How to make a menu to lose weight. Proper nutrition: a menu for a week for weight loss.

Severe diets designed to get rid of excess weight, significantly harm the body. Refusal from certain foods and a sharp decrease in energy value food allow quickly, but disrupt the metabolism. That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic malfunctions in the body. In addition, the long malnutrition leads to deficiencies in essential micronutrients and vitamins... To lose weight correctly, you must adhere to the following rules:

• Eat varied. Both proteins and fats with carbohydrates must be present in the diet, as this will maintain the balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
• Observe the correct proportions of fats, carbohydrates and proteins, simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of food products gives the body a lot of vitamins and fiber, which not only normalizes the digestive tract, but also cleanses it.
• Minimize the share of fast carbohydrates in the daily menu. It is they who provide the growth of body fat and provoke. Sugar, various desserts and sweets must be replaced with fruits.
• Limit your fat intake. It is impractical to completely abandon them, since both vegetable and butter contain various valuable micronutrients. However, it is better to replace fatty meats with lean ones.
• Eat enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
• Observe the regime. Rare and plentiful meals lead to a slowdown in metabolism. To speed up the metabolism and activate the process, you need to eat every 3-4 hours in small portions. It will also reduce the volume of the stomach and speed up the feeling of satiety.
• Reduce the amount of salt consumed. It is already enough in food, and an excess of sodium chloride leads to many diseases.
• Cook properly. That is, completely abandon frying foods in favor of stewing and steaming.
• Give up alcohol. Alcohol is a source of "empty" calories, especially if you combine libations with hearty meals.
• Drink plenty of fluids. Priority should be given to pure water, tea and coffee without sugar, as well as natural juices and fruit compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then the excess weight will quickly go away and it is guaranteed not to return. Diet restrictions do not mean total refusal from gastronomic pleasures. Given below sample menu with recipes allows you to eat very varied and tasty.

How to properly plan your menu

First of all, you need to pay attention to calorie content of products... The article gives a sample weekly menu, the daily energy value of which does not exceed the recommended norm. When composing a diet yourself, adhere to restrictions.

In addition, you need to eat a sufficient amount of different types of food every day. A large proportion of the diet should be fruits and vegetables. They provide replenishment of vitamin and mineral reserves of the body and are rich in fiber, which makes you feel fuller.

About quarters healthy daily menu make up proteins... It is optimal to use dairy products as their source, as well as lean fish and meat.

About the same amount you need to eat cereals and legumes... They saturate the body with energy, as they are absorbed slowly. Besides, complex carbohydrates are not deposited as fat under the skin.

The last point is the importance of fractional nutrition... A sample weekly menu consists of 4 meals, however, it is useful to eat an apple or a small handful of dried fruit in between. This will prevent hunger and boost metabolism.

Sample menu for one week with recipes

Below are some recipes for delicious and very healthy food for weight loss. In the event that an accurate description of the finished product is not given, you need to eat the amount of food recommended by nutritionists. For porridge as a side dish or an independent dish it 150 g, for soup - 250 ml, for fish and meat - no more than 120. Dairy products at one time can be eaten about 200 ml(a glass of kefir, for example). Concerning vegetables, then they can be used practically in unlimited quantities.

Monday

On make an unusual omelet with vegetables and cottage cheese:

Extra centimeters at the waist, problem skin, split ends, brittle nails - all this sometimes indicates nutritional disorders. One has only to reconsider eating habits and after a few weeks the situation will begin to improve. You are what you eat, so you need to eat right. This is the topic of today's article.

Diet Proper nutrition is not just a diet, it is a way of life. You will be able to eat tasty and varied, while maintaining a slim figure and good health.

Benefit

Proper nutrition- this is primarily useful. The work of the gastrointestinal tract is normalized, blood pressure, the exacerbation of chronic diseases is minimized, the condition of hair, skin and nails improves. Everything else goes away overweight... Yes, this process is not as fast as when losing weight on an express diet, but the weight will not return in a couple of weeks, as it happens after tough fat burning activities.

The PP diet has a lot of advantages over traditional programs. So, the system not only allows, but recommends to arrange a snack between main meals, you just need to choose the right menu. Therefore, you do not have to suffer from stomach pain, headaches, fatigue. In addition, it allows you to adapt the allowed menu to your own taste preferences and situations. Now you do not have to feel embarrassed when you are visiting, because on any table there is something that does not go against the rules of the diet.

Are there any downsides? Some attribute the long-term nature of the program to them, because the first solid plumb line is fixed only after a few weeks. However, in the future, the result will only get better. For greater efficiency, combine dietary revision with physical exercise, massage and body wraps.

How to choose

There are over a dozen weight loss diets. Some allow you to lose up to 10 kilograms per week, others do not carry anything except health problems. It is not always the case that a system that is effective for one person will lead to an excellent result for another. And only a diet, proper nutrition, is suitable for absolutely everyone. It not only allows you to keep your figure in great shape, but also strengthens your health, gives you activity and good mood. This is why PP should not be a temporary event, but a lifestyle.

How to make a menu

The diet should be developed based on lifestyle, age, weight and height. The drawn up plan will help not only to rationally distribute the receipt of the required items, but also to save time when developing a menu for the day and making a list for buying groceries.

• 655 + 9.6 * weight (in kg) + 1.8 * height (in cm) - 4.7 * age (in years).

Multiply the total by the activity coefficient:

• * 1.2 (with a sedentary lifestyle);
• * 1.38 (with light workouts in the gym up to 3 times a week);
• * 1.55 (with moderate exercise up to 5 times a week);
• * 1.73 (with intensive 5-7 times a week).

Now attention. If you want to lose weight, then subtract 20% from the result obtained. Centimeters will go away at + 100 / -250 kcal. For example: after the calculations performed, we received the number of 1500 kcal, it will be possible to lose weight when consuming from 1250 to 1600 kcal per day. If, on the contrary, it is required to gain muscle mass, then the figure obtained in the calculation should be increased by 10%.

It has been proven that by reducing the calorie intake of a daily portion of food by only 300 kcal, it will take up to one kilogram per month, and in a year, painlessly and without stress, it will be possible to become 12 or more kilograms lighter.

To be guided only by the nutritional value of products is, to put it mildly, stupid. It is also necessary to calculate the amount of proteins, fats and carbohydrates necessary for the normal functioning of the body, that is, BJU.

Normal parameters are:

• proteins: 10-35%;
• fats: 20-35%;
• carbohydrates: 45-65%.

When there is a need to lose weight, then half of the daily diet should be carbohydrates, proteins should account for 30%, the remaining 20% ​​should be fats.

The calculation of a portion of proteins is carried out according to the following formulas:

• lower limit * 0.3 / 4;
• upper limit * 0.35 / 4.

The resulting range will be the daily rate.

With a lack of protein, muscle mass is destroyed, in order to avoid this, remember that women need at least 60 grams per day, men - at least 75 grams of protein.

• lower limit * 0.15 / 9;
• upper limit * 0.2 / 9.

The numbers indicate the minimum and maximum amount of fat per day.

The daily carbohydrate range is defined as follows:

• lower limit * 0.45 / 4;
• upper limit * 0.5 / 4.

When drawing up the menu, keep in mind that 2/3 of the daily intake of carbohydrates, a third of proteins and 1/5 of fat should be consumed for breakfast. Dine only with matching foods. For dinner, eat light, but at the same time hearty dishes .. Do not forget about snacks, they are a must with the PP.

How to start

The transition to PP does not require as much effort as, say, a buckwheat or rice diet. At the very beginning, you should rebuild your thoughts and realize that such metamorphoses will only benefit, and only then you should move on to decisive measures:

1. Replace animal fats with vegetable ones. Olive and coconut are considered the most useful, but sunflower and castor will have to be abandoned, since they are too high in calories. Extraction from olives is not only good for the cardiovascular system, but also helps to maintain a stable body weight.
2. Buy whole grain or rye bread instead of wheat bread.
3. Eat porridge boiled in water for breakfast. Add fresh / frozen fruit chunks or natural honey to enhance the flavor.
4. Introduce more meat and fish dishes... Eat boiled, stewed, steamed, and oven-cooked meats, but not processed meats. It has been proven that sausages, pates, etc., provoke the development of colon cancer.
5. Don't limit yourself to seafood. They are rich in iodine, with a deficiency of which metabolism is disturbed and subcutaneous fat is deposited many times more strongly.
6. Eat more plant foods. It contains fiber, which is essential for normal bowel function. Add pumpkin, carrots, spinach, cabbage to the menu.
7. Pay attention to the glycemic index of the foods you eat. The lower this figure, the slower they are absorbed, which delays the onset of hunger.
8. Avoid trans fats. They are contained in margarine, and therefore in purchased baked goods - cakes, pastries and buns. Say "basta!" fast food, chips and frozen convenience foods, as well as mayonnaise and sauces based on it.
9. Drink at least two liters of clean water a day, in addition to tea, juice, and herbal teas. Drink water 10 minutes before meals or half an hour after meals, as the liquid dilutes the gastric juice, thereby impairing the digestion process.
10. Avoid alcoholic beverages. They provoke appetite and impair the sense of proportion.

Now you know how to go on a diet proper nutrition, it's time to talk about how to follow its basic rules.

How to comply

1. Have 5-6 meals. In no case should the body suffer from hunger, since in this case even eaten carrots will turn into fat. Eat in 2.5-3 hours, this is how long it takes to digest food.
2. Do not combine protein foods with high-carbohydrate foods, since completely different enzymes are involved in the digestion of the former than the latter, sometimes even antagonistic ones. In order not to overload the digestive tract, practice separate meals.
3. Reduce calories by choosing the right ingredients. That is, you need not to reduce the usual portions, but to choose low-calorie foods... Eat more plant foods, bran, lean meat, eggs, but keep your intake of sugary, starchy foods and fats to a minimum.
4. Do not give up sweets - eat them in the morning and give preference to natural ones (honey, jam, jams, marshmallows, marmalade). Fruits and dried fruits are allowed until 5 pm.
5. If after dinner you feel hungry, do not try to eat it with oranges and / or apples, drink better a glass of kefir or yogurt.
6. When you eat, think only of it. Don't be distracted by watching TV, talking on the phone, or playing on your smartphone.

The daily diet should consist of vegetables, fruits, dairy products, proteins, fats and carbohydrates.

And one more piece of advice. Eating habits are formed over the years and it is simply impossible to give up them in a couple of days. This is why breakdowns happen sometimes. To avoid this, try to gradually transition to the PP diet. At the very beginning, write down everything that you eat during the day, then analyze the records and then you will understand how much unnecessary and junk food you eat. One has only to abandon it and your dream of a beautiful body and good health will come true. Such a diary will help you calculate the number of calories and BJU consumed and create a healthy and healthy menu with an energy value that suits you. And the strongest motivation, of course, is to visualize what your body will be like in six months or a year. You must clearly know why you are limiting yourself now!

Menu

Above we have already talked about the principles of this diet. You already know that you need to eat a lot of vegetables and fruits, do not give up protein foods (meat, dairy products), choose bread made from whole grain flour and drink at least one and a half liters of water without gas and sugar. You also know that pickles, smoked meats, drinks containing caffeine, purchased cakes and pastries, sweets are prohibited. But there is one more rule - the diet should be varied!

Try not to skip meals. However, if you come home late from work, then skip dinner. It is allowed to drink a glass of low-fat kefir or even go to bed right away.

Schedule for the day:

• 8:00 - glass warm water... The drunk liquid will start the work of the digestive tract!
• 8:30 - breakfast;
• 10:30 - lunch;
• 13:00 - lunch;
• 16:00 - afternoon snack;
• 18:30 - dinner.

For a week

Monday

• oatmeal with apples;
• tea with lemon and honey.

• a couple of slices of cheese;
• loaf;
• green tea.

• chicken soup;
• cabbage and carrot salad with lemon juice;
• fresh.

• a portion of cottage cheese with dill.

• beef baked with vegetables.

Tuesday

• oatmeal cookies;
• unsweetened tea.

• banana.

• steamed meatballs;
• summer salad.

• fruit slices.

• omelet with broccoli.

Wednesday

• eggs in a bag;

• fruit puree.

• vegetarian borscht;
• steak;
• cabbage salad.

• yogurt.

• stewed rabbit with root vegetables.

Thursday

• cereal porridge on the water with berries;

• a handful of nuts.

• chicken bouillon;
• "Caesar".

• Orange.

• steamed chicken cutlets;
• vegetable mix.

Friday

• omelette;

• a handful of dried fruits.

• green soup;
• a couple of slices rye bread;
• cucumbers.

• vegetable casserole.

• steam cutlets with cauliflower.

Saturday

• favorite porridge (but not semolina);
• black coffee.

• curd mass with raisins.

• stewed mushrooms;
• cabbage salad.

• natural apple juice.

• a portion of grilled fish;

Sunday

• cheese sandwich;
• grilled zucchini;
• green tea.

• yogurt.

• buckwheat soup with meatballs;
• salad.

• cottage cheese casserole.

• beef baked with pepper and carrots.

Sample diet for quick weight loss

The above menu will help you lose weight, but the results will be noticeable only after a few weeks. If you need to lose weight quickly, then an express diet based on the principle of alternating protein-carbohydrate days is suitable. Its essence lies in the fact that all the necessary elements enter the body, but not immediately. The event lasts only 4 days, during which time it takes up to 2 kg.

First day - protein

• a couple of boiled eggs;

• salad.

• boiled chicken - 150 grams;
• vegetable stew.

• boiled squid meat;
• steamed broccoli.

Second day - protein

• a few slices of cheese;

• cucumbers.

• Steamed fish;
• green salad.

• grilled beef;
• green pea.

Third day - carbohydrate

• oatmeal in water with dried fruits.

• fruits.

• pasta with gravy without meat and fat.

• boiled rice with vegetables.

Fourth day

• On this day, it is allowed to drink unsweetened tea and black coffee, eat raw vegetables. It is not forbidden to supplement the diet with a small amount of cottage cheese.

How to get out of the diet

The correct way out of any diet is based on the principles of PP, so such an event should last a lifetime. You should not leave it, because adding to the diet harmful products, extra pounds will not be long in coming.

If you have practiced a diet for fast weight loss, then after four days:

1. Increase your portion of plant foods.
2. Add protein.
3. Drink plenty of water.
4. Go in for sports.
5. Take a multivitamin.

Within a week, you have the right to completely switch to the selected program or, if you wish, return to your usual menu.

Diet options

Many people who want to lose weight believe that there are safe diets based on proper nutrition. These, in addition to the one we have already mentioned above, are considered Japanese, Chinese, protein, carbohydrate-free, Maggi, buckwheat and rice. Well, let's get to know them and try to figure out if they are actually just as useful.

Japanese

One of the most fashionable weight loss programs today. Many are convinced that after 13 days (and this is precisely its duration), they will not only lose up to 8 kilos, as practitioners convince, but will also improve their health. This conviction is due to the fact that there are many long-livers among the Japanese and, they say, following their diet will allow everyone to become healthier. You will have to give up sugar, salt, alcoholic beverages, flour, including confectionery for almost 2 weeks. The basis of the diet is rice, fish, fruits and vegetables, green tea. But the method of preparing dietary meals has nothing to do with the traditional cuisine of the Land of the Rising Sun.

Minimize the heat treatment of products (we are not talking about fish), then they will retain the maximum useful properties.

The diet of the diet is considered to be quite balanced, so the body does not experience serious stress and even after the event, the effect of losing weight remains, since nutrition normalizes the metabolism, restructures the digestive tract. Practicing the technique is allowed no more than once every 2 years.

Chinese

For the Asian people, food is not a source of extra pounds, but food, without which vital activity is impossible. The Chinese eat rice, vegetables, seafood, soups and green tea are obligatory once a day. Such a diet allows the inhabitants of the Celestial Empire to maintain their shape, efficiency and excellent health.

The main rule that the Chinese follow and that everyone who dreams of losing weight will have to follow is to eat low-calorie foods, including eggs, meat, fruits and vegetables. In addition, you need to drink plenty of fluids - water and green tea. The latter neutralizes toxins and helps to improve digestion, as well as inhibits the effects of free radicals. The use of salt, sugar, fats, flour, milk, alcohol and potatoes is prohibited. The technique is designed for 2 weeks, it requires proper preparation and appropriate output.

Protein

Proteins are the main construction material for cells. First of all, the consumed portion of it is used for construction, and only the leftovers are transformed into fat. That is why protein programs for burning extra pounds are considered one of the most effective. Several varieties of such programs are known, and a list of permitted products combines them. Traditionally, the diet lasts half a month. Losing weight is allowed to eat lean meat (chicken, turkey, beef, rabbit are great), fish, low-fat dairy products (cottage cheese, milk, cheese), eggs, non-starchy vegetables, green apples and citrus fruits. It is allowed to consume a little complex carbohydrates (for example, 5 tablespoons of buckwheat or oatmeal for breakfast). A portion of BZHU is calculated according to the formulas proposed above, and then 20% is deducted.

Fundamental rules:

1. Protein should be included in every meal.
2. Carbohydrates and fruits should only be eaten until 14:00.
3. Limit your sugar and salt intake, which can be replaced with soy sauce if necessary.
4. The maximum daily portion of vegetable fat is 2 tablespoons, animals will have to be abandoned altogether.
5. Go in for sports.

If all the recommendations are followed, the first plumb line will be marked in a couple of weeks. If you have problems with the gastrointestinal tract and kidneys, it is better to refuse the protein menu. Such food provokes constipation, therefore, eat more plant foods. The technique is contraindicated in case of a tendency to the appearance of blood clots and increased blood clotting.

Carbohydrate-free

There is an opinion that carbohydrates do not carry anything but extra centimeters at the waist, which is why they are so popular in recent times carbohydrate-free diets. In fact, a deficiency of carbohydrates threatens ketosis - the administration of the decay products of protein foods.

In no case should you exclude carbohydrates from your diet! We draw energy from them, they are a pledge Have a good mood and high activity. You just need to correctly develop the menu.

First of all, give up fast carbohydrates - your favorite pastries, sweets and chocolates. The portion of carbohydrates must be calculated using the formulas given at the beginning of the conversation and a menu should be drawn up that is close to the results obtained in accordance with the PP parameters.
Do not think that a carbohydrate-free diet will give a solid plummet in the first week. Please be patient, because only after a month, standing on the scales, you will see that you have become lighter. Do not forget, in addition to revising the diet, include physical activity in the daily regimen, drink more fluids, and take multivitamin complexes.

Maggi

Maggi's protein diet is based on chemical reactions flowing in the body. That is why she is often ranked among the PP. The diet is based on eggs and citrus fruits, the former supply all the necessary macronutrients, and the latter with vitamins. The technique should not be practiced with individual intolerance, as well as pregnant and lactating women. During the specified period, you can lose up to 25 kg. However, inspired by the results, do not prolong the diet, you can repeat it no more than once every 2 years.

Golden Rules:

1. Drink plenty of water, unsweetened tea and black coffee are allowed.
2. Muffle hunger attacks with fresh vegetables.
3. Eliminate salt, seasonings, and flavor enhancers.
4. Avoid fats, including vegetable fats.
5. Go in for sports, give preference to swimming, walking, yoga.

If there is a breakdown, then you will have to start all over again!

Rice

Rice is the perfect product. This is the opinion not only of the inhabitants of Japan and China, but also of nutritionists. It contains a lot of essential vitamins and elements, as well as amino acids and antioxidants.

One of the reasons for excess weight is slagging. Rice acts as a natural brush that perfectly removes toxins and toxins, giving you excellent health and mood.

Regular consumption of rice stabilizes the nervous system, normalizes the digestive tract, supports energy balance... Brown rice is considered the most useful, so dishes made from it are included in the diet, proper nutrition. Eat rice as a side dish; it goes well with vegetables, meat and fish. But for best results, get into the habit of eating two tablespoons of slightly undercooked cereals on an empty stomach. After such a meal, do not drink anything for a couple of hours.

Caution: Rice can cause constipation, so remember to drink water and eat fiber-rich foods.

There is also a weekly fat burning program that does not contradict the postulates of the PP, but requires a complete rejection of salt.

Sample menu

• boiled rice - 100 g;
• yogurt - 150 ml (can be replaced with the same amount of kefir).

• morning portion of rice porridge;
• chicken - 150 g.

• rice - 50 g;
• cabbage salad with olive oil.

Snacks are not prohibited, for this eat fresh vegetables.

Buckwheat

A conversation about proper nutrition would be incomplete without mentioning buckwheat. It is called the queen of cereals and for good reason, because when properly prepared, it saturates the body with minerals, phospholipids, organic acids, carotenoids and B vitamins.

Those who want to lose weight, as a rule, choose strict mono-diets, which allow them to eat only porridge for several days. We think it is unnecessary to say what the threat of protein and fat deficiency is. Therefore, nutritionists advise to choose the right nutrition diet menu for weight loss, and use cereals as a side dish for vegetables. By the way, buckwheat does not go well with protein foods and sugar.

If you need to lose weight in as soon as possible, then the buckwheat-kefir version is suitable, the essence of which is the daily use of buckwheat and low-fat kefir. The drink can be added to cereals or used as a snack. In addition to basic products, it is allowed to eat dried fruits, natural honey and apples, as well as drink water in unlimited quantities. Buckwheat has nothing to do with diet, proper nutrition, so it is contraindicated to carry it out more often than once a year!

Slimness diet for women

Women have always dreamed of a perfect figure, they wanted to look perfect and seductive, have a thin waist and proud posture. Nowadays, the desire to be slim and beautiful still hasn't lost its relevance. For a modern lady, harmony is not only an end in itself, it is also an indicator of her self-sufficiency and success.

Probably, there are no such ways that the fair sex would not strive to achieve this. They exhaust themselves with diets and starvation, zealous in gyms, sweat in baths and saunas, take dubious miracle pills, etc. And meanwhile, the secret of maintaining a slim figure lies in a certain way of life.

There are many methods for slimming your figure. But the most important among them remains. Whatever we do with ourselves, but if the diet is not balanced, and the diet is not developed, the extra pounds will pursue us and treacherously bulge out wherever possible. At the same time, it is important not only what we eat, but also how much. Knowing your own physiological needs, you can create a daily menu and try to stick to it. We must learn to love healthy food.

However, maintaining harmony does not mean that you will have to deny yourself everything. On the contrary, a ban imposed on any food can have very serious consequences, for example, a decrease in the metabolic rate. A psychological "rebellion" by the body is also possible.

The so-called universal nutrition system, developed long ago by nutritionists, is called a balanced diet, which everyone has probably heard of. Another thing is whether everyone has an idea of ​​what it is.

Some rules of balanced nutrition are applicable to everyone, others relate to certain groups of people and should be selected individually, because it is quite clear that a nursing woman and a professional athlete will have different needs, therefore, their diet will not be the same. Of the universal rules, the following should be named:

1) the ratio between proteins, fats and carbohydrates in the composition of the products present in the diet should be as follows - 1: 1: 4. A significant proportion of carbohydrates is explained by the fact that we get more than 50% of the energy we need from them, and we are not talking about simple carbohydrates - baked goods, sweets, sugar. This refers to complex carbohydrates contained in rye bread, wild and brown rice, buckwheat, etc .;

2) the diet should also include fiber - the so-called dietary fiber, which ensure normal digestion and excretion of waste products from the body, preventing them from remaining in the intestines. It is necessary that about 35 g of fiber is supplied with food per day. Its main sources are bran, whole grain bread, vegetables, fruits and seeds;

3) the calories received from food should be rationally distributed between breakfast, lunch and dinner. With three meals a day, they should account for 25-30, 50 and 20-25%, respectively. It is especially good if part of the calories is taken for lunch and afternoon tea, i.e. organize a five meals a day. With fractional nutrition, it will be possible to forget about overeating and feeling hungry, since the longer the intervals between meals, the stronger the appetite, the larger the portion will be;

4) it is necessary to drink a certain amount of water per day, as already mentioned above;

5) the use of sugar and salt should be limited - from the first, teeth deteriorate, the skin and figure suffer, and from the second, fluid is retained in the body and blood pressure rises, which cannot but affect the figure;

6) by reducing the amount of fat in the diet, one cannot go below a certain level, since without them fat-soluble vitamins will not be absorbed, there will be no material for building new cells. Recall that cell membranes are formed from cholesterol (a fat-like substance), which has recently been so up in arms, although you should know that about 15% of this substance comes from fatty foods, the rest of the body is produced by itself. But you shouldn't get carried away with such food either;

7) you need to eat more fresh fruits and vegetables, add them to cereals, casseroles and other dishes;

8) if it is impossible to completely abandon alcohol, you need to at least minimize its amount. This is important because this product is very high in calories. For example, 100 g of vodka contains 275 kcal;

9) it is impossible to eat the same foods and dishes from day to day, therefore it is strongly recommended to diversify the menu. In addition, cooking methods such as stewing, baking, and steaming should be practiced.

For a healthy adult woman, a balanced diet of 2000 kcal per week will be something like this.

Monday

Breakfast: oatmeal in milk of 1.5% fat with 2 tsp. honey, apple baked with cinnamon, 20 g of nuts, tea or coffee.

Lunch: 1 glass of kefir, 1 fruit of your choice.

Dinner: meat borscht, fish or chicken cutlet with garnish.

Afternoon snack: 20 g dark chocolate, tea.

Dinner: boiled fish, fruit salad dressed with natural yogurt or low-calorie cream.

Tuesday

Breakfast: buckwheat with chicken breast and tomato sauce, tea or coffee with 1 tsp. honey.

Lunch: 1 glass of natural yogurt, marmalade.

Dinner: vegetable soup, meat with stewed cabbage, a slice of bread, tea or compote.

Afternoon snack: 1 glass of tea with oatmeal cookies.

Dinner: cottage cheese 1 tbsp. l. low-fat sour cream, 1 fruit of your choice.

Wednesday

Breakfast: omelet with 1 egg and 2 proteins, sauerkraut salad, a slice of bran bread, tea or coffee with 1 tsp. honey.

Lunch: cottage cheese with 1 tbsp. l. low-fat sour cream and dried fruits.

Dinner: stewed fish with rice garnish, vegetable salad of your choice (or vinaigrette), tea or coffee.

Afternoon snack: 1 glass fruit smoothie, marshmallow

Dinner: chicken or fish with steamed broccoli sauce.

Thursday

Breakfast: muesli with milk or yoghurt, fruit of your choice, tea or coffee.

Lunch: hot sandwich made from cereal bun, cheese, herbs and tomato.

Dinner: chicken soup, beef goulash with buckwheat porridge, vegetable salad.

Afternoon snack: fruit salad with whipped cream, tea or coffee.

Dinner: stewed fish garnished with fresh vegetables or pasta.

Friday

Breakfast: dairy rice porrige with dried fruits, tea or coffee.

Lunch: 1 glass of any fruit juice with cookies.

Dinner: borscht, mashed potatoes with stew, vegetable salad of your choice.

Afternoon snack: 1 glass of cocoa, fruit of your choice.

Dinner: salmon steak, 1 glass of dry wine.

Saturday

Breakfast: syrniki with 1 tbsp. sour cream and 1 tsp. honey.

Lunch: Fruit salad with whipped cream.

Dinner: fish soup, fish with any side dish, 1 glass of dry white wine.

Afternoon snack: 1 cup citrus juice with biscuits or biscuits

Dinner: grilled meat, seasonal vegetable salad, 1 glass of dry red wine.

Sunday

Breakfast: cottage cheese casserole with fruit, tea or coffee.

Lunch: fruit salad.

Dinner: grilled meat with a side dish of your choice, vegetable salad.

Afternoon snack: 1 glass of tomato juice with bread and cheese.

Dinner: stew with wild or brown rice or potatoes, sauerkraut salad.

This is just a sample menu that you can navigate by creating your own. You can also use other foods and dishes. The main thing is to remember that fatty and sweet foods and alcohol will not add a slim figure and health to the body.

It is difficult to find a woman who would be happy with her figure and would not like to lose 2-3 kg. In this case, a balanced diet is required. The main thing is to follow the principle that will help you lose weight or not gain extra pounds: fewer calories should come from food than the body spends in the process of life. In addition, you need to remember about the nutritional value of food (i.e., the content of proteins, fats and carbohydrates in it).

There are several rules to follow when losing weight:

1. Even a balanced diet will not be able to satisfy the body's need for vitamins and minerals, since this is impossible with calorie restriction. Therefore, it is necessary to take vitamin and mineral complexes.

2. The consumption of carbohydrate foods is inevitable, since this is the main source of energy. However, simple carbohydrates are digested very quickly and are not accompanied by a feeling of fullness (this is what leads to a breakdown in the diet). The choice of foods containing complex carbohydrates is quite large: buckwheat, millet, unpolished rice, whole grain pasta, etc. By including them in the lunch and breakfast menu, you can avoid feeling hungry and, accordingly, overeating in the evening.

3. Protein food is necessary, especially if the diet is accompanied by physical activity.

It should include lean beef or lamb, chicken or turkey, fish, egg whites, 25% fat cheese, low-fat cottage cheese, dairy products, etc.

4. Fats must certainly be present every day in the form of either 2 tbsp. l. vegetable oil, or 30 g of any nuts.

5. A complete diet should include foods that contain fiber. For this, 300 g of vegetables and the same amount of unsweetened fruits are enough. Restrictions apply to bananas, grapes, mangoes (they can be eaten until 2 pm and only in pieces).

6. Sweets can be replaced with 10-20 g of dark chocolate and 2-3 dates.

7. When losing weight, the portion is equally important.... You can replace the scales in this way: for porridge - a portion the size of a fist, for meat and fish - the size of a palm, for vegetables and fruits - with two fists, for bread - 2 slices, for milk and fermented milk products - 1 glass, for cottage cheese - 180 g (i.e. standard packaging).

The menu that should be followed when losing weight may be like this.

Breakfast: oatmeal, 1 apple (pear), coffee with milk.

Lunch: 1 glass of kefir, 2 fruits of your choice.

Dinner: boiled fish garnished with baked potatoes, vegetable salad, seasoned with 1 tbsp. l. vegetable oil.

Afternoon snack: grated carrot salad with cream.

Dinner: chicken breast stewed with broccoli.

In order not to feel restrained, once a week or 10 days you can afford to eat something that is not included in the recommended list, but will support you psychologically.

During weight loss (and not only), it is necessary to refuse deliberately harmful food, even if advertising says otherwise. These are chips, popcorn, salted nuts, any concentrates (soups, mashed potatoes), instant noodles, muffins, cakes and rolls with cream, smoked meats, mayonnaise, fried foods. The rest of the products, including potatoes with bread and lard, can be eaten, the main thing is not to turn them into the basis of the daily diet.

The best gift you can give yourself for the New Year is not to put off until tomorrow what you need to do today. So, before you is a super plan with which you can bring your body into perfect shape in just 21 days.

First week

WH experts are unanimous in their opinion that there is no healthier and more effective way to lose weight and tighten muscles than a combination of proper nutrition, physical activity and discipline. But what about the miracle pills? Ask the kidney sick of those unfortunate people who believed in the power of drugs. Or maybe you just need to starve for a month? Yeah, and become a nervous, tattered lady with a slow metabolism and the only need of the body is to store fat in any way, even from carrots. That's it, the prelude is over. Time has passed.

Meal plan

Your task: not to give up food in the name of being slim, but to build a nutrition system that will speed up metabolic processes in the body and help the body burn excess fat and build muscle.

The basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits, vegetables and herbs + whole grains + natural spices and herbs + pure still water.

Prohibited: all types of canned food + carbonated drinks (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).

Try to eat as much fresh, uncooked vegetables and fruits as possible; the most suitable way to cook meat, fish and side dishes is baking and boiling.

Menu example

The main thing in nutrition is variety! The menus offered here for each week are just examples of how to combine products. You can choose from three lists of your favorite dishes and alternate them at your discretion, or come up with your own options, taking into account the recommended calorie content of each meal, or look in the "" section and choose something tasty there.

Breakfast

• 200 g of oatmeal with dried fruits; ⅔ a glass of low fat milk; the fruit
• or 2 whole grain toast; 30 g of cheese; boiled egg; the fruit
• or 150-200 g of cottage cheese with honey; 30 g of nuts; a glass of freshly squeezed juice

Dinner

• Vegetable salad with lemon juice and olive oil dressing; hot sandwich (whole grain bread, herbs, chicken breast, soft cheese); the fruit
• or salad with bulgur, chicken breast, cherry tomatoes and honey and Dijon mustard dressing; the fruit
• or a sandwich with whole grain bread, salmon, avocado and dill; natural yoghurt

Dinner

• Baked fish with vegetable salad
• or Whole grain pasta with lean ground beef, garlic, parsley, tomatoes, and dried herbs herbal tea
• or skinless chicken fillet; a side dish of baked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomato with 1 tbsp. l. feta

If you are determined to lose weight, the easiest way is to draw up a menu in advance and follow it clearly. In other cases, indulgence is possible due to the fact that the "right" products simply were not at hand. We will consider a menu for weight loss for every day, based on the principles of proper nutrition. You can adhere to such a diet indefinitely, until the moment until you reach your goal.

The principles of the menu for the day for weight loss

So, we will consider the principles on the basis of which a diet menu for every day for weight loss is compiled, so that you can make your own adjustments or make up a diet for yourself when you get tired of the proposed option.

1. You should drink at least 1.5 liters of water per day. Make it a rule to take a glass of water before meals and another 1-2 glasses in between meals. it important rule, which allows you to effectively accelerate the metabolism and lose weight more intensely, while without weakness and poor health.
2. For breakfast, it is recommended to take proteins (cottage cheese, eggs, meat) or complex carbohydrates (cereals, but not instant food). As a last resort, cereal bread and cheese sandwiches are also suitable.
3. Any snack is fruit, dairy products, or just a glass of water / tea with lemon without sugar.
4. For lunch, soup is best, but low-fat. If you are hungry, you can afford a second course - cereal or vegetable side dish and lean meat.
5. Dinner should be either very light or protein, depending on how hungry you are. A great option is lean fish or poultry garnished with fresh vegetables or vegetables cooked without oil or fat.
6. Before going to bed, you can take a glass of fat-free fermented milk drink.

Using similar principles, but excluding the protein component, you can also compose a lean menu for every day for weight loss. If you do not eat meat, include soy, beans, peas, nuts, and other plant-based sources of protein in your diet every day.

Slimming menu for every day

In order for you to have a guideline, we will consider a simple weight loss menu for every day in several versions. This will allow you to clearly see how the principles of proper nutrition are implemented in the diet. We will not include the line "water intake", since you yourself must determine how it is more convenient for you to drink 6 glasses of water per day - at what time and in what portions.

Option 1

1. Breakfast: oatmeal with half an apple, tea without sugar.
2. Lunch: a portion of cucumber salad, cabbage soup.
3. Afternoon snack: a glass of kefir.
4. Dinner: baked pollock with onions and tomatoes, garnished with green beans.
5. An hour before bedtime: a glass of varenets.

Option 2

1. Breakfast: buckwheat stewed with onions and carrots, tea without sugar.
2. Lunch: vinaigrette, light soup with leeks.
3. Afternoon snack: half a pack of fat-free cottage cheese with a little yogurt.
4. Dinner: chicken breast stewed with zucchini or zucchini.
5. An hour before bedtime: tea with milk without sugar.

Option 3

1. Breakfast: cottage cheese with dried apricots and the addition of kefir, tea without sugar.
2. Lunch: buckwheat stewed with mushrooms and vegetables.
3. Afternoon snack: apple, glass of water with lemon.
4. Dinner: beef stew with broccoli, tea without sugar.
5. An hour before bedtime: a glass of fermented baked milk.

Option 4

Option 5

1. Breakfast: a sandwich made from grain bread and low-fat cheese with herbs, tea.
2. Lunch: pilaf with brown rice and chicken, tea.
3. Afternoon snack: yogurt.
4. Dinner: a piece of grilled chicken garnished with fresh vegetables.
5. An hour before bedtime: a glass of yogurt.

Using a sample menu for a day for weight loss, you can develop your own options for easy, proper nutrition. Control the size of the portions - they must be small.

womanadvice.ru

Correct and healthy food - menu for the week

Girls who are used to sitting on strict diets and depriving themselves of food will be surprised at the veil that The best way for weight loss - it is normal to eat. Eating a delicious variety of food and losing weight is not a dream, but a reality if the food is properly organized. Having developed the right nutrition for the menu for a week, you can normalize your weight and get rid of many health problems, the food will become more varied, and the mood will be enthusiastic. Start improving your life now!

If you decide to switch to healthy image life and develop for yourself a proper nutritional menu for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal:

• Meals should be varied, half of the total should be fruits and vegetables.
• Separate food.
• Reduce consumption of cereals, bread.
• Eat low-fat dairy products.
• Reduce your fat intake.
• Food should be predominantly boiled or steamed.
• Take vitamin tablets in winter and autumn.
• Sugar, salt, soda, confectionery should be present in minimum quantities.
• Drink about 2 liters of water (mineral and pure drinking).
• Drink no earlier than 20 minutes before and after eating.
• Minimize your alcohol intake.

How to plan your diet for health and slimness?

• When planning your new diet, rely on those foods that you love, but which do not contradict the principles of good nutrition.
• Pay attention to the calorie content of foods, daily calorie consumption.
• Eat by the hour.
• Eat fractionally (5-6 times), where three meals are the main ones, and 2 snacks.
• Do not give up breakfast, plan it as the first meal in calories (if the body "wakes up" by this time ") or the second, after lunch.
• Planning the menu for each meal in advance will remove the psychological aspect of hunger.
• Each main meal should saturate, but not oversaturate the body.
• Learn more about healthy eating for weight loss by watching the video:

Menu for a week for weight loss for men and women

For a family whose members tend to be overweight, it is important to develop a general diet that will help you lose weight without harming your health. It should be based on the correct distribution of food at the time of day, where breakfast should have a larger amount of high-calorie food. A proper breakfast, combined with other principles of good nutrition, will not only help you lose weight, but also keep the results you get. This menu is allowed to be divided into 5 meals, but additional snacks are prohibited. Big breakfast menu:

Monday:

• Breakfast - a portion of rice small piece a, green salad (200 g), small fruit, lemon tea.
• Lunch - lean fish, 2 toast, green salad, mineral water with a slice of lemon.
• Dinner - toast, stewed vegetables, lemon water.

• Breakfast - potatoes (boiled) with green beans, chicken breast with parmesan cheese, small fruit, lemon tea.
• Lunch - 1 portion of rice (brown) with stewed vegetables, a small fruit, 1 glass of tea (mint).
• Dinner - low-fat cottage cheese (150 g), a glass of water, a small fruit.

• Breakfast - green salad, bread with cereals, two-egg omelet, herbal tea, 1 fruit (small).
• Lunch - green salad, toast, boiled meat, mineral water (with juice or a slice of lemon).
• Dinner - boiled fish, toast, green salad, water with lemon.

• Breakfast - baked potatoes (150 g), chicken breast with Parmesan cheese, 1 fruit, tea (green) with lemon, nuts (30 - 40 g).
• Lunch - brown rice (1 serving), stewed vegetables (350 g), 1 fruit, green tea, 1 glass of yogurt (low-fat, sugar-free).
• Dinner - cottage cheese (low-fat, 150 g), 1 fruit.

• Breakfast - chicken breast (boiled, 60-80 g), green salad (celery, carrots, dressing with vegetable oil and lemon juice), 1 piece of bread (whole grain) with cheese, green tea with 1 tsp. honey, banana or apple.
• Lunch - baked potatoes (150 g), seasoned with 1 tbsp. l. oils, green cabbage salad (150 - 200 g), meat (boiled, 80 g), green tea, kefir or low-fat yogurt (200 ml).
• Dinner - fish (200 g), green salad (carrots, cabbage, seasoned with lemon and butter).

• Breakfast - steamed green beans and broccoli, 2 soft-boiled eggs, tea or coffee without sugar.
• Lunch - vegetable soup (300 ml), fish or meat (grilled or steamed).
• Dinner - cottage cheese (200 g), berries or green salad, yogurt.

Sunday:

• Breakfast - eggs, beaten with spices and sea salt, fried with vegetables (lightly), tea or coffee.
• Lunch - vegetable salad (carrots, zucchini, onions, herbs), grilled chicken breast (300 g).
• Dinner - porridge (barley or millet) with spices, vegetable oil.

Daily menu options for athletes

Proper nutrition of the menu for an athlete's week is somewhat different from the average diet of an ordinary person, because his body has a great need for proteins due to the formation more muscles. They also need carbohydrates, because they give energy to the body. Therefore, proper nutrition for athletes consists in harmonizing the menu, in creating a gentle regimen for the liver.

Athletes can include sports cocktails in their daily diet, taking them immediately after strength training. Below are 3 options for a daily example of a menu that can be adopted by any athletes who train at least 5 times a week (3 of which are with strength loads) and who want to combine them with proper nutrition:

• Breakfast: oatmeal in milk with dried apricots, raisins, milk, 2 eggs (soft-boiled).
• Second breakfast: yogurt, orange, 2 bananas.
• Lunch: buckwheat porridge with any mushrooms, chicken noodles, fresh salad with tomatoes, pumpkin, juice (homemade or purchased unsweetened).
• Afternoon snack: sandwich with cheese, milk.
• Dinner: chicken chop, mixed vegetables, milk or kefir.

• Breakfast: fish in batter, mashed potatoes, milk.
• Second breakfast: apple, cottage cheese (fat-free) with sour cream.
• Lunch: mixed vegetables (unflavored), fish soup, juice, chop with cheese.
• Afternoon snack: juice, salad (tomatoes dressed with sour cream).
• Dinner: Greek salad, fish cakes, milk.

• Breakfast: multi-cereal muesli with milk, fruit juice, 2 eggs.
• Second breakfast: milk, pancakes stuffed with cottage cheese.
• Lunch: buckwheat porridge, borscht, zrazy with tomato and cheese, milk cocoa.
• Afternoon snack: yoghurt, seasonal fruits according to the season.
• Dinner: vinaigrette, boiled chicken, fruit juice.

Diet menu for teenagers for every day - table

In pursuit of beautiful figure, teenagers often deviate from the principles of proper nutrition, going on diets and infringing on themselves in wholesome food. This cannot be done, because the adolescent body is growing, and the lack of nutrition with the necessary nutrients can lead to serious health problems. Therefore, they can go on a diet only with the permission of a doctor, but adhering to the principles of proper nutrition is allowed at any time and on their own.

Below is a table with an approximate correct nutritional menu for a week for adolescents, which can be modified taking into account the recommendations of an endocrinologist:

Day of week

The nature of the meal

Monday		Low-fat cottage cheese - 100-150 grams Green tea
		Vegetable soup Whole grain bread - 1 piece Baked fish - 1 piece
		Nuts (almonds, hazelnuts or cashews) - 50 g
		Curd casserole with raisins Warm milk - 1 tbsp.
		Omelet from proteins of 2 eggs Tea (green) with 1 spoon of honey
		Lenten borsch Mashed potatoes
		2-3 fruits (any, except grapes and bananas)
		Salad (feta cheese and fresh vegetables) Baked chicken breast with herbs (100 g)
		Oatmeal with milk, tea, croutons
		Puree soup (carrots and pumpkin) Curd casserole (100 g)
		Smoothies made from natural yogurt without additives or kefir with fruit
		Salad (cherry tomato, arugula, canned tuna) Tomato juice - 1 tbsp
		Milk rice porridge
		Mushroom soup Baked potatoes - 3 pcs. Berry compote
		Apple charlotte - 1 piece Warm milk - 1 tbsp.
		Green salad (fresh vegetables, herbs) Baked fish
		Oatmeal on the water Hard boiled egg - 1 pc. Whole grain bread - 1 piece
		Dried fruits or nuts - 1 gram
		Apple baked with cottage cheese
		Ratatouille (eggplant, zucchini, tomatoes, potatoes)
		Pancakes (thin) Green tea)
		Vegetable soup Pasta Chicken breast - 1 piece
		Yogurt (unsweetened)
		Salad (crab sticks, avocado)
Sunday		Toast with cheese and butter - 2 pcs. Green tea)
		Puree soup (cream, broccoli, pumpkin seeds) Zucchini casserole
		Shopsky salad Baked chicken with cheese

Recipes for a balanced diet

We invite you to familiarize yourself with step by step recipes cooking dishes from delicious and most importantly correct nutrition. All of the following dishes are composed of exceptionally healthy products. We hope with our help you will be able to diversify your menu and get the most out of your meal.

Lean borsch with mushrooms and prunes

• Vegetable broth - 800 ml;
• Carrots - 200 g;
• Beets - 400 g;
• Potatoes - 300 g;
• Onions - 100 g;
• Tomatoes - 300 g;
• Prunes - 100 g;
• Porcini mushrooms - 250 g;
• White beans - 50 g;
• Wine vinegar - 40 g;
• Olive oil - 50 g;
• Garlic - 10 g;
• Sugar - 40 g;
• Pepper and salt to taste.

Preparation:

1. Cut all vegetables into strips.
2. Pour vegetable oil into a skillet and sauté onions and carrots in it.
3. In another skillet, simmer tomatoes and beets with added sugar and vinegar.
4. Place beans and cabbage in a saucepan with broth. Cook until half cooked.
5. Add potatoes to the pot. Cook until tender.
6. Fry the mushrooms.
7. Chop the prunes.
8. 5 minutes before the end of cooking, add mushrooms, prunes and the contents of two pans (with onions and beets).
9. Bring to taste.
10. Add finely chopped garlic to the finished borscht and let it brew.

Puree soup with celery and carrots

• Potatoes - 2 pcs.;
• Carrots - 0.5 kg;
• Onions - 2 pcs.;
• Celery - 2 tubers;
• Yogurt (unsweetened) - 4 tbsp. l .;
• Vegetable broth - 600 ml;
• Vegetable oil - 2 tbsp. l .;
• Sesame - 2 tbsp l .;
• Greens (chopped) - 2 tsp;
• Pepper (ground), salt to taste.

Preparation:

1. Peel and dice the carrots, celery and potatoes, finely chop the onion.
2. Simmer onions in vegetable oil.
3. Add potatoes, carrots and celery to the onion, cover with vegetable broth and simmer for 5 minutes.
4. Interrupt everything with a blender, salt and pepper.
5. Add yogurt.
6. Fry the sesame seeds over low heat (no need to add oil) until golden brown.
7. Sprinkle sesame seeds and celery over the cooked puree before serving.

• Nuts (any) - 100 g;
• Butter - 50 g;
• Strawberries - 100 g;
• Cottage cheese - 0.5 kg;
• Yogurt - 1 pc.
• Fructose - 4 tbsp. l .;
• Lemon juice - from 1 pc.;
• Gelatin - 7 g;
• Water - 1 tbsp.

Preparation:

1. Soak gelatin in water.
2. Grind the nuts and add them to the butter.
3. Place the nuts on the bottom of the mold.
4. Puree the strawberries with a mixer.
5. Place the strawberries on top of the nuts.
6. Whisk in yogurt, cottage cheese and fructose.
7. Add lemon juice to gelatin, heat and strain it.
8. Beat the gelatin and cottage cheese with a mixer.
9. Put the resulting curd mass on a layer of strawberries.
10. Refrigerate.
11. Decorate with cream and fruit.

Reviews on the effectiveness of proper nutrition

Vera, 27 years old

“The endocrinologist put me on a diet that turned out to be proper nutrition. Eliminating sweets, fast food from your diet, limiting the use of starchy foods (except for bread made from dark flour), potatoes, bananas, sweet fruits, sausages, cheeses, mayonnaise, switching to 5-6 meals a day with the consumption of a large amount of liquid (2-3 l per day), I lost 4 kg in a month without discomfort for myself! "

Natalia, 24 years old

“After pregnancy, I gained 20 kg. I sat on diets, but after the cessation of their observance, the weight again began to return. Therefore, I switched to proper nutrition. Observing his menu, weight is reduced easily and steadily, other health problems (eczema, acne on the face, oily skin and others) have passed. "

Julia, 30 years old

“I switched to the menu of proper nutrition and the weight began to decrease. I have already lost 5 kg, which makes me happy, because diets are given to me with great difficulty. It is easy to adhere to the principles of proper nutrition, I almost did not change anything, but I gave up sweets, I try to eat more often, but in small portions, cook steamed food, I began to eat more vegetables. Even pasta and potatoes are on the menu, but I don't want them. Also, proper nutrition has a good effect on finances, because spending on food has dropped dramatically. ”

sovets.net

Proper nutrition - weight loss menu for a week

Often, many of the fair sex, striving to achieve ideal forms, exhaust themselves with tedious workouts and long time are on strict diets. Perhaps they simply do not know that there is a simple and effective method achieve this goal without subjecting your body to such serious tests.

This method, called the system of proper nutrition, helps not only to get rid of excess weight, but also normalizes the functioning of all organs and systems of the human body. In addition to its high efficiency, the system of proper nutrition is distinguished by the diversity and balance of its menu, thanks to which people who dream of losing weight eat tasty, quite varied, and at the same time manage to realize their dream.

Watch a video about the rules of proper nutrition for weight loss:

Basic principles of proper nutrition

The concept of good nutrition, being a diet in its essence, is based on a number of principles that require strict adherence.

• Breakfast is a must a meal that no one should miss. It performs the function of a kind of starter, starting metabolic processes in the human body in the morning.

A person who has a hearty breakfast will never overeat during lunch and dinner.

• Necessary give up snacks with high-calorie and unhealthy foods. This is another prerequisite for proper nutrition. How do we usually drown out the feeling of hunger while waiting for dinner? As a rule, a sandwich, chips, bun - products that not only increase the daily calorie content of our diet, but also give additional work to our stomach, which is already busy digesting food received during breakfast. As a result, the digestive process slows down significantly, giving rise to stagnant processes in the stomach and intestines.

Snacks should only be useful products: natural yogurt, fresh fruit, nuts or a handful of dried fruit.

• Slowly chewing food - another integral component of a healthy nutrition system. At the moment of chewing, the food is crushed, mixed with saliva and begins to be exposed to the chemical action of its enzymes, due to which the primary digestion of the carbohydrates that make up its composition begins already in oral cavity... As you know, most people feel full about half an hour after the start of a meal.

Methodical chewing of each bite leads to the feeling of satiety coming from less food, and this cannot but affect the decrease in the number of calories consumed.

• The correct diet is mandatory eating a lot of pure drinking water ... It is necessary not only for the normal functioning of all vital important organs and systems, as well as to maintain the level of daily water balance in the human body.

In addition to juices, tea and coffee, each person should drink at least six glasses of water (preferably mineral) daily.

• In proper nutrition there is no place for foods that carry only "empty" calories to the human body. They should be completely excluded from the daily menu, replaced with healthy products, for example: instead of white bread, it is better to use whole grain bread, instead of sweets - dried fruits, and chips can be replaced with a small amount of nuts.

• It is unacceptable to gorge on before bedtime as well as eating in the middle of the night. You need to have dinner a couple of hours before going to bed. The feeling of acute hunger can be muffled with a glass of low-fat kefir.
• Method of cooking food also has great importance... If possible, you should give up fried foods, giving preference to dishes prepared by baking, stewing, boiling, and grilling.

An approximate menu of proper nutrition for a week:

In order for efforts to normalize weight to be successful, it is necessary to draw up a balanced menu for the week, since it:

1. Get rid of the daily thoughts of what to cook tomorrow.
2. Will save your wallet from unnecessary expenses.
3. Saves time from frequent visits to the supermarket.

The nutritional menu for people of different sex and age can vary significantly. Let's look at its different options based on this aspect of nutrition.

Slimming girls

The body of young girls, as a rule, is characterized by an active metabolism and the absence of serious chronic diseases, therefore, excess body weight at this age is associated with an incorrect lifestyle: insufficient physical activity and the use of a large amount of fast food. What products should a menu of proper nutrition for a week for girls contain?

• A growing body needs a large number of proteins, which are found in lean meat, eggs, fish and many plant foods. The preferred method for preparing fish and meat is roasting, braising, grilling and steaming.
• To provide the body with energy, complex carbohydrates contained in cereals. Therefore, a balanced menu must necessarily contain all kinds of cereals and whole grain breads.
• Musculoskeletal and nervous system need calcium, which is found in all dairy products: kefir, milk, cottage cheese, cheese.
• Maintain high hemoglobin level in the blood of a young girl, a diet containing a sufficient amount of red meat, liver and beans will help.

And now we offer an approximate version of the menu of proper nutrition for losing weight for girls for a week. It remains only to make a reservation about the size of one portion.

The approximate weight of a portion of porridge and vegetable salad is 150 g, a portion of soup or broth is 250 g.

Since one of the prerequisites for proper nutrition is the inadmissibility of overeating, the amount of food eaten at one time should leave a feeling of slight hunger.

Monday

1. Breakfast: milk oatmeal with dried fruits, a glass of black tea.
2. Lunch: vegetable salad, a portion of weak meat broth, a piece of baked fish fillet, 250 ml of fruit juice.
3. Afternoon snack: 200 ml of yogurt with fruit pieces.
4. Dinner: fresh carrot salad and white cabbage, rice folding. A portion of stewed mushrooms.

Tuesday

1. Breakfast: a large apple baked in the oven with honey and a little nuts, 250 ml of green tea.
2. Lunch: salad of fresh radish with sour cream, fresh vegetable soup, 250 ml of berry jelly, some kind of fruit.
3. Afternoon snack: a handful of dried fruits (you can take dates, prunes and dried apricots).
4. Dinner: any salad of your favorite vegetables, one large potato baked with cheese, a glass of vegetable juice.

Wednesday

1. Breakfast: toast made from whole grain bread and smeared with a little honey, an orange, a glass of tea or freshly squeezed juice.
2. Lunch: light salad of fresh fruits, pumpkin cream soup with fresh herbs, whole grain bread, green tea.
3. Afternoon snack: a glass of yogurt, a large banana.
4. Dinner: stewed vegetables, a portioned piece of steamed chicken breast with garlic-creamy gravy, fresh apple compote.

Thursday

1. Breakfast: vegetable slices, fried eggs from two eggs, a glass of fruit juice.
2. Lunch: Chinese cabbage salad with carrots, chicken broth, bell peppers stuffed with vegetables (one per serving), dried fruit compote.
3. Afternoon snack: favorite fruit.
4. Dinner: any seafood salad, potatoes, 250 ml of sweet black tea.

Friday

1. Breakfast: medium fat cottage cheese (5%) with pieces of fresh fruit or berries, a glass of green tea.
2. Lunch: salad of fresh tomatoes and cucumbers, fish soup with pieces of boiled fish, a slice of rye bread, 250 ml of vegetable juice.
3. Afternoon snack: steep egg, green apple.
4. Dinner: fresh fruit slices, vegetable casserole, two slices of low-fat cheese, a glass of black tea.

Saturday

1. Breakfast: multi-cereal flakes doused with low-fat milk with fresh berries.
2. Lunch: vegetable salad Green colour(broccoli, bell peppers, Chinese cabbage, cucumbers), mashed cauliflower soup, chopped lean meat cutlet, fruit and berry compote.
3. Afternoon snack: whole grain bread with butter, a glass of black tea.
4. Dinner: white cabbage salad, barley porridge, stewed meat, 200 ml of vegetable juice.

Sunday

1. Breakfast: a portion of pancakes with apple-honey gravy, 250 ml of medium-fat milk.
2. Lunch: tomato and sweet corn salad, fresh mushroom soup with croutons, cranberry juice.
3. Afternoon snack: cottage cheese casserole with fresh berries, fruit (optional).
4. Dinner: a portion of grilled fish, stewed vegetables, a glass of fruit juice.

Slimming men

Obesity is most dangerous for the male body, since it is prone to the formation of visceral fat, which is deposited not so much under the skin as around the vital organs: heart, liver, pancreas. This feature is fraught with a high risk of developing strokes and heart attacks.

The rational diet menu for men, compiled for a week, should include dishes, the daily calorie content of which is within 2500 calories.

What rules should be followed when composing a diet for weight loss for men?

• First of all, it is necessary to exclude the use of foods with a high content of fat (semi-finished products, sausages and mayonnaise). It is very useful to use lemon juice for dressing vegetable salads.

It is necessary to strictly limit the use of salt and sugar: drink tea with honey or sugar substitutes, and you must completely abandon baked goods.

• The high protein content needed to maintain physical well-being can be obtained from dietary meats and fish.
• Dishes for men are best baked in the oven or cooked in a double boiler, completely refusing to fry food in oil.
• Drinks useful for men are coffee, clean drinking water and tea.

Permissible daily rate alcohol should not exceed 100 ml.

We offer an approximate diet of the correct menu for losing weight for men for a week. The serving size for the male should be slightly higher than the female serving.

The amount of porridge eaten during breakfast should be 200 grams, the same should be the weight of a serving of salad. The weight of a portioned piece of meat or fish is 150 g.

Nutritionists recommend that men who adhere to this menu for a week drink a glass of clean drinking water every hour, and also completely abandon the use of sugar, introducing its substitutes into their diet of proper nutrition.

Monday

1. Breakfast: cornmeal porridge, boiled in water and milk (1: 1), banana, black tea with sugar substitute.
2. Lunch: beef tenderloin chop, boiled potatoes, two oranges.
3. Dinner: one steep chicken egg or four quail eggs, a portion of curd mass.

Tuesday

1. Breakfast: porridge "Hercules", apple, berry jelly (without sugar).
2. Lunch: a couple of fresh cucumbers, a quarter of a chicken carcass.
3. Dinner: vegetable soup, cooked without the use of spicy seasonings and slightly salted.

Wednesday

1. Breakfast: multi-grain porridge with milk, a small bunch of grapes, green tea with sweetener.
2. Lunch: a few slices hard cheese(with a total weight of 100 g), a pair of tangerines or one large orange.
3. Dinner: vegetable salad with croutons, two steep chicken eggs(or four quail).

Thursday

1. Breakfast: milk wheat porridge, a couple of peaches, black tea.
2. Lunch: two fresh cucumbers, a portioned piece of boiled lean meat.
3. Dinner: grilled fish, baked potatoes.

Friday

1. Breakfast: oatmeal, cooked in half milk, banana, black coffee with a sugar substitute.
2. Lunch: fish baked in foil, a glass of drinking yogurt or low-fat kefir.
3. Dinner: leek salad seasoned with vegetable oil, hard egg, a slice of boiled diet sausage.

Saturday

1. Breakfast: buckwheat porridge, apple, fruit jelly.
2. Lunch: lamb chop, a side dish of boiled potatoes and stewed beans.
3. Dinner: curd mass, 200 ml of low-fat milk.

Sunday

1. Breakfast: cornflakes porridge, orange, black tea.
2. Lunch: fresh cucumber, two hot ham sandwiches baked in the oven.
3. Dinner: a dozen fresh radishes, a slice of hard cheese (no more than 100 g).

This nutritional menu is part of a 6-8 week diet. The approximate expected result of adhering to this diet is from 6 to 10 kilograms of excess weight lost.

Slimming women

After 35 years in the female body, the production of sex hormones significantly decreases, which indicates the beginning of its aging. In contrast to this process, the female body begins to accumulate subcutaneous fat, which inevitably leads to weight gain.

• The nutritional menu for women over 35 should include foods high in calcium, since its amount in a woman's body is steadily decreasing with age.
• The following are completely excluded from the women's diet: alcoholic beverages, coffee, canned food (especially pickles) and foods containing a large amount of cholesterol.
• The main emphasis in the female diet should be on the consumption of vegetables and fruits.

Here's a rough plan for a balanced menu for the week.

Monday

1. Breakfast: a salad of grated apple and carrots, a soft-boiled (or hard-boiled) egg, buckwheat porridge.
2. Second breakfast: salad of white cabbage and prunes, a couple of whole grain crisps.
3. Lunch: chicken fillet and zucchini casserole, 250 ml of dried fruit compote.
4. Afternoon snack: a couple of tangerines.
5. Dinner: stewed cauliflower, baked apple with honey and cinnamon.
6. Second supper: a glass of kefir 1% fat.

Tuesday

1. Breakfast: oatmeal porridge with fresh berries, 250 ml of skim milk.
2. Second breakfast: low-fat cottage cheese casserole, greased with a tablespoon of sour cream, a glass of black tea.
3. Lunch: salad made from apples, cranberries and pickled cabbage, a piece of boiled chicken fillet, vegetable pilaf, 200 ml of rosehip broth.
4. Afternoon snack: 125 ml of natural yogurt and the same amount of fat-free cottage cheese.
5. Dinner: steamed cod soufflé.
6. Second supper: low-fat kefir.

kapushka.ru

Proper nutrition for weight loss: menu, recipes, diet, principles, basics

Do you still think you know everything about proper nutrition? Do you think that you can not eat after six in the evening, it is useful to drink freshly squeezed juices and broths, and in order to lose weight, you need to exclude fat from the diet? In fact, this is not the case. The path to health, slimness and beauty is much easier and closer than you think.

Proper nutrition for weight loss: recipes, diet, principles, basics

The main mistake of overweight people is that they do not try to change their eating behavior and attitude towards food in general, but want to lose a certain number of kilograms for a certain period, then they are fed up and again look for ways to lose weight. Thus, the body either relaxes or suffers stress, as if on a "roller coaster". Such actions do not bring a reliable and durable result.

To lose weight once and for all, remember 10 simple principles of good nutrition for weight loss:

1. Balanced diet... This means that every day you have to get the required amount of proteins, fats and carbohydrates in one form or another. By excluding at least one of these components, you will upset the balance, which means that you will disrupt the metabolism and the work of the gastrointestinal tract. A person should receive 30-40 g of protein and 25-30 g of fat per day for one meal.

2. Use the "dish rule". This means that you should mentally divide the plate into 3 parts: - 50% will be taken by greens, salads and vegetables (i.e. fiber); - 25% will be occupied by complex carbohydrates (i.e. cereals or legumes); - 25% will be taken by proteins (i.e. meat, fish or seafood). As you can see, the second principle follows from the first. This is how each section of the diet for weight loss should look like.

3. If you want to eat, drink. Many people confuse the feeling of thirst with the feeling of hunger. How to tell when your body is really hungry? “Drink a glass of water, and if after 10 minutes the hunger does not disappear, then eat,” advises dietitian Anatoly Volkov.

4. Combine foods correctly. Healthy food is at the core of a healthy diet for weight loss, but it isn't always beneficial on its own. In this sense, it is not so much the product itself that is important as the result of the interaction of the nutrients it contains with the nutrients of other products. For example, now everyone is hearing omega-3 fatty acids, which are found in fatty fish. But few people know that they only make sense in the diet when they interact with the omega-6 fatty acids found in vegetable oil.

Advice. Nutritionist Alexey Kovalkov shared an old family recipe: "Cut the red fish into medium-sized pieces and put in a jar. Pour in vegetable oil and refrigerate. As such, the red fish will retain all its useful properties."

But not all food combinations are good for you. For example, tomatoes and milk are poisonous. Milk contains calcium, tomatoes contain acids. These acids interfere with calcium absorption, so it deposits on the walls of blood vessels and heart valves. And this is fraught with a stroke or heart attack, of course, if you eat so regularly. Milk tea, which is so popular in Britain, has a similar effect. But the resin in tea binds calcium and falls out in the form of kidney stones.

5. The principle of seasonality. Eat seasonal fruits and vegetables: in the summer - more greens and plant foods, in the winter, include protein and fat-rich foods in the diet for weight loss. Human body tends to adapt and get used to. This means that his needs and opportunities change along with the changes in the environment.

6. Start cooking. Fast food, convenience foods, fast food and even banal canned food kill our body from the inside, because all these foods contain a lot of carcinogens.

7. Chew food at least 30-40 times. The more carefully you do this, the better it will be absorbed. Hurried meals and snacks are one of the many reasons for overweight.

8. The main meals should take place in the morning, when you and your body are most active. Lunch can take place at 14-00 or 15-00. It should be composed primarily of slow carbohydrates. After lunch, you can have small snacks and a light dinner. Thus, the daily diet for weight loss should include at least 5 meals.

9. Have breakfast no later than an hour after getting up. Even at night, the body expends energy. At this time of day, up to 500 kcal are consumed and the same amount within two hours after waking up. If during this period the body does not receive a sufficient amount of energy in the form of food, its energy reserves will be depleted. Many people mistakenly believe that fatigue, weakness and headache- this is a sign of vitamin deficiency, but they do not even think about the fact that this is the consequences of skipping breakfasts.

10. Prepare food properly. Fire is the best way to prepare food. The less time the product is processed, the more valuable it is. Steam cooking under pressure is also considered the gentlest method, as the food retains the maximum health benefits.

4 nutritional myths for weight loss that keep you from getting slimmer

1. Healthy eating- is the same as fasting. And this is fundamentally wrong. Eating irregularly leads to weight gain in the form of fat. During the day, the liver secretes bile, which accumulates in the gallbladder. The less often you eat, the more bile accumulates, it stagnates and provokes inflammation of the gallbladder, i.e. cholecystitis. In addition, fasting is a signal to the body that it needs to stock up on reserve fuel, which is deposited in the form of fat. And then each meal he will perceive as new fuel that needs to be put aside.

2. You can't eat after six. When you do this, you are fasting for 8, 10, or 12 hours. And your body will have the same consequences as in the previous case.

3. Losing weight is expensive. The right diet can be budget-friendly. It is not necessary to eat a packet of cod liver every day (the daily rate of omega-3 acids is contained in half a teaspoon), available products are not inferior in terms of the content of valuable substances to expensive ones.

4. To lose weight, you need willpower. And this is the main mistake of all those who are losing weight, because a psychological prohibition is a sure way to a breakdown. You do not need to forbid everything to yourself, but you need to be able to stop. If you usually eat 500 g of kebab, then this time stop at 200 g.

Nutrition menu for weight loss: what and how to eat?

First of all, vegetables and fruits. They are rich in fiber. You can consume an unlimited amount of vegetables and fruits per day, but not less than 400 g.

For example, apples, especially green apples, are rich in iron. They perfectly cleanse the body, so nutritionists recommend eating one apple every morning on an empty stomach. In addition, only apples contain torturonic acid, which normalizes fat metabolism.

Fish is a source of protein and omega-3 fatty acids. They increase the level of serotonin, which is responsible for good mood. Remember what is most useful fresh fish, because even with a single freeze, up to 70% of protein assimilation is lost.

Greens are rich in vitamin C and vitamin D. For a good mood and performance, you need to eat 7-10 g of greens per day.

Brown or wild rice is a source of so-called long carbohydrates. It takes at least 3-4 hours to master it. It helps to get rid of toxins and excess fluid.

Buckwheat porridge is rich in microelements and surpasses in this indicator the oatmeal, which is popular among losing weight. Any porridge is beneficial, except for manna.

But freshly squeezed juices are not as harmless as they seem. In fact, it is pure fructose in a liquid phase, which is instantly absorbed into the bloodstream.

Salt is also harmful to the body. It retains fluid. Nutritionists recommend adding salt to dishes at the very end of cooking, since in this case much less salt is consumed. In addition, in recipes for proper nutrition for weight loss, salt can be replaced with lemon juice.

Healthy menu:

Breakfast... Porridge with vegetables or low-fat cottage cheese with the same low-fat natural yogurt.

The first snack can pass 2-2.5 hours after breakfast. This can be an apple, orange, prune, or nuts.

Dinner... Hot (borscht or soup), vegetable salad, meat dish.

Second snack. May consist of vegetables and a boiled egg.

Dinner... Steamed fish, grilled. Use vegetables as a side dish: fresh, boiled, stewed or baked. Dairy products.

If you feel hungry before bed, have a cup of green tea and a spoonful of honey. You can also drink a glass of kefir.

Be sure to drink 500 ml of water between meals.

The main thing is not to overeat!

Stop fighting with yourself and your body. Fall in love with it and indulge yourself with healthy food regularly. And very soon the body will respond to you with a pleasant feeling of lightness, and the body - with the desired forms.

gotovit-prosto.com

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