For optimal health and maintaining healthy body weight, it
is necessary for the daily caloric intake to be in an appropriate ratio in
relation to proteins, carbohydrates, and fats that are the main source of energy
for the body.
The percentage of mаcronutrients in the daily menu should be
balanced (20-35% fat, 20-35% protein, 30-50% carbohydrates). In one meal it is
possible to replace fats with carbohydrates or proteins or to replace
carbohydrates with proteins or fats, but proteins must not be excluded from the
diet!
Protein, carbohydrates, and fats are the basic macronutrients
that release different amounts of energy.
Energy value of macronutrients:
|
Macronutrients Energy density (kcal / g) |
|
Fat
9 |
|
Protein 4 |
|
Carbohydrates 4 |
The quality of the diet is assessed by the balance of
nutrients, not just the type and energy value of the food.
If you follow this menu within 7 days and you also have some
minimal physical activity, say 3 days a week, 1 hour of physical activity, I
guarantee that you will lose weight. A healthy diet should become part of our
daily routine, not just a time of year when we want to lose 3-5 or 10 pounds
(because summer is coming).
The quality of life directly depends on the diet, so that an individual with good nutritional status has better health, more
self-confidence, more concentration and of course better physical appearance,
which is often the first reason for changes in diet.
Listed below are 7 different combinations for breakfast,
lunch and dinner.
Foods to eat:
Meat (any, the suggestion is not to overdo it with chicken), homemade soups, fresh or roasted
vegetables, seeds, oatmeal, whole grain bread, chamomile tea, yogurt, almonds,
hazelnuts, avocado, salmon fish, spinach, chard, ginger, eggs, cranberries,
broccoli, green tea, garlic, fruits with a lower percentage of sugars such as
berries, apple but not every day (avoid bananas, grapes, figs, peaches,
watermelon - they contain a lot of sugar).
Foods to avoid:
Spicy foods, all
kinds of sweets and snacks, fatty foods, alcohol, a lot of caffeine, it is best
to prepare food at home with less oil or steam, to avoid ready-made sauces such
as ketchup, mayonnaise, etc., carbonated drinks, fried foods, salty foods, delicacies
and fruits that contain a high percentage of sugars.
Suggested menu for 7 days:
Let your day
start with freshly squeezed lemon juice and water.
If you drink
coffee immediately after waking up, wait at least 20 minutes after drinking the
lemon juice.
Do not sweeten
the coffee and do not add any additives (do not overdo it with coffee, two
coffees a day are enough).
Breakfast is best
served 1-2 hours after waking up. There should be a minimum of 3-4 hours
between each meal so that the food can be processed well, not to eat largely
meals, snacks are fine but only once a day, but not sweet or chocolate, but 7-8
almonds or hazelnuts or some fruits with a lower percentage of sugars.
When breakfast is
not to large
, do not wait to starve, eat the next meal (lunch) after 2-3 hours or include
the snack here.
Be sure to drink
water, at least 2 liters during the day.
Breakfast:
Combination 1: 2
slices of wholemeal (rye) bread, 2 boiled eggs, cucumber salad, and spinach.
Combination 2:
oatmeal with yogurt, banana, and seeds (4 tablespoons oatmeal, 1 teaspoon
flaxseed, 1 teaspoon sesame, and 1 teaspoon pumpkin seeds dip in yogurt, leave
until oat flakes soften, then add finely chopped banana)
Combination 3: 2 egg omelet with spinach and broccoli along with two slices of wholemeal
(rye) bread and fresh salad of your choice.
Combination 4: 2
pieces of wholemeal (rye) bread with avocado spread (mash 1 avocado with a
little olive oil, garlic, salt, and a little lemon), combine with cucumber and
tomato.
Combination 5:
banana with seeds, honey, and coconut oil (1 tablespoon flax, 1 tablespoon chia
seeds, 7-8 almonds, a little dry cranberry, 1 tablespoon coconut oil). Chop the
banana on wheels and then add the other ingredients.
Combination 6:
smoothie with banana, yogurt, frozen fruit if desired, and 1 tablespoon oatmeal.
Combination 7:
sandwich with wholemeal (rye) bread, 1 piece of mozzarella, avocado and
cucumber.
Lunch:
Combination 1: stewed beef (quantity is not limited) + fresh seasonal salad
Combination 2:
cooked rice with vegetables (broccoli, carrot, spinach, etc.)
Combination 3:
grilled salmon with garlic and lemon along with a fresh salad of your choice.
Combination 4:
vegetable stew of your choice (you can make it like a turkey pan with more
vegetables, but everything should be cooked with a little olive oil), add a
little meat if desired and combine with fresh salad.
Combination 5:
roast pork in combination with grilled or oven-roasted vegetables (zucchini,
eggplant, carrots, etc.)
Combination 6:
baked potatoes in a circle oven, topped with olive oil, and sprinkled with a
little sesame, combined with fresh salad.
Combination 7:
stewed beef or pork in combination with cauliflower puree + fresh seasonal
salad of your choice.
Dinner:
Combination 1: 2 boiled eggs with a glass of yogurt
Combination 2:
fried mushrooms and zucchini in olive oil (very little) + fresh salad of your
choice.
Combination 3:
vegetable soup (broccoli, cauliflower, carrots, potatoes, etc.)
Combination 4:
roasted fish together with a fresh salad of your choice
Combination 5:
cooked peas + salad of your choice
Combination 6:
tarator (cucumber, yogurt, and garlic) with 1 piece of wholemeal (rye) bread.
Combination 7:
fresh salad with seasonal vegetables, avocado, 10 almonds, flaxseed, season
with lemon juice, olive oil, and Himalayan salt
You can combine
the combinations as you wish. For example, from the combinations for breakfast, you choose combination 1, from those for lunch 3, and from those for dinner 4.
If you decide to
try this challenge, I will be glad to write me a comment. Write me about what weight you
started with and how many pounds you lost in 7 days and whether this diet made
you feel better.
Do not forget the
physical activity!
Good luck!
If you like it take a look at 12 tips for proper nutrition
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