Me proper nutrition for a week for weight loss. Menu of proper nutrition for weight loss for a week. Diet foods for a healthy diet

We present the menu of proper nutrition for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

Among professional nutritionists, there are more and more enemies of diets. Many experts are convinced that in order to bring your body into the right condition, it is not at all necessary to torment your body with diets or exhausting mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And the reason in 90% of cases is the same - the wrong lifestyle and diet!

In an attempt to lose extra pounds without professional support, many people, especially women, earn themselves chronic diseases of the internal organs. Agree, this price is too high, and is not worth a slender figure. This does not mean at all that there should not be a beautiful figure, quite the contrary, but there should be a rational and deliberate approach in everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything!

You should not count on the fact that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you an instant result, you are simply being deceived, or they are putting your health at serious risk. Do you need it or not - decide for yourself! In order not to expose your body to severe stress, you should smoothly change your diet and lifestyle! Only by following the principles of proper nutrition, you can painlessly normalize your metabolic processes and easily bring your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional nutrition. Do not overeat in one sitting, it is better to eat less, but more often!
• Mandatory breakfast. Forget about a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the day!
• Give dinner to the enemy. You don't have to give at all. A light dinner of it 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water - this is how much a healthy person should drink daily.
• Sweet only for dessert. Snacking on sweets is the most useless, and even harmful, meal of the day. Minimize your intake of sugar and fast carbohydrates.
• take away fried fatty foods from your diet, minimize alcohol and salt intake.
• More fiber. It is found in large quantities in fruits and vegetables.
• Don't drink while eating. Are you used to drinking tea? It's time to kick this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew food thoroughly. Avoid swallowing chunks of food, as this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of satiety comes after some time after eating, so never rush during a meal.

At first glance, it seems that there are many restrictions here, and at the same time you need to follow a bunch of rules. The habit will do the trick! Remember that the main thing is to start. It is not necessary to start observing everything at once if it is difficult for you. Go from point to point, moving it from the category of "rule" to the category of "habit".

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important guarantee for losing weight without harm to health!

Proper nutrition menu for weight loss

We present you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate them. This will help you diversify your diet so that the products, so to speak, do not become boring.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller portions should be, but without fanaticism! The body must get all the necessary vitamins and minerals from your food. It is not worth risking your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods can't be eaten?

Try to eliminate or reduce to a minimum the consumption of the following products:

Principles of nutrition for weight loss

In order to eat not only properly, but also at the same time lose weight, you must follow one of the most important principles - you need to consume fewer calories than you spend. Everything comes from this principle, from this principle you need to build your menu.

If you are used to consuming, say, 3000 kcal per day, while not having any physical activity and wondering “where does the extra weight come from?”, then it’s just worth looking at things objectively. At a minimum, you need to get active and exercise, bring your diet in line with allowed and prohibited foods, and gradually reduce the number of daily calories consumed.

Do not do it in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you start to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onion - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel vegetables, put in boiling water along with chicken fillet;
4. Boil for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 glass;
• Low-fat minced meat - 450 g;
• Bow - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tablespoons;
• Salt to taste;
• Pepper black ground pinch;
• pinch of sugar;
• Grape seed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Scroll low-fat minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass well;
3. Mix buckwheat porridge and minced meat;
4. In the meantime, boil the eggs, rub them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is a filling for cutlets;
5. We divide the minced meat into portions, form cakes into which we put 1 tablespoon of the filling;
6. Blind cutlets, roll them in flour;
7. Fry cutlets in grapeseed oil. We do this over low heat on both sides. If necessary, bring to readiness in the oven. Bon appetit!

CABBAGE PAIN

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onion - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. We wash the cabbage and chop it;
2. Lightly fry the cabbage in a pan with oil;
3. We clean the carrots, grate it, then add it to the cabbage;
4. We clean the onion from the husk, finely chop it and add it to the pan;
5. We wash the tomatoes and greens. We cut the vegetables into small slices, chop the greens. Add ingredients to the skillet. We continue to fry.;
6. Beat sour cream, eggs and cheese in a bowl until smooth;
7. Pour the contents of the pan into a baking dish, and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

Do you already know how many kilocalories you need to consume in order to lose weight? Just calculate their number using the formula from the article and slim down deliciously, satisfyingly and with health benefits!

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

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

Benefit

Proper nutrition is first and foremost beneficial. The work of the gastrointestinal tract is normalized, blood pressure is stabilized, exacerbations of chronic diseases are minimized, the condition of hair, skin and nails improves. Everything else goes extra pounds. Yes, this process is not as fast as when losing weight on an express diet, but the weight will not return after a couple of weeks, as it happens after hard fat burning events.

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

Are there any downsides? Some of them include the long-term program, because the first solid plumb is fixed only after a few weeks. However, in the future the result will only improve. , massages and body wraps.

How to choose

There are over a dozen weight loss diets. Some allow you to lose up to 10 kilograms per week, others, apart from health problems, do not carry anything. Not always a system that has proven effective for one person will lead to an excellent result for another. And only a diet of proper nutrition is suitable for absolutely everyone. It not only allows you to maintain a figure in excellent shape, but also improves health, gives activity and good mood. That is why PP should not be a temporary event, but become a lifestyle.

How to make a menu

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

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

Multiply the total by the activity factor:

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

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

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

To be guided only by the nutritional value of products, to put it mildly, is stupid. It is also necessary, that is, BJU.

The normal settings are:

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

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

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

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

The resulting range will be the daily norm.

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

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

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

The daily range of carbohydrates is determined as follows:

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

If it is not possible to calculate the calorie content of the diet, you can use the services.

When compiling a menu, keep in mind that 2/3 of the daily intake of carbohydrates, a third of proteins and 1/5 of fats should be consumed for breakfast. Eat only compatible foods. For dinner, eat light, but at the same time hearty meals .. Do not forget about snacks, they are mandatory for PP.

How to start

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

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

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

How to comply

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

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

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

Menu

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

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

Schedule for the day:

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

For a week

Monday

• Breakfast: oatmeal with apples; tea with lemon and honey.
• Lunch: a couple of slices of cheese; loaf; green tea.
• Lunch: chicken soup; cabbage and carrot salad with lemon juice; fresh
• Afternoon snack: a serving of cottage cheese with dill.
• Dinner: beef baked with vegetables.

• Breakfast: oatmeal cookies; unsweetened tea.
• Lunch: banana.
• Lunch: steamed meatballs; summer salad.
• Afternoon snack: fruit slices.
• Dinner: omelet with broccoli.

• Breakfast: eggs in a bag; tea.
• Lunch: fruit puree.
• Lunch: vegetarian borscht; steak; cabbage salad.
• Afternoon snack: yogurt.
• Dinner: stewed rabbit with root vegetables.

• Breakfast: cereal porridge on the water with berries; tea.
• Lunch: a handful of nuts.
• Lunch: chicken broth; "Caesar".
• Afternoon: orange.
• Dinner: steamed chicken cutlets; vegetable mix.

• Breakfast: scrambled eggs; tea.
• Lunch: a handful of dried fruits.
• Lunch: green soup; a couple of slices of rye bread; cucumbers.
• Afternoon snack: vegetable casserole.
• Dinner: steam cutlets with cauliflower.

• Breakfast: favorite porridge (but not semolina); black coffee.
• Lunch: cottage cheese mass with raisins.
• Lunch: stewed mushrooms; cabbage salad.
• Afternoon snack: natural apple juice.
• Dinner: a portion of grilled fish; rice.

Sunday

• Breakfast: cheese sandwich; grilled zucchini; green tea.
• Lunch: yogurt.
• Lunch: buckwheat soup with meatballs; salad.
• Afternoon snack: cottage cheese casserole.
• Dinner: beef baked with peppers and carrots.

Sample diet for fast weight loss

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

First day - protein

• Breakfast: a couple of boiled eggs; tea.
• Snack: salad.
• Lunch: boiled chicken - 150 grams; vegetable stew.
• Dinner: boiled squid meat; steamed broccoli.

Second day - protein

• Breakfast: a few slices of cheese; tea.
• Snack: cucumbers.
• Lunch: steamed fish; green salad.
• Dinner: grilled beef; green pea.

Third day - carbohydrate

• Breakfast: oatmeal on the water with dried fruits.
• Snack: fruit.
• Lunch: pasta with gravy without meat and fat.
• Dinner: boiled rice with vegetables.

Fourth day

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

How to get out of the diet

The correct exit from any diet is based on the principles of PP, so such an event should last a lifetime. It is not worth getting out of it, because by adding harmful foods to the diet, extra pounds will not be long in coming.

If you have been practicing a fast weight loss diet, then after four days:

1. Increase your portion of plant foods.
2. Add proteins.
3. Drink more water.
4. Go in for sports.
5. Take multivitamin complexes.

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

Diet Options

Many people who want to lose weight are sure that there are safe diets based on proper nutrition. Those, in addition to the one we have already talked about above, consider Japanese, Chinese, protein, carbohydrate-free, Maggi, buckwheat and rice. Well, let's get acquainted with them and try to figure out whether they are really just as useful.

Japanese

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

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

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

Chinese

For the Asian people, food is not a source of extra pounds, but nutrition, without which life is impossible. The Chinese eat rice, vegetables, seafood, soups once a day and drink green tea. Such a diet allows the inhabitants of the Middle Kingdom to keep fit, working capacity and excellent health.

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

Protein

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

Fundamental rules

1. Every meal should include proteins.
2. Carbohydrates and fruits should be eaten only before 14:00.
3. Limit your intake of sugar and salt, the latter can be replaced with soy sauce if necessary.
4. The maximum daily portion of vegetable fat is 2 tablespoons, animals will have to be completely abandoned.
5. Go in for sports.

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

No carbs

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

It is impossible to exclude carbohydrates from the diet in any case! We draw energy from them, they are the key to a good mood and high activity. You just need to properly develop the menu.

First of all, give up fast carbohydrates - your favorite pastries, sweets and chocolates. A portion of carbohydrates must be calculated according to the formulas given at the beginning of the conversation and a menu should be drawn up that is close to the results obtained in accordance with the parameters of the PP.

Do not think that a carbohydrate-free diet will give a solid weight in the first week. Be patient, because only after a month, standing on the scales, you will see that you have become lighter. Do not forget, in addition to reviewing the diet, include physical activity in the daily routine, drink more fluids, and take multivitamin complexes.

Maggi

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

golden rules

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

If there was a breakdown, then you have to start all over from the very beginning!

Rice

Rice is the perfect food. Not only residents of Japan and China think so, but also nutritionists. It contains a lot of essential vitamins and elements, as well as amino acids and antioxidants.

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

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

Warning: rice provokes constipation, so do not forget to drink water and eat foods rich in fiber.

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

sample menu

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

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

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

Snacks are not prohibited, for this, eat fresh vegetables.

Buckwheat

A conversation about proper nutrition would be incomplete without mentioning buckwheat. It is called the queen of cereals and not without reason, because when properly prepared, it saturates the body with minerals, phospholipids, organic acids, carotenoids and B vitamins.

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

If you want to lose weight in the shortest possible time, then the buckwheat-kefir option is suitable, the essence of which is the daily use of buckwheat and fat-free kefir. The drink can be added to cereals or used as a snack. In addition to the main products, it is allowed to eat dried fruits, natural honey and apples, as well as drink water in unlimited quantities. The buckwheat event has nothing to do with the diet, proper nutrition, so it is contraindicated to conduct it more than once a year!

When compiling a proper nutrition menu for a week, you must adhere to two main goals: create a calorie deficit for weight loss by eliminating high-calorie foods from the diet and provide the body with beneficial nutrients.

The basis of the daily diet of proper nutrition should be high-protein foods (meat, fish, cottage cheese), which stimulate metabolism and are valuable sources of essential amino acids.

From the diet menu, it is necessary to exclude simple carbohydrates, which cause a rapid onset of hunger, weight gain and a constant feeling of fatigue.

Preference should be given to saturated fats of vegetable and animal origin (no more than 30 grams per day), since a lack of fatty acids slows down metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, sunflower seeds, oily fish.

Basic principles

To effectively lose weight and maintain optimal results, as well as well-being in the process of weight loss, you should practice a comprehensive approach to nutrition, consisting of the following principles:

• Exclude prohibited foods and drinks from the menu.
• Drink the optimal amount of water per day (30 ml per 1 kg of body weight).
• Maintain a daily caloric intake (from 1200 kcal to 1600 kcal). To calculate the energy value of products, you can use the calorie table.
• The amount of BJU in the daily menu should be 40-45% proteins, 15-20% fats and 30-40% carbohydrates.
• Use the plate rule: half the serving of the main meal should be vegetables, and a quarter each of proteins (meat, cottage cheese) and carbohydrates (cereals).
• Fruits should be consumed until 16.00, and allowed sweets (honey, dried fruits) - until 12.00.
• Avoid overeating, as eating more food leads to an increase in daily calorie content and inhibits the process of losing weight.
• Eat food slowly and chew it thoroughly to promote proper absorption of nutrients.
• Control salt intake, as excess salt leads to swelling.

What you can eat and what you can not (table)

One of the principles of proper nutrition for weight loss is the use of products that do not cause fat deposition, and also provide the necessary level of energy throughout the day.

How to make a menu

In order for nutrition to be beneficial and promote weight loss, it is important to follow the basic rules for creating a menu for a week, taking into account the physiological needs of the body:

• daily use the norm of protein (1-1.5 grams per kilogram of weight), which is distributed throughout the day;
• for breakfast, it is recommended to prepare dishes consisting of protein and slow carbohydrates for a long-term feeling of satiety, for example, scrambled eggs and porridge, oatmeal with curd filling, etc.;
• lunch should consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
• the number of meals per day is calculated individually depending on the daily routine;
• you should not eat food without a feeling of hunger, since the use of even healthy foods without a physiological need leads to overeating.

Proper nutrition menu for the week

A sample menu of proper nutrition for every day consists of hearty and healthy meals, taking into account the balance of proteins, fats and carbohydrates, which not only contribute to effective weight loss, but also provide the body with the necessary level of energy throughout the day.

Monday

• Breakfast: whole grain sandwich, boiled egg, hard cheese, coffee with milk;
• Lunch: turkey chops, stewed bulgur, vegetables, apple;
• Afternoon snack: cottage cheese casserole with berries;
• Dinner: chicken salad with cucumbers and cabbage.

Tuesday

• Breakfast: cheesecakes (with a banana instead of sugar), sour cream, tea or coffee;
• Lunch: tuna salad, banana;
• Afternoon snack: liver pancakes, salad with tomato and cucumber;
• Dinner: baked salmon with broccoli.

Wednesday

• Breakfast: rye bread, avocado, cheese, coffee with milk;
• Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
• Snack: vegetable roll in pita bread made from whole grain flour;
• Dinner: cottage cheese and protein casserole.

Thursday

• Breakfast: whole grain pancakes, cottage cheese with berries;
• Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
• Afternoon snack: baked apples and peaches;
• Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.

Friday

• Breakfast: 3 egg omelet with tomatoes, green tea;
• Lunch: baked turkey with zucchini and bell peppers, quinoa, cherries;
• Afternoon snack: banana-curd puree;
• Dinner: salmon and cauliflower pie.

Saturday

• Breakfast: rye bread sandwich with cheese and avocado, coffee;
• Lunch: boiled shrimp, brown rice, Beijing cabbage salad, apple;
• Snack: cottage cheese with yogurt and nuts;
• Dinner: baked champignons, salad.

Sunday

• Breakfast: oatmeal, cottage cheese with nuts;
• Lunch: steamed chicken cutlets, funchose with vegetables, fruits;
• Snack: Greek yogurt with berries;
• Dinner: halibut, salad.

Recipes

A large number of available food products on the menu makes it possible to cook delicious dishes from meat, fish, cereals and cottage cheese, as well as use almost all methods of heat treatment of food.

Tomato puree soup

To prepare the soup, you will need 800 g of tomatoes, two onions and garlic (2 cloves), carrots and herbs.

Onions are cut into rings, carrots are chopped on a grater and sautéed in oil for 5-7 minutes. Next, the dressing is mixed with tomatoes and simmered over low heat for 10 minutes. After cooking, the soup is seasoned with herbs, salted and seasoned, and then crushed with a blender. Served with tomato soup with sour cream.

Chicken with spinach

Ingredients: chicken fillet (half a kilo), frozen or fresh spinach (250 g), hard cheese (100 g), onions (1 pc.), A few cloves of garlic, sour cream (200 g), vegetable oil and seasonings.

The chicken fillet is cut lengthwise into several pieces with a thickness of approximately 1 cm, salted and peppered. Also chop the onion and wash the spinach. Next, put 1 tbsp on a heated pan. l. butter, spinach, sour cream, pressed garlic and salt. Stew for 5-7 minutes.

At the bottom of the baking dish put the chicken pieces, and then the stewed spinach and grated cheese. The dish is baked in the oven for 15-12 minutes.

Baked beef cutlets

To prepare cutlets, use 1 kg of ground beef, onion, 200 grams of white cabbage, 2 eggs, salt, pepper.

Onions are cut and chopped with a submersible blender, and the cabbage is twisted in a meat grinder like minced meat. Mix all the ingredients, form cutlets and put on a baking sheet covered with parchment paper.

Cutlets are baked in the oven for 40 minutes. Served with vegetable salad.

Okroshka on kefir

To prepare okroshka, you will need stewed or boiled chicken breast, boiled eggs, radishes, avocados, cucumbers, parsley, dill, onions, kefir, mineral water.

Breast, eggs, cucumbers, avocados and radishes are cut into cubes, greens are chopped. Next, the ingredients are poured with kefir and mineral water (half a glass), salt is added.

Shrimp omelet

Ingredients for an omelette: 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups of milk, salt, herbs.

Eggs are beaten with milk and salt. Put the shrimp, broccoli on a non-stick frying pan and pour the whipped mixture over. Cook the omelette for 5-7 minutes under a lid over low heat. Before serving, the omelette can be sprinkled with herbs.

Baked champignons

To prepare the dish, you will need champignons (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tablespoons), salt, pepper and other spices to taste.

Preparation of the marinade: chop the garlic and mix with salt, spices, oil and vinegar.

Mushrooms should be washed, and large champignons cut into 2-3 parts. After that, the mushrooms are poured with marinade, mixed and left for 25-30 minutes. Next, the mushrooms are baked on parchment paper or a baking sheet for 20 minutes at a temperature of 200 degrees.

Perhaps I’ll start with what I’ve talked about and written about more than once: proper nutrition is not a diet and not a set of restrictions or prohibitions, but a balanced diet in which the body receives the “right” carbohydrates, fats and proteins in the required amount (not more and no less), which allows all organs and systems to work clearly and without interruption. Therefore, the menu of proper nutrition for weight loss should in no case be reduced to two apples and a glass of kefir, but consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter - BJU ).

Yes, the question that haunts many who want to lose weight, I can’t ignore: “what’s wrong if, while keeping within my 1200 kcal / day, I can eat a bun / chips / hamburger / fried potatoes / mayonnaise sandwich ... "Of course, following a simple logic (if you spend more kcal than you eat), the process of losing weight will go on.

But we should not forget the main thing: the level of our hormonal levels depends largely on the amount of fats consumed (exactly those that our body needs the most: cold-pressed nuts and oils, fatty fish) and for the most part these are non-animal fats ( =saturated fat), which should be limited.

So, malnutrition leads to insufficient / excessive production of one or another hormone, which in turn leads to the destruction of bone / muscle tissue, poor metabolism, problems with the reproductive system, etc. Now, I think it’s clear why you shouldn’t replace the menu of the right food for rolls, "snickers", sausage - you indirectly affect the functioning of the endocrine system, provoking malfunctions in its work, i.e. improper production of hormones.

From "food garbage" (fast food, all fried foods, mayonnaise salads, chips, muffins, in a word, food high in fat and fast carbohydrates), the risk of developing cholelithiasis increases by 80%! Why? .. It is crystallized cholesterol (90% of the stones are made of it!) That is to blame.

Also, the lack of a proper diet causes the “lazy stomach” syndrome known to many (heaviness, a feeling of satiety that is present for a long time (!), constipation) and, as a result, the inability of bile to enter the gastrointestinal tract (it stagnates in the gallbladder, forming “crystals”). "- future stones).

That’s all, returning to the question of why it’s not worth it, keeping within “your 1200 kcal” and at the same time not gaining weight, eat something that you can greatly regret in a few years (alas, this is an example of many relatives from my environment).

Proper nutrition: menu for weight loss

The basis of the diet

In a healthy diet, your diet should be based on vegetables, fruits, grains/legumes, lean meats, poultry, fish/seafood, and of course, dairy products.

From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, to make it tasty, beautiful, healthy and without harm to the figure.

You can learn how to distribute calories throughout the day (and not only) from. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the menu of proper nutrition for weight loss.

You can also calculate it yourself (which, by the way, are used by fitness gurus and nutritionists) your daily calorie intake. Remember that for weight loss it is enough to create a 20% calorie deficit. It is very important to stick to this figure, it is 100% guarantee of your success.

I propose to consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not belong to the “just cut and cook” category :)

Menu for weight loss. Day 1

Weekday menu

I’ll make a reservation right away: of course, it’s not at all necessary to eat porridge for breakfast on Monday if you have left or 🙂 You can change the diets of the days in places, I just offer an approximate menu (but with a clear calorie count and the correct distribution of BJU during the day).

Yes, the menu, of course, also implies that many simply do not have time to cook on weekdays. Therefore, it is better to cook porridge for breakfast (or steam it with boiling water) in the evening. By the way, try not to use “quick” cereals, cook whole grains: this is both healthier and a feeling of satiety for a long time (because there is more fiber).

I advise you to cook meat, poultry or fish for the future (2 days). I also advise you to cook containers with snacks on the eve. It's simple, you just have to want and get into the rhythm!

Breakfast

• Porridge (40 g dry) of your choice: oatmeal/buckwheat/barley/wheat/corn/brown rice ~ 136 kcal(based on 340 kcal / 100 g)
• Nuts or pumpkin seeds (15 g) ~ 83 kcal
• Dried fruits (for example, dried apricots, 20 g) ~ 44 kcal
• Boiled egg, 1 pc. (optional) ~ 80 kcal
• A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

total breakfast = 381 kcal

Snack 1

• A cup (250 ml) of kefir or fermented baked milk ~ 142 kcal OR soft cottage cheese 4% (without fillers, 150 g) ~ 129 kcal
• A small handful of nuts (10 g) ~ 55 kcal
• Apple (150 g) ~ 70 kcal

• Cottage cheese soft 4% (150 g) ~ 129 kcal
• Whole grain bread * (2 pcs = 10 g) with cheese (20 g) ~ 100 kcal

* It is not necessary to eat everything at once, you can “remove” those positions that are not of interest to you, or replace them with similar products (for example, replace an apple with nectarine, carrots, strawberries, persimmons, etc.).

Total snack = 229-267 kcal

Dinner

• Oven-roasted chicken/turkey breast (either sautéed or steamed, 200g) ~ 224 kcal
• Rice red "Ruby" or black * (50g dry) ~ 181 kcal
• Vegetable salad with olive oil (cucumber, tomato, pepper, herbs, radish, 200 g) ~ 100 kcal

* Rice can be replaced with any other cereal / legumes at your discretion (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.

total lunch = 505 kcal with rice (324 kcal without rice)

Snack 2

• Fresh vegetables or fruits with a low glycemic index - at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
• Cottage cheese casserole (no sugar; 150 g) ~ 141 kcal

Total snack = 189 kcal

Dinner

• Fresh vegetables, greens (sliced ​​or salad, 200 g) ~ 80 kcal
• Fish baked with thyme and rosemary (pink salmon (142 kcal/100 g), salmon salmon (138 kcal/100 g), tuna (101 kcal/100 g), mackerel (191 kcal/100 g), 150-200 g ~ 280-380 kcal(depending on the type of fish)

Total dinner = 360-460 kcal

Total for the day 1664 kcal (I summarized the calorie content of all meals without giving up any foods on the menu, taking into account the calorie content of the maximum serving).

Agree, the portions are rather big, there is always an alternative (some items can be abandoned, replaced or eat less so as not to overeat), and most importantly, you are full and satisfied all day, and every calorie has its place!

Menu for weight loss. Day 2

Weekday menu

"Other" types of flour (linen, spelled, chickpea,) will help you diversify yours and make them as useful as possible. It is advisable not to use premium wheat flour when losing weight (it is a “fast” carbohydrate, and besides, it is a “dummy” - there is no benefit or fiber in such flour).

Come up with salads by combining different vegetables (and fruits!), greens (radish, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of leaf lettuce).

Learn to “deceive” your body: asks for sweets for dinner - prepare a “sweet” salad of apple, celery root and carrots (you can season with soft cottage cheese / natural yogurt or a spoonful of olive oil) ~ 50 kcal / 100 g. Also using, for example, you can make a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you get a kind of “evening treat” without harm to the figure :)

By the way, fiber (1-2 tablespoons) or (what is it) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a “brush” and removes it along with toxins and toxins).

I think it’s hardly worth repeating the simple rule “if you want to eat - drink water”, everyone has heard about it. When you eat fiber, be sure to drink more!

All sorts of diets popular at the end of the 20th century are being replaced by proper nutrition (PP). These principles are followed by millions of supporters of a healthy lifestyle around the world. Fractional nutrition is called correct, which includes the necessary daily allowance of proteins, fats, carbohydrates and calories. They are calculated individually for each person. PP is approved by nutritionists and adhered to by athletes.

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Concept and rules

Basic principles of proper nutrition:

1. 1. Often, but not enough. 4-6 small meals per day are considered optimal. The average serving is 300 grams for breakfast, lunch and dinner and 150 for a snack. The time interval between them is 2 - 3 hours. It is important to follow the regime so that the body gets used to the intake of food at a certain time and works well.
2. 2. Drink to be slim. It is obligatory to drink plenty of pure plain water - an average of 35 ml per kilogram of weight or 8-10 glasses per day. At the same time, taking into account the physiological characteristics of the digestive processes, experts recommend not drinking liquids during meals, but strictly 20-30 minutes before it and 1.5-2 hours after. This speeds up metabolic processes and prevents dehydration.
3. 3. "No" to sugar and white flour. Confectionery and white sugar are not welcome in the diet of adherents of a balanced diet, they are replaced by healthy sweets: fruits, dried fruits, marshmallows, jelly, dark chocolate and organic sweeteners: honey in limited quantities and products such as stevia, xylitol.
4. 4. "No" to sausages, smoked meats and other meat surrogates with a dubious composition.
5. 5. The list of prohibited products includes store-bought sauces and food waste in the form of carbonated sweet drinks and snacks with flavor enhancers and flavorings.
6. 6. The list of products allowed for consumption is quite extensive: various types of lean meat, seafood, most types of fish, eggs, dairy and dairy products, cereals, vegetables, fruits, dried fruits, products made from rye and whole grain flour, seeds, nuts, vegetable oils and others.
7. 7. In the process of cooking, only sparing methods of heat treatment are used: in a double boiler, on a non-stick coating, on a grill, stewing, sautéing, cooking.
8. 8. In the first half of the day, preference is given to carbohydrate food, in the second and evening - protein.
9. 9. The basics of combining products are suggested in the scheme.

Proper nutrition is suitable for men, women, children of all ages. It can be followed by both losing weight and not pursuing such a goal. To get rid of excess weight, the daily diet is made up with a calorie deficit, which is calculated individually.

Proper nutrition for weight loss: menu

Proper nutrition for weight loss is the best way to say goodbye to excess weight and not harm your health. The main advantage of this method is gradualness, which allows you to save the result for a long time, as well as the fact that it can be followed throughout life. The result will not come as quickly as with extreme diets, but from such a menu the body will improve, and the general condition will improve. To lose weight, you need to reduce your daily calorie intake by 300 calories.

In medicine, proper nutrition is considered an auxiliary method of therapy and prevention of most diseases.



Products for the week

Healthy eating is conditionally called smart, because its implementation involves detailed menu planning for the week, for every day and for a month, taking into account the ratio of microelements necessary for the body. This allows you to diversify the diet. There are a lot of food options. Below is an approximate weekly diet, which can be adjusted to your own preferences. A complete list of necessary provisions for one adult per week:

1. 1. It is recommended to choose vegetables according to the season, giving preference to green ones: zucchini, cucumbers, white, cauliflower and Beijing cabbage, broccoli, green beans, asparagus, peas, spinach and others, as well as tomatoes, carrots, beets, onions, greens. On average, about 4 kg of vegetables are needed for 7 days. Potatoes are not included in the list of foods allowed for daily consumption.
2. 2. Seasonal fruits, a minimum of sweet ones - bananas, grapes, dates, the main emphasis on citrus fruits, berries, green apples, pears, apricots, peaches, plums. It will take 3 kg.
3. 3. Dried fruits and nuts - 200 grams of a mixture or favorite type for 7 days.
4. 4. Cereals: buckwheat, brown rice, oatmeal, protein: lentils, chickpeas, mung bean - about 0.5 kg each, a portion of durum flour pasta.
5. 5. Meat: beef, veal, turkey, chicken, rabbit are the favorites of proper nutrition, based on the calculation of 0.5 kg per day (raw).
6. 6. Fish: better sea, up to 1 kg, seafood.
7. 7. Eggs: chicken - 5-7 pieces, quail 10-12.
8. 8. Dairy and sour-milk products: milk - up to 1 liter, low-fat kefir or yogurt - up to 1.5 liters, cottage cheese - up to 1 kg.
9. 9. Rice and oatmeal.
10. 10. Sweetener, honey.
11. 11. Vegetable oils: linseed, olive.
12. 12. Whole grain or rye bread, pita bread.



Menu for the week

For ease of use, the menu is presented in the table.

Day	Breakfast	Lunch	Dinner	afternoon tea	Dinner
1	Oatmeal pancakes	Fresh fruits	Vegetable salad, boiled meat	Yogurt	Baked fish and vegetables
2	Buckwheat porridge	Dried fruits	Steamed beef cutlets, vegetable saute	Kefir, berries	Ragout with chicken breast
3	Cottage cheese casserole	Homemade energy bar	Vegetable puree soup, chicken sausages (homemade)	Citrus	fish cakes
4	Rice flour pancakes	nuts	lazy cabbage rolls	Apple baked with cottage cheese	Beef stew with vegetables
5	Oatmeal with dried fruits and honey	Fresh fruits	Brown rice, boiled turkey	Kefir	Chicken breast roll with cottage cheese and herbs
6	Syrniki	Dried fruits	Pasta with seafood and spinach	Yogurt	Salad of chicken breast, eggs, Beijing cabbage
7	oatmeal pancakes	nuts	Cabbage salad, soup with meatballs from any meat	Apple baked with cottage cheese	Baked zucchini stuffed with minced chicken

Recipes

Table with some recipes from the proposed menu.

Dish	Required Products	Cooking sequence
Oatmeal pancakes	Oat flakes - 100 g, milk - 100 g, egg - 1 pc, stevia - to taste	1. Pour oatmeal with hot milk and leave to swell. 2. After 15 minutes, add the egg and sweetener to the oat-milk mixture, mix well. 3. Bake on a non-stick coating for a few minutes on each side. 4. Serve with honey, fruit, cottage cheese or low-calorie jam. If you do not use a sweetener, then you can take cheese, meat, mushrooms, vegetables as a filling.
Cottage cheese casserole	Low-fat cottage cheese - 0.5 kg, 2 eggs, a couple of tablespoons of oatmeal or rice flour, sweetener, dried fruits	1. Combine all ingredients with a blender until smooth. 2. Bake in a slow cooker or oven and at a temperature of 180 degrees for up to 20 minutes. Before serving, let the casserole rest in the baking dish it was baked in for 10 minutes.
energy bar	30 g of nuts, dried fruits and oatmeal	1. Grind all products in a blender until smooth. 2. Form a bar. 3. Bake it in the oven for 5-7 minutes
chicken sausages	Minced chicken - 0.5 kg, milk - 150 ml, nutmeg - 10 g, salt, pepper	1. Combine the ingredients. 2. Wrap a tablespoon of the mixture in cling film that can withstand temperatures up to 120 degrees, in the form of sausages. 3. Cook in boiling water for up to 10 minutes
Rice flour pancakes	Rice flour - glass, milk - 300 ml, 4 eggs, sweetener	1. Beat the eggs with a whisk until smooth, but not to peaks, without separating the whites from the yolks. 2. Carefully introduce milk and flour into the eggs. 3. Add sweetener. 4. Bake pancakes in a non-stick pan
Chicken breast roll with cottage cheese and herbs	1 chicken breast, fat-free cottage cheese block, herbs, garlic, salt	1. Beat off chicken meat. 2. Beat cottage cheese with herbs and seasonings with a blender until a pasty consistency. 3. Put the filling on the beaten breast, twist the roll, tie it with a thread. 4. Bake in the oven at 200 degrees for 15 minutes
oatmeal pancakes	100 g oatmeal, lemon or orange, 150 ml milk, 2 eggs	1. Pour flakes with hot milk, leave to swell. 2. Peel the orange, squeeze the juice from half. 3. Grate orange and lemon zest. 4. Mix the oat-milk mixture in a blender to a paste-like state. 5. Add orange juice, eggs, sweetener and zest to the dough, mix well. 6. Bake pancakes on a non-stick coating. Serve with honey and cinnamon
Pasta with seafood and spinach	Pasta - 80 g, seafood cocktail - 200 g, spinach - 50 g	1. Stew seafood and spinach in water for 10 minutes, leave to simmer over low heat. 2. In the meantime, cook the pasta in salted boiling water until half cooked. 3. After about 5 minutes (depending on the type of pasta), throw the pasta into the mixture of seafood and spinach, salt and leave to cook on low heat for 4-5 minutes. 4. If the goal is not to lose weight as soon as possible, you can add 50 ml of 10% cream to the water in which spinach and seafood are stewed.
Baked zucchini stuffed with minced chicken	2 medium zucchini, minced chicken - 200-300 g, greens, onion	1. Peel the zucchini, cut in half, take out the pulp with a spoon. 2. Combine minced meat with finely chopped onion, salt. 3. Stuff the vegetables with the meat mixture. 4. Bake at 200 degrees for 12 minutes. 5. Sprinkle with herbs before serving

Exceptions

As part of proper nutrition, prohibited foods are allowed with a certain frequency - once every 7-15 days. Athletes call this violation of the rules "cheat meal". It is necessary in such cases:

• A pronounced food addiction, a healthy diet is difficult. Such "holidays of the stomach" will help you get used to the new rules of nutrition psychologically and will serve as a good prevention of breakdowns.
• The weight stopped falling - to shake up the metabolism.

How to enhance the effect of proper nutrition?

In the process of losing weight and building a beautiful body, it is important not only to get rid of adipose tissue, but also to keep the skin and muscles in good shape. To do this, it is best to use an integrated approach: training and body care procedures. Everyone should know that it is impossible to lose weight locally - only in the legs or stomach. Most of all, weight loss contributes to:

• Cardio: running, cycling, brisk walking.
• Strength training: basic weight training exercises: squat, deadlift, lunge, leg press.
• Combined workouts using cardio and strength training.

Proper nutrition in combination with regular physical activity is guaranteed to bring results in losing weight. And if these 2 components become a habitual way of life, then a person will always be slim.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...