How to create an effective weight loss menu to lose 2kg in a week is a question that many people are interested in. Today, let’s find the answer to this question together.
1 Principles of Creating a Scientific Weight Loss Menu for 7 Days
Principle 1: Caloric Intake is Less Than Caloric Expenditure
The first principle that anyone who wants to lose weight should know is that the amount of calories you consume must be less than the amount of calories you burn through daily exercise and physical activity.
You can adhere to this principle by eating low-calorie foods and increasing your exercise to burn maximum calories.
Caloric intake is less than caloric expenditure
Principle 2: Split Meals Throughout the Day
If you only eat 3 meals a day, with about 5 hours between meals, it can be a long gap. This can lead to feeling hungrier at the next meal and overeating. Therefore, splitting meals into smaller portions will help you maintain a feeling of fullness and prevent overeating at the next meal.
A diet low in carbohydrates, high in fiber and protein
Principle 3: A Diet Low in Carbohydrates, High in Fiber and Protein
To lose weight successfully, you should follow a diet that is high in fiber and protein and limits the amount of carbohydrates you consume.
For carbohydrates, you should only consume about 500g per day, equivalent to 200 calories. For protein, replace the daily amount of carbohydrates with calories from protein as it helps you feel fuller for longer and reduces cravings.
Fiber helps reduce sugar absorption and regulates blood sugar levels. Therefore, adults should consume an average of 25-38g of fiber per day to support effective weight loss.
A diet low in carbohydrates, high in fiber and protein
2 Types of Scientific Weight Loss Menus
Menu Rich in Protein, Healthy Fats, and Vegetables
Sources of protein can include: chicken breast, turkey breast, lean pork, lean beef, lamb… with little or no accompanying fat. In addition, you can also eat tofu, tempeh, low-fat dairy products, and plant-based products.
Menu rich in protein, healthy fats, and vegetables
Weight Loss Menu with Healthy Fats
Fat is not necessarily a bad component; it can be beneficial if you know where to find the right sources and consume them in moderation. Good sources of healthy fats include: avocado, butter, olive oil, coconut oil, flaxseed oil, almond oil, fatty fish, nuts, and seeds.
Weight loss menu with healthy fats
Weight Loss Menu with Natural Foods
Add foods that are beneficial for weight loss to your routine, such as green tea to detoxify the body, and chili peppers to burn fat more efficiently.
Oats are also great as they are high in fiber and provide a longer-lasting feeling of fullness. Fruits and vegetables also play a significant role in your weight loss journey.
Weight loss menu with natural foods
3 Sample Scientific Weight Loss Menu for 7 Days
Menu for Tuesday and Friday
- Breakfast: 1 bowl of weight loss cereal, 1 apple, and 180ml of milk
- Snack 1: 1-2 kiwis
- Lunch: Rice, grilled chicken breast, and boiled eggs
- Snack 2: 100g of yogurt
- Dinner: 150g steamed seafood and steamed vegetables
The total calorie count for this menu is approximately 913 calories
Menu for Tuesday and Friday
Menu for Wednesday and Saturday
- Breakfast: 2 sunny-side-up eggs, black bread, and salad
- Snack 1: 1 glass of beetroot juice
- Lunch: 100g steamed meat wrapped in fresh vegetables
- Snack 2: 1 tub of yogurt
- Dinner: 1 bowl of brown rice, 100g steamed meat, and steamed vegetables
The total calorie count for this menu is approximately 1026 calories
Menu for Wednesday and Saturday
Menu for Thursday and Sunday
- Breakfast: 1 boiled sweet potato, 1 egg, and boiled vegetables
- Snack 1: 1 orange
- Lunch: Brown rice (wrapped in seaweed), cucumber, tomato, and 1 egg
- Snack 2: Fruit salad
- Dinner: 50g of oatmeal, and mixed vegetable salad
The total calorie count for this menu is approximately 679.5 calories
Menu for Thursday and Sunday
4 Frequently Asked Questions About Creating a Scientific Weight Loss Menu for 7 Days
What should I keep in mind when creating a weight loss menu?
Foods to eat: protein, healthy fats, fiber, fruits, and vegetables are what you should focus on. Foods high in sugar, unhealthy fats, sweets, stimulants, and fast food are what you should avoid if you want to achieve good weight loss results.
How to create a 7-day weight loss menu for someone with a slow metabolism?
For people with a slow metabolism, the most important thing is to combine the scientific principles of weight loss: adhere to calorie intake and expenditure, split meals, and eat a diet high in protein and fiber.
In addition, those with a slow metabolism should also follow an exercise routine and maintain a healthy lifestyle to achieve the best results.
Frequently asked questions about creating a scientific weight loss menu for 7 days
For reference: Effective and Safe Weight Loss Tips
We have just explored 7 effective and scientific weight loss menus for 7 days. Hopefully, you have gained valuable nutritional knowledge from this article.
Source: Thethao247.vn
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