Weekly diet. Proper nutrition menu for every day and week

Proper nutrition– this is a whole set of rules and recommendations, if followed, you can increase your performance, level up your metabolism, lose excess weight and improve your health.

The main thing in the article

The main aspect of a healthy lifestyle is proper nutrition.

By eating right, you take care of your body for years to come, because with a stable menu of “good” foods, your metabolism works like clockwork. Also, proper nutrition is a panacea for almost all diseases:

Diabetes, high cholesterol and obesity.
Diseases of the cardiovascular system and gastrointestinal tract.
Premature skin aging, dermatological problems (acne, pimples), allergic reactions.

Proper nutrition, in addition to preventing diseases, gives the body a feeling of lightness, you will no longer remember about excess weight, forget about swelling and morning bags under the eyes.

To switch to proper nutrition, you need to prepare your body: giving up light carbohydrates and heavy fats occurs gradually. You should also create a balanced menu, which will contain the daily intake of proteins, fats and carbohydrates, and the chemical composition of the diet will meet the needs of your body.

Basic rules of healthy eating

There are 10 rules of healthy eating, which are as follows:

A variety of food daily. You can’t eat only apples or meat; your diet should contain products of plant and animal origin. Also in the chemical composition are heavy carbohydrates, fats, fiber and protein.
Caloric content of the diet. Reduce the calorie content of your diet by excluding animal fats and light carbohydrates from it - white bread, flour products, and it is better to replace sugar with honey.
Fractional meals. You have 5 meals a day, the last one 3-4 hours before bedtime. Get into a routine, eat at the same time every day, spending 15–20 minutes.
Say "No!" snacks and dry meals. Snacking is the main enemy of a slim figure, and it is better to stock up on a handful of hazelnuts than candy. And once a day you should eat a liquid dish with meat or vegetable broth.
Vegetables and fruits. By eating vegetables and fruits with skins, you fill your body with fiber, vitamins and minerals that improve digestion.

Water. Maintain a drinking regime by drinking 2.5 liters of free liquid per day.
Protein for breakfast and lunch, fish or vegetables for dinner. Protein is perfectly absorbed in the first half of the day, and it’s better to have something light for dinner, not forgetting a bowl of vegetables. A bowl of vegetables is vegetable salads at every meal; carrots, beets and cabbage are especially healthy.
Fasting days. One fasting day a week will be enough, but under no circumstances starve. Choose 1 product, for example, kefir, buckwheat porridge or apples, and eat it throughout the day. A fasting day helps cleanse the body of toxins.
Movement. Try to move more, because your diet now contains a lot of protein, and it is the “building blocks” for building muscle mass.
Substituting food and giving up alcohol. Proper nutrition cannot be combined with alcohol, so we eliminate the latter from the diet forever. And replacing foods will help you replace your favorite sweets or dishes with similar ones, but less high in calories and more healthy.

Healthy eating for weight loss: basic principles and menu

When planning a healthy nutrition menu, you need to write down the norms of proteins, fats and carbohydrates for each day.

The diet is compiled based on the body’s daily calorie needs, taking into account the need for weight loss. You can calculate the norm using an online calculator. Typically, we subtract 500 kcal from the recommended 1800 kcal for women, reducing it by a third.

The basic menu looks like this:

Breakfast 7.00–8.30: 1 dish, fruit and tea

Porridge cooked in water with the addition of butter, nuts, dried fruits. Porridge is a source of fiber, will energize the body and start the metabolism.
Cottage cheese, curdled milk or kefir, which contains animal protein.
Tea without sugar and 1 fruit. The fruit will “give” light carbohydrates to the body, and tea will help them assimilate.
Second breakfast at 11.00: 1 apple, natural fruit jelly or 200 ml of fermented baked milk.

Lunch at 13.00: first and second course with side dish, juice

It is recommended to cook the first course in vegetable or meat broth. If the second course is fish with vegetables, then the first is vegetarian borscht or bean soup. After lunch, drink a glass of fruit juice made from unsweetened apples and berries.

Afternoon snack between lunch and dinner: in between, you can drink a glass of fermented milk drink, eat a handful of nuts or fruit.

Dinner at 18.00: meat, side dish, unsweetened tea and dessert

A light dish is suitable for dinner - it could be fish with stewed vegetables, tea and dry cookies. Another menu option consists of porridge, a piece of chicken breast and juice.

Healthy eating for children and teenagers

A healthy diet for a child under 16 years of age should consist of 4 meals, and the results of the daily calorie intake are divided according to the following scheme:

Breakfast – 25%.
Lunch – 40%.
Afternoon snack – 10%.
Dinner – 25%.

Chemical composition of a healthy diet calculated based on the child's body weight. For 1 kg of weight you need:

2 g of protein, of which 50% plant and 50% animal origin.
15 g carbohydrates.
50 ml of clean liquid. The need for water in children is higher than in adults. Therefore, offer your child teas, compotes, juices and decoctions.
Regardless of weight, the menu is enriched with 100 g of fat, of which 30% is animal and the rest is vegetable.

Healthy eating program for every day

Of course, if you are on a strict diet, your fortitude is strengthened, not your health. But if you follow proper nutrition, you need endurance and composure - the regime becomes an important part of your life.

The healthy eating program does not have significant restrictions, but dictates certain conditions, for example, refusal of purchased ready-made food. You should approach proper nutrition gradually, adjusting your menu day by day.

If you suddenly stop eating, you will give your body a signal, and it will begin to actively store fat. There is not enough food, we need to save ourselves! And a gradual rejection of light carbohydrates and flour products will help reconfigure the body in the right way.

Remember that proper nutrition is food without a crispy crust, fried in a lot of oil. Prepare meat, fish, vegetables and dietary desserts by steaming, baking or stewing.

Regardless of your goal - losing weight or restoring health - the basic diet consists of 5 groups of mandatory products:

Vegetables and fruits contain fiber, vitamins and microelements.
Fermented milk drinks and products– protein and unique bacteria.
Meat, eggs and fish– protein and Omega-3.
Porridge– an invaluable source of fiber.
Nuts– an irreplaceable source of fats.

You can cook absolutely anything from this basic set; we bring to your attention several delicious and healthy recipes.

Healthy eating - recipes

Vegetables under a cheese cap in the oven

1 bell pepper.
1 PC. potatoes.
100 g colored tomatoes.
½ half a large carrot.
Low-fat sour cream.
50 g cheese.
Butter.

Cut the vegetables into cubes of the same size, then grease the pot or mold with oil and lay the vegetables in layers: potatoes, carrots, tomatoes and peppers, and pour sour cream on top, cheese on top of the sour cream. Cover the future dish with 2 layers of foil and place it in the oven at 220C for 40 minutes.

Vegetarian rice with pineapple

250 g boiled rice.
4 pineapple rings.
3 tbsp. spoons of corn.
150 g hard cheese.
80 g feta cheese for piquancy.

Grate the cheese, mix 40 g of feta with 80 g of hard cheese. Now take the rice and corn, the remaining cheeses and carefully move them around, adding a little salt. Cover a baking dish with foil and lay out the rice-corn mixture, sprinkle cheeses on top and cover with a “cap” of a whole pineapple circle. Bake in the oven at 180C for 20 minutes.

Meringue crumbs

4 squirrels.
2 tsp. sweetener.
Vanilla, lemon zest.

Beat the whites with sugar until an elastic foam forms, at the end add the zest and vanilla. Line a baking tray with baking paper, spoon out the meringues and place them in the oven at 110C for 1 hour. After cooking, do not pull out the dessert; let it sit in a warm oven for 20 minutes, otherwise it will fall off.

There are many dietary systems that help you lose weight. After all, dietary nutrition is a purely individual matter, it helps to lose 10 kg, but after finishing the diet they return with friends. If you really decide to take the path of fighting excess weight, then proper nutrition will help you. As you can see, it is not only healthy, but also very tasty!

There are a huge number of different diets and nutrition systems in the world. Many of them really help, but it is worth remembering that all diets are completely individual. Therefore, you should not assume that if a diet has helped others, then it will definitely help you. Another thing is proper nutrition, compliance with the basic rules must be followed throughout life, and not at a certain period of time. A healthy diet should become a way of life. By following proper nutrition for weight loss, you can not only keep your figure in shape, but also improve your health and make your life more harmonious.

Scientists from many countries have already proven that the human body obeys the laws of thermodynamics. In this regard, the basis of a healthy and nutritious diet is the principle: energy value must correspond to the energy expenditure of the body. But unfortunately, this condition is most often violated. Namely, in connection with this, the consumption of high-calorie foods (sugar, potatoes, bread, and so on) is much higher than energy costs. As a result, with each year of life, weight accumulates, which turns into overweight and obesity.

In addition to this, there is a second principle - the chemical composition of substances must individually correspond to the physiological needs of the body. According to the rules, at least seventy different ingredients must enter the body every day. They are vital because they are not synthesized in the body. From this the following principle of proper nutrition emerges: maximum variety of food products.

Last but not least, the principle of proper nutrition is correct diet. The correct diet is the alternation, frequency and regularity of meals. The need for nutrients, energy and diet is selected entirely individually, depending on the needs of the body, physical activity and age.

Many people mistakenly believe that if you choose the right set of foods for yourself in terms of the amount of vitamins, carbohydrates, fats and calories, then the body will receive the necessary nutrition, but this is not at all true. In order to achieve this, the following conditions must be taken into account:

Time of intake, conditions and frequency of meals
Number of calories consumed

Basic Rules

So, in order to eat well, but at the same time not gain weight and always look your best, you need to follow the following rules of healthy eating:

1 . Eat fruits and vegetables as often as possible.

But here it is worth highlighting that you need to eat more vegetables than fruits, due to the fact that fruits contain a large amount of sucrose.

No matter how strange it may sound, no one has yet managed to lose weight thanks to apples. The same applies to pears, bananas, watermelons and melons, since they contain quite a lot of calories. But, of course, it’s also impossible without them. You just need to make it a rule not to eat a whole bunch of bananas at once. But as for pineapples, grapefruits and oranges, there are no restrictions; they can be eaten in large quantities.

Also, don’t forget about vegetables. Vegetables are an integral part of a healthy and balanced diet. They contain large amounts of minerals, vitamins and fiber, which are essential for weight loss.

2 . You need to drink as much water as possible.

But of course you shouldn’t get carried away with this either, as this can lead to swelling. The daily water requirement is two liters. The ideal option is mineral water, which does not contain fat, caffeine and sugar, which is abundant in other drinks.

It is necessary to minimize, or better yet at all stop drinking Pepsi-Cola and Coca-Cola. Firstly, it is very harmful to the whole body, and secondly, it is sweet. Water will help improve the functioning of the digestive system, and of course will have a beneficial effect on the condition of the skin.

3 . Absolutely necessary Minimize your consumption of buns, cookies, sweets, cakes and similar products.

Naturally, you cannot categorically refuse sweets. Due to the lack of sweets in the body, the mood deteriorates, and mental abilities decrease. But, of course, you shouldn’t eat flour products every day.

If giving up sweets is quite a difficult task, then you need to eat low-fat cookies, and cakes and pastries without creams.

4 . Have porridge for breakfast.

Despite the fact that many claim that cereals contribute to weight gain, this is not at all true. Why gain weight if the porridge is cooked in water and without adding butter? It is best to cook oatmeal with bananas, raisins or apples for breakfast. As an option - rice porridge with honey or buckwheat porridge with a small amount of fried carrots and onions.

The thing is that porridges contain so-called “long” carbohydrates, which are not immediately absorbed into the body, unlike the “short” ones found in flour products. But in turn, cereals supply the body with energy until lunch.

5 . Constant movement.

This is especially true for those who have a sedentary job. On weekends you can visit the swimming pool, aerobics, fitness or shaping. If you don’t like sports, you can visit nightclubs at least once a week.

You can also replace riding a bus or taxi with walking, as this is a universal means for losing weight. Just keep in mind that you need to walk quickly, you need to take at least a hundred steps per minute. An evening walk will help your stomach digest food faster.

6 . Attend a massage to improve metabolism.

Often stagnation occurs in the body due to a sedentary lifestyle and many other factors. Therefore, if there is no time or opportunity to exercise, you need to attend a hardware massage, the so-called R-sleek. Hoping that the body can cope with all the stress on its own is very arrogant.

Er-slick promotes the removal of excess fluid from the body, lymph exchange and improves general condition.

The massage is based on the principle of rotational thermocompression (in other words, vibration and pressure with heating), which also helps get rid of cellulite and improve the appearance of the buttocks.

7 . During meals need to focus on food.

While eating, you need to think only about her.

Under no circumstances should you watch TV, read or talk. Otherwise, the brain may not understand that there is already enough food, and even if the body already has enough food, it will psychologically feel a feeling of hunger. As a result, any portion may be small, which is precisely why there will be an excess of calories.

9 . Say NO to alcohol.

Naturally, no one forces you to give up alcoholic beverages altogether. It’s just that when you have a reason to drink and don’t want to refuse, it’s worth remembering that drinks that contain alcohol contain a huge amount of sugar, which will negatively affect your figure and the health of the body as a whole.

You should make it a rule to drink no more than one glass of wine at a time. It is worth remembering that alcoholic drinks, especially vodka, entail a large amount of high-calorie snacks, which will not have the best effect on your figure.

11 . In no case don't go to the store on an empty stomach.

The thing is that in a hungry state you can buy extra foods that are absolutely not suitable for proper nutrition.

It is necessary to learn the basic policy: when purchasing groceries, you need to focus on products of plant origin and, of course, do not forget about meat and fish.

12 . Change your diet constantly.

You shouldn’t stop at a certain selection of dishes; you need to constantly come up with and implement new recipes. If today you have porridge for breakfast, then tomorrow you have spinach with chicken, and the next day you have shrimp and avocado salad.

13 . Make it a rule - don't eat after seven o'clock in the evening.

Of course, it is simply impossible for many to implement this. Most people come home from work after seven, and they also need to have dinner in time. The ideal option is to have dinner at work, but if this fails, there are two options:

Give dinner to an enemy
Have dinner after seven in the evening, but in this case it should be light. It must contain fruits or vegetables. You can also eat three hundred grams of low-fat yogurt or cottage cheese

And of course, the main thing here is not “seven o’clock” at all, but that You should have dinner at least three hours before bedtime.

15 . You need to count calories.

If energy consumption is significantly greater than consumption, then there can be no talk of any figure. But it is not always the case. You can simply count the calories in the foods you consume. To stay in shape you need to consume no more than 1200 calories per day, in order to lose weight - 800 calories. And when purchasing goods, you need to pay attention to the calorie content per 100 g.

Products that prolong life

For the majority of people who value their health, know how to eat properly and keep their figure in good shape, there is an excellent opportunity to maintain vigor of body and spirit. Next, we will talk about products that prolong life.

1. Apples

Apples contain a large amount of microelements and vitamins that can improve the functioning of blood vessels and the heart and, of course, improve immunity.

Also, apples contain a large amount of quercetin, a substance that has an anti-inflammatory effect, inhibits the development of cancer cells and affects free radicals.

Those people who eat at least one apple a day are not at risk of Alzheimer's disease.

2. Fish

For those who care about the cardiovascular system, it is necessary to periodically replace meat with fish. If you eat fish for lunch at least three times a week, you will significantly reduce your risk of having a heart attack. This is due to the fact that it contains Omega-3 fatty acids, which in turn have an excellent effect on cell membranes.

Judging by statistics, the population of those countries that consume fish in large quantities, for example, Eskimos or Japanese, are much less likely to develop cardiovascular diseases than those who do not eat fish.

4. Strawberry

Many people believe that lemons contain more vitamin C than other fruits and berries, but this is not entirely true. For example, in strawberries there is several times more of it.

In addition, strawberries contain a lot of iron, which in turn will help improve immunity. Also, strawberries are rich in essential oils and coloring substances that stop and prevent the appearance of cancerous tumors, helping to inhibit the formation of special enzymes.

6. Hot chili pepper

By including chili peppers in your daily diet, after just two weeks, your metabolism will speed up, which will lead to weight loss.

Due to the spicy taste of pepper, due to the capsacin content, more gastric juice is produced, and this in turn prevents the proliferation of harmful bacteria in the intestines and stomach.

7. Green tea

Green tea helps improve metabolism and, as a result, reduce weight if you drink at least four cups a day.

This tea contains catechin, a bioactive substance beneficial to the human body. But black tea does not contain it; it is destroyed during the preparation process.

Men who prefer green tea to black are insured against prostate cancer and atherosclerosis.

How to combine products correctly

1. How to properly consume protein

While eating protein foods, you can eat any foods that do not contain starch.

celery
spinach
zucchini
green bean
root crop tops and cabbage

When consuming foods that contain starch, it is advisable to supplement them with unseasoned leafy green vegetables. You can add radishes, cabbage, bell peppers or tomatoes to this salad.

2. How to use starch correctly

Starch does not combine well with other products. But despite this, products that contain starch cannot be combined with each other.

For example, bread and potatoes are digested completely differently, so if you eat them together, they will interfere with each other. In order for starchy foods to be well absorbed by the body, they must be chewed thoroughly. This food is best eaten for lunch. Root vegetables and light vegetables go well with starchy foods.

3. How to eat fruit correctly

Almost all fruits are very healthy combine with nuts, also vegetables and root vegetables that do not contain starch.

Under no circumstances should you eat fruits for a snack; let them better replace dinner or breakfast. It is equally useful to eat fruit half an hour before meals.

It’s great to combine fruits that ripen in the same season.

Proper food intake throughout the day

Immediately after waking up, the human body has not yet earned breakfast, since energy has not yet been spent. For this reason, you should eat light foods for breakfast, such as fresh or steamed fruits, vegetable juices, or fruit purees. Fruits and vegetables are digested quickly by the body, but nevertheless, they quickly fill the body with energy.

In parallel with proper nutrition, we advise you to maintain a daily routine. It is advisable to get up a little before six o'clock in the morning so that both body and spirit are in good shape.

Immediately after waking up, you need to drink one glass of a little warm water. Thanks to this, the work of the digestive tract will start. You need to start breakfast when the body itself requires it. It is advisable that breakfast consist of fruits or light cereals.

Starting from twelve o'clock and ending at two o'clock in the afternoon, you can allow yourself to eat quite generously. After a good lunch, you need to sit for a while and breathe calmly, closing your left nostril. According to many doctors, this activates digestion.

At six or seven o'clock in the evening you need to have a little dinner, including vegetables and proteins. After an evening meal, you need to perform the same breathing exercises as at lunch.

This issue should be resolved step by step and slowly - in this case you will have an excellent result, which you will receive without unnecessary problems. The first step is to create a rough menu, then you need to estimate the cost of all products, and then create the final set and start purchasing. Using this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for the week. Many products tend to deteriorate, these include:

most dairy products.
vegetables fruits.
bakery products.

How to save time in the evening?

Let us immediately note that in our article we will not touch upon breakfasts, because they are prepared quite quickly, and their volume is always smaller. As for lunches, we won’t stop here either, because we often take our main meals while working. Our method will allow you to plan your evening time. For example, we have meat: tonight we can defrost and marinate it, and cook it tomorrow.

You will not have occasions when you urgently need to run to the store for groceries, because dinner and the necessary ingredients for it have been prepared earlier. You will regain much more strength while sitting at home, and also save some money. Just prepare what you have in mind and don’t sit bowing your head in despair. Of course, you can change your menu slightly, but try not to deviate too much from your planned diet.

How to properly create a balanced menu

In order for a balanced diet to become established in the family, you need to be able to compose it, based on basic principles. Always pay attention to seasonality and remember what plants are on the shelves at a given time. Try making new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorite dishes can be written out in a separate notebook.

What you should not forget about when compiling:

take into account the preferences of other family members, do not forget about the family budget.
Look in all the closets and make a list of the products that are available.
Don’t forget about guests who may show up unexpectedly and prepare a separate list of groceries and dishes for them.
To slightly reduce waste, you can take advantage of promotional offers that are often found in supermarkets. Very often you get the chance to buy an expensive product at an affordable price. Thanks to this, the list of your dishes will be replenished, and your diet will become more varied. Consider the seasonality of various products, the prices of which vary greatly.

How to make the right list?

We have prepared for you a list of products that must be included in the diet of any healthy person:

milk and other similar products.
various types of meat, seafood.
vegetables and fruits are a must.
eggs - both chicken and quail.
various cereals.
tea and coffee, various sweets.
Use spices in your diet - they will give dishes a special piquancy.
bread products.
As a reserve, have canned food on hand, with which you can prepare many dishes.
other products are individual for each person.

Where and how is it more convenient to create a menu?

The easiest way is to write your diet on standard A4 sheets. Buy a folder with files for them - everything will look quite convenient and neat. One sheet will be enough to contain a week's ration. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for some time, you can create a menu for a long period: six months or even a year.

If you are good with electronics, you can create a menu electronically. In unexpected cases, it can be quickly edited. After compiling the menu, show the menu to your relatives, and do not forget to include selected dishes for each family member in the diet. If you do everything correctly, you will get a very balanced menu.

Now let's move on to creating and introducing new dishes. As we reported earlier, most people are at work at lunchtime, but we have still compiled a complete menu list, which includes 5 meals a day. We stopped in more detail at dinner.

If you prepare meat broth several times a week, you can quickly prepare an appetizing soup for the whole family. All you need to do is prepare the vegetables. There are many second courses that can also be made from meat or fish broth.

If you want to not only eat right, but also lose some weight, then the video below will help you with this:

Monday

Breakfast. Buckwheat with milk. Soft-boiled chicken egg. Coffee or tea of your choice.
Dinner. Vermicelli soup with chicken broth.
Afternoon snack. Carrot salad with celery. Sunflower oil as a dressing.
Dinner. Stuffed peppers (baked). Vegetable Salad. Fruit tea.
For the night. Light yogurt.

Pepper baked with vegetables

Ingredients:

sweet pepper 5 pcs.
onion 1 head.
celery 4 stalks.
hard cheese 125 g.
rice 100 g.
fresh champignons 0.2 kg.
refined oil.
seasonings and salt to your taste.

Preparation:

1.Put the rice on the stove, turn off the heat a little before it is completely cooked.

2.In the meantime, you need to fry the onions and mushrooms. Add chopped celery during the process.

3.Rinse the pepper under running water and cut lengthwise. Remove the seeds.

4.Mix rice with vegetables, salt and add seasonings. The rice should be discarded first.

5.Place the vegetable mixture into the pepper and decorate with chopped cheese and herbs. Place in the oven and wait for the dish to cook.

For tomorrow: Boil more rice than the recipe calls for to save time.

Tuesday

Breakfast. Kefir pancakes. Coffee or green tea.
Dinner. We boiled rice yesterday, and we also have chicken broth. We take a few crackers, herbs and you can cook soup.
Afternoon snack. Butter bun and jelly.
Dinner. Mashed potatoes with carrots. Baked fish. Vegetable salad.
For the night. Fruit juice.

Mashed potatoes with vegetables

Ingredients:

carrots 1 pc.
potatoes 0.6 kg.
pumpkin 0.2 kg.
butter 70 g.
milk 0.2 l.
green onion.
seasonings and salt to your taste.

Preparation:

1.Remove the peel from the vegetables and cut into small pieces. You can use frozen pumpkin for this dish.

2.Put everything in a saucepan, fill with water and salt the assorted vegetables.

3. As soon as our vegetables are cooked, we need to melt the butter in warm milk.

4. Drain the broth and crush the vegetables. Pour the milk mixture over them and stir. Add salt to your taste and place on the table. You can decorate the puree with green onions.

For tomorrow: Boil meat broth from fatty brisket.

Wednesday

Breakfast. Scrambled eggs with tomatoes. Cheese toast. Coffee or tea.
Dinner. Vegetable soup (broth is already ready). Radish salad.
Afternoon snack. Cottage cheese casserole.
Dinner. Roast chicken with potatoes. Tomato salad.
For the night. A glass of fermented baked milk.

Roast chicken

Ingredients:

chicken carcass about 2 kg.
medium-sized potatoes - 3 pcs per person.
onion 2 pcs.
carrots 2 pcs.
butter.
garlic 2-3 cloves.
seasonings, salt, freshly ground pepper to your taste.

Preparation:

1. Divide the meat into portions and place in a baking dish. We pre-lubricate it with refined oil. Add chopped onion and garlic to the mixture.

2. Peel all the vegetables, cut into small pieces and add to the meat.

3.Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little more than an hour before the oven turns off. If you add tomatoes to the roast, you get a great sauce.

For tomorrow: boil potatoes, carrots and beets, 2 pieces each. everyone.

Thursday

Breakfast. Oatmeal with grated chocolate. Sandwiches with liver pate. Coffee or tea.
Dinner. Potato soup with peas. Apple with honey. Compote.
Afternoon snack. Fruit jelly.
Dinner. Marinated fish (mackerel or herring). The vinaigrette.
For the night. Milk 1 glass.

Appetizing vinaigrette

Ingredients:

vegetables (potatoes, carrots, beets), which we boiled in advance.
green peas 1 b.
sauerkraut 100 g.
barrel cucumber 3 pcs.
onion 1 head.
mustard 2 tsp.
greenery.
olive oil 55 g.
lime (juice).

Preparation:

1.Vegetables should be cut into small cubes. Their size should be approximately the same as a pea.

2. We also chop the cabbage and cucumbers as finely as possible. The salad will be more attractive if everything is chopped finely and neatly.

3.Mix mustard with olive oil and juice in advance, add the resulting sauce to the vegetables.

4.Before you put the vinaigrette on the table, be sure to garnish with herbs. The salad goes well with black bread.

For tomorrow: You need to boil the broth from champignons and porcini mushrooms.

Friday

Breakfast. Toast with boiled meat, tomatoes and cheese. Coffee or tea. Cookie.
Dinner. Mushroom soup with herbs and noodles.
Afternoon snack. Puff pastries with apple. Tea.
Dinner. Potato casserole. Cabbage salad. Juice.
For the night. Curdled milk.

Cabbage salad with mustard

Ingredients:

red cabbage 0.4 kg.
shallots 3 pcs.
greenery.
mayonnaise 100 g.
mustard with grains 1 tbsp.
pepper and salt to your taste.

Preparation:

1.Chop the cabbage in a way convenient for you. This can be done using a grater or food processor. If you don’t have anything on hand, then cut it into thin strips.

2.Make the sauce. Mix mayonnaise with mustard, add herbs. Next, add salt and pepper.

3.Chop the onion and pour boiling water over it. Try to cut it as thin as possible.

4.Combine the onion and cabbage and pour in the sauce. Place on the table along with the casserole.

Saturday

Breakfast. Cupcake is a small piece. Low fat milk – 1 glass.
Lunch. A few nuts.
Dinner. Pasta with seafood. Tomato. Water.

Afternoon snack. Bran bun with jam. Low fat milk 1 cup.
Dinner. Sweet pepper salad. Fried fish (grilled). Vegetable side dish.

Sunday

Breakfast. Omelet with sweet pepper. Low fat milk.

Lunch. Cottage cheese 0.2 kg. apple.
Dinner. Sandwich with tomato and cucumber.
Afternoon snack. Several fruits (tangerines or apples).
Dinner. Boiled beef. Baked potatoes. Water.

The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to lose excess weight, it is not enough to exercise regularly; you must reconsider your eating habits. We are offering to you proper nutrition menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on to a detailed description of the proper nutrition menu for weight loss, let us remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition can also be achieved due to food restrictions: you eat less high-calorie foods and get rid of “food waste.” This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (although with the right foods you can eat in excess and gain weight) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.

4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.

5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not provide any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.

6. For weight loss, the timing of meals does not play a special role, so you do not have to completely change your diet and routine. Just remember that drawing up a competent, correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the gastrointestinal tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles ( squirrels), sufficient energy ( carbohydrates), normal functioning of the hormonal system ( fats ).

8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick to separate meals or combine foods only in the way you are used to, please do so.

9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss It’s enough just to eat within the framework of the KBZHU.

10. Distribution of proteins and carbohydrates during the day, proper breakfasts and dinners, certain foods before and after training - these are only additional building blocks in building the body, but far from it not key. They are more relevant at the final stage of polishing the body and bringing it to its ideal shape.

Summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is additional tool for weight loss, which will help you change your eating behavior and start eating balanced and healthy.

What important to remember when creating a healthy nutrition menu for every day:

Breakfast should be rich in complex carbohydrates for energy for the whole day.
Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
It is advisable to make dinner predominantly protein.
Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is Maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.

Sample healthy nutrition menu for the day:

Breakfast: Complex carbohydrates
Lunch: Simple carbohydrates
Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
Afternoon snack: Carbohydrates, maybe a little fat
Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
Scrambled eggs with whole grain bread
Sandwiches with whole grain bread or crispbread
Oatmeal pancake (mix eggs and oatmeal and fry in a frying pan)
Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all healthy breakfast options.

Dinner:

Cereals/pasta/potatoes + meat/fish
Stewed vegetables + meat/fish
Salad + meat/fish
Vegetables/side dish + legumes

Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.

Dinner:

Vegetables + lean meat/fish
Vegetables + cheese + eggs
Cottage cheese
Kefir with fruits

Read more about proper dinner in the article: What can you eat for dinner for weight loss: 7 best options.

Snack:

PP baking
Nuts
Fruits
Dried fruits
Cottage cheese or white yogurt
Whole grain bread/crisps

From the proposed options for breakfast, lunch and dinner, create your own your own healthy nutrition menu for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do.

Which he is simply unable to remove while the “wrong” food is supplied in large quantities. As soon as the diet changes towards foods that are natural for a living organism, metabolism accelerates!!!

Junk food

Let's start with what is important to exclude from the diet. These are any purchased sausages and frankfurters, confectionery and flour products, mayonnaise, sugar, alcohol, chocolate (except bitter, from 70%), fast foods, premium bread, juices in tetra packs. Salt consumption should be reduced to 4 grams per day, but not completely eliminated.

The right foods for weight loss

fish must definitely be included in healthy nutrition menu: these are trout, horse mackerel, chum salmon, pink salmon. The fish you choose should be fresh, young and medium-sized;
birdcomplements the list of basic healthy products: this is chicken (breasts and wings, without skin), as well as turkey;
meat: veal, beef. But the most correct product is liver;
fruits(about 5 pieces per day);
dried fruits(almost any of them has healing properties). Prunes have a good effect on digestion and are useful for people with hypertension and heart problems, and dried apricots are a simple prevention of cancer;
: everything except salty, sweet and fried.
vegetables: better raw or steamed, stewed or baked in the oven, up to 400 grams per day. The best recipes - ;
cereals;
bread;
dairy products:, natural yoghurts.
cheese natural: Dutch, Adyghe, mozzarella, gouda. It is better to choose non-spicy varieties of cheese and eat up to 100 grams of it per day.

Golden Rule: It’s better to eat more often, but in small portions than twice a day and “to the fullest.” Following this rule, we offer this proper nutrition regimen.

Sample menu of proper nutrition for weight loss for every day

Breakfast should be high in calories and satisfying. An approximate menu is as follows: oatmeal or any other cereal with milk, dried fruits, cheese, muesli, fruits, fresh juices, tea without sugar. Of course, you need to select a couple of items from this list; you don’t need to eat everything at once).

Snack. 1 fruit or yogurt.

Dinner. Steamed meat or fish, baked or stewed. Garnish: rice, vegetables, buckwheat, coarse wheat pasta. You can cook light or.
You can add flavor to the dish with a bay leaf or a small pinch of any other seasonings: basil, oregano, marjoram.

Afternoon snack. 1 fruit, kefir, yogurt, several nuts or dried fruits (to choose from);

Dinner should be no later than three hours before bedtime. The menu is the same as for lunch, only slightly reducing the portion; the best option is, for example, Greek.

During the day, do not forget to drink healthy drinks and clean water 30 minutes before meals and 2 hours after them.

A proper nutrition menu for weight loss will be very useful for beautiful ladies who are always striving for ideal shapes. This healthy eating menu is designed to give you a light and toned body.

Principles of proper nutrition to lose weight

To lose weight with proper nutrition, breakfast is a must. Even if you indulge in excess during breakfast, during the work day there are many opportunities to burn off excess calories. As a rule, they do not turn into fat, which cannot be said in the case of a habit of large lunches or dinners.

It is necessary to set aside special time and devote it exclusively to eating. Only a body focused on this activity can effectively digest and assimilate it. If the brain is busy solving some other problems, it is much more likely that part of the food will turn into fat for absorption later, if hunger suddenly sets in, accumulating a reserve “just in case.”
For more, you shouldn’t rush while eating, since this is a kind of protection against overeating, because the signal about the onset of satiety always reaches the brain a little later. If you eat slowly, it arrives just in time.
Eating slowly allows you to digest food better - your stomach will be grateful for it. After eating, it is useful to sit for at least five minutes, giving the stomach the opportunity to really “get involved” in its work.
You need to get up from the table with a feeling of slight hunger that you can eat a little more.

To lose weight, you need to eat less sugar, using honey instead, but also in small quantities.

It is better to eat no later than two hours before bedtime, and dinner should not be heavy. There are two reasons for this:

It’s hard to sleep with a full stomach;
there is a possibility that the stomach will “cheat” and process some of the food “in reserve”, creating fat deposits.

To effectively lose weight with a healthy diet, of course, taking into account the time of year. The body needs water for internal self-cleaning, because dishes are washed with water, and not with tea, milk or compote.

If you are actively involved in sports and want to create an athletic figure, then the healthy nutrition menu can be supplemented with sports nutrition, for example, Weider fat burners. The substances contained in the capsules activate metabolism and promote accelerated utilization of fat from the body. However, before consuming any type of sports nutrition, you should definitely consult a specialist.

In conclusion - how to organize a healthy diet for weight loss

To lose weight with a healthy diet, you should eliminate the psychological stress caused by following a particular diet. You need to eat throughout the day, but in such a way that you don’t feel hungry. Hunger causes stress and has a negative impact on the psyche.

Properly organized nutrition helps to effectively get rid of extra pounds, promoting weight loss only if you spend more calories than you get from food. Therefore, it is necessary to take into account the nutritional value of foods and the balance of the daily diet.

You need to start eating right by giving up junk food, not food that contains a lot of calories. It is this feature that distinguishes the principles of healthy eating from all kinds of weight loss diets.

The list of harmful foods is known: excessively sweet, fatty, high in calories in large quantities, a lot of coffee,.

Eating in fits and starts during the day, eating large lunches or dinners, eating in front of the TV or during work, when the feeling of hunger is satisfied with a chocolate bar, a pie, or a cup of coffee, delays the goal of losing weight.

It is much healthier to satisfy your hunger with yogurt, eat more fruits and vegetables - carrots, radishes, vegetable salad with the addition of cold-pressed oil. Eat cottage cheese, drink tea. Obviously, these foods will not make you fat, since they contain few calories. They effectively satisfy the feeling of hunger, help avoid discomfort and at the same time lose weight.