https://www.fapjunk.com
2 C
New York
Thursday, February 22, 2024

Buy now

spot_img

Menu to lose weight in 1 month for women

Choosing a suitable weight loss diet is important to help get back in shape as quickly as possible. So how to diet effectively? With the menu to lose weight in 1 month for women below, she can try to refer and apply.

Choosing a suitable weight loss diet is important to help get back in shape as quickly as possible. So how to diet effectively? With 1 month weight loss menu for women below, she can try to refer and apply.

Overweight and obesity occurs when the body is loaded with too much fat in the daily nutritional diet, eats a lot of fast food, has unhealthy living habits, does not exercise for a long time or due to a disease. some reason…

There are many causes of weight gain
There are many causes of weight gain

According to nutritionists, your diet will determine 60% of weight loss results, of which exercise and other factors account for 40%. So it’s important to have a diet that fits your weight loss goals.

Menu to lose weight in 1 month for women’s reference

If you are having a “headache” and don’t know how to make a weight loss menu, you can refer to the 1-month nutritional menu detailed below!

Weight loss menu week 1

In this first week, your menu does not focus too much on calories, but mainly helps the body adjust to the weight loss diet so that you do not lose too much energy, tired and sluggish during the day. .

Day 1:

Morning: 1 slice of black bread, 1 banana, 150ml of fresh milk without sugar.

Lunch: 1 bowl of brown rice, 150g boiled chicken breast, 100g boiled vegetables.

Dinner: 150g beef tenderloin, 150h boiled vegetables, optional fruit.

Day 2:

Morning: 2 eggs, 1 cucumber.

Lunch: 150g pan-fried chicken breast, 1 bowl of brown rice, 1 small bowl of boiled vegetables.

Dinner: Vegetable salad, 150g grilled fish, optional fruit.

Day 3:

Morning: Cereal, 1 box of unsweetened yogurt, half an apple

Lunch: 2 boiled eggs, vegetable salad.

Dinner: 1 small bowl of brown rice, 150g fish, vegetables.

Week 1 weight loss menu to help regulate the body's energy level
Week 1 weight loss menu to help regulate the body’s energy level

4th:

Morning: 1 slice of whole grain/black bread, 200ml of unsweetened milk, 1 banana

Lunch: 1 small bowl of brown rice, beef, boiled vegetables.

Dinner: Boiled chicken breast salad, tomato, cucumber, lettuce, mushroom, etc.

Day 5:

Morning: 1 boiled sweet potato, 1 avocado.

Lunch: Brown rice rolls with seaweed, carrots.

Dinner: Pan-fried salmon, steamed vegetables.

6th:

Morning: 1 slice of black bread, 1 omelet, 1 banana.

Lunch: 150g boiled meat with raw vegetables.

Dinner: 1 bowl of brown rice, 150g of grilled fish, green vegetables.

Day 7: Eat according to your preferences (eat in moderation, don’t eat too much protein, sugar, spices).

Weight loss menu week 2

During this week, maintain the same breakfast and snack menu as the first week, and change the main meal menu.

Week 2, start adding more vegetables
Week 2, start adding more vegetables

Day 1: Pan-fried chicken breast, boiled vegetables

Day 2: Brown rice, pan-fried salmon with olive oil, salad with vegetables such as vegetables, carrots, cucumbers.

Day 3: Brown rice, boiled chicken breast, steamed vegetables.

Day 4: Boiled eggs, boiled corn, boiled cauliflower.

Day 5: Vermicelli mixed with shredded chicken breast, vegetable salad with apple cider vinegar.

Day 6: Boiled sweet potato, boiled filet mignon, boiled carrot.

Day 7: Eat freely according to personal preferences but need to control calories.

Weight loss menu week 3

At week 3, your body begins to adapt to the weight loss diet, the breakfast menu is the same as week 1 and week 2, we continue to reduce carbohydrates and increase nutrition.

Day 1: Brown rice vermicelli, pan-fried chicken breast with olive oil, fried asparagus.

Day 2: Brown rice vermicelli, steamed mackerel, carrots and boiled beets.

Week 3, a reduced-carbohydrate diet
Week 3, a reduced-carbohydrate diet

Day 3: Brown rice, boiled eggs, boiled vegetables.

Day 4: Boiled sweet potatoes, tofu, cucumber salad, boiled eggs, shredded chicken breast, carrots, cherry tomatoes.

Day 5: Pan-fried pork, brown rice vermicelli, boiled chayote.

Day 6: Boiled sweet potato, steamed beef, boiled cowpea.

Day 7: Eat freely according to personal preferences.

Week 4 weight loss menu

You have completely gotten used to the weight loss menu for the past 3 weeks, so the last week you continue to follow the same diet.

Day 1: Boiled cowpeas and carrots, brown rice, pan-fried chicken breast with olive oil.

Day 2: Salmon with tomato sauce, white vermicelli, boiled vegetables.

You can change some dishes according to your body's needs
You can change some dishes according to your body’s needs

Day 3: Brown rice, roasted bell peppers and asparagus, shredded chicken mixed with vinegar and oil.

Day 4: Stir-fried mushrooms with beef tenderloin, white vermicelli, boiled vegetables.

Day 5: Boiled sweet potatoes, roasted chicken with mushrooms, sauteed mushrooms with carrots.

Day 6: Brown rice, boiled vegetables, fried chicken with mushrooms and wood ear.

Day 7: Eat comfortably according to personal preferences, but should eat a variety of salads to fill up quickly and limit eating fatty foods at the same time.

To lose weight quickly and safely, in addition to applying the above 1-month weight loss menu for women, the most important thing is that you need to be determined, persistent and follow the right diet.

A healthy diet, changing a scientific lifestyle and exercising (running, jumping rope, yoga …) every day will be the secret to helping you quickly get the body of your dreams.

Do not be in a hurry so that weight loss does not affect your health and life. Good luck with your weight loss!

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

- Advertisement -spot_img

Latest Articles