Меню на неделю правильного питания для похудения. Как работает этот метод? Какие продукты можно употреблять? Пример рациона.

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Меню-на-неделю-правильного-питания-для-похудения-01.1

Содержание:
1. Принципы метода правильного питания!
1.1. Полюби завтраки и не пропускай их!
1.2. Не голодай, а ешь полезные продукты!
1.3. Пейте много воды!
1.4. На перекусы — запрет? Нет, если они правильные!
1.5. Выбирай правильный способ обработки продуктов!
1.6. Тщательно пережевывайте!
1.7. Позднему приему пищи — нет!
1.8. Кушайте часто, но помалу!
2. Из-за чего мы худеем, когда придерживаемся ПП?
3. Правильное питание: что разрешается есть?
4. Примерное меню на неделю по дням!

Интернет рябит множеством всевозможных диет, которые обещают эффект за неделю. Но как известно, то что быстро уходит, то быстро и возвращается. Чтобы получить стройную фигуру и навсегда распрощаться с лишними килограммами нужно поменять культуру своего питания, следовать правилам правильного питания и тогда вам удастся похудеть и держать тело в тонусе. Мы хотим развеять мифы, что методика правильного питания – это поедание не только зелени и овощей, а также научить составлять вкусное меню на неделю правильного питания для похудения так, чтобы вес уходил постепенно и не возвращался.

Основы методики правильного питания для похудения! 

 

Правильное питание для похудения – это рациональный подход к еде и составлению своего меню на неделю. Поскольку это не диета, а способ жизни, то постройнев, вы такими и останетесь. А самое главное, питаться можно полноценно, вкусно и с пользой для здоровья.

Концепция правильного питания для похудения основана на правилах и принципах, которые требуют неуклонного соблюдения. Перечислим самые главные, без которых похудение немыслимо.

Завтрак съешь сам, обедом поделись с другом, ужин отдай врагу!

Завтраки — это обязательная часть меню каждого дня на протяжении недели, которую пропускать нельзя. Завтрак неотъемлемая часть правильного питания, запускающая все обменные процессы в организме. Чем лучше вы позавтракаете, тем меньше вы съедите во время обеда и ужина.

Не отказывайтесь от еды, заменяйте продукты!

Правильное питание не призывает к отказу еды просто пересмотрите свое меню на неделю и вычеркните из него продукты, несущие только «пустые» калории. Добавьте в меню на неделю полезные продукты и ешьте с пользой для здоровья. Например: белый хлеб замените на цельнозерновой, откажитесь от сладостей, но не отказывайте себе в удовольствии скушать сухофрукты или мед.

Пейте больше воды!

Человеческий организм более чем на 70% состоит из жидкости, поэтому поддерживать водный баланс просто необходимо. Употребление большого количества жидкости, в частности воды, поддерживает нормальный ритм работы всех человеческих органов и систем. Выпивайте 5 стаканов воды в день, этого будет достаточно для поддержания суточного водного баланса.

Скажи «Нет» неправильным перекусам!

Забудьте о бутербродах ичипсах, которыми утоляли чувство голода в промежутках между основными приемами пищи. Вспомните про фрукты (яблок, персик) и кисломолочные продукты (йогурт, кефир) и тогда вы навсегда распрощаетесь с жировыми отложениями.

Готовь еду правильно!

Готовим правильно. Прорабатывая, меню на неделю обязательно принимайте во внимание способ кулинарной обработки. Не стоит «дружить» с копченым и жареным. Возьмите на вооружение: запекание, приготовление на пару, отваривание, гриль. Уже после первой недели питания с правильным приготовлением почувствуете что похудели и как легко стало пищеварительной системе.

Не спешите во время еды!

Возьмите за правило не спеша пережевывать пищу. Такой прием используют чтобы не переедать, но при этом полностью насыщать организм. Во-первых, нашему мозгу, чтобы понять что мы насытились необходимо 20 минут. Во-вторых, слюна – это секреция желудочного сока только в очень малой концентрации. Во время долгого пережевывания слюна уже начинает процесс пищеварения.

 Перед сном — рот на замок!

После 6–8 часов вечера (в зависимости когда вы ложитесь спать), холодильник на замок. Ужин – это последний прием пищи. Если же чувство голода просто непереносимое, позвольте себе стакан нежирного кефира.

Ешьте маленькими порциями!

Порция должна быть маленькой. Едим 5 раз в день, но порции не должны превышать 250 г. Этого вполне хватает для насыщения и не позволяет лишним калориям осесть на ваших боках и животе.

Меню-на-неделю-правильного-питания-для-похудения-8.8

Из-за чего на правильном питании можно похудеть? 

Методика направлена на то, чтобы жизнедеятельность организма напоминала часы. То есть кушать следует в одно и то же время. Налаженная работа организма помогает превращать все калории в нужную энергию для функционирования внутренних органов, а лишние «запасы» не откладывались. Помимо похудения, такой образ жизни способствует очищению от токсинов, что способствует улучшению самочувствия в целом делает кожу чище, волосы и ногти сильнее.

Если сидя на диете голодать или употреблять только один продукт (монодиета), то организм, недополучая необходимой энергии, начнет «запасаться» жировыми отложениями «на потом». Питаясь правильно, вы делаете первые шаги на пути к похудению и стройности. Такое меню обеспечит:

  • белками – именно они являются строительным материалом для всех клеток в организме, за счет них они отстраиваются и возобновляются постоянно;
  • жирами – это не те жиры, которые откладываются на боках, это полезные жиры, без которых организм не может функционировать. Они необходимы для работы головного мозга и нервной системы;
  • углеводами (сложными) — они являются первым источником, заводящим наш организм сразу же после употребления пищи с углеводами;
  • клетчаткой – которая как щетка «выметает» из организма шлаки, помогая ему лучше перерабатывать пищу, там самым способствуя похудению;
  • необходимыми витаминами и микроэлементами – обеспечивающие нормальную работу всех систем на клеточном и молекулярном уровнях. Помогают ускорить метаболизм, что способствует снижению веса.

К тому же если вы не ограничиваете себя в провизии, как при любых других диетах, то ваши зубы, сердца, кости и другие органы будут в полном порядке.

Какие продукты составляют меню правильного питания

 

Те, кто читает эту статью вполне логично могут задать вопрос какие все же продукты входят в меню? С радостью спешим на него ответить.

Главное правило – меню необходимо составлять сбалансированным и довольно разнообразным. Планируйте составление меню правильного питания на неделю, прежде чем идти за покупками. Это необходимо не только для правильной закупки в магазине и похудения, но и для здорового распределения жизненно необходимых микроэлементов в организме.

Для этого набросайте на листке бумаги примерное меню на неделю для правильного питания. Так, вполне возможно, оценить рацион «на глаз» и выбрать блюда, чтобы меню выглядело таким образом:

  • завтрак – максимум углеводов;
  • обед – должен сочетать совместимые продукты;
  • ужин – только легкий, но при этом сытные блюда.

Итак, завтраки могут состоять из таких продуктов:

  • бобовые (в виде каши, котлет, салата);
  • цельнозерновой хлеб;
  • тушеные овощи (картофель, капуста, кабачки и т. д.);
  • каши (могут быть и на молоке, и на воде);
  • творог;
  • яйца (сырые, вареные, всмятку);
  • фрукты в качестве десерта.

Меню-на-неделю-правильного-питания-для-похудения-9/9

Обед должен состоять из двух блюд (первое и второе). Этот прием пищи считается последним, когда можно кушать углеводы. На обед можно:

  • нежирное мясо (птица, кролик, говядина);
  • белая морская рыба;
  • яйца (в виде омлета);
  • цельнозерновой хлеб;
  • зерновые каши;
  • макароны из твердых сортов пшеницы;
  • овощи (как вариант сварите борщ);
  •  сметана (в нормированных количествах);
  • фрукты;
  • молоко.

Ужин должен быть низкокалорийным и легко усваиваться, как нельзя лучше поужинайте следующими продуктами:

  • кисломолочные (творог, кефир, ряженка) все с минимальной вместимостью жира;
  • фрукты, могут быть одного вида или сделать микс-салат;
  • овощи (тушеные, сырые, отварные).

Один раз в неделю, можете себя побаловать бокалом натурального красного вина.

Для перекуса и полдника подойдут:

  • фрукты;
  • жидкие кисломолочные напитки (питьевой йогурт, кефир);
  • натуральные орешки и семечки (злоупотреблять ими не следует);
  • сухофрукты с медом (такой перекус только до обеда).

Не забывайте, что перекус – это важная составляющая, которую пропускать нельзя.

Поскольку большие промежутки времени между основными приемами пищи могут привести к перееданию.

 Меню-на-неделю-правильного-питания-для-похудения-10/10

Наглядное меню на неделю правильного питания для похудения по дням

Ежедневно должно быть пять приемов пищи. Проходить они должны в одно и то же время. К примеру:

8.00 – завтрак;

11.00 – перекус;

13.30 – обед;

16.00 – полдник;

18.30 – ужин.

В понедельник меню будет выглядеть так:

Меню-на-неделю-правильного-питания-для-похудения-1.1

Во вторник можно питаться так:

Меню-на-неделю-правильного-питания-для-похудения-2.2

Рацион среды может состоять из таких ингредиентов:

Меню-на-неделю-правильного-питания-для-похудения-3.3

В четверг наслаждайтесь такими блюдами:

Меню-на-неделю-правильного-питания-для-похудения-4.4

Пятница побалует следующими кулинарными творениями:

Меню-на-неделю-правильного-питания-для-похудения-5.5

Меню субботы будет таким:

Меню-на-неделю-правильного-питания-для-похудения-6.6

Воскресенье можно побаловать себя праздничным меню:

Меню-на-неделю-правильного-питания-для-похудения-7.7

Такое меню на неделю правильного питания для похудения богато разнообразием. Вы вполне наедаетесь вкусными сытными блюдами. Все рецепты довольно легки в приготовлении, но при этом получаются изысканные блюда, которые нормализуют обмен веществ и как следствие приводит к снижению веса и исчезновению жировых отложений. Блюда можно менять местами, дни повторять или комбинировать. Вариантом множество, экспериментируйте и худейте.

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