Proper nutrition: menu for weight loss. Useful and harmful products

The date: 13.10.2019

Doctors, fitness instructors, nutritionists, for all questions about weight loss that is safe for the body, are advised to adhere to the principles of proper nutrition for weight loss. They recommend the same system both for gaining mass and for maintaining a figure, which helps to understand that a healthy diet is universal and with it you can achieve any goals when building a body. However, how to customize general rules for a specific purpose, and is it worth taking proper nutrition as a strict diet with a ban on any departure to the left?

What is proper nutrition for weight loss

Losing weight without sacrificing health and stress due to hunger is what a healthy diet gives you. Some are frightened by the need to count the volume of portions, weighing products, but after several weeks on proper nutrition, a person learns to determine by eye what he can eat and how much. This system does not imply a clear adherence to grams, so the minimum error will not provoke weight stagnation.

Correct ratio of proteins, fats and carbohydrates

Every food is made up of nutrients, and the 3 most important ones are proteins, fats and carbohydrates. They are abbreviated as BJU. The ratio of these elements in the daily diet is as important for the quality of the body as the total amount of food per day. According to nutritionists, the issue of BJU balance should be put at the forefront, because. if you violate these principles of fat burning when losing weight, you will not get.

Proper nutrition for weight loss involves an individual calculation of the amount of each nutrient and several basic principles related to this:

Carbohydrates- a key nutrient that supplies the body with energy, so it should take half the daily plate or a little more. With an individual calculation, the amount of protein per day is 4 g for each kilogram of your weight.
Fats- also a very useful element, which is mainly a source of vitamins and acids that are needed nervous system and heart. For normal operation the body requires the use of 1.1 g of fat for every kilogram of weight available.
Squirrels- "bricks" of your muscles. Some open sources advise focusing on them when losing weight, but the principles of proper nutrition for weight loss without harm to the body refute this recommendation. More than 1 g (per 1 kg of net weight) a person who does not have sports training does not need to eat.

Daily calorie intake

The amount of food a person can and should eat in a day is determined by their basal metabolic rate. This indicator is calculated individually, taking into account indicators:

gender;
weight;
growth;
age.

However, the resulting number is not final if you decide to start losing or gaining weight. It does not take into account physical exercise- even a walk from home to work, i.e. implies the number of calories that a lying person needs to live. According to the principles of proper nutrition, it is necessary to additionally multiply this indicator to the level of activity, and then, if weight loss is planned, reduce the available number by 10-20%.

Principles of proper nutrition for weight loss

In addition to the calorie and BJU norms indicated above, a healthy diet is based on a few more rules that you need to know and follow:

Avoid starvation.
Don't skip main meals.
Breakfast and lunch are more satisfying than dinner.
Give preference to fresh vegetables, not thermally processed.
Try not to use salt when cooking.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent well fills the stomach, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

Products for weight loss

Sweet fight, and buckwheat with lettuce - best friend: this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet. However, a healthy menu is much more varied, and recipes for healthy dishes can even look no worse than “bad” ones and catch up with restaurant ones. appearance. The number of allowed products is significantly higher than the list of prohibitions, and after the change eating habits(mostly formed in 3 weeks) you will no longer feel deprivation.

What can you eat to lose weight

The list of products that do not prevent the reduction of fat reserves is long enough so that you can create the right menu for yourself for a month, almost without repeating. Mostly, the ideas of dishes are limited by the assortment in grocery stores or the skills of the hostess. Experts call absolutely dietary products:

cereals- sources of slow carbohydrates and vitamins of group B. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
Legumes- light vegetable protein. Chickpeas, lentils, beans are ideal for weight loss, but it is better not to lean on peas.
Eggs- up to 2 per day, if with yolk, and up to 4, if only protein.
Vegetables- it contains fiber, i.e. dietary fibre. Even potatoes are allowed, but the volume of its consumption is reduced.
Fruits and dried fruits- a great replacement for factory sweets.
Milk– minimum to prevent calcium deficiency, lactose-free.
Dairy products- with caution, in the late afternoon, yoghurts will be only natural.
Cottage cheese- preferably low-fat, but it is not necessary to look for low-fat.
Cheese- Predominantly hard.
Honey, nuts.
Vegetable oil- preferably olive, up to 30 ml per day.

What to give up when losing weight

The main enemies of the figure and the factors that prevent weight loss are saturated fats and fast carbohydrates. It is ideal to completely eliminate them from the diet during weight loss, but proper nutrition is not a diet of lettuce and chicken breast. You are not forbidden to treat yourself to ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates), or even fried potatoes(saturated fats), but they should:

keep within the norm of daily caloric content;
be introduced into the menu rarely and not at bedtime.

Proper nutrition for weight loss involves an emphasis on healthy food, so it is advisable to remove from the diet as much as possible:

sausages and their "relatives" - sausages, sausages, etc.;
sugar (pay attention to the composition of the products);
mayonnaise;
sweet;
pastries.

Diet plan for weight loss

In addition to allowed and prohibited foods, there are several points that you should also think about when making up a diet for the day:

type of heat treatment;
portion size;
meal frequency;
drinking regime.

How to cook the right food

The number of recipes for healthy dishes is slightly less than the standard ones, so you don’t have to worry about the lack of culinary ideas. All methods of heat treatment are available to you, including frying, only it is produced without oil, in a special non-stick frying pan. You can:

cook;
bake;
cook in a double boiler;
put out;
grill.

How many times a day to eat

A permanent feeling of hunger is not what promotes proper nutrition for weight loss, even if you need to lose weight urgently. Subject to the above principles of BJU balance, you will not starve, because. carbohydrates will give the desired degree of saturation. However, in addition to this, it is important to strictly adhere to the diet, which will help get rid of the every minute desire to chew something. According to nutritionists, the correct diet is to eat up to 6 times a day. However, this figure is determined individually:

If you ate a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
If you had a snack with vegetables, after 2 hours the body needs to be given a new “dose” of food.
According to the rules of a healthy diet, it is advisable not to take long (longer than 4 hours) breaks in the menu so as not to provoke a drop in sugar, which will lead to insulin surges and a slowdown in metabolism.

Serving size with proper nutrition for weight loss

Eating your fill or feeling hungry after eating? The question that torments most women who take out the scales before cooking. For some, weight loss inexorably entails reducing portions to ridiculous sizes, which provokes breakdowns, because. saturation does not occur. Doctors do not agree with this policy - even for weight loss, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel empty in your stomach, but do not suffer from overeating.

The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of your palm.
The volume of cereals, pasta - a handful, typed into your palm, i.e. 50 g or more.
You need to eat a lot of vegetables, so their portion is palms folded in a boat (the products are cut).
It is desirable to coordinate the correct portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.

Compliance with the drinking regime

Some women and men underestimate the importance of water in the diet, especially when losing weight. Someone replaces the concepts of “drinking” and “tea” or “coffee”, but the drinking regimen is pure, still water, which does not have active fat burning, but is necessary for weight loss. Failure to follow the correct drinking regimen leads to stagnation of lymph, thickening of the blood, dehydration, swelling, poor skin tone and poor health.

A glass of water before meals is a must on your menu.
Each cup of coffee must be compensated with 0.6 liters of pure water, as This drink causes dehydration.
Juices, compotes and other drinks are food, they do not count towards the regimen.
Forget about the 2-liter rule: the optimal amount of water is calculated individually. The norm for a person is 30 mg / kg.

Proper balanced nutrition for weight loss - menu

In order to bring understanding to the method of compiling daily ration below is a menu for weight loss, not evocative hunger. This scheme can be expanded by adding 1-2 more snacks with vegetables / fruits, cheese, nuts. Sample daily nutrition program:

Breakfast. Oatmeal or other porridge on the water. A handful of almonds, a spoonful of honey.
Snack. Whole-grain bread, hard cheese (up to 40 g), a bunch of greens.
Dinner. Chicken broth with vegetables, a piece of boiled chicken meat.
afternoon tea. canned red bean salad bell pepper and cucumbers.
Dinner. Baked flounder with asparagus and orange.

Video: healthy eating rules for weight loss

Beautiful people want to have a slender figure, but at the same time retain the beauty of the skin and hair and not harm their health. However, strict diets, a sharp restriction in nutrition, depriving your body of the most important and nutritious minerals leads to the fact that the process of losing weight is overshadowed by malfunctions that occur with the internal system. But that's not all.

Finding harmony through a certain diet is most often a short-term result. Usually, after returning to normal nutrition, the body tries to make up for the deficiency of many elements, due to which it absorbs every calorie eaten, which subsequently provokes repeated weight gain. If the task is for a woman to really lose weight with benefits and health for the body and at the same time keep the result for long years, then it is worth resorting to a proper nutrition system.

The essence and principles of healthy eating

The following components should be present in the correct diet:

vegetable proteins (legumes, nuts);
animal proteins, but in smaller quantities (fish, lean beef, chicken);
fast carbohydrates, but which can be attributed to healthy foods (fruits and dried fruits, they are best consumed in the morning):
slow carbohydrates (cereals, vegetables);
vegetable fats.

As you can see, animal fats (butter, margarine) and carbohydrates, which supply empty calories to the body, are excluded from such a list. This is a variety of fast food, sweets, confectionery. It is they who contribute to the set of extra pounds.

In principle, you can eat everything, but the volume of one serving should not exceed 350 grams. Even if the meal consists of two courses, then 200 grams, for example, should fall on a piece of chicken breast, and 150 on a salad, or vice versa.

The diet is best made up of healthy foods, most of which should be occupied by vegetables, cereals, low-fat dairy products, fruits, meat and lean fish. At the same time, it is better to make meals five times a day in order to avoid the feeling of impending hunger during the day, which prompts a person to pounce on harmful foods and eat at one meal much more than the internal system requires.

extinguishing;
cooking;
baking.

Frying is also allowed, but with a minimum addition of vegetable oil. And this applies to more protein products. It is better not to process carbohydrates at all, but to use them in fresh. If we are talking about cereals, then it would be ideal to simply pre-steam them rather than cook them for a long time.

With proper nutrition, special attention is paid to the drinking regimen. At least two liters of ordinary water should enter the human body per day.

Breakfast with such a diet is of great importance. It is he who charges with the necessary energy for the whole day, so you should not refuse a morning meal. And before breakfast, it is recommended to drink a glass of warm water, which will speed up the metabolism. In addition, there are a few more tips that may be useful to those who decide to lose weight easily and without following strict diets:

Fruits should not be consumed after a heavy, special meat meal. This will make the stomach heavier and cause fermentation. As a result, constipation may occur, which will slow down the entire process of gaining harmony. Fruit fruits are best eaten 15 minutes before the main meal or separately, as an independent snack.
Lunch should ideally consist of protein and complex carbohydrates. This will saturate the body for long time, and then by dinner there will be no sucking feeling of hunger.
Breakfast should be 30 minutes after waking up, and if a person prefers to drink coffee, then you should first eat a piece of cheese, boiled egg or toast with vegetables.
If appetite rises closer to the night, then instead of some harmful or high-calorie product, you can drink a glass of kefir or natural yogurt, to which crushed rye bran is added. Such a drink will fill the stomach, provide a feeling of satiety and help the intestines work.

Prohibited and permitted products

By observing proper nutrition, a person, in theory, can make up a diet from any and favorite foods, but which are consumed in a metered amount. However, the main part of the menu should be healthy foods, which will not only supply the body with vitamins and minerals, but at the same time will not settle on the waist and hips in the form of fat deposits. In connection with the most frequent should be the following products:

What is possible?

What is impossible?

fresh vegetables and fruits (especially cabbage, cucumbers and zucchini, celery, apples, plums, citrus fruits);
skinless chicken, turkey, veal and rabbit;
fish of white varieties, but once a week you can salmon, pink salmon or chum salmon;
seafood;
cereals (oatmeal, buckwheat, brown rice, durum wheat pasta, millet and barley);
beans, beans, peas and lentils;
natural dairy and dairy products without a large number sugar and low fat content;
bread made from whole grain and rye flour;
cheese with a low salt content (preferably white varieties);
from sweets you can dry fruits, marshmallows and marshmallows, marmalade;
nuts (they are used in dosed quantities);
fresh juices, tea and ground coffee;
fruit drinks and compotes;
olive, sesame, sunflower oil;
soy sauce.

chips, salted nuts and pretzels, crackers;
pastries and cakes with buttercream;
milk chocolate and sweets with fillings;
butter and margarine;
mayonnaise-based sauces;
pork and lard;
white bread, buns and butter cookies;
meat and fish products fried in breadcrumbs;
marinades and smoked meats.

Menu for the week

View the proposed menu, which is designed specifically for women who follow the principles of proper nutrition.

Day	Menu
Monday	Breakfast: tea, one apple, a slice of whole grain bread with a tomato and two boiled eggs. Snack: salad of cucumbers and tomatoes, seasoned with any vegetable oil. Dinner: 200 g of baked chicken fillet and a bowl of pumpkin soup. Afternoon snack: a glass of yogurt with berries. Dinner: fish fillet baked in foil with asparagus and broccoli.
Tuesday	Breakfast: coffee, banana, chicken breast slice and coleslaw with cucumbers dressed with sour cream. Snack: a jar of yogurt, in which you can add nuts and dried fruits. Dinner: vegetable soup, one boiled egg and tea with cheese. Afternoon snack: cottage cheese with honey. Dinner: steamed fish and some green peas.
Wednesday	Breakfast: two kiwis, a protein omelette with tomatoes and tea. Snack: bread with cottage cheese. Dinner: two chopped turkey cutlets, a salad of vegetables and herbs. Afternoon snack: two cheesecakes and cranberry juice. Dinner: rice with seafood.
Thursday	Breakfast: coffee with milk, buckwheat with prunes, a piece of cheese. Snack: salad of asparagus, corn and crab sticks. Dinner: pea puree, a piece of boiled beef and two fresh cucumbers. Afternoon snack: a glass of kefir. Dinner: zucchini stuffed with minced chicken under a cheese crust.
Friday	In the morning tea, a little green grapes, one tomato and two boiled eggs. Snack: bread with melted cheese. Dinner: barley porridge with veal and carrots. Afternoon snack: berries or fruits. Dinner: grilled salmon with bell pepper.
Saturday	Breakfast: tea with pear, a sandwich from rye bread, a piece of boiled chicken fillet and cucumber. Snack: rice porridge with dried apricots and raisins. Dinner: tomato soup, turkey meatballs and three baked potatoes. Afternoon snack: mix of vegetables and a glass of fermented baked milk. Dinner: cod fillet with carrots baked with sour cream in foil.
Sunday	Breakfast: coffee, three dates, a piece of cottage cheese casserole. Snack: fruit salad. Dinner: pickle or beetroot, Chicken's leg without skin, 150 g of buckwheat porridge. Afternoon snack: two lazy pigeons. Dinner: squid stuffed with mashed zucchini.

Also, pay attention to another version of the menu of proper nutrition at the link -

Rigid diets designed to get rid of excess weight, significantly harm the body. Refusal of certain products and a sharp decrease in energy value food allow quickly, but disrupt 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, long malnutrition leads to deficiency of vital important trace elements and vitamins. To lose weight correctly, you must adhere to the following rules:

Eat varied. The diet must contain both proteins and fats with carbohydrates, as this will maintain a 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.
Keep the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This food group gives the body a lot of vitamins and fiber, which not only normalizes the digestive tract, but also cleanses it.
Minimize share fast carbohydrates on the daily menu. It is they who ensure the growth of body fat and provoke. Sugar, various desserts and sweets must be replaced with fruits.
Limit fat intake. It is not advisable to completely abandon them, since both vegetable and butter contain various valuable micronutrients. However, fatty meats or better to replace lean.
Eat enough dairy 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 low content fat.
Follow the routine. Rare and plentiful meals lead to a slowdown in metabolism. To accelerate metabolism and activate the process, you need to eat every 3-4 hours in small portions. This will also reduce the volume of the stomach and speed up the onset 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 right. That is, completely abandon the frying of food 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 clean water, tea and coffee without sugar, as well as natural juices and compotes from berries. In the latter case, sugar should be replaced with artificial sweeteners.

These principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions does not mean a complete rejection of gastronomic pleasures. The following sample menu with recipes allows you to eat very varied and delicious.

How to plan your menu the right way

First of all, you need to pay attention to calorie foods. The article gives a sample of the weekly menu, the daily energy value of which does not exceed the recommended norm. When compiling a diet on your own, stick to the restrictions.

In addition, you need to eat enough daily different types food. 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 gives a feeling of satiety.

Near quarters healthy daily menu make up squirrels. As their source, it is optimal to use dairy products, as well as lean fish and meat.

Approximately the same amount should be eaten cereals and legumes. They saturate the body with energy, as they are absorbed slowly. Besides, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional nutrition. sample menu per week consists of 4 meals, however, between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate the metabolism.

Sample menu for one week with recipes

Below are some recipes for delicious and very healthy dishes for weight loss. In the event that an exact 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 self-dish it 150 g, for soup - 250 ml, for fish and meat - no more than 120. Dairy products at one time you can eat about 200 ml(a glass of kefir, for example). Concerning vegetables, they can be used practically in unlimited quantities.

Monday

On the cook an unusual omelette with vegetables and cottage cheese:

2 eggs;
50 grams of spinach and low-fat cottage cheese;
a spoonful of oil (vegetable).

Mix eggs with a couple of tablespoons of water, cottage cheese and preheated spinach in oil. Under the lid, bring the omelet to readiness.

For lunch eat a serving of chicken broth with vegetables and vermicelli.

As an afternoon snack a glass of kefir and one unsweetened fruit (for example, kiwi) will do.

have dinner you can baked fish in the oven without oil and salt (cooked in foil with the addition of aromatic herbs) and a portion of cabbage salad with carrots and apples.

Tuesday

On breakfast cook millet porridge in water or milk, drink a glass of unsweetened tea or coffee.

For lunch you can make boiled beef with a side dish of rice:

a piece of lean beef weighing up to 1 kg;
half a glass of rice;
spices (bay leaf and a couple of black peppercorns);
dill and parsley;
small fresh cucumber;
a spoonful of soy sauce.

cooking it tasty dish start the day before by soaking the rice in water and leaving it in the refrigerator overnight.

The next day boiled beef:

To do this, the washed piece of meat is poured cold water, brewed a couple of minutes after boiling, after which the fatty broth is drained.
Meat cut into several large pieces is placed again in water with a little salt and spices.
After 50 minutes of boiling add a bunch of green and (without chopping), boil for another 10 minutes and remove the finished beef from the broth.

Parallel boil washed rice in 1 cup of water until it boils. Add to garnish chopped cucumber and soy sauce, stir. Cut a third of the boiled meat into pieces, and eat with rice, and put the rest in the refrigerator. Beef can also be used to make sandwiches and salads.

afternoon tea today it is fruits and mineral water.

For dinner drink a glass of kefir and eat a serving of vegetable salad.

Wednesday

On breakfast prepare a couple of sandwiches with yesterday's boiled beef and slices of fresh cucumber, brew coffee.

have lunch can be lean cabbage soup.

For an afternoon snack make diet cheesecakes:

1 egg;

2 tablespoons of semolina;

some vegetable oil.

Having made dough from eggs, cottage cheese and semolina, form several small cheesecakes and fry them in butter until golden brown. You can add a spoonful of honey when serving.

For dinner today - boiled fish and fresh vegetables.

Thursday

Breakfast- a portion of buckwheat porridge on the water, tea with a sugar substitute and a piece of hard cheese.

As a lunch Soup of dried or fresh mushrooms is perfect:

To lose weight, you need to create a calorie deficit in your body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, it is necessary to draw up a balanced nutrition menu for the week. Moreover, it must necessarily take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand, it is much easier for you to achieve your goal and eliminate the possibility of breakdowns.

Important features of menu planning

First you need to determine how many calories your body spends per day. You need to do this using a special calculator that can be found online. There you enter your details: age, height, current weight and level of your physical activity . The calculator then calculates individual value of daily calorie intake, as well as BJU indicator. The latter will help to balance the diet and take into account all the needs of the body.

These data show how many calories do you need per day to save the current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers obtained, we draw up the proper nutrition plan we need for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when compiling the menu, namely:

Sample meal plan

Schematic diet

As an example, a daily calorie content of 1500 kcal is taken. If you play sports, then you need to slightly increase the calorie intake by about 200 kcal. Daily diet with a balanced distribution of BJU can be like this:

Diet foods for a healthy diet

To develop an effective meal plan, you need to clearly understand which foods are sources of protein, fat or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

sea or river fish (mackerel, pike, hake and others);
seafood (shrimp, mussels, squid, etc.);
meat (beef, pork, rabbit, liver, etc.);
dairy products (milk, cottage cheese, sour cream, fermented baked milk, yogurt, etc.);
poultry (chicken, turkey and their offal);
eggs (chicken, quail);
legumes (beans, soybeans, lentils, chickpeas and others);
protein shakes (they contain an average of 30 grams of protein).

When choosing protein foods, you need to focus on their calorie content. The smaller it is, the better. Milk should be taken without additives, that is, buy unsweetened.

A small amount of fat should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

vegetables (potatoes, cabbage, carrots, beets, etc.);
salads and greens;
cereals (millet, buckwheat, rice and others);
fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These foods form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

trans fats, that is, the so-called fast food;
carbonated drinks, especially sweet ones;
mayonnaise and other sauces;
sugar and confectionery;
semi-finished products (sausages, dumplings, etc.);
alcohol and energy drinks.

Sample menu for the week

To develop a healthy diet for weight loss at home, you can use the above information. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As you know, they are ineffective and have a short-term result. The principle of diets is a strong calorie deficit. As a result, after strict adherence to such a diet, of course, you will lose weight, but when you return to regular food, excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. It will have to be held constantly, so there is no point in chasing quick results.

The table of proper nutrition for weight loss for every day is given below. It can only be used healthy people. In all other cases, you need to consult a doctor. Weight will go away systematically, without sudden jumps.

Eating	First	Second	The third	Fourth	Fifth
Monday	Buckwheat porridge, scrambled eggs, toast with butter	Yogurt without additives, apple	Noodles soup, steam cutlets, the vinaigrette	Cottage cheese with sour cream and herbs	Braised fish with onions and carrots
Tuesday	Wheat porridge, apple, toast with jam	Handful of dried fruits and nuts	Pickle, stewed chicken hearts, seaweed salad	Banana, toast with cheese	Omelette with broccoli and green beans, steamed chicken fillet
Wednesday	Cottage cheese casserole with vermicelli	Fruit salad	Buckwheat soup with mushrooms, meatball, lettuce	Smoothie with milk and kiwi	Lazy cabbage rolls, salad with funchose and vegetables
Thursday	Oatmeal pancakes, berries	Lavash roll with chicken and vegetables	Tomato soup, squid salad	Cheese toast and dried fruit	Vegetable casserole, stewed mackerel
Friday	Millet porridge with pumpkin, apple	Cottage cheese sandwich with herbs	Ukha, stewed cabbage with chicken	cereal bar	Chicken breast in kefir, tomato and onion salad
Saturday	Carrot casserole, banana	Bread with cheese, tomato and herbs	Soup with meatballs, broccoli salad with cheese	Leaf salad	Vegetable stew, fish cakes
Sunday	Omelette with spinach and herbs, toast with butter and cheese	Smoothie with milk and banana	Shchi, vinaigrette, steam cutlet	Curd balls	Boiled beans and lettuce

If you use the table above, you can make a diet menu for a week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. Salt is also better to limit. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water too. If you drink a glass of liquid every hour, then 1.5-2 liters will be completely collected per day. In addition, this way the body will get used to the regimen more easily, and a person will have a natural thirst.

Recipes for proper nutrition

In order not to break off from proper nutrition, and it was not burdensome for you, choose foods that you love. Finding recipes with them, you can make a delicious diet menu. Below are the most simple examples dishes. They are great for low calorie meals.

Tomato soup (42 kcal per 100 grams)

Ingredients:

tomatoes - 700 grams;
onions - 2 pieces;
garlic - 1-2 cloves;
wheat flour - 5 tbsp. l.;
vegetable oil - 3 tbsp. l.;
tomato paste - 100 grams;
salt, pepper - to taste.

Cooking algorithm:

Oatmeal pancakes (170 kcal per 100 grams)

Ingredients:

oatmeal (or bran) - 250 grams;
milk - 0.5 liters;
chicken eggs - 2 pcs.;
sunflower oil - 2 tbsp. l.;
salt, sugar - to taste.

Cooking algorithm:

Fill the flakes with water and let them swell. Then we grind the mass with a blender.
Add milk, eggs, salt, sugar. We mix everything thoroughly.
Pour the dough into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

fat-free cottage cheese (no more than 1% fat content) - 150 grams;
sugar - 2 tbsp. l.;
semolina or oat bran - 2-3 tbsp. l.;
egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is not possible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, nutrition. Healthy food can be not only healthy, but also delicious. If you are serious about changing yourself, then nothing can stop your desire, and this article will be a good tip. We are sure that you will succeed!

Hello dear readers! Today we are talking about proper nutrition at home.

A proper diet is essential for everyone. At the same time, it is necessary to take into account that the body of each person is individual and subject to certain biorhythms.

In this article you will find tips on how to implement diet food when losing weight: a weekly menu, tips on making a daily diet for all family members, and even some interesting recipes that will help you lose weight deliciously without limiting the body in useful and necessary substances.

In our time, the problem of combating excess body weight is one of the most relevant. Let's try to find out what efforts need to be made to lose those extra pounds. First, let's define what is absolutely impossible to do.

What not to waste time on

The first thing that comes to mind for many is to go on a diet. Fortunately, the Internet is literally replete with the most tempting offers and promises. Japanese, Swedish, "spectacle", rice and even chocolate - all this seems unusually seductive and attractive.

Not to mention the diets that were "taken advantage" famous people(in fact, they don’t even know about anything like that. By following another trendy diet, you are only on a short time keep the body "in tight rein".

Then, having gained the long-awaited freedom, he catches up. Result: the hated kilograms return with a vengeance. Is it worth torturing yourself and exposing the body to unnecessary stress?

Another myth is an attempt to solve the problem only with the help of exercise. Actually, proper weight loss only possible with an integrated approach.

Without an established diet and regular exercise, you will spend significantly more time and money, and achieve more than modest results.

So, here is a list of prohibitions for those who want to gain flawless forms without prejudice to your own health:

The desire to become slim instantly. Let's not prevaricate: you didn't gain too much in a day or a month, did you? Therefore, trying to lose weight as quickly as possible is not only harmful, but also dangerous.
Strict diets, self-reliance therapeutic fasting". This deprives the body of the necessary energy sources. In this case, a breakdown is inevitable.
Excessively intense physical activity. You may get rid of excess body weight, but in return you will acquire a “bouquet” of intractable diseases. Do you need it?
Taking diet pills. Uncontrolled reception drugs (especially from dubious "healers"), nothing but harm can bring.
Popular techniques. Honey massages, body wraps can only be considered as an aid used in combination with others. Including proper nutrition.

And, most importantly: there are no "magic" means for losing weight. Nothing can be done: you have to work hard on yourself.

The first rule to remember: the right diet - you need iron discipline. Keep a diary in which you will record your diet and the results that you have achieved. This makes it easier to analyze mistakes (and they will!) and learn how to correct them in time.

Waking up in the morning, do not run to the kitchen! Try to increase the time between waking up and having breakfast. Start exercising, take time for a morning walk or run. Do light massage faces and bodies.

Another "golden rule": try to eat more often, but in small, "fractional" portions. On a balanced diet, you need to eat four to five times a day. The optimal time interval between meals is three to four hours.

Here are the main "commandments" of proper nutrition.

Eat according to a certain schedule, at the same time.
Introduce fermented milk products, fruits (with the exception of grapes and bananas), cereals and vegetables high in fiber into the diet.
After dinner, enter food on the menu, rich in proteins- chicken, cottage cheese, boiled eggs, low-fat cheese.
Drink more liquid! Green tea and mineral non-carbonated water are useful - from one and a half liters.
Can't give up sweets? Replace sugar with fructose or honey (without fanaticism, in moderation).

The basics of making the right diet

These simple rules will allow you to establish a diet. There are not so many restrictions and hardships on the way to harmony. Do not take it as a punishment or a boring duty. Better think about how amazing the result will be!

It is important to eat at the same time. The amount of food from day to day should also be approximately equal. Complicated? At first, yes, but gradually this routine will get into its groove.

Breakfast is a must! Even if you overslept or for some other reason could not cook healthy meals, eat yogurt or some low-fat cottage cheese. Try to convince yourself not to skip meals.

In any case, you should never starve until dinner. After all, at night the body did not receive any food, it needs to be refreshed. But sweet tea, chocolate or sweets are not good for breakfast.

Dinner should be in accordance with the schedule. With proper nutrition, the body receives essential vitamins and minerals with minimal calories.

“Giving dinner to the enemy” is wrong! Suitable for yourself. It is much more correct to have dinner no later than 8 pm. If you still failed to eat on time, do not try to starve until the morning. The feeling of hunger will be so strong, and you will certainly want to eat. Not the fact that these will be healthy dishes.

Use snacks. The time of snacks should also be certain, it can be a second breakfast and an afternoon snack. And let it not be a pie or a piece of cake, but an orange or an apple. Do not be afraid to kill your appetite: this will not happen.

When compiling a list of dishes, remember that the largest number of kilocalories per day, which is quite sufficient for comfortable weight loss, is 2000. The nutritionist will calculate the exact figure.

Frequent small meals with a reduced consumption of flour, fatty, fried foods will allow you to say goodbye to extra pounds.

Low calorie menu for the whole family

It is very important for adult family members who are overweight to develop a common menu: tasty, low-calorie, helping to achieve harmony. Equally important is the correct distribution of food throughout the day.

If you manage to do this, then the excess weight will go away, and the achieved result will be long-lasting. The distribution of calories during the day is approximately as follows: 30% of the total calories are “taken” by breakfast; lunch and dinner take 25% each. The rest is for snacks.

The composition of the diet depends on several factors: a person’s body weight, age, physical activity and its intensity, the weight that the patient wants to lose, the presence of chronic diseases.

Let's bring exemplary mode meals for a week. It provides for five meals a day.

Monday.

Breakfast - unsweetened muesli with skim milk, an orange, a cup of mineral water.
Snack - a glass of natural yogurt.
Lunch - vegetable salad, cheese, hard-boiled egg, apple, water.
Snack - a small amount of nuts and dried apricots.
Dinner - chicken breast cooked with vegetables, a glass of low-fat kefir.

Tuesday.

Breakfast - oatmeal on water with the addition of raisins and nuts, a glass of skimmed milk.
Snack: pear or melon slice with a slice of low-fat cheese.
Lunch: boiled chicken breast with a side dish of stewed vegetables, tomato, water.
Snack: apple or kiwi.
Dinner: boiled fish, some bean puree, fresh cucumber salad.

Wednesday.

Breakfast - soft-boiled egg, cereal bun, a cup of green tea with half a teaspoon of honey.
Snack: some almonds with raisins.
Lunch: boiled beans (green), a small piece of boiled beef, water, rice salad.
Afternoon snack: red pepper salad with black olives.
Dinner: three baked potatoes, vegetable salad, a small piece of baked turkey breast.

Thursday.

Breakfast - a small piece of low-fat hard cheese, toast with a thin layer of jam, water.
Snack: yogurt with fresh berries.
Lunch: turkey breast stewed with avocado, orange, water.
Snack: kiwi or apple.
Dinner: baked mackerel with steamed rice, fresh vegetable salad, mineral water.

Friday.

Breakfast - unsweetened cereal with low-fat milk.
Snack - a handful of nuts.
Dinner - pasta with the addition of seafood, tomato, water.
Snack - natural yogurt with the addition of fresh fruit.
Dinner - pumpkin porridge with dried fruits.

Saturday.

Breakfast - unsweetened muesli with low-fat milk, one banana, green tea.
Snack - low-fat cheese with a small amount of grapes.
Lunch - baked chicken breast with broccoli garnish, vegetable salad.
Snack - a small whole-grain bun with jam, milk.
Dinner - baked fish with vegetables, water.

Sunday.

Breakfast - an omelet with the addition of sweet bell pepper, a cup of low-fat milk.
Snack: apple baked with low-fat cottage cheese.
Lunch - chicken salad with potatoes, nuts, yogurt, fresh cucumber.
Snack - one apple and one tangerine.
Dinner - a small piece of boiled beef with baked potatoes, green pea, mineral water.

The given weekly menu takes into account the compatibility of products and their calorie content. By sticking to this diet, you can lose weight without depriving yourself of delicious dishes.

How to achieve a balanced diet

To avoid mistakes, here is a list of the most dietary products for weight loss. The right diet should certainly include proteins, fats and carbohydrates in a reasonable ratio.

Useful and harmful products

Protein sources include: dairy products, fish, meat. If we talk about meat, then it is desirable to include lean meat in the diet. poultry(turkey, chicken).

Carbohydrates are fast and slow. The difference depends on the speed of their assimilation. Consumption of "fast" carbohydrates should be reduced to the minimum possible.

Sources of "fast" carbohydrates: white breads, pastries, sweets, sugary drinks, grapes, bananas. Their "harmfulness" is that they are deposited in the "fat depots" of the body.

Foods rich in "slow" carbohydrates contain many useful minerals and supply a person with the necessary energy.

Among them are greens, vegetables, grain varieties of bread (including bread), fruits (tangerines, apples, grapefruits, kiwi). The sources of such carbohydrates are cereals, as well as pasta made from durum wheat.

Now - about fats. The most common mistake is the complete rejection of fats. In fact, fats are actively involved in the metabolic processes necessary for the normal functioning of organs and body systems.

After all, a slender figure is by no means an end in itself. Beautiful hair, healthy nails, teeth without signs of caries - all this is unthinkable without a reasonable consumption of fats.

The source of fats useful for the body are: nuts, vegetable oils (sunflower, olive, linseed, corn), dairy products (low-fat varieties of cottage cheese, sour cream, kefir, yogurt without impurities), fatty sea fish (tuna, salmon).

When building a diet, do not forget about fiber. It improves bowel function, promotes the rapid removal of toxins from the body. Fiber is found in abundance in vegetables, whole grain breads, and cereals.

Gradually, “harmful” foods need to be removed from the daily menu. Exclude sugary carbonated drinks, street (and not only!) fast food, sausages, sausages, crackers, chips, canned food, frozen ready meals.

They have a minimum of vitamins, fiber, trace elements with a huge amount of fat. Salted nuts, chips, crackers retain water in the body, which leads to edema. After that, the numbers on the scales will not please you.

The main types of diets

Despite the great variety of dietary nutrition systems, they are all divided into 4 large groups:

Protein diet - consists in the almost complete exclusion of fats and carbohydrates. The basis of the diet is proteins. Due to their high nutritional value, there is rarely a feeling of hunger. But at the same time, the load on the digestive system increases, cholesterol levels increase, and malfunctions may appear. of cardio-vascular system, diseases of the joints.
Mono-diet - based on the use of one of the products allowed by a nutritionist as the main ingredient. However, there are no restrictions on its use. It should be remembered that prolonged monotonous nutrition leads to metabolic disorders.
Drinking - the main goal of the diet is to cleanse the body. The basis of nutrition is the use of only liquid dishes. The duration of the diet is 30 days. The maximum weight loss is 15 kg. Possible side effects- digestive disorders.
Extreme - based on a sharp decrease in the calorie content of food. Without harm to health, you can adhere to such a nutrition system for no longer than 3 days. This diet severely restricts food and fluid intake. At the same time, it often appears strong feeling hunger.

What problems can you face

This section is dedicated to those who have experienced the frustration associated with a disruption in diet. And at the same time, this information will help avoid unnecessary difficulties for those who are just taking the first steps towards slim figure, cheerfulness, good health.

Uncontrolled snacking

A typical complaint of people who are unsuccessfully trying to get rid of excess weight: “I don’t eat enough, but the kilograms just don’t want to go away.” Unless there is a connection with any disease, you are incorrectly counting calories or not counting snacks.

In addition, the snack, most likely, includes far from the most healthy dishes. When compiling the menu for the day, do not forget that this is all that you can eat only during the day, no more! Attempts to "snack" in excess of the diet will lead to the opposite effect.

Want to change dishes? It's OK!

So, you have compiled a menu and try to strictly adhere to it. What if the ingredients you need are not available?

Or a friend invited you to a cafe ( delicious pancakes, barbecue, lobio or sushi is not in the daily diet)?

In fact, if the calorie content of the “forbidden” product does not exceed the energy value of your food, then no damage will be done to the process of losing weight.

Another thing is that the "correct" lunch is more satisfying, so you should not make "violations" systematic. Breakdown will not keep you waiting.

Violations of the established diet

Even if you managed to keep yourself in check for quite a long time and eat right, “Uncle Zhora” will still come sooner or later. With all the balance of the diet, the body, deprived of the usual calories, will rebel and will certainly want to catch up.

I will say a seditious thing: if you want to eat the "forbidden fruit" - eat it! But, of course, not a cyclopean portion. Once. Better not at home, but in a cafe with friends. You will have fewer temptations to accomplish feats worthy of Gargantua and Pantagruel.

Do not allow one-two-week "gluttony binges" followed by remorse, promises "never and never".

If it does happen, tell yourself "stop". Sounds trite, but don't blame yourself for what has already happened. It is important that you understand your mistake. Start fixing it right now!

Some interesting recipes for weight loss

Diet food should be not only healthy, but also tasty. Among the products there are natural fat burners. For example, celery, apples, ginger, figs, grapefruits, all types of cabbage, pineapples, nuts, green tea, cinnamon, red wine. Consider a few recipes for dietary dishes.

Vinaigrette "Classic"

Ingredients:

300 grams of sauerkraut;
2 beets;
4 carrots;
4 potatoes;
2 onions of medium size;
5 pickled cucumbers (if desired, it is possible to replace them with pickled ones, but with salted ones it is tastier!);
4 tablespoons of nine percent vinegar (can be replaced with apple cider vinegar);
refined sunflower oil - 3 tablespoons;
salt - to taste.

The calorie content of the dish is 34.38 kcal / 100 grams. Vinaigrette can be eaten by those who observe fasts. Salad is great as a festive dish. Unfortunately, not all healthy food is tasty, but this is an exception to the rule.

Cooking order.

Carrots, beets, cucumbers and potatoes cut into small cubes, finely chop the onion. Add cabbage. Salt, season with vinegar, season with vegetable oil. Canned green peas can be used in vinaigrette, but the calorie content of the dish will increase.

Marinated baked mackerel

Ingredients:

one fish (mackerel);
half a lemon;
one teaspoon of spices for cooking fish dishes;
half a teaspoon of sugar;
one pinch of salt and black pepper.

Cooking order.

Prepare a marinade from lemon juice, spices, salt, sugar, black pepper. Wash the fish, marinate in the resulting sauce for half an hour. Bake the fish in the oven in foil until tender.

The same fish can be cooked in the microwave using the "grill" mode.

Boiled rice is perfect as a side dish. Tasty and healthy fish for dinner - great? And the calorie content of one hundred grams of this deliciousness is only 157 kcal.

Pumpkin porridge without cereals

Sounds a little weird. Maybe, but for weight loss, this dish is just great. After all, the calorie content of one hundred grams of porridge is 88 kcal. Not to mention the fact that pumpkin is a real storehouse of vitamins, macro- and microelements.

Unfortunately, not everyone favors this wonderful vegetable, which is completely in vain! So let's get started!

Ingredients:

150 grams of pumpkin.
Honey or sugar - half a teaspoon. They may well be replaced by dried fruits.

Cooking order.

Wash the pumpkin, peel it, cut it into pieces of about 6-7 cm. Put the pumpkin in a saucepan, add water, cook until soft. It is difficult to name the cooking time, since it will be different for different varieties of pumpkin.

After the pumpkin is cooked, drain the water and mash the vegetable with a wooden (preferably!) Crusher. Add sugar or honey, as well as pre-washed dried fruits. The dish is ready. Bon appetit.

It is gratifying if you, dear reader, have learned something useful for yourself from this article and share useful information with friends. Of course, there are difficulties in establishing proper nutrition. But you will succeed. "The road will be mastered by the walking one." I wish you success!