Ready-made dietary products. Guide to healthy food delivery services

Every woman, and every man, dreams and wants to look good, but not many succeed. Everyone wants to achieve their cherished shape, but how can you return your body to its previous state and not only lose excess weight, but also maintain it for many years? Are you still looking for a suitable grueling diet or are you trying to limit yourself in everything? You shouldn't do this, because your body won't thank you. What to do if you want lose weight quickly, but not just lose weight, but also maintain the results for a long time? There is a way out of this situation, namely dietary nutrition. On our website you can order diet food with inexpensive home delivery.

How is ready-made food better than regular food?

Ordering dietary food with delivery from the Health Kitchen, you receive nutrition that includes all the necessary vitamins and microelements for the body, you will not feel hungry and you will not have to rack your brains about what to cook and how, because in order to lose excess weight, you will have to count everything calories, which should not exceed the permissible limit. Diet food delivered to your home is the same as a regular diet, but only in a ready-made form and you will have to adhere to everything that you would with a regular diet, namely:

• You need to eat little, but often, and the portion should not exceed 300 grams. All our dishes are in the range of 200-300 grams.
• Drink about two liters of water per day.
• You will have to give up all bad habits, alcohol and carbonated water.
• Avoid fast food.
• Our meals do not exceed 1200 calories and this is neither too much nor too little. This calculation helps us not to feel hungry and at the same time lose cherished centimeters. There are also options for 1800 and 2400 kcal for maintaining and gaining muscle mass.

With the help of dietary meals delivered to your home in Moscow from the Health Kitchen, you will not only receive tasty and healthy food, but will also be able to cleanse your body of harmful toxins. By eating right, you will bring your intestines to work, and your body will start working faster. If at first it will be very difficult for you to get used to not eating as much as before, then you should not give up, because everything is ahead.

Ordering delivery dietary nutrition With us, you get only the best products and a ready-made menu, which will not only reduce your costs, but also help you eat healthy and tasty. You no longer need to rack your brains about what to cook and what products to use. Go shopping, and even wash the dishes! Order a ready-made menu from us, and you will soon find not only your cherished shape, but also the health of your body. Delivery of healthy food for weight loss in Moscow occurs immediately after your order. We always use only fresh products and take your choice very seriously, because our nutritionists understand perfectly well that health should come first. Call right now and within a week you will see the first results. Symptoms such as fatigue, dizziness, drowsiness are not scary for you with our dietary nutrition, but the feeling of hunger is even more so.

Our regular author Susanna Aghababyan tested six popular services, and an independent nutritionist - MD, professor, leading researcher at the Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology" Alla Pogozheva - assessed the calorie content and macronutrient content in diets.

Performance Food. The most interesting diet

Performance Food has 6 programs:

• Detox;
• for weight loss;
• sports;
• vegetarian;
• lean;
• individual.

Each program has several calorie options. Before an order is placed, each client, regardless of how confident he is in his choice, is offered a free conversation with a nutritionist. Based on the parameters (weight, height, level of activity) and the request, the specialist recommends the best program. However, the last word still always belongs to the customer. I do boxing and don’t set a goal to lose weight, so I chose a sports one with 1500 kcal.

Pros. Very varied diet. The menu includes meat, several types of fish (cod, halibut), seafood, and a lot of vegetables. It feels like the food came from a good restaurant: salad with crayfish tails and cocktail sauce, halibut lasagna with vegetables and cheese, beef fillet in cream and grainy mustard. The diet even includes molecular cuisine - in my case it was smoked salmon mousse - an innovation this year.

Minuses. There is none of them.

Sample menu for the day

Sports nutrition, 1500 kcal:

• breakfast: pear-apple drink with lemongrass and cinnamon, cheesecakes with creamy nut butter, quinoa porridge with skim milk with goji berries and blueberry jam;
• snack: waffle cone with smoked salmon mousse;
• lunch: salad with crayfish tails and cocktail sauce, mushroom soup with potatoes and celery, beef fillet in cream and grainy mustard with vegetable ratatouille;
• afternoon snack: halibut lasagna with vegetables and cheese, udon noodles with vegetables;
• dinner: steamed cod fillet with shrimp, vegetable tartare and lemon.

Nutritionist analysis

• kcal: 1562;
• proteins: 83 g (21% of total calories);
• fat: 56 g (32% of total calories);
• carbohydrates: 183 g (47% of total calories);
• ratio B:F:U – 1:0.7:2.2.

Delivery time: in the evening from 18 to 24 or in the morning from 6 to 12

Price: from 1150 rub./day

Price of a sports diet for 1500 kcal: from 1800 rub./day

Where he works: Moscow

Eat & Train. The most dietary food

Eat & Train offers four programs:

• balanced nutrition (you can choose calorie content XS (1400 kcal), S (1700 kcal), M (2000 kcal), L (2300 kcal), Xl (2500 kcal) or XXL (3000 kcal));
• lean (without fish, meat, eggs and dairy products, calorie content XS);
• low-carbohydrate diet (calorie diet XS and S available);
• vegetarian (without poultry and red meat, calorie diets XS and S are available).

The company’s immediate plans include a “Premium” diet and a designer that will allow you to create your own menu, but for now you have to be content with ready-made sets. I chose a balanced diet.

Pros. The service has about 300 dishes in its arsenal, so when ordering food for 1 or 2 weeks, you don’t have to worry about possible repetitions. Every season the menu is completely renewed. The food is delivered in the morning or evening, but in any case, as the manager assures, everything is prepared on the day of delivery and reaches the customer exclusively fresh.

Minuses. One of the main principles of cooking is not to use oil when frying, and also not to add sugar and salt. Although this is done with the best intentions, it is quite difficult to eat bland dishes - I had to add extra salt to everything.

Sample menu for the day

Balanced diet, 1700 kcal:

• breakfast: granola with yogurt, omelette with feta and tomatoes;
• lunch: Pinacolada smoothie;
• lunch No. 1: steamed cod with vegetables with blue cheese sauce with a mix of brown and black rice;
• lunch #2: grilled chicken tabbouleh with harissa sauce;
• dinner: salad with egg.

Nutritionist analysis

Average daily calorie content and BZHU content:

• kcal: 1390;
• proteins: 97 g (27% of total calories);
• fat: 51 g (33% of total calories);
• carbohydrates: 136 g (40% of total calories);
• ratio B:F:U – 1:0.5:1.4.

Delivery time: in the evening from 18 to 23 or in the morning from 9 to 11

Price: from 1000 rub./day

Price of a balanced diet S: 1100 rub./day

Minimum order period: 1 day

Where he works: Moscow

Just Food. The most adequate amount of food

Just Food programs are based not on food types, but on different calorie content:

• 1200 kcal;
• 1500 kcal;
• 2000 kcal;
• 2500 kcal.

Pros. All the food is very tasty, but things are especially good with meat (the service chef, Kirill Klimov, worked for many years at the Goodman meat restaurant). Thus, the cooks managed to avoid drying out one of the most capricious products, turkey, and make it truly tender and juicy. Another favorite of mine was the sweet paprika chicken with lentils and tomatoes.

Minuses. The service will not be suitable for those who do not like meat, as well as for anyone who adheres to a special diet: there are no special programs for food types.

Sample menu for the day

Diet 1500 kcal:

• breakfast: lazy oatmeal and cottage cheese pancakes with berry sauce;
• lunch No. 1: cabbage salad with apple and celery and beef roll;
• lunch No. 2: chicken in sweet paprika and lentils with tomatoes;
• afternoon snack: turkey baked with apple;
• dinner: cottage cheese with baked pear.

Nutritionist analysis

Average daily calorie content and BZHU content:

• kcal: 1530;
• proteins: 120 g (31% of total calories);
• fat: 58 g (34% of total calories);
• carbohydrates: 132 g (35% of total calories);
• ratio B:F:U – 1:0.48:1.1.

Delivery time: in the morning from 6 to 12 (hourly interval selected)

Price: from 1640 rub./day

Price of ration 1500 kcal: from 1120 rub./day

Minimum order period: 1 day

Free consultation with a nutritionist: no

Where he works: Moscow

Grow Food. The most satisfying diet

Initially, Grow Food was created to meet the demands and needs of athletes, so there were only two programs to choose from: “For drying” and “For gaining weight.” Now the list has been significantly expanded. Now the service has 5 diets:

• Power (balanced nutrition for athletes);
• Daily (healthy eating for every day);
• Superfit (for quick weight loss and keeping fit);
• Fit (for weight loss and keeping fit);
• Balance (balanced nutrition for every day).

The last three are the most popular. I chose Balance.

Pros: convenient notification system: the menu is not given on paper, as in other services, but is sent via SMS message; in addition, in chats on VKontakte and Telegram you can ask all the questions you have about your diet. Unlike other services, Grow Food does not hide its suppliers and readily provides a list. It includes Miratorg, Romaxfood, Apoca, Integrita and ProdGreen. When creating menus, nutritionists do not use highly allergenic foods such as nuts and honey.

Minuses: If you are allergic to specific ingredients, you will not be able to adjust the menu - the service, unfortunately, cannot boast of an individual approach. The food itself is cafeteria-style, so don't expect too much from the lasagna, poached eggs and other "delights" on the menu. In addition, the diet contains too much meat and very few vegetables and fruits.

Sample menu for the day

Balance diet,2000 kcal:

• reception No. 1: signature muffin, poached egg with herbs;
• Reception No. 2: rice with herbs and garlic, cheese sauce, turkey cutlet;
• reception number 3: lasagna with beef and chicken;
• reception No. 4: chocolate-coconut cheesecakes;
• reception number 5: peach smoothie with banana.

Nutritionist analysis

• kcal: 2030;
• proteins: 96 g (19% of total calories);
• fat: 82 g (36% of total calories);
• carbohydrates: 228 g (45% of total calories);
• ratio B:F:U – 1:0.85:2.4.

Delivery time: in the evening from 20 to 23 or in the morning from 7 to 12

Price: from 720 rub./day

Balance menu price: from 885 rub./day

Minimum order period: 5 days

Free consultation with a nutritionist: no

Where it works: Moscow and St. Petersburg

Easy Meal. The most thoughtful set of programs

The creators of Easy Meal have provided a menu for literally everyone:

• “Balance” (familiar dishes in a healthy version);
• "Vegetarianism";
• "Weight loss";
• “Healthy eating and stress control” (to control stress levels and normalize the functioning of the nervous system);
• "Sports nutrition";
• “Easy menu for people with gastrointestinal diseases” (developed on the basis of dietary tables No. 1, No. 2 and No. 5, as well as recommendations for people with diseases of the gastrointestinal tract, gastritis and cholecystitis of the UK Ministry of Health (NHS));
• “Half normal” (menu without one meal).

There is also an option to order lunch only. I chose "Balance".

Pros. All programs can be adjusted and any products excluded. A nutritionist will help you create an individual diet - his consultation is absolutely free. But the standard menu is also very harmonious. In life, I eat approximately the same way: soup and salad for lunch, and in the evening - meat or fish with a vegetable side dish.

Before ordering a full meal, you can try the dishes at the Easy Meal cafe - they prepare everything that is delivered to your home.

Minuses. Desserts, from curd cream and fruit balls to oatmeal smoothies, are absolutely tasteless. This is one of the few services that offers a sweet option, but does not handle this theme as well as we would like.

Sample menu for the day

Diet “Balance”, 1500 kcal:

• breakfast: curd cream with banana;
• second breakfast: fruit balls and oat smoothie;
• lunch: Caesar salad with shrimp, minestrone soup with meatballs;
• afternoon snack: sandwich wrap with steamed chicken fillet;
• dinner: steamed salmon with broccoli and cauliflower.

Nutritionist analysis

Average daily calorie content and BZHU content in the weekly diet:

• kcal: 1540;
• proteins: 104 g (27% of total calories);
• fat: 44 g (26% of total calories);
• carbohydrates: 182 g (47% of total calories);
• ratio B:F:U – 1:0.4:1.7.

Delivery time: in the evening until 23:00, in the morning until 12:00

Price: from 1500 rub./day

Price of the “Balance” diet: from 1880 rubles/day

Minimum order period: 1 day

Free consultation with a nutritionist: yes

Where he works: Moscow

General Food. The most delicious food

General Food is another service with a large selection of programs. There are seven options:

• Vegan;
• "Balance";
• “Mass” (for proper muscle mass gain);
• "Weight XL";
• Cyber-Food (menu for training cybersportsmen, developed with the participation of experts from the Russian Computer Sports Federation);
• "Weight loss";
• “Designer” (allows you to create your own menu based on individual needs and taste preferences).

Pros. Very tasty and nutritious food, perfectly satiating. The service relies on an individual approach: if desired, any products can be excluded from ready-made diets. There are about 15 different dish options for each meal, and if you have any doubts, you can safely contact a nutritionist who will help you make the right choice.

The preparation time is as close as possible to the time of delivery to the client - for this purpose, production operates around the clock. All food is vacuum packed to keep it fresh for as long as possible.

The optimum ratio of price and quality.

Minuses. There is none of them.

Sample menu for the day

Diet "Balance"1400 kcal:

• breakfast No. 1: omelet with chicken breast, tomatoes and creamy mustard sauce;
• breakfast No. 2: curd and strawberry mousse;
• lunch: turkey salad with rice noodles, vegetables and creamy mushroom sauce, venison kebab with baked potatoes and lingonberry sauce;
• dinner: grilled chicken breast with mixed rice and green beans.

Nutritionist analysis

Average daily calorie content and BZHU content in the weekly diet:

• kcal: 1319;
• proteins: 77 g (23% of total calories);
• fat: 55 g (37% of total calories);
• carbohydrates: 132 g (40% of total calories);
• ratio B:F:U – 1:0.7:1.7.

Delivery time: in the evening from 18 to 24, in the morning from 8 to 14

Price: from 550 rub./day

Price of the “Balance” diet: from 1010 rubles/day

Minimum order period: 2 days

Free consultation with a nutritionist: yes

Where he works: Moscow

Nutritionist's opinion

“A diet can be considered balanced if the ratio of proteins, fats and carbohydrates in it is 1:1:4. 12% of total calories should come from proteins, no more than 30% from fats, and the share of carbohydrates should be 58%.

The calculations show that none of the diets is balanced. The caloric fat content in all diets except Easy Meal is more than 30%. And the amount of protein in terms of caloric content everywhere is almost 2 times higher than the recommended norms.

Such diets (all except Grow Food, Balance, 2000 calories) can be effective for weight loss, but you should not stick to them for more than two weeks. It is known that long-term use of diets high in protein and fat (these include the Atkins, Dukan, Kremlin diets, etc.) increases the risk of cardiovascular diseases, liver diseases, kidney diseases, gout, contributes to lipid metabolism disorders, and increased blood clotting . At the end of your stay on such diets, you need to return to a truly healthy diet - balance your diet by increasing its carbohydrate content with low-calorie vegetables and fruits.”

Payment and delivery

How is delivery carried out?

Delivery is carried out every other day with a ration for 2 days by our own courier service from 06:00 to 12:00 noon. You can choose any convenient two-hour interval (06:00-08:00, 07:00-09:00, 08:00-10:00, 09:00-11:00 and 10:00-12:00).

How much does delivery cost?

Delivery is free:

Moscow - up to 15 km from the Moscow Ring Road;

St. Petersburg - up to 15 km from the Ring Road,

Ekaterinburg - EKAD + Berezovsky, Verkhnyaya Pyshma and Koltsovo;

Krasnodar - around the city + to Znamensky, Novoznamensky, Rossiysky, Krasnodarsky, Plodorodny and the German village.

Further, the cost depends on the distance and locality.

When is the first delivery possible after placing an order?

When placing and confirming an order before 12:00 noon, delivery is possible the next day, after 12:00 - every other day.

IMPORTANT: the order must be confirmed by the manager by phone, even after payment. Delivery is not possible without approval.

What if I cannot receive the courier on the day of delivery?

If you know in advance that you will not be able to receive the courier at the appointed time and at the agreed address, then notify us at least 24 hours in advance (before 12:00 noon). This way we can change the address and time or freeze delivery and reschedule it for another convenient day. This measure is necessary to transfer the process of purchasing fresh products, preparing, cooking food and making changes to the route list.

In the event of a force majeure situation (you are unavailable / do not answer the phone / did not ask in advance to leave a bag of food on the door handle or at the concierge), the courier will be able to stay at the delivery address for no more than 15 minutes, after which he will be forced to leave for another client. If after the specified time you get in touch, you can pay for additional delivery on the same day in the amount of 300 rubles. If you do not contact us during the day, the ration will be disposed of towards your delivery.

Is it possible to make changes to the delivery schedule?

Yes, sure! Just remember that all changes are made one day before 12 noon.

How many delivery days can I freeze?

When ordering for 2 days - no freezing;
when ordering for 4 days - no freezing;
When ordering for 5 days - no freezing;
when ordering for 6 days - no freezing;
when ordering for 12 days - 4 days;
when ordering for 20 days - 10 days;
when ordering for 24 days - 10 days;
when ordering for 30 days - 14 days.

Why do you only have morning delivery?

We made this choice intentionally. It's convenient for 2 reasons: first, the food is prepared the night before delivery, so you get the freshest food right after it's prepared. Secondly, morning delivery allows you to enjoy your dishes from the very morning, and you definitely won’t miss your favorite breakfast.

Is it possible to reduce the delivery time range?

Yes, this is possible as a separate option. The cost of reducing the time interval to 1 hour is 500 rubles for each delivery.

What is a healthy diet and why is it important to follow?

Healthy nutrition is nutrition that ensures growth, stable development and vital activity of a person and is aimed at strengthening his health and preventing diseases in combination with regular physical exercise.

The diet should be balanced in proteins, fats and carbohydrates. Level Kitchen nutrition programs are compiled by a nutritionist and chef according to this principle, including the healthiest foods.

With Level Kitchen diets, you will not overeat, achieve the desired result (weight loss, weight maintenance or weight gain) and forget about shopping and cooking.

How can I find out the KBJU of each dish?

In the delivery kit, in addition to the diet, you will find cutlery and a menu with a description of each dish and KBZHU.

What cooking methods are used in the kitchen?

We use only gentle cooking methods - baking, grilling and steaming. They allow you to preserve the benefits of dishes.

Products

What products do you use?

We work only with large and trusted suppliers, which allows us to offer high quality dishes. The menu is always varied and is updated every month.

In our nutrition programs, we focus on protein foods - the main source of human vital activity, which makes up our muscles and internal organs. The main sources of protein include meat (beef, veal, chicken, venison, rabbit, turkey), red fish (coho salmon, salmon, pink salmon) and white fish (cod, hake, sea bass, haddock, pike perch, pike). All these products are included in the menu of our nutrition programs.

Is it possible to replace a certain ingredient or dish in the chosen diet if there is an allergy to a specific product?

Nutrition programs have already been compiled and approved by nutritionists and do not imply individual changes. However, if you are allergic to any product, please inform us in advance. We will check if it is in our dishes. In addition, before ordering, you can always familiarize yourself with the sample menu.

Weight loss

How many calories should I consume per day to lose weight?

The daily caloric intake depends on the anthropometric data of each person (age, height, current and desired weight) and his lifestyle (sports/non-sports).

There are many diets for weight loss, but the most optimal are our nutrition programs, which are designed in such a way that you will not feel hungry and at the same time be able to get rid of extra pounds.

The “750 kcal reduction” program is designed for emergency weight loss: in 1 week you can lose 5 kg, in 2 weeks - by 7 kg, in a month - by 10 kg. It is dominated by protein foods, which saturate the body, accelerate metabolic processes and burn fat cells while maintaining muscle mass. The diet is almost completely free of simple carbohydrates, which has a beneficial effect on weight loss. The program is designed for 4 meals a day.

The “1000 kcal reduction” program is ideal for those who want to lose weight in a short time. It provides 5 meals a day. The result is up to -5 kg ​​per month. Recommended mostly for girls with an average weight of 55-70 kg.

The “1500 kcal reduction” program is universal and will help men and women lose weight. An adult girl with an average weight of 65-80 kg can lose weight by 5 kg per month, and a man with an average weight of 70-90 kg can lose up to 7 kg per month. The program pays special attention to protein foods while maintaining optimal levels of fats and carbohydrates. It provides 6 meals a day.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Maintaining a normal weight that corresponds to your body type, age, and body condition is important and necessary. This matters not so much for external attractiveness, but for preserving the functionality of the body, promoting health, and longevity. There is a huge amount of information about healthy ways to lose weight. To achieve and maintain a positive result without harm to your health, learn to analyze weight loss options and choose the right ones.

A new level of metabolic control has been achieved with the release of the drug Reduxin ® Forte. The unique combination of sibutramine and metformin allows you to increase the effectiveness of weight loss, because... the drug reduces hunger, breaks down fats and carbohydrates, and enhances metabolism.

During the course of taking Reduxin ® Forte, the body of the person losing weight is reconstructed: new habits of proper nutrition are formed. That is why it is very important for patients engaged in weight loss to follow the duration of the course prescribed by the specialist.

Diet for weight loss

No matter how much newfangled weight loss products are advertised, you should not rely on their miraculous powers. Miracles must be created through your own actions. The basis of losing weight is unshakable - proper nutrition and physical activity. All this can be organized at home and fight extra pounds on your own.

The path to losing excess weight is long and difficult; it is different for everyone, so it is individual. There are no perfect options when it comes to losing weight. The main task of those losing weight is to have the right psychological attitude, clearly see the goal and not give in to difficulties, stock up on endurance and a good mood. A properly organized process of losing weight can become an exciting learning experience, self-development, and self-education for everyone.

To create a diet, a specific goal is important - how many kilograms you need to lose, and what parameters you need to achieve. Body weight is not the only indicator that needs to be monitored. The volumes of the chest, waist, and hips are no less important. You need to take all the necessary measurements and record them, you can take a photo. With regular exercise, adipose tissue disappears and muscles begin to grow, so at a certain stage the mass may increase or remain unchanged. Reducing volumes is a more indicative and significant result.

Nutritionists advise everyone starting healthy weight loss to keep a food diary and plan all meals. To switch to proper nutrition, consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Create a diet plan and strictly adhere to it.
3. Leave enough protein in your diet. This is important for maintaining muscle health. They are the main fat burners; loss of muscle mass should not be allowed. Protein foods help maintain healthy skin, which should maintain firmness and elasticity while losing weight.
4. Organize (about 2 liters of clean water).
5. Strictly exclude sweet pastries and any other junk food from your diet while losing weight.
6. Choose healthy, healthy food that is tasty and easy to enjoy. Understanding how much vital energy and benefits it will bring to the body will make eating healthy food a good habit, a way of life.
7. Weighing and measuring volumes will help you monitor the effectiveness of your weight loss program. This procedure should be carried out once a week. There is no need to be nervous and worry again. It is better to rejoice at even the smallest victory, to praise yourself for your perseverance and determination.

It is necessary to part with some foods and dishes for a while, and then minimize their consumption in the future. Foods that interfere with weight loss:

• salt, sugar;
• white bread, muesli;
• White rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fat);
• sweet fermented milk products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can obtain nutrients exclusively from food. They are necessary to maintain the vital functions and vitality of the body; it draws energy from them and recovers from them. How to start eating right? You will need to plan and analyze your diet, schedule your meals, and keep a diary. What information to analyze in the diary:

1. Write down the times of all meals and the meal “menu” (even if it’s crackers with tea). It is so easy to determine how many times and what food was consumed.
2. Record the amount of food eaten (approximate weight of dishes or “goodies”).
3. Reason for eating food. Everything is very clear with main meals and snacks in between. What about the other times?
4. Calculate the calorie content of foods eaten per day. You can find calorie counters on online websites. They make it easy to control the calorie content of your daily menu.

Analyzing your diet for several days will help you decide on a list of healthy foods. The transition to proper nutrition should be gradual. Replace fried with stewed or baked in the oven, sweet with fruit, white flour bread with bran or whole grain. Eating for weight loss does not allow for strong feelings of hunger. This is stress for the body; it will begin to store rather than give away. A glass of kefir at night will not do any harm if your bedtime is later. And for those with a sweet tooth, you can sometimes allow a spoonful of honey or a slice of dark chocolate. A positive attitude is more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and implemented:

1. Daily caloric intake must correspond to energy expenditure.
2. Nutrition should be varied and balanced to meet the body's daily needs for proteins, fats, carbohydrates, microelements and vitamins.
3. It is important to comply. This improves digestion, absorption of what you eat, and improves metabolism.

Diets for weight loss at home

Weight correction techniques have a rich arsenal of diets. None of them guarantee 100% results. Any diet means restrictions, a violation of the principles of rational nutrition, and stress. Every organism is individual, and it is difficult to predict its reaction to a stressful situation. Each diet has pros, cons, and contraindications. Analysis of several popular diets for quickly gaining a slim figure:

• . The basis of the diet is proteins, and fats and carbohydrates are kept to a minimum. One of the most effective. Allows you to quickly lose weight by digesting proteins, the body burns calories. There is no painful hunger. It has a lot of contraindications. A large amount of protein in food is an additional burden on the stomach, liver and kidneys, increases cholesterol levels, problems with blood pressure, and possible joint diseases.
• . The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss happens quickly. The menu requires strict adherence to the chosen diet; it is not recommended to consume additional liquid, as this provokes an even stronger feeling of hunger. Weight loss is largely due to fluid loss rather than fat breakdown. Extreme diets are carried out no more than once a month.
• . An interesting technique not only for losing weight, but also for cleansing the body. For 30 days a person consumes only liquid foods. In the first 10 days, the gastrointestinal tract is cleansed, and in the next 10 – the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the entire body from waste and toxins. Weight loss – up to 15 kg. Going without solid food for a long time can lead to digestive problems.
• . They are easy to implement and do not require large budget expenditures. You need to choose one of the permitted foods, which you can eat in any quantity. The weight will decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With its long-term use, part of the digestive glands atrophies, which leads to disruption of food absorption. Side effects will be minimal if the diet is short and a product suitable for a particular organism is selected.

Set of products for weight loss

With properly organized nutrition, the body receives all the necessary organic substances (or nutrients). It is important to maintain their balance, calculate the quantity and calorie content. A proper diet for weight loss should include:

• Squirrels. These are the basic substances. They regulate metabolic processes and the body is built from them. Lean meat, fish, eggs, cottage cheese and other fermented milk products are protein foods.
• Fats. Their number needs to be reduced, but not completely eliminated. They are important for building cells and are the basis for the formation of many hormones. Omega 3, 6, 9 are healthy fats. There are many of them in sea fish, seafood, and olive oil.
• Carbohydrates. Source of energy. To lose weight, simple carbohydrates (sweets, white pastries, potatoes) need to be replaced with complex ones (cereals, dark flour products).

It is important to include fresh vegetables and fruits in your diet. Spices and drinks are good for weight loss. List of natural fat burners:

• celery;
• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• red wine.

Proper nutrition menu for weight loss

The best way to lose excess weight is proper nutrition. It involves a tasty, varied, inexpensive, accessible balanced menu for the whole family, which helps reduce body weight and improve health. For most people who have struggled with excess weight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• It is impossible to exclude fats from the diet, but they must be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, flaxseed oil, olive oil, avocado;
• eat “slow” carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins must be present in the diet daily (their presence is mandatory on the dinner menu);
• It’s better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• Place food in small portions on small plates (it is advisable to weigh everything that is in the plate);
• the total portion weight for main meals is no more than 350-400 grams;
• you need to eat slowly (the saturation center is triggered after 20 minutes), concentrate on eating, chew thoroughly;
• the break between meals should not exceed 3 hours, so between main meals there should be healthy snacks, ideally breakfast, snack, lunch, snack, dinner;
• you should not skip main meals;
• You can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to overeat in the evening (also because metabolism slows down during night sleep);
• Eating food at the same time improves its digestion and absorption.

How to compose

Before you start drawing up a healthy nutrition menu, you need to determine the body's energy costs. The total calorie content of the daily diet depends on this. 2000 poops are necessary for a person with moderate physical activity. People with a sedentary lifestyle have an energy requirement of 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day, 30% of the daily amount of calories should come from breakfast, 5% from the first snack, 40% from lunch; 5% – for the 2nd snack; 20% - for dinner.
2. BJU should be presented in a ratio of 1:4:1.
3. The required amount of organic substances depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of the digestive system:
   • In the morning, the body needs energy, vitamins and minerals. Porridge, light protein products (for example, cottage cheese), and fruit are perfect for breakfast.
   • By lunchtime, the digestive organs are ready to process large volumes of food. The menu includes vegetable salad, meat dishes with a side dish of cereals, soups, and borscht.
   • By the end of the day, digestion processes slow down. Fish, stewed vegetables, and lactic acid products are suitable for dinner.
5. Fruits, nuts, sandwiches based on whole grain bread are the best option for snacking.
6. Calorie content and nutritional value of dishes are calculated based on special tables that can be easily found on the Internet.

Sample diet for a week

Of the 5 convenient ready-made options for a detailed menu for a week for weight loss, study the first one. The transition to PP will definitely give a positive result. A scheduled menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further advice):

Day of the week	Meal time	Dish/product	Calorie content (per 100 g)	Nutritional value (per 100 g)
						Carbohydrates
Monday		Rice porrige
		Wheat toast
		Boiled egg
		Baked pollock
		Cauliflower salad
		Green tea
		Boiled chicken breast
		Vegetable stew
		Chinese cabbage salad
		Meat broth
		2 green apples
		Boiled turkey fillet
		Herb tea
		Oatmeal with honey
		Tea with lemon
		Walnuts
		Green tea
		Salad of tomatoes and cucumbers
		Green tea
		Natural yogurt
		Boiled hake
		Green leaf salad
		Salad of tomatoes and cucumbers
		Baked pork
		Hard cheese
		Boiled egg
		Grapefruit
		Herb tea
		Vegetarian pea soup
		Rye bread toast
		Hard cheese
		Cottage cheese casserole with raisins
		Sour cream 15%
		Baked pollock
		Green leaf salad
		Boiled eggs
		Tea with lemon
		2 oranges
		baked potato
		Baked chicken breasts
		Baked apples
Sunday
		Boiled beef
		Vegetable sauté
		Boiled squid
		Tomato juice
		Tomatoes				Diet menu for the week Making your own diet is the best decision. The menu depends on the desired result, financial capabilities, lifestyle and other factors. The previous example of proper nutrition for weight loss for a week helps you understand the principle of menu planning and introduces you to the nutritional value and calorie content of healthy foods. Online calorie counters will help you with your calculations. Although data on the calorie content of individual products varies, weighing and measuring volumes will show the effectiveness and correctness of the dietary menu. For beneficial weight loss in the diet, it is important to create a small calorie deficit (100-200), while ensuring the supply of all nutrients, the amount of which depends on body weight. You can find a weekly diet menu with recipes on the Internet and at the same time improve your culinary skills. Spend a little time and create an individual weight loss menu for every day, using a few tips. Simple diet An inexpensive and simple weekly weight loss menu will help you correct your weight. This daily diet is convenient for those who do not have time to prepare complex dishes. This is the second of 5 ready-made menu options for weight loss. The emphasis is on limiting daily calories to 1300-1500. In this version of the diet, the nutritional value is balanced: Day of the week Meal time Dish/product (weight, volume) Calorie content (in kcal) Monday Breakfast A cup of coffee 0 Processed cheese (half a pack) Roast pork (2 thin pieces) Whole grain bread (2 slices) Vegetable soup (small bowl) Boiled potatoes (2 pieces) Crispbread (2 pieces) Whole grain bread (1 slice) Chicken ham (2 slices) Cauliflower soup Fish balls (4 pieces) There are contraindications. You need to read the instructions or consult a specialist. Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient. Found an error in the text? Select it, press Ctrl + Enter and we will fix everything! Discuss 5 ready-made menu options for the week for weight loss and diet