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Currently, there are many 1-week weight loss diet menus shared on forums and social networking sites. That is why many people are confused because they do not know which menu is suitable for them. In the following article, we will suggest a 7-day weight loss menu that is fast, effective and safe for women. Let’s refer to Enbi Bao Bao Nail & Spa now!
Important principles when planning a weight loss menu
Understanding the principles when creating a diet menu for weight loss will help your weight loss process be effective – safe – healthy. Here are the important “golden rules” that you should keep in mind!
Make sure your calorie intake is always lower than your calorie expenditure
According to scientific research, human weight will stabilize when the amount of calories consumed is equivalent to the amount of calories consumed. Therefore, to lose weight, you need to determine the amount of calories your body absorbs every day, and then reduce calories in your meals so that the amount of calories consumed is always lower than the amount of calories consumed by your body.
Prioritize foods low in starch, high in protein, high in fiber
One of the causes of fat accumulation in the body is eating too much starch. Therefore, limiting the use of foods containing a lot of starch is an important principle before creating a scientific weight loss menu. In addition, increasing protein and adding more fiber to meals is also an important note in creating an effective weight loss menu.
Divide meals into several small meals a day
Normally, the gap between two main meals is from 5 to 6 hours, which can be considered a long time for those who are just starting to lose weight and have not yet gotten used to the new calorie-reduction regime. Therefore, dividing meals into smaller portions will help them forget about the “hungry stomach”, helping to ensure that the daily calorie intake does not exceed the prescribed number of calories.
See more: 20+ effective and safe ways to reduce belly fat according to scientific standards
Notes on foods in the 7-day weight loss menu
Foods to eat to lose weight scientifically and effectively
- Chicken breast contains a lot of protein that is good for the muscles, low in calories and fat.
- Sea fish rich in Omega fats such as salmon, tuna, mackerel, etc.
- Beans and whole grains such as brown rice, oats, and wheat contain a lot of fiber but few calories, helping you stay full longer.
- Green vegetables contain a lot of fiber, helping the body feel full for a long time with just enough calories.
- Eat enough fruits such as grapefruit, lemon, orange, banana, apple, watermelon, avocado, etc. because they contain a lot of acid that helps support calcium absorption.
Foods to avoid when wanting to lose weight quickly in 1 week
- Carbonated and alcoholic drinks such as soft drinks, beer, wine, coffee, etc. all make the weight loss process less effective.
- Eating a lot of fried and greasy foods that are processed will contribute to diseases such as fatty liver, diabetes, obesity, etc. due to containing too much cholesterol.
- Cake, cream puff, pastry, etc. contain too many calories but few nutrients.
Daily diet menu for weight loss
GM Diet 7 Day Weight Loss Menu
- Day 1: Eat fruits and vegetables that contain a lot of fiber to help you feel full longer and increase the amount of vitamins and minerals for your body.
- Day 2: Boil and eat vegetables such as beans, green vegetables, cabbage, cauliflower
- Day 3: Combine vegetables and fruits. You can prepare this 1-week weight loss menu according to your taste.
- Day 4: 8 bananas + 4 glasses of milk (divided into small meals throughout the day)
- Day 5: 1 large bowl of rice with meat/fish.
- Day 6: 1 bowl of rice with any type of vegetable. You can eat vegetables as much as you like without limiting the amount.
- Day 7: 1 bowl of rice with additional vegetables and any type of fruit. Along with that, drink 1 more glass of juice or unsweetened fruit smoothie to add more nutrition to your body.
Eat Clean weight loss menu within 7 days
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 2 pieces of vegetarian cake + 1/4 blueberry jam. 80ml soy milk or any fresh milk. | Toast + mashed potatoes. 2 strawberries or 2 plums. | Vegetable salad + Falafel with sesame sauce. |
| Day 2 | 1 whole wheat cupcake + 5 cold raspberries + 2 tsp chia seeds, + 10ml peanut butter. Celery juice (2 stalks). | Tomato salad + 10ml olive oil. 6 raisins. | Orange and beetroot salad + 110g chicken breast + 2 slices of whole grain bread. |
| Day 3 | Wholemeal bread + 20g sliced avocado + 1 boiled egg. 110g wholegrain cereal. | Chicken breast salad with passion fruit dressing. 6 blackberries. | 1 portion of steamed salmon + green beans + 150g brown rice. |
| Day 4 | 1/3 cup oatmeal mixed with chia seeds + 1/2 cup soy milk 1 banana + 2 blueberries. | Egg bread + 1 tangerine. 2 tablespoons almonds | 300 – 350gr chicken + 1/2 cup brown rice. |
| Day 5 | 1 slice of whole grain bread + banana. 50g salad mixed with oil and vinegar. | 1 serving tuna salad. 1/2 cup soy. | 1 portion of grilled beef and celery with cherry tomatoes. |
| Day 6 | 170g banana smoothie and 1/2 tbsp almonds. 1/2 apple. | Steamed squid salad with olive oil dressing. 40g rolled oats. | 115g chicken breast + 70g cup quinoa + 10 boiled asparagus stalks. |
| Day 7 | 2 boiled eggs + 30g cheese. 2 small oranges or tangerines. | 1 portion of spaghetti with meatball sauce. 2 carrots. | 140g shrimp + 1 plate of salad with shrimp and vegetables. |
Keto weight loss menu within 7 days
| Day | Breakfast | Lunch | Dinner |
| Day 1 | Steamed eggs with tomatoes and bacon. | Mixed vegetable salad with shredded chicken + olive oil + 1 piece of cheese. | Salmon cooked with sauteed asparagus in orange sauce. |
| Day 2 | Steamed eggs with tomatoes and cheese. | Grilled salmon + bowl of boiled broccoli. | Meatballs + 1 bowl of boiled green vegetables + 1 piece of cheese. |
| Day 3 | 1 cup cow’s milk or nut milk | 1 bowl of mixed salad with avocado, shrimp and olive oil. | Fried pork tenderloin with garlic + 1 bowl of vegetable salad + 1 piece of cheese |
| Day 4 | 1 boiled egg + 2 pieces of cheese. | Butter fried chicken tenderloin + 1 bowl of vegetable salad + 1 cup of almond milk. | Fried cheese-rolled pork tenderloin with garlic butter + 1 bowl of boiled vegetables. |
| Day 5 | 1 cup plain yogurt mixed with cocoa and peanut butter. | 1 plate of stir-fried beef with vegetables using coconut oil or olive oil. | 150gr salmon fillet with pan-fried asparagus |
| Day 6 | 100g pan-fried salmon 2 pieces of cheese. | 1 bowl of shrimp salad mixed with avocado and olive oil. | 2 fried eggs + 1 glass of almond or walnut milk. |
| Day 7 | 1 fried egg + Bacon + Stir-fried oyster mushrooms. | 1 bowl of beef tenderloin soup with pumpkin and lotus seeds | Salmon in tomato sauce + boiled spinach. |
Low Carb menu for people to lose weight quickly in 1 week
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 plate of stir-fried beef with celery. | 1/2 plate of fried pork + 1 bowl of vegetable soup. | 1 piece of boiled chicken breast + 1/2 plate of boiled amaranth. |
| Day 2 | 1/2 plate of boiled pork | 1 grilled salmon fillet + 1 plate of boiled spinach + 1 balut egg. | 1 plate of boiled chayote + 2 pieces of stewed pig’s feet. |
| Day 3 | 1 fried egg + 2 cucumbers. | 1 plate of boiled squash + 1 plate of stir-fried chicken with straw mushrooms. | 1 plate of stuffed squid + 1 plate of boiled green vegetables. |
| Day 4 | 1 piece of grilled pork + 1 plate of mixed vegetable salad of your choice. | 1 boiled chicken thigh + 1 plate of bitter melon stir-fried with eggs. | 1 bowl of pumpkin bone soup + 1 piece of fried mackerel in fish sauce. |
| Day 5 | 1 piece of boiled chicken breast | 1/2 plate of steamed shrimp + 1 bowl of crab soup with Malabar spinach + 1 plate of stir-fried squash with pork heart. | 1 piece of boiled pork belly + 1 bowl of spinach soup with minced meat. |
| Day 6 | 1 plate of steamed pork + fried egg. | 1 plate of braised shrimp + 1 bowl of pumpkin bone soup. | 1 bowl of crab soup with jute and Malabar spinach + 1 plate of bitter melon stir-fried with beef |
| Day 7 | 1 bowl of vegetable crab soup. | 1 bowl of minced meat and vegetable soup + 1 plate of boiled pork leg. | 1 plate of grilled pork rolls with betel leaves + 1 bowl of squash soup with minced shrimp. |
See more: How many ounces is a cup? How to convert correctly
Important notes when losing weight
To promote digestion and avoid feeling tired, in addition to planning a scientific fast weight loss menu, you also need to note the following:
- You should drink 2-3 glasses of water with each meal. Participate in light exercises such as yoga while dieting. After the 3rd day, you can walk or do low-intensity cardiovascular exercises. On days 5 to 7, you can start adding strength training exercises.
- Anyone who is worried about their weight or physical condition while pregnant or breastfeeding should consult a doctor for further advice because dieting is not suitable to ensure the quality of breast milk and the development of young children.
- If you just want to lose weight during menopause, in addition to cutting calories, you need to ensure adequate consumption of nutrients such as calcium, vitamin D and magnesium to prevent osteoporosis as well as Omega 3, 6, 9 fats to help protect brain health and prevent cardiovascular diseases.
- Vegetarians can lose weight by reducing their daily food intake from 495 to 990 calories to lose weight safely. Limit eating processed vegetarian dishes such as vegetarian pate, vegetarian sausage, canned vegetarian dishes, etc. because these “fake meat” products contain a lot of fat and starch.
See more: Oriental medicine massage service to reduce belly fat at Enbi Bao Bao Nail & Spa
Conclusion
Above is an article suggesting a healthy weight loss diet menu in 7 days quickly and effectively for women. Hopefully, the article of Enbi Bao Bao Nail & Spa will bring useful information to readers, helping you to have scientific and safe weight loss meals for your health.
Contact information of Enbi Bao Bao Nail & Spa:
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