Half of the protein consumed comes from meat products. The second half is made up of plant products and dairy products.

Carbohydrates

Carbohydrates are very important for a person whose activities are related to physical activity: they are the most important suppliers of energy. For a sports person, the daily intake is 600-700 g.

Of the total amount of carbohydrates consumed, 1/3 is drawn from sweet dessert products (sweets, chocolate, fruits, fruit jams and preserves). The remaining 2/3 are starchy foods (bread, legumes, pasta, potatoes).

Types of food in which carbohydrates contain more than 60%:

• honey, sugar, caramel;
• marshmallow, marmalade, jam;
• chocolate, halva, dried fruits;
• pasta, pearl barley and oatmeal.

Fats

A person on a sports routine should consume 100 g to 120 g of fat per day. Only a 10th part of them are vegetable fats, the main part is animal fats.

Fat-containing food:

• products made from whole milk;
• fish oil, liver of predatory fish;
• vegetable oils.

Menu planning rules

A diet prepared for a week for women trying to lose weight has several advantages:

• pleasant feeling of satiety;
• no stomach discomfort and headaches;
• spontaneous appetite is quenched with a beneficial snack;
• the diet for each day is planned on its own initiative;
• the program only recommends and does not strictly prohibit anything.

Nutrition that is beneficial has a drawback: long-term. In a short period of time, it is not feasible to get rid of excess weight. A properly designed nutrition program will allow you to gradually lose weight and keep the result at the desired level. Fitness and massage sessions will speed up your weight loss process.

Meal planning depends on the person's level of activity. The average daily caloric intake for women is 2000, for men 2300. Half of all nutrients are polysaccharides, glucose, starch, 30% - proteins, 20% - fats.

Moreover, it is not necessary to calculate the energy value of the eaten dish every time, it is enough to make a choice in favor of one of the following options. The food should be versatile, meals should not be repeated more than 2 times in 7 days.

Breakfast:

• Porridge with nuts, dried fruit in water or skim milk.
• Sandwich: cereal bread, boiled chicken, a mixture of greens and vegetables, low-calorie cheese. Kefir.
• Omelet with herbs. Fruit mix.
• Cottage cheese with sour cream, jam, dried fruits.
• Fruit soup.

Lunches:

• Durum wheat pasta (with cheese). Canned stewed meat.
• Cauliflower with cream, semolina, egg whites from the oven.
• Vegetable lasagna.
• Soup with rice, vegetables.
• Diet rolls or pizza.

Evening meal:

• Steamed vegetables, boiled chicken.
• Seafood with rice.
• Omelet with herbs.
• Cheese casserole. Light salad.
• Oven-baked vegetables. Boiled beef.

Intermediate meal:

• Kefir with honey, jam.
• Dark chocolate, fruit mix.
• Diet bread with cottage cheese.
• Dried fruits, nuts.
• Oat cookies.

The Right Meal Program recommends avoiding:

• dry breakfasts;
• white bread;
• high-calorie baking;
• confectionery treats;
• chips and crackers;
• fast food;
• fake juices, carbonated drinks;
• alcohol.

You can find a healthy substitute for any high-calorie product.Healthy nutrition is the key to well-being and body beauty.

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Fractional nutrition

Fractional meals are recommended as the main food intake. The principle of fractional nutrition is the basis of an expedient meal.

Fractional nutrition rules:

• food is consumed in small quantities several times a day;
• the pause between meals is 3 hours;
• a glass of kefir taken 2 hours before bedtime promotes health, helps in the fight against obesity;
• meals should be taken at the same time of the day;
• 25% of the daily calorie intake is allocated for breakfast and dinner, 35% for lunch, 5% for each snack;
• water consumption per day - 1.5-2 liters;
• the optimal combination of essential nutrients in food.

Fractional nutrition has the following features:

• allows the body not to accumulate reserves in the form of subcutaneous fat, relieves the digestive organs, ensures the secretion of gastric juice of the desired type;
• excludes overeating;
• fractional nutrition ration supplies the body with essential nutrients, vitamins, minerals, trace elements;
• has a therapeutic effect on the body.

The fractional nutritional principle is suitable for any diet. The transition from three meals a day to a fractional order is completely safe for health.

Drinking regime

Drinking order is the accepted mode of drinking. The rates of fluid intake are established in relation to the type of human activity and his age. Both lack of water and its excess are harmful to the body. Indiscriminate intake of water negatively affects the process of food processing, the work of the heart, kidneys.

The human body consists of 70% water, so it is important to accurately organize the regimen of fluid intake. The more a person's body weight, the greater the rate of water intake will be. With a calm lifestyle, a person weighing 50-60 kg should drink up to 2 liters of water per day, 70-80 kg - 2.5 liters, 90-100 kg - 3 liters. With significant physical activity, hot weather, the water norm for people 50-70 kg is 3 liters, 80-100 kg - 4 liters.

It is good to drink water in 20 minutes. before eating. Drinking water during meals is prohibited. Drinking water after meals is allowed after complete digestion of food: from 30 minutes. up to 6 hours

In the morning on an empty stomach, it is recommended to drink 200 ml with the juice of a lemon wedge. For breakfast, herbal or regular tea is suitable, volume: 0.5 liters. Drink 200-400 ml of water before meals. The fluid intake is stopped 2 hours before bedtime. The water must be boiled.

While observing the correct regimen of fluid intake, you should pay attention to drinking tea (black, green, herbal). Freshly brewed weak tea will benefit the body. Fruit and vegetable juices are also important, but juices should not be freshly squeezed: freshly squeezed juices have a negative effect on the pancreas. Juice consumption rate - 1.5 liters.

The right snacks

A diet for weight loss for a week for women includes the right snacks that contribute to a slim figure. A snack is the intake of a small amount of wholesome food to satisfy a mild hunger.

Main snacks - 2nd breakfast, afternoon snack, 2nd dinner. For snacks, lean animal products rich in protein, fruits with honey, dark chocolate, low-fat dairy products are suitable.

The set of products for the 2nd breakfast depends on the abundance and nutritional value of the products eaten at the 1st breakfast. If the first breakfast was hearty, an apple, orange, dried fruit would be suitable for a snack. Drinking a cup of coffee (tea) for the 1st breakfast will allow you to have a snack with a dish of cottage cheese, boiled eggs, porridge.

Between lunch and dinner, they arrange another snack - afternoon tea. Time for an afternoon snack comes at the end of the working day. An afternoon snack will help you avoid overeating at dinner. Fermented milk products are ideal for an afternoon snack.

The second dinner provides for the intake of kefir 4 hours before bedtime.

With the right quick bites, fast food is prohibited. Foods enriched with complex carbohydrates are suitable: cereal bread, dried fruits, nuts, a grain bread sandwich with lean meat, light yogurt.

Cooking methods

The diet for weight loss for a week for women includes dishes that differ in the following features:

• raw products are boiled, stewed, baked in the oven, steamed;
• frying is completely excluded;
• porridge is cooked only in water;
• grilling;
• drinks are prepared without sugar.

Nutrition after 30 years

Rational nutrition for a week for women of different ages provides for the formation of a special set of food for weight loss.

Healthy food weekly menu:

1. Monday:

• low-fat porridge with pumpkin, cottage cheese;
• light soup;
• baked fish, assorted vegetables;
• assorted fruits and berries;
• dietary meat, vegetables.

2. Tuesday:

• oatmeal with berries, dried fruits;
• cheese sandwich;
• cabbage soup;
• low-fat cottage cheese;
• buckwheat, fish.

3. Wednesday:

• oatmeal with honey, dried fruits;
• boiled eggs;
• spinach soup, chicken breast;
• cheese sandwich, apple;
• boiled turkey, stewed vegetables.

4. Thursday:

• omelet with vegetables;
• yogurt with nuts;
• broth with vegetables, boiled potatoes with a low-fat meat cutlet;
• kefir with dill;
• assorted vegetables, steam fish.

5. Friday:

• vegetables baked in eggs;
• assorted fruits;
• thick soup with spinach, steamed cutlets;
• sugar-free cottage cheese;
• stewed vegetable platter, rice.

6. Saturday:

• buckwheat porridge;
• boiled quail eggs;
• vegetable soup, rabbit with vegetables;
• cottage cheese with milk;
• assorted fruits.

7. Sunday:

• steamed cheesecakes, boiled fish;
• boiled egg, apple;
• low-fat meat soup;
• a pinch of almonds;
• baked fish, vegetable mix.

After 40 years

Diet for weight loss for a week for women over 40:

1. Monday:

• oatmeal, coarse flour bread with cheese;
• fruit;
• chicken soup with a vegetable set, tomato salad;
• fermented milk drink;
• stewed fish, stewed assorted vegetables, vegetable juice.

2. Tuesday:

• buckwheat, coffee;
• pudding;
• fish soup, bean salad, compote;
• tea with cottage cheese cake;
• vegetable casserole, steamed cutlet, fruit drink.

3. Wednesday:

• rice porridge with milk, grain bread, cocoa;
• banana;
• beef soup, vegetable mix, cheese;
• fruit mix;
• baked chicken white meat, vegetables.

4. Thursday:

• boiled egg, meat sandwich, juice;
• low-calorie cookies, tea;
• soup with celery, vegetable mix with chicken;
• cottage cheese, raisins;
• baked fish with rice and raw vegetables.

5. Friday:

• milk noodles, cheese sandwich, tea;
• fruit mix;
• mushroom soup, a bowl of raw vegetables, fruit drink;
• berry yogurt;
• stewed rabbit with potatoes.

6. Saturday:

• vinaigrette, berry fruit drink;
• baked apple;
• pasta with seafood, salad;
• pepper stuffed with cottage cheese;
• turkey cutlet with boiled green beans.

7. Sunday:

• baked pasta with eggs;
• cheese, cucumbers;
• chicken and vegetable broth, light salad, grain bread;
• cottage cheese;
• stewed cabbage, beef meatballs.

Approximate menu for a week for women over 50

Features of the diet for women over 50:

1. Monday:

• oatmeal, tea;
• Apple;
• soup with vegetables, assorted vegetables;
• yogurt;
• mashed potatoes, vinaigrette;
• fermented milk drink.

2. Tuesday:

• cottage cheese mixed with dill, tea;
• assorted fruits;
• a fish;
• vegetable mix;
• steam omelet;
• fermented milk drink.

3. Wednesday:

• rice porridge, juice;
• assorted berry;
• broth with cabbage, chicken cutlet;
• kefir;
• vegetable pancakes, salad;
• tea.

4. Thursday:

• oatmeal, dried fruit, coffee;
• steam pancakes, tea;
• vegetable mix, chicken breast from the oven;
• vegetable juice;
• fish cutlets with potatoes;
• Apple.

5. Friday:

• curd casserole, tea;
• boiled eggs;
• fish in foil, baked vegetables;
• fermented baked milk;
• buckwheat with seafood;
• banana.

6. Saturday:

• seaweed salad, compote;
• fruits, nuts;
• soup with meatballs, low-fat cheese;
• honey tea;
• steamed set of vegetables, grilled beef;
• the juice.

7. Sunday:

• beet salad, tea;
• assorted fruits and berries;
• boiled fish baked with potatoes;
• the juice;
• ear, vegetable stew;
• kefir.

For sports people

Fitness Nutrition Table:

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Results in a week

Following the recommendations reduces weight by 1.5 kg per week. With an active lifestyle and a healthy diet, weight loss per week will be 3 kg.

At any age, it is always important for a woman to lose weight. By following the correct diet, the body gets rid of fatty deposits and becomes stronger. Results will be noticeable within a week.

Author: Doroshenko E.N.

Article design: Vladimir the Great

Video: How to eat to lose weight

Proper nutrition for weight loss for the day, week, month: