It is very important that our weekly menu is varied and includes food from all the food groups so that we do not get bored or have any type of nutritional deficiency. Are you worried about creating varied menus that respect the guidelines of your diet? To help you, we show you some examples of weekly diets that will combine the most recommended foods with varied and interesting dishes.
Keys to Weekly Diets
When we launch a weekly plan with the clear objective of losing weight, it will be important to maintain a rich and varied diet. Combining different dishes that respect the diet will help us not to feel tempted by certain less healthy foods, as we do not tire of eating the same food. Some of the basic requirements to maintain a healthy and balanced weekly diet will be:
- Variety: it will help us not to get bored with the diet and end up abandoning it. It will be much easier to follow the diet for longer if in our weekly menu we integrate several food groups and prepare varied and interesting dishes.
- Moderation: another key will be to eat everything, but in moderation. We must reduce excessive food intake and limit ourselves to the recommended amounts to maintain the energy balance in caloric intake.
- Frequency: if we want to maintain a balanced diet, we must also increase the frequency of food. This will be important especially since we will be reducing the amounts at each meal.
- Hydration: as a last key factor, you will maintain a correct hydration. This will allow us to control our appetite, avoid fluid retention and maintain a good development of our basal metabolism.
Eating to Lose Weight
If you want to follow a diet to reduce the level of fat in your body, it will be important to spend a little more time on the shopping list.
“You must eliminate those less healthy and too caloric products from your basket”.
- Fruits, vegetables and fruits
- Fish, meat and eggs
- Nuts and legumes
- Dairy products
Fruits and vegetables, as well as nuts and legumes, will provide us with a good amount of essential nutrients. These include vitamins, mineral salts or, simply, a plus of energy. On the other hand, the consumption of dairy or meat is also recommended, but we must ensure that they are low in fat. In this sense, it is best to resort to products such as chicken breasts, salmon, turkey, veal or hake. On the other hand, it is best to buy only low-fat dairy products, such as skim milk.
Examples of Recommended Menus
To facilitate the development of weekly diets to lose weight, we show you some ideas to prepare varied and balanced dishes:
- The most advisable to follow a diet low in fat is to base breakfast on a skim milk. This can be a yogurt or a glass of milk, which we can combine with muesli, granola or cereals without sugar.
- The best cereal for breakfast is natural oatmeal. This will give us a feeling of fullness and therefore, the consumption of calories will decrease.
- It will also be advisable to take a piece of fruit, such as an apple or a pear. Its high fiber content will help satisfy our appetite.
- Finally, an infusion, like a tea, will help us wake up in the morning. In turn, we will benefit from its appetite-lowering effects.
- At mid-morning it will be important to take some food to avoid arriving at the time of eating with a high level of hunger and anxiety, which leads to excessive consumption of food.
- Thus, the most advisable to consume at lunch time will be a piece of fruit, a cereal bar or a toast with little cured cheese and honey.
- We can also prepare a small sandwich with chicken or turkey, or with slices of tomato and olive oil. These appetizers will provide us with energy to continue the day and allow us to control our appetite during the morning.
At lunchtime, we can get something more creative and prepare dishes that combine meats, fish, vegetables and vegetables. The dessert can be based on a fruit or a skim milk product, or an infusion.
- We can base the snack on a skim milk product.
- We can also take a small snack, as in the case of lunch, or nuts .
With the snack, we can control the appetite throughout the afternoon and not consume too much food at dinner. At this time, we can use soups or vegetable purées, accompanied by chicken fillets, turkey or white or blue fish.
Following these weekly diets to lose weight, accompanied by regular physical activity, you will achieve results in a short time and permanently.
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