To effectively lose 2kg, the menu should have vegetables and fruits, and protein in meat without fat… Refer to the safe 7-day scientific weight loss menu
What is an effective weight loss menu to lose 2kg in a week is a question that many people are interested in. Today, let’s join Vlux Vietnam to find the answer to this question.
1. Principles for planning a scientific weight loss menu for 7 days
Principle 1: The amount of calories consumed is less than the amount of calories consumed
The first rule that people who want to lose weight need to know is that the amount of calories you consume must be smaller than the amount of calories you burn during daily exercise and movement.
You can comply with this principle by eating low-calorie foods as well as increasing exercise to burn maximum calories.
The amount of calories consumed is less than the amount of calories consumed
Principle 2: Divide meals into smaller portions during the day
If you only eat 3 meals a day, with a gap between meals of about 5 hours, that will be quite long. This results in you feeling hungrier at your next meal and eating more. Therefore, dividing meals into small portions will help you maintain a feeling of fullness and not overeat at the next meal.
A diet low in starch, high in fibre and protein
Principle 3: Diet low in starch, rich in fibre and protein
If you want to lose weight successfully, you should follow a diet rich in fibre and protein and limit the amount of starch you eat.
For starch, you should only eat about 500g per day, equivalent to 200 calories. With protein, you should replace the amount of starch each day with calories from protein because it helps you feel full longer and reduces cravings.
Fibre helps reduce sugar absorption and regulate blood sugar levels. Therefore, the average adult should consume about 25 – 38g of fibre every day to help support effective weight loss.
A diet low in starch, high in fibre and protein
2. Types of scientific weight loss menus
The menu is rich in protein, fats and good vegetables
Types of protein that can be supplemented include beef, chicken, pork, lamb, etc. with little or no layer of fat attached. In addition, you can also eat fish and seafood, eggs, low-fat fresh milk, and soy products.
The menu is rich in protein, fats and good vegetables
Weight loss menu with good fats
Fats are not a bad ingredient, they are completely beneficial if you know how to find the right source and eat them in sufficient amounts. Good sources of fats include: Olive oil, avocado oil, sesame oil, canola oil, flaxseed oil, almond oil, avocados, fatty fish, nuts and seeds
Weight loss menu with good fats
Weight loss menu with natural foods
Foods that are beneficial to the weight loss process you should add to the cycle are lemon to help purify the body and green tea to help burn fat more effectively.
Oats are also very good because they contain a lot of fibre and make them last longer. Green vegetables and fruits also play a big part in your weight loss process.
Weight loss menu with natural foods
3 Sample scientific weight loss menu for 7 days
2nd and 5th menu
- Breakfast: 1 bowl of Granola weight loss cereal, 1 banana and 180ml of unsweetened fresh milk
- Snack 1: 1 – 2 apples
- Lunch: Brown rice, chicken breast, vegetables
- Snack 2: 100g grapes
- Dinner: 150g boiled seafood, boiled green vegetables
The total calories for this menu are about 913 calories
2nd and 5th menu
Tuesday and Friday menus
- Breakfast: 2 fried eggs, black bread, salad
- Snack 1: 1 glass of beetroot juice
- Lunch: 100g boiled meat rolled with raw vegetables
- Snack 2: 1 jar of yogurt
- Dinner: 1 bowl of brown rice, 100g boiled meat, green vegetables
The total calories for the above menu is about 1026 calories
Tuesday and Friday menus
Wednesday and Saturday menu
- Breakfast: 1 boiled sweet potato, 1 egg, boiled vegetables
- Snack 1: 1 cucumber
- Lunch: Brown rice (seaweed roll), with cucumber, carrot, 1 egg
- Snack 2: Fruit salad
- Dinner: 50g pan-fried salmon, mixed vegetable salad
The above menu has a total intake of about 679.5 calories
Wednesday and Saturday menu
4. Frequently asked questions when planning a scientific weight loss menu for 7 days
What should you keep in mind when planning a menu?
Foods to eat: protein, good fats, fibredifficulty, vitamins and minerals are things you need to eat. Foods that contain a lot of cholesterol, harmful fats, sweets, stimulants and fast food are things to stay away from if you want to get good weight loss results.
How to create a weight loss menu for people with difficult losing weight in 7 days?
For people who have difficulty losing weight quickly, the most important thing is still to combine scientific weight loss principles: comply with calorie intake and consumption; Combine and divide meals; a diet rich in protein and fibre.
Besides, people who have difficulty losing weight quickly also need to follow an exercise regimen combined with healthy living to bring the best results.
Frequently asked questions when planning a scientific weight loss menu for 7 days
Recently, Vlux Vietnam joined you to learn about 7 menus to help you lose weight quickly and scientifically in 7 days. Hope you have gained more useful nutritional knowledge through the article.
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VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
