How to make a menu to lose weight. The proper diet menu for weight loss: what and how to eat? An approximate menu of proper nutrition for the day.

The abbreviation "PP" in relation to diet means "proper nutrition." According to this method of losing weight, you should reconsider your diet, abandoning sweet, fatty, spicy and other harmful dishes in favor of light, balanced and nutritious ones.

One has only to start and it turns out that it is not so difficult. The effect is just wonderful - overweight leave and no longer return, the general tone of the body rises, gastrointestinal tract comes back to normal, the condition of the skin, hair and nails improves.

The basis of such a diet is a scientifically based balance of proteins, fats and carbohydrates. All of them are equally necessary, therefore it is impossible to completely abandon them. But it should be remembered that the maximum benefit to the body is not any fats and carbohydrates, but only unsaturated fatty acids and the so-called "slow" carbohydrates in an amount not exceeding the norm.

All products, if possible, should be natural. Flavors, preservatives, thickeners, colorants and so on do not need your body at all. Cooked dishes are also better to eat fresh, leaving nothing for tomorrow.

Diet "proper nutrition" will not make you starve or refuse almost all foods. The food provided is delicious and varied. It is only necessary to plan meals, based on several simple rules.

What is worth giving up

1. Eliminate sugar from the diet, replace any confectionery and sweets with fresh fruits.

2. Under the ban all pickles and marinades (even homemade ones), canned goods and products in vacuum packaging, fatty, fried, smoked and flour. Only whole grain bread is allowed.

3. Eat a hearty breakfast. Try to eat 4-5 times a day at the same time. Have dinner no earlier than 3 hours before bedtime.

4. Drink 1.5-2 liters of fluid per day (not with meals, but 15-20 minutes before or one hour after). It can be not only water, but also freshly squeezed fruit and vegetable juices, fruit drinks, fruit drinks, jelly, herbal teas, broths.

5. Do not snack between meals. This is especially true for convenience foods and fast food.

6. Refuse alcohol and carbonated drinks and store juices.

The principles of good nutrition

With a diet based on proper nutrition, the menu is planned based on the following principles.

1. More fresh fruits and vegetables - at least a quarter of the diet.

2. Sources of carbohydrates - cereals and side dishes from any cereals, pasta from durum wheat, non-premium bread. Include most of the daily allowance in breakfast.

3. Protein the body will receive from lean meat and fish of low-fat varieties, poultry. In addition, it is found in natural dairy and sour-milk products, cheese and eggs. These foods are best for dinner. You can’t completely refuse meat.

4. With regard to fats, they are also necessary. Change creamy and sunflower oil olive. Eat about a handful of any nuts or seeds every day.

5. Be sure to drink a minimum of 2 liters of mineral water.

Sample menu

Sample menu diet "PP" may look like this.

Breakfast. Oat flakes. Fruit. Milkshake. Whole grain cookies. A mixture of nuts and dried fruits. Vegetable salad. A cup of green tea without sugar. Sandwiches with cheese. A plate of porridge. Scrambled eggs.

Lunch. Any one fruit. Nuts.

Dinner. Vegetable salad with olive oil or low-fat sour cream. Any soup. A serving of meat or fish dish with garnish allowed. Fruit. A glass of homemade compote or fruit drink.

An afternoon snack. Cottage cheese or a glass of kefir. Nuts or seeds. Fresh juice.

Dinner. A glass of kefir. Cottage cheese with fruits. Fruit salad. Omelet with vegetables. Cottage cheese or rice casserole. A cheese sandwich. Pasta with vegetables.

A few videos on the topic of the article:

Urgently losing weight by the summer! Then - to the birthday. Then by the New Year, by spring and again by summer. And kilograms, meanwhile, where they were, remain there, and on special holidays they even accumulate. Common situation?

But the solution to the problem of excess weight is not a mystery or news. We all know that the secret of beauty, harmony and health is not in emergency debilitating diets, but in constant proper nutrition. Rather, in the right way of life, part of which is a healthy diet. And if you absolutely definitely decided to move towards the ideal figure, then you should start by compiling a menu proper nutrition for weight loss. And no matter how many extra pounds on the way to a dream, the main thing is determination and willpower. Because the system healthy eating - This is also a diet, and it has its own rules that must be strictly observed.

Do not starve. If you want to lose weight, you should not be hungry. Otherwise, the risk is very high that you, suffering all day from a sucking sensation in your stomach, will break down in the evening and eat cakes or smoked sausages. As a result - a feeling of heaviness on the soul and in the stomach, and the excess weight that has not gone away. In order not to starve, the menu must include fresh, diverse products that you love. They don’t like apples - you don’t eat them through strength just because they are healthy. Replace them with your favorite non-starchy fruits.
Chew longer. Food must be enjoyed. No matter how little time you have for lunch, chew your food very carefully. Who chews for a long time, he lives for a long time, do you remember such a saying? If you swallow everything quickly, you will leave the table hungry. Although you need to stay a little hungry when leaving the table, but only slightly.
Eat more often. Eating often, but little by little, is better than rarely and a lot. This rule is a classic, and it works. Five meals a day is better than three. Because this means that the stomach will not shrink from hunger, bile will not stagnate, blood glucose levels will not drop sharply, and metabolism will not slow down. So, extra pounds will not stay. The main dish in one meal should not weigh more than 250-300 grams.
Cook correctly. Baked or steamed vegetables, fish, meat can be no less tasty and mouth-watering than fried. And their benefits are incomparably greater. In the proper diet for weight loss should not be anything fried. In extreme cases - in a dry non-stick pan.
No snacking. These are snacks with pies, rolls, hamburgers, cookies. Such dry food will only load your stomach, slowing down the digestion process. Better drink unsweetened yogurt or an apple. Think what’s more important to you: a greasy sandwich or a tucked up belly and admiring glances.
Sleep at night, not eat. The last meal - no later than two hours before bedtime. Very hungry? Brush your teeth or drink a glass of water, it dulls the feeling of hunger.
Have breakfast. But breakfast is better not to skip. A morning meal will give your body a signal that it is time to wake up and start a metabolism. Otherwise, you will accelerate only in the evening and eat unacceptably much.
Drink water. Thanks to water, metabolism occurs. But just drink between meals, and not in time, so as not to interfere with the digestion of food. And it should be pure water, not tea, coffee or soda.
Move more. It’s not necessary to exhaust yourself in the gym. But at least daily walk, prefer the stairs to the elevator is required. Without movement, good metabolism is impossible.
Replace harmful with useful. You can’t refuse bread - eat whole grains. Sugar is replaced with honey, and sausage with boiled meat with spices. For weight loss in your menu should be only proper nutrition, no fast food.

Proper nutrition for weight loss: a sample menu for every day

To make it easier to start eating right and losing weight, you can create a menu for a week in advance.

Monday

Breakfast: oatmeal with apple and honey. Green tea without sugar.

Snack: kefir or yogurt.

Lunch: baked or steamed fish, vegetable salad with vegetable oil (olive, linseed) and lemon or lime juice.

Snack: cottage cheese with yogurt and berries.

Dinner: brown rice with vegetables, pomegranate juice.

Tuesday

Breakfast: baked apple with honey (you can cook in the microwave to save time), unsweetened tea.

Snack: a few almonds or other nuts (no more than 10).

Lunch: boiled chicken breast with low-fat sauce, bell pepper and green beans.

Snack: several dried fruits (no more than 7).

Dinner: Shrimps with broccoli baked under cheese. Tea without sugar.

Wednesday

Breakfast: toast (cooked in a toaster), of course, from whole grain bread with honey, fruit (not starchy, such as an apple), tea without sugar.

Snack: skim yogurt or kefir.

Lunch: mashed soup with broccoli or herbs (without potatoes, without cream), buckwheat or brown rice without butter.

Snack: one banana.

Dinner: red bean stew with bell pepper, unsweetened dried fruit compote.

Thursday

Breakfast: two soft-boiled eggs, sliced \u200b\u200bfresh cucumber and tomato. Unsweetened tea.

Snack: pear or apple.

Lunch: pepper stuffed with minced chicken with vegetables, salad "Vitamin" (white cabbage, carrots, apples; dressing - olive oil).

Snack: skim yogurt.

Dinner: mashed carrots and potatoes (without oil, on vegetable broth), seafood (for example, shrimp). Green tea without sugar.

Friday

Breakfast: low fat cottage cheese with yogurt, berries or fruits. Unsweetened compote.

Snack: several dates (no more than 6).

Lunch: an ear of red fish, seasoned with an egg, with herbs. Vegetable salad of tomatoes and cucumbers.

Snack: yogurt or kefir.

Dinner: Vegetable casserole (without potatoes), several slices of Adyghe cheese (no more than 50 grams). Green tea.

Saturday

Breakfast: millet porridge with pumpkin and honey, unsweetened green tea.

Snack: banana.

Lunch: steamed broccoli or green beans with chicken breast flavored with soy sauce.

Dinner: vegetable cabbage rolls with low-fat sour cream, unsweetened compote.

Sunday

Breakfast: pancakes cooked in a dry pan with apples and honey. Nonfat milk.

Snack: kefir.

Lunch: chicken broth with crackers, vegetable salad with Beijing cabbage.

Snack: several dried fruits.

Dinner: veal baked with vegetables (tomatoes, bell peppers, onions), pomegranate juice.

This is just an example menu. On its basis, you can come up with many different options that are right for you. The main thing is that such a healthy diet will help you not only lose weight, but also cleanse the body.

What to eat on a diet

Diet is associated with food restrictions. The diet is also regulated. Nutritionists are categorically against rigid diets: the body suffers very much with a lack of necessary substances. Often, the kilograms left with a strict diet return very quickly when you switch to a normal diet after starvation. It is necessary to strictly observe the measure, to know what you can eat when losing weight, replacing harmful high-calorie goodies with valuable products. Good sleep and long walks help during the diet.

What foods promote weight loss

If necessary, reset excess weightIt's time to forget about evening or night raids on the refrigerator. After six in the evening it is forbidden to eat hard cheeses, fatty meat, cereals and bakery. In the daily diet, you need to remove foods with high calorie content (more than 150 kcal). If you really want to, treat yourself to sweets until noon. Do not lean on yogurts with fillers: in the matter of losing weight, they are not helpers, because they contain a lot of carbohydrates. If you reinforce a balanced diet with training, the result will show itself very quickly.

List of Slimming Products:

protein, which are quickly absorbed by the body (eggs, dietary meat, white fish);
dairy (kefir, homemade yogurt, low-fat cottage cheese);
green vegetables (cucumbers, all kinds of cabbage);
legumes;
tomatoes, sweet peppers;
berries (blackberries, blueberries, raspberries);
fruits (green apples, avocados, grapefruit, pears);
cereals;
vegetable oil (olive);
drinks (black unsweetened coffee, green tea, water).

What can I eat at night with weight loss

A frequent problem for losing weight is the desire to eat tight in the evening, but this is a big mistake. For lunch, you can still afford to cook a potato dish. During dinner with weight loss, it is better to refrain from high-calorie foods. What is there to lose weight fast? Best option - light vegetables, greens, berries and unsweetened fruits, low-fat sour cream and olive oil are suitable for dressing salads. For dinner, when losing weight, it is better not to use fats of animal origin, foods that are retained in the body by long time.

What not to eat

When dieting, the body begins to intensively put off fat reserves, especially in the abdomen, which are difficult to quickly get rid of. To lose weight, you need to start by bringing the amount of water drunk per day to 2-2.5 liters, then the metabolism is accelerated, and the process of weight loss is more intense. When the question is what to eat - a chocolate bar or an apple, the fruit is worth choosing, it is tasty and healthy. Particular attention should be paid to the size of the servings, this is no less important than the calorie content of the products.

List of prohibited products for weight loss:

pickles, pickled or smoked foods;
milk, dairy products with a fat content of more than 5%;
animal and vegetable fats;
fast food, sweets, pastries;
mayonnaise, cheeses with a high percentage of fat content;
dishes from bags, instant products;
sausage products;
chocolate, caramel and other sweets;
sweet drinks with gas;
snacks (crackers, chips, fried nuts);
alcohol.

What to eat on a fasting day

Unloading is considered the day when the total calorie content of the food eaten is less than the energy expenditure (up to 900 calories). Such days provoke a shake in the body so that it begins to "burn" its reserves. Food on fasting days consists of one type of product (it can be kefir, apples, cottage cheese, sour cream, lean meat). The use of other dishes on this day is prohibited. If you want to cleanse the body using a fasting day, it is worth eating fiber-rich foods 3 days before unloading, this will help to quickly improve bowel function.

How to eat to lose weight

Proper nutrition is a lifestyle. PP helps to maintain weight and not get better, there is no risk of breakdowns, since a person does not feel hunger. What is there to lose weight? The main condition - the amount of energy consumed must coincide (with weight loss - be less) with the energy consumption of the body. It is important to count calories, remove high-calorie foods (sugar, pastries, sweets). Of great importance is the diet and the frequency of nutrition. It is important to decide in advance what to eat for weight loss dinner in order to remove the temptation of snacking with the “wrong” foods.

The principles of PP for weight loss:

the main dietary products are vegetables, unsweetened fruits;
sufficient hydration;
obligatory breakfast - porridge;
more motor activity;
focusing on the contents of the plate while eating;
replacing high-calorie foods with low-calorie foods;
complete rejection of alcohol, alcohol-containing products;
reduced servings of food.

How many calories do you need to lose weight

The more fat and fast carbohydrates in the product, the more high-calorie it will be. The calorie content of food during weight loss directly determines the number of kilograms left. What can I eat with a diet? It is better to choose foods with low and medium calories, but it is equally important to calculate the number of calories that your body “burns”. For example, in sedentary work, the energy expenditure of the body is much less than in heavy physical work. In addition, in order to calculate the basic metabolism (OO) of a person, you need height, initial weight, the person’s age and type of physical activity.

Formula of daily requirement (kcal):

for women \u003d 655 + 9.6 x weight + 1.8 x height (in cm) - 4.7 x age;
for men \u003d 66.5 + 13.7 x weight + 5 x height (in cm) - 6.8 x age.

The number of calories needed to maintain the current weight (obtained by the TO) is multiplied by the selected activity coefficient from the table:

Fractional nutrition for weight loss

The fractional nutrition technique is based on reducing portions and increasing the number of meals. How many times do you need to eat for weight loss? Nutritionists believe that an ideal diet is one in which up to six meals, with a gradual decrease in servings (approximately to the size of the palm). The body gets used to and calms down, after a few days, it gradually begins to remove fat stores. If it is not possible to make full snacks, you must have an apple or nuts with you and set aside 10 minutes for an afternoon snack.

How to make a weight loss menu

It is very convenient to make a menu for the day to lose weight. The diet should consist of different daily healthy products, the body needs the intake of vitamins and macronutrients. Starving is strictly forbidden, it is better to take care of recipes for different dishes in advance. This also applies to purchases. To avoid the temptation to go hungry to the supermarket, you need to think about what you will cook, calculate the number of calories and make a purchase. If you plan to spend lunch at work, you should prepare food in advance and take it with you.

Distribution of food components:

fats - a fifth of the daily calorie content of food;
proteins - up to 1.5 g / 1 kg of weight;
carbohydrates - up to 60% of the daily calorie content of food.

Video: What to eat for weight loss

The human body is quite difficult to make burn their own body fat. Suppose that it was possible to start the process of burning fat, and the desired result was achieved. But for some reason, the extra pounds returned after a fairly short period of time. Suddenly? No, nutritionists will answer that everything is natural. The process of losing weight is not instantaneous, it is important not only to reduce weight, but also to prevent its possible return. For this, there is a diet for weight loss, which is not just an approximate menu for a specific period of time (week, month), but also includes a number of rules that must be observed. It is proposed to start with them.

Six Important Rules

Diet for weight loss suggests that you need to not only comply with certain dietary restrictions, but also follow a number of other rules. What rules are we talking about?

1) After waking up, do not immediately eat food. It is much more useful after waking up to engage in low-intensity physical education for 15-20 minutes. This rule, of course, exists for those people who are not used to doing light exercises every morning. Low-intensity physical activity is understood as slow walking, slow running, performing exercises on simulators, and more. You can overcome the path to work on foot, but you can use such a walk as a low-intensity physical education only if the first breakfast is at work.

Attention: following this point, you need to be extremely careful, since not everyone can run, jump or engage in any other type of physical activity.

2) Breakfast should be nutritious, but this does not mean that you need to eat a lot. The fact is that after physical activity in the morning, as well as in its absence, when a person is "hungry" during the night, the body will try to save the fats. And if they actively come with food, then the body will not only be able to save them, but also increase them.

Tip: it is likely that the feeling of hunger will be too strong and lead to some discomfort. In this case, you can compromise with the body by eating an apple or other fruit.

3) You need to eat in small portions 4-5 times a day. Nutritionists quite often talk about this rule, because food should be enough to maintain glucose in the blood at a normal level, restore glycogen stores and provide the body with the necessary vitamins and elements. To achieve this goal does not require a lot of food. Another thing is that a diet for weight loss should be varied. That is why, if you eat a lot, then the body not only copes with the task, but also performs another: converts excess calories into fat.

4) It is advisable to keep a food diary, since it is easier to control yourself, it is convenient to analyze a healthy diet for weight loss, make the necessary changes and additions to it.

In the diary, you can display the menu for the week, which will help, for example, make the necessary purchases on Sunday. No less important is the nutrition diary for controlling the amount of food eaten. Quite often, people who want to lose weight do not consider snacks for a full meal. But they don’t know what nutritionists call snacking, nutrition “on the go” with uncontrolled calorie intake. This includes experts and situations where a person eats, but does not sit at the table, does not put food on a plate, and when he acts according to the principle: ate a spoon of soup, a piece of sausage, a spoon of salad. In the event that keeping a diary becomes a habit, such snacks will also be introduced into it, as if automatically. This, in turn, will allow you to really assess how much food was eaten during the day.

5) A proper diet for weight loss should be developed taking into account the individual norm of food intake. It is calculated quite simply by a special formula. Nutritionists believe that for weight loss, the body should receive no more than 40% of calories than calculated by individual rate.

6) The diet for weight loss for a month (another period) should be balanced. Observe this rule will help paragraph number 4, suggesting those who are losing weight to keep a food diary. But the diary can not be limited. So, there are nutrition calculators that will help to automatically calculate the deficiency and (or) excess of vitamins, elements. They are great for determining the daily calorie intake.

Menu for the week

Make up the right menu for a week is not an easy task. There are quite a few reasons. Firstly, differences in age and weight. Secondly, the consumption of calories per day, which is also affected by a number of factors. Thirdly, individual nutritional preferences, since the process of losing weight largely depends on the psychological state of a person. And if you constantly have to eat hated oatmeal, then it is unlikely that kilograms will leave as quickly as we would like.

An approximate diet for weight loss for a week is as follows.

Monday

First breakfast: vegetable salad, buckwheat porridge on water, tea (it is better to opt for green).

Second breakfast: fruit (pear, banana), kefir (one or two days).

Lunch: boiled chicken fillet, stewing vegetables (any), fish soup, dried fruit compote.

Dinner: Vegetable salad (stew can be replaced), bran bread, tea.

Tuesday

First breakfast: oat flakes with yogurt without fillers, sweet and sour apple (can be replaced with pear), natural coffee.

Second breakfast: cottage cheese with low-fat sour cream, a decoction of berries, such as rose hips.

Lunch: soup on vegetable broth with the addition of any cereals, brown (!) Rice, baked fish, vinaigrette, juice or compote.

Snack: figs or dried apricots with yogurt without fillers.

Dinner: steak, vegetable salad, tea.

Wednesday

First breakfast: oatmeal in milk or water, a baked apple, natural coffee or tea (and again, it is better to choose green tea).

Lunch: yogurt without fillers, nuts (quite a bit, because they are among healthy foods, but also high-calorie ones).

Lunch: meat broth soup with fresh cabbage, mashed potatoes, fish cutlet, juice.

Snack: a salad of any fruit, crackers without flavors.

Dinner: vegetable stew, ham, tea.

Thursday

First breakfast: cottage cheese casserole with candied fruit, toast, from drinks - tea, juice or natural coffee.

Second breakfast: apple, yogurt without fillers.

Lunch: buckwheat on the water, chicken cutlet, borscht, compote.

Snack: some nuts and dried fruits, yogurt without fillers.

Dinner: vinaigrette, chicken fillet, tea.

Friday

First breakfast: rice porridge with milk (it should be sweet), it is advisable to add dried fruits to the porridge, tea or natural coffee from drinks.

Second breakfast: from fruits - banana, kefir (one or two days) or yogurt without fillers.

Lunch: vegetable soup, mashed potatoes, goulash, vegetable salad, juice or compote.

Snack: low-fat cottage cheese, toast, crackers, cocoa.

Dinner: vegetable salad, boiled fish, yogurt without fillers.

Saturday

First breakfast: vegetable salad, scrambled eggs, toast (can be replaced with grain bread), natural coffee or tea with milk.

Lunch: yogurt with no toppings, some marmalade or some pineapple rings.

Lunch: chicken soup with vegetables, chicken breast, vinaigrette, compote or juice.

Snack: cottage cheese with low-fat sour cream, dried fruits.

Dinner: boiled chicken breast, vinaigrette, juice or tea.

Sunday

First breakfast: oatmeal, any sweet fruit, natural coffee or tea.

Second breakfast: biscuit cookies, crackers without flavors or toast, juice.

Lunch: buckwheat soup, baked meat with vegetables, compote or juice.

Snack: any fruit, yogurt without fillers, tea.

Dinner: vegetable salad, brown rice, some boiled fish or meat, tea.

In custody

This may look like an approximate diet for weight loss for a week. It can not be used for a longer period (month), because one of the principles of the diet for weight loss will be violated, namely: it must be balanced. The use of the same products can lead to the formation of a deficiency in the body of one or another element.

The best diet is proper nutrition. It does not make you starve yourself. It does not require spending weeks on low-calorie celery and water. It even allows you to pamper yourself with some useful goodies! And at the same time, it works better than a diet - after all, kilograms dropped correctly are no longer restored. What is the secret?

It’s impossible to choose a diet that would suit you, your colleague in the office and neighbor Katya, equally, and, at the same time, acted equally effectively on everyone - it’s impossible. Metabolism and health are different for everyone, and therefore what your friend successfully built on for you may turn out to be useless or even harmful. But healthy eating has a colossal plus: it does not drive losing weight into the strict framework of the diet, allowing you to independently think through your menu. The whole task is to know how to approach this process and what rules to follow.

Frequent meals are almost the main condition for proper nutrition. Reviews say: three main meals and a couple of snacks per day completely relieve hunger and make it possible not to sweep away everything that is found in the refrigerator at night in your plate.
Small portions. Again, the question of the fight against appetite! If you eat 5-6 times a day, you will not have the desire to eat a borscht pan alone and eat a potato pan with mushrooms. Hunger just won't pester you.
Light food. Many volumes have been written about the dangers of fried, fatty, and sweet. Exclude the first two components from your menu, the last - sweet - eat strictly dosed. And instead of donuts with jam, choose healthy sweets.
Vegetables and fruits should be the most significant part of the diet. Ideally, your plate should be divided into four parts each time. Two of them are reserved for vegetables, one for a side dish (cereals, pasta) and one more for protein.
Doubt what to prefer, fish or meat? Definitely choose fish.

Soda, chips, sausages and everything in which there are an abundance of preservatives and flavor enhancers, definitely remain “overboard”. There is no benefit in this food at all, and the number of calories and harmful components that inhibit the metabolism exceeds all reasonable norms.
Salt. "White poison", which causes so much controversy, is necessary for our body, therefore, it is impossible to exclude it from the diet in any case. But to reduce the daily rate to 5-15 g is very desirable.
Refusal of food before going to bed. By the way, more and more nutritionists agree that the notorious “6 p.m.” after which it was previously supposed to put aside a fork with a spoon - the border is not entirely correct. At this time, you need to eat enough food for the last time in a day, but do not give up food until morning. Especially if you go to bed closer to midnight! In this case, be sure to have a snack with something light 2-3 hours before bedtime.
Water. It should be present in your diet in an amount of 1.5-2 liters, and no less.

That's all. And don't bully yourself with the thought that the rules healthy way lives are invented for people with a steel will, and mere mortals can never pull them! The main problem of proper nutrition is one day to break the craving for bad habits and switch to new, healthy ones. It’s really difficult to take the first step. But once you decide to change and hold out for the first 3-4 weeks, as new principles become the norm. You will see, you just do not want to return to your previous fast food and eternal attempts to lose weight with the help of diets.

One of the options for proper nutrition: a table of proper nutrition.

Proper nutrition: menu

Although the rules of a healthy approach to food are simple, it can be difficult for a newbie to master. Every now and then there are questions: “what to eat? what to cook for dinner? Do all dishes go together? ” If you also doubt your ability to immediately make a healthy and proper diet for weight loss, make it easier. Refer to, read articles about, or use the options below.

Proper nutrition: a menu for a week

Breakfast (choose one of these dishes):

oat, buckwheat or rice porridge in non-fat milk;
cottage cheese with herbs or kefir with fruits;
two boiled eggs or fried eggs with tomatoes;
baked cheesecakes in the oven.

without adding potatoes, tomato salad with feathers of green onions and parsley, 200 g of boiled meat;
fish roll with garlic and spices, stewed vegetables;
onion soup, a slice of turkey stewed in tomato sauce, lettuce; fish balls and coleslaw; boats made of zucchini with meat and cheese, cooked in the oven;
cold tomato soup with cottage cheese and liver stewed in sour cream;
pumpkin porridge with rice.

vegetable stew with seasonings;
cottage cheese casserole with 1 tsp. jam;
two seafood kebabs (string a few shrimps soaked in skewers in water, scallops and champignon caps, drizzle with soy sauce and butter, salt and bake in the oven);
sweet salad of grated carrots, apples and a spoonful of honey;
fruit mix of two oranges, grapefruit and cranberries.
greek salad with a few cubes of feta cheese;
pineapple-berry smoothie with several slices of fresh pineapple.

Snacks choose from the following options:

apple (can be baked), pear, 5 plums, a large slice of watermelon or melon, a handful of berries;
30-40 g of nuts or dried fruits;
a glass of kefir, milk or natural yogurt.

The required 2 l of liquid should be composed of: water, mineral water, green and black tea, freshly squeezed juices.

Do not forget that this is just an example of proper nutrition for every day. No one is calling you to follow it verbatim. On the contrary! Rearranging dishes in places, removing and adding new ones, changing them based on your taste and budget, you can easily plan proper nutrition for a month, two or more. The only condition is to remember the laws of menu planning, which we examined at the beginning of this article. And be sure to combine dietary changes with exercise! Only in this case the effect will be noticeable, fast and very pleasant for you.

Weight Loss Recipes

What unites all recipes for a healthy diet? It’s not hard to guess. They never or rarely allow roasting. Do not include fatty and heavy foods. Contain maximum vitamins and nutrients.

And they are very tasty. An example of this is a simple and mouth-watering pumpkin salad, for which you will need:

100 g of pumpkin;
apples
carrots;
lemon juice.

Rub all fruit and vegetables on a coarse grater, lay on a plate in layers, pour over lemon juice and immediately eat it. If the idea of \u200b\u200beating raw pumpkin is in doubt, send the salad to the oven for 20-30 minutes, then sprinkle with cinnamon and mix well. Juice that will stand out during baking will make the salad more tender.

A very interesting dish of proper nutrition is a tomato soup with cottage cheese - original and slightly spicy. For him you will need:

0.5 l of tomato juice;
150 g of cottage cheese;
vegetable oil;
lemon juice to taste;
dill and parsley;
a third of a teaspoon of sugar;
black pepper, caraway seeds;
salt.

Use a blender to mix tomato juice with cottage cheese, sugar, salt and spices. Sprinkle with chopped herbs.

Chicken rolls with omelettes look really festive and provide a feeling of satiety for a long time. And most importantly, they fully comply with the requirements of proper nutrition. The recipe will require:

chicken breast fillet - 2-3 things;
2 eggs;
100 g broccoli;
spices and salt to taste.

Beat eggs with finely chopped broccoli and spices. Pour onto a flat plate and bake in the microwave until cooked (1-2 minutes). Fight chicken breasts. Cut the omelet in portions, put on the breast and roll tight rolls. Tie it up, fold the rolls in a baking bag and sprinkle with vegetable oil. Salt, add spices and herbs. Bake for 25 minutes at 180 degrees.

Good nutrition for men

Nature made sure to make men real hunters and miners. Unlike women, to whom she assigned the role of mothers and guardians of the outbreak, the stronger sex is endowed with a slightly different metabolism, has slightly more muscle mass and spends a little more energy daily than beautiful ladies. This means that the rules of healthy eating in men will be somewhat different.

How to create a proper diet for men?

The first one. Since - we have already discussed this - your faithful initially has more muscles, he needs protein to keep them in good condition. If a woman can easily spend a day or two or a week on salads, fruits and cereals, then a man can’t do without meat. Of course, this does not mean that he cannot be a vegetarian or, say, fasting! But in this case, the man’s menu should be filled with vegetable protein - nuts, sour-milk products, potatoes and mushrooms. Legumes, with the exception of beans and lentils, which stimulate the production of female hormones in large quantities men do not need anything.

The second one. Since we are talking about hormones, which of them is the "calling card" of the stronger sex? That's right, testosterone. And proper nutrition of a man should, as far as possible, contribute to its development. Stay healthy and strong long years help your husband:

meat;
eggs
pollen as a biologically active food supplement;
alcohol in strictly defined doses (a glass as an aperitif before meals, if there are no contraindications).

In addition, men need:

zinc (apples, lemons, figs, dates, raspberries, liver, etc.);
selenium (nuts and pumpkin seeds);
phosphorus (egg yolk, fish, bran and many other products);
lycopene contained in red fruits - this element protects men from prostate cancer and significantly reduces the risk of heart attacks and strokes.
In addition, the strong half can not do without vitamin E.

But from soybeans, instant coffee and beer so beloved by men should stay away. All these products stimulate the reproduction of female hormones in the body, which means that they need to be consumed in dosage.

And finally, the third. Daily dose calories in a man, depending on how active his lifestyle is, ranges from 2400 to 3300 calories. Hard physical work and sports training allow you to gain maximum, constant sitting at the computer and lack of sport require you to adhere to the lower limit. But still, the "male" norm remains higher than the "female" one. Keep this in mind if you are considering losing weight for a couple with your husband.

An example of proper nutrition for men

Breakfast. 200 g porridge with a slice of boiled meat and a cup of tea or freshly brewed coffee.
Snack. Toast, a slice of cheese (about 30 g), a glass of juice.
Dinner. A plate of any soup without potatoes, 150 g of baked or boiled fish, a portion of vegetable salad, pasta from durum wheat or stewed mushrooms.
An afternoon snack. Unsweetened natural yogurt or a couple of fruits.
Dinner. A 200-gram pack of cottage cheese with dill, parsley and fresh cucumber.

Proper nutrition for girls

Ladies may seem less fortunate. The calorie content of their daily diet is only 1700-2000 calories, moreover, only athletes are allowed to collect the upper limit! However, women’s meager lunches and dinners can be both pleasant and varied. And just like men, girls have their own secrets and nutrition and special “female” products. Take note of them so that your body does not lack in the substances it needs.

Calcium. This element is always needed, and from the age of 50 it is simply vital. The fact is that calcium has the property to be excreted from the female body during pregnancy, various ailments, and simply with age, and it is very important to make up for its loss in time with proper nutrition. In the diet of any lady from 15 years old and to infinity must be present:

cottage cheese;
milk;
quite exotic for our country tofu;
almond;
leafy greens.

Iron. We can safely say that the beautiful half of humanity has a complex relationship with this microelement. On the one hand, you cannot stay healthy without it. On the other hand, the female body loses monthly up to 100 mg of iron along with menstrual flow. And that's not all! The main female hormone estrogen actively interferes with the assimilation of this necessary element from products, therefore it is necessary to replenish iron reserves constantly. Girls of any age need to eat more often liver, dried fruits (especially dried apricots, prunes, apricots and dried apples with pears), drink cocoa and rosehip infusions and bite pumpkin seeds.

Vitamin C improves nervous and the immune system, is a natural antioxidant and stimulates the production of collagen. Ladies can’t do without it! Contains Vitamin:

in all, without exception, citrus fruits;
strawberries
kiwi;
sea \u200b\u200bbuckthorn;
green and yellow peppers;
in the dogrose already familiar to us. The decoction of its dried berries is generally a panacea for all diseases and has very few contraindications.

Folic acid. Especially necessary during pregnancy, it not only helps the unborn baby to form healthy and strong, but also participates in many of the mother’s metabolic processes. At any time of the year, women should regularly appear on the dining table:

dark green leafy greens - spinach, lettuce, parsley (in addition to saturating with useful elements, they remove toxic toxins and decay products from the body);
broccoli;
white cabbage;
beet;
tomatoes
avocado;
watermelons;
peaches;
lentils
green pea;
beans;
nuts. Nuts, by the way, relieve blood vessels of cholesterol and reduce the risk of cardiovascular disease. But carefully calculate the number of calories in each serving, so as not to gain excess weight - almost all nuts threaten extra kilos with their excessive consumption.

Also, girls should enrich their diet with truly “female” soy, sprouted grains and cranberry juice - a “people's” doctor who prevents diseases of the genitourinary system.

An example of proper nutrition for weight loss for women

Breakfast. Omelette of three proteins and one yolk, tomato, a glass of freshly squeezed fruit juice. You can drink a cup of coffee, but not soluble.
An afternoon snack. 30 g of almonds and a couple of plums.
Dinner. Green soup with broccoli, vegetable salad with beans and turkey, tea.
Snack. Fresh or baked apple with dried apricots, prunes and raisins.
Dinner. A few boiled shrimps with a salad of diced avocado, tofu cheese and spices.

Video: girls' healthy foods

Proper nutrition for children

To make healthy, you need to consider many factors. Judge for yourself.

The child is constantly growing and developing, which means that every day he needs a fairly significant amount of calories:

up to 3 years - 1500;
up to 5 - 1800;
up to 8 - 2400;
up to 16 - 2500 or 3000.

And this is even more than what is required for an adult man who is not engaged in heavy physical labor!

Children are constantly on the move, playing and running - which means they need carbohydrates to replenish energy.

Bones are actively growing and strengthening - you need calcium.

Muscles increase - protein is needed.

The brain and mental activity are developing - this is a whole complex of vitamins and minerals.

Children's metabolism works like a clock, so sweets do not do as much harm to health as an adult. And cholesterol, which is dangerous for mothers and fathers, is completely involved in the formation of cell membranes!

However, this, of course, does not mean that babies can eat anything, in any quantity. If we are talking about a child who has already gained extra pounds - for example, because of a passion for junk food or some kind of disease - proper nutrition for weight loss should be organized as soon as possible.

Try to create definitions of the eating regimen, but do not cultivate it. If the child does not want to eat at the moment, it is not necessary to force him to do so by all means.
Use the snack system - a kind of “fractional nutrition” for babies. Bullseye, baby crackers, a small box of yogurt will not interrupt the appetite, but will help the baby to strengthen his strength before dinner. Fruits in general can be given almost anytime and as much as necessary (with the exception of cases of allergies and diathesis).

One meal per day should contain protein. Boiled chicken breast, cutlets (preferably steamed), cottage cheese, oatmeal or pea porridge are suitable.
By the way, dairy products are a mandatory component of the children's menu.
Sweets can and should be given. But strictly dose their amount! It is wise to let your child eat one or two sweets or a little cake after a meal. And it’s even wiser to try to transfer your child to healthy sweets - honey, dried fruits, sweet fruits and berries.
Constantly, but without violence, teach children to drink water. Having equipped your offspring with a useful habit of drinking a few sips whenever the first signs of thirst are felt, you will do him a great service for life.

A growing body cannot be deprived of a single vitamin or trace element. But he especially needs phosphorus, magnesium, calcium, iron, sulfur, and zinc, from which the successful mental activity of the child hangs. Numerous studies prove that the ability of children to learn reduces the lack of iodine, and the lack of vitamins B, C and E further worsens the situation.

An example of simple proper nutrition for a child

Breakfast. Pancakes with applesauce and apple juice or compote.

An afternoon snack. Pear, or baby cookies, or dried fruits soaked in fruit juice.
Dinner. Chicken stock soup, 2-3 meatballs with a salad of fresh vegetables. Compote.
Snack. A sandwich of bread and cheese.
Dinner. Oat or rice porridge, a glass of milk, kefir or jelly.

Proper nutrition and sports

Sports and healthy food are inseparable. If in your life they do not go “hand in hand”, there is no need to talk about a healthy body and a beautiful figure. Moreover, it is not enough to follow a diet or see that the amount of calories that you consumed today burns out during training. Everything is much more complicated!

During sports, there is construction and muscle growth, which requires a large number protein obtained from various sources. This means that it is impossible to limit ourselves to, say, cottage cheese - you will need meat, and eggs, and nuts. There is also a special, in the best way contributing to a set of muscle mass.
In this article, we have already mentioned that carbohydrates provide our body with the best energy. Simple (sugar, honey, sweets) are best avoided, complex (cereals, fruits, vegetables, legumes, whole grain bread) should be added to your menu more often. Be sure to eat something carbohydrate 1-2 hours before your workout!
Not all beginners know this secret, but half an hour after class, you need to take a carbohydrate snack to regain vitality. It can be a banana, an energy bar or a low-fat milkshake. And after an hour and a half, fully eat. It is especially important that protein is on your plate at this time, since it is absorbed as well as possible in the first two hours after training. Everything eaten will go straight to the muscles!

No matter how frightening you the word "fat" is correct sports nutrition must include it. Vegetable oils, nuts, seafood, sea fish and flax seeds will help to get the necessary substances without fear to recover.
A quarter of all food eaten per day should be fruits and vegetables. In addition to complex carbohydrates, these are vitamins and fiber.

The proper diet depends on the sport you are passionate about. A professional bodybuilder uses one diet, a gymnast another, a third runner ... But if you do not want to delve into the jungle of rules and norms, build your diet on the basis of a sample menu for the athlete.

Breakfast. Oatmeal, 1-2 eggs.
Snack. Milkshake.
Vinaigrette with a 200 gram slice of fish or meat.
An afternoon snack. 200 g of cottage cheese.
Dinner. Rice porridge with meat, 100 g of cottage cheese.
1.5 hours before bedtime. Kefir or milk.

Video: how to eat to gain muscle mass?

Nutrition Chart

Make your menu based on the data in the table so that a slim body, strong muscles, healthy skin and hair remain with you for many years.