Menu of proper nutrition for weight loss for a week. The menu of proper nutrition for weight loss: how to make a diet. Sample menu for the day

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.

Any diet requires strong motivation. If you have it, consider that half the battle is already done. Everyone has their own motivation. To charm a man who prefers slim girls, to fit into an outfit he likes, a summer vacation where you have to show off on the beach and much, much more.

I offer several effective weight loss diets that will help you lose weight. They are based on proper nutrition with a menu for every day and for a week.

Four rules of any diet

1. Virtually eliminate salt and salty foods from the diet.
2. Completely eliminate alcohol in any form. This is a source of extra calories. In addition, its relaxing effect will prevent you from sticking to your chosen diet.
3. Snack between breakfast, lunch and dinner, i.e. eat small meals 5-6 times a day.
4. Completely eliminate sugar, sweets and pastries.

Diet for 2-3 weeks.

Balanced in fats, proteins and carbohydrates. But with all this, it is low in calories. It takes into account the daily need of the body for trace elements and vitamins.

First day.

Breakfast. Hard-boiled 1 chicken egg, of course, you need to eat it without salt. Cheese with a fat content below 17% - 2 - 3 small pieces.

Lunch. Whole apple. After half an hour, a cup of any tea or coffee without sugar and milk.

Dinner. Cabbage stewed without salt and oil. Boiled chicken breast.

afternoon tea.

Dinner. About 100 grams of cottage cheese of any fat content, watered with kefir, also of any fat content. Eat a whole grapefruit.

Second day.

Breakfast. One slice of bread with bran in the form of toast. If you don't have a toaster, lightly toast the bread in a dry skillet over low heat. Half an hour later - green tea or black coffee without sugar.

Lunch. Grapefruit and a glass of kefir of any fat content.

Dinner. A piece of chicken, beef or fish boiled, baked in the oven or on the grill without adding oil. It is better to use if you have it.

afternoon tea. A couple of apples. Half an hour later - tea or coffee, of course, without sugar.

Dinner. Boiled cauliflower with any herbs, sprinkled with vegetable or olive oil.

The third day.

Breakfast. Whole grapefruit. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One raw carrot.

Dinner. A piece of chicken, beef, veal or fish boiled, baked in the oven or on the grill without adding oil. (Same as on the second day.) You can use .

afternoon tea. Like breakfast.

Dinner. Any stewed vegetables and an omelet from two egg whites.

Fourth day.

Breakfast. One carrot, grated with one tablespoon of low-fat sour cream. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. About 100 gr. any cottage cheese and a glass of any kefir.

Dinner. One hard-boiled chicken egg. Fresh parsley or dill, as much as you can eat.

afternoon tea.

Dinner. Salad - a brush of chopped white cabbage, raw carrots and beets, grated. Sprinkle the salad with lemon juice, but do not add oil. Drink green tea without sugar.

Fifth day.

Breakfast. One hard-boiled chicken egg. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One glass of kefir.

Dinner. Low-fat fish cooked in a double boiler or oven on a wire rack without oil. Any stewed vegetables.

afternoon tea. Boiled cauliflower. Half an hour later - a cup of tea or coffee without sugar and milk.

Dinner. One grapefruit. After 30 minutes - green tea without sugar.

Sixth day .

Breakfast. About 100 gr. any cottage cheese with dill or parsley. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. Two apples with a break of 15 minutes.

Dinner. A piece of chicken, veal or fish boiled, baked in the oven or in a double boiler without adding oil. One small boiled beet.

afternoon tea. Orange without white veins. Try to clean them thoroughly.

Dinner. Salad of fresh white cabbage with celery and dill without oil. Drink green tea.

Seventh day.

Breakfast. Mix of orange, apple and carrot. One glass.

Lunch. Boiled rice with boiled vegetables. Approximately 5 tablespoons with a slide.

Dinner. Soup puree from any vegetable. A piece of boiled chicken. Half a grapefruit.

afternoon tea. A glass of tomato juice. You can package, but without salt or lightly salted.

Dinner. Boiled fish and green peas.

Minus 5 kg. per month - Pierre Dukan's diet

The convenience of this diet is that you can eat almost everything. You don't have to constantly count calories. The secret is to combine the right products.

The basis of the diet is the division of nutrition into four phases, one per week. The only condition is 2.5 liters of almost any liquid daily.

The first phase is burning fat.

In this phase, we actively eat foods containing protein. It helps burn previously stored fat without affecting muscle mass.

For breakfast, kefir or yogurt is ideal. If you can't do without bread, opt for whole grains. He will fill you up for a long time. Vegetables and fruits in this phase are good for snacking.

Try to reduce your consumption of fish, pork and cheese. These foods are high in protein but also high in fat. We completely refuse sweets in any form.

• cottage cheese
• yogurt
• milk
• poultry meat
• lean beef
• seafood
• tuna
• salmon
• tofu cheese.

Pasta and shrimp salad for the first week of the diet

Products for 1 serving:

• durum pasta for one serving;
• about 50 gr. defrosted shrimp;
• several sprigs of green onions, dill and parsley;
• about 100 gr. natural yogurt;
• a tablespoon of apple cider vinegar;
• a tablespoon of olive or vegetable oil.

Boil pasta and shrimp separately. Wash greens, dry and finely chop. Cool the shrimp and clean. Add oil and vinegar to yogurt, salt lightly and pepper. Mix well. Put the pasta on a plate, put the shrimp on top and pour over the yogurt sauce. This salad can be eaten for lunch or dinner.

The second phase - we remove excess fluid from the body

We do this by eating as many vegetables as possible. They contain a lot of useful substances that continue to burn excess fat in our body. In addition, they speed up metabolism.

Eat as many different vegetables as possible at each meal. For example, on the usual morning sandwich with cheese, put a slice of tomato, radish and a slice of fresh cucumber.

It is better not to use carbohydrates as side dishes this week. These are rice, buckwheat, oatmeal, legumes. Any food containing sugar and flour. But you can use whole grain bread and pasta in moderation.

Stuffed zucchini for the second week of the diet

Products per serving:

• medium zucchini;
• stalk of celery;
• tomato;
• cucumber;
• onion head;
• several sprigs of parsley;
• 100 gr. boiled ham;
• 2 tablespoons of sour cream;
• freshly squeezed lemon juice 2 tsp;
• a teaspoon of vegetable oil.

Cut the zucchini in half, remove the core and fry in vegetable oil on both sides. Make a salad from ham, vegetables and herbs, season with sour cream and lemon juice. Pour into zucchini halves. You can, if desired, bake in the oven.

belly fat exercise

In the same week, you can start doing a simple exercise that will help reduce fat in the abdomen.

If it is difficult to keep your legs on weight at first, you can simplify the exercise. Bend one leg at the knee and place it on the floor. Place the foot of the other leg on the bent knee. Alternately pull your elbows to the near knee 15 times. Then switch legs and do the exercise 15 more times.

The third phase - we remove the folds on the stomach with fruits.

Two weeks have passed successfully, and you have already parted with a few kilograms. We fix the result with fruits. They have a lot of useful substances that will help us continue to get rid of the hated kilograms. Eat fruit salads for breakfast all week. Increase fruit intake at other times as well. Fruits can be taken any, with the exception of canned and dried. They have a lot of unnecessary sugar. Replacing fruit with juice is also not advisable.

Carrot - apple salad for the third week of the diet

Products for 1 serving:

• 2 raw carrots;
• medium apple;
• 2 tbsp. spoons of any nuts;
• teaspoon of sugar;
• 2 tablespoons freshly squeezed lemon juice;
• h. a spoonful of vegetable oil.

Grate the carrot and apple on a coarse grater, mix with the rest of the products and set aside for about half an hour to infuse. You can add more orange zest, but that's optional.

Apple banana smoothie

Products for 1 serving:

• banana;
• Apple;
• half a peeled kiwi;
• Art. a spoonful of not bitter honey.

Blend all ingredients in a blender until smooth.

Fourth and final phase - we fix the result.

The fourth week is just some kind of holiday! You can eat everything that we ate in the three previous phases. We return carbohydrates so that the new weight lasts longer, and fat is not deposited where it is not necessary.

At each meal, combine proteins and carbohydrates, snack and snack on fruits or vegetables. Still avoid foods that contain wheat flour.

Universal exercise to strengthen the abdomen, buttocks and arms

In the fourth week of losing weight, add another simple exercise - side push-ups.

Raise the hip, fix for a few seconds and lower. Repeat 15 times, then roll over to the other side.

Three diets for cold pores

Finnish diet

You can eat all kinds of cereals, lean meat and fish, vegetables, low-fat dairy products. We refuse sweets, pastries, bread, pasta, rice, smoked meats.

bean diet

In a week, you can lose up to 3 kilograms without harming your health. As you understand, the basis of the diet is beans - low-calorie. but at the same time a nutritious product. During the week, beans should be eaten in different forms for lunch and dinner. In addition to it, the diet should include lean poultry meat, veal, vegetables and fruits, low-fat dairy products. Do not use salt, spices and sugar.

Buckwheat diet

Very simple but effective diet. It lies in the fact that you need to alternate the day when you eat only buckwheat in any form with low-fat kefir or yogurt, and the day when you eat as usual. It is only necessary to exclude flour, sweet, salty and smoked. Do not forget that you need to eat 5-6 times a day, without overeating.

Be healthy and beautiful!

Tell VK

Proper nutrition is the key to health. But how to eat right in the current high cost?

Is it possible to create an inexpensive healthy diet menu for weight loss for a month, a week, a day, and what foods are best for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is the attitude of every person to the right food. How to improve yours?

Healthy eating rules:

1. Stick to the diet: eat 5 times a day and at regular intervals;
2. Reduce food portions to 300-400 g for main meals and 100-150 g for intermediate meals;
3. Do not overeat - food should satisfy hunger, and not burden the stomach;
4. The last meal - 3 hours before bedtime;
5. Keep a balanced diet - the ratio of fruits and vegetables to the rest of the food is 50 to 50;
6. The main way to cook food is to steam and boil food;
7. Increase the amount of drinking water consumed up to 2000 g per day;
8. Reduce fats and carbohydrates in your diet;
9. Avoid alcohol and fast food.

All the benefits of following these rules are to improve your health, activate your body and maintain a positive mood. If you are stressed, try to normalize your diet and the result will not be long in coming.

What to avoid in order to normalize your diet:

• Constant snacking;
• Dry food;
• Reluctance to eat breakfast
• Insufficient;
• Eating unhealthy food.

Natural laziness and self-indulgence is the main problem of mankind. If you want to avoid this - start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and, as well as meat. In modern conditions it is difficult to get all the useful products. No problem! Cheap, cheerful and healthy to eat is quite real! Just use knowledge.

Vegetables

Among the useful cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly, healthy products.

Usefulness of vegetables:

• Cabbage is the main source of vitamin C and calcium for the body;
• contains beta-carotene and pectin, which positively affect the processes of digestion and rejuvenation;
• Beetroot contains betaine (which makes it red), which helps and improves the functioning of the cardiovascular system;
• - a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for the intestinal microflora and protection against cancer;
• Radish contains a large number of potassium and phosphorus, vitamins B and PP, which normalizes the work of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: it is easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish in a certain way is considered a luxury (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring does not belong to the red fish, which is famous for its omega-3 content, the amount of such fatty acids in it is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very small, so be interested in the origin of the fish.

To replenish the reserves of calcium and phosphorus, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable is the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group is meat by-products - liver, heart, kidneys - everything from the body of an animal except the meat itself. Such products contain the optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Milk products

Among the wide variety of dairy products, the most useful for a healthy diet are yogurt, kefir and cottage cheese, preferably fat-free.

Useful properties of dairy products:

1. Easily digestible;
2. Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;
3. Low-calorie.

In order not to overload the body and supply enough energy, low-fat dairy products like yogurt come in very handy, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

• - contains almost all minerals and trace elements, and the calorie content of 100 g is an average of 170 kcal;
• Whole grain products - pearl barley, buckwheat, oatmeal and millet;
• (at least 70% cocoa) - an excellent stimulating and encouraging tool for a snack;
• Rice is a great alternative and, however, choose only dark rice (the lighter the rice, the less useful);

How to make a menu for the week

Making a menu for a healthy diet throughout the week should be accompanied by a number of actions:

1. Choose only healthy foods and dishes;
2. Pay attention to their quantity in products;
3. Follow the rules of healthy eating.

The menu can turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for each day

We offer a schedule of a ready-made inexpensive healthy food menu for every day of the week, on the basis of which you can cook your own meals and create a weight loss diet to your liking:

Monday

• Breakfast- rice, vegetable salad from cabbage, tea;
• Lunch- a glass of kefir;
• Dinner- boiled herring, radish salad, dried fruit compote;
• afternoon tea- Apple;
• Dinner- vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

• Breakfast- buckwheat porridge, fat-free cottage cheese, coffee;
• Lunch- banana;
• Dinner-, in olive oil, tea;
• afternoon tea- a glass of kefir;
• Dinner- radish and cabbage salad, rice, yogurt.

Wednesday

• Breakfast-, apple, yogurt;
• Lunch- 100 g of cottage cheese;
• Dinner- boiled herring, vegetable soup, tea;
• afternoon tea- 50 g of walnuts;
• Dinner- steamed chicken, coleslaw, dried fruit compote.

Thursday

• Breakfast- scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;
• Lunch- banana;
• Dinner- rice, stewed vegetables, water;
• afternoon tea- 100 g low-fat cottage cheese;
• Dinner-, vegetable soup, yogurt.

Friday

• Breakfast- rye toast, coleslaw or beetroot salad, coffee;
• Second breakfast - an apple;
• Dinner
• afternoon tea- 50-70 g of dark chocolate;
• Dinner- stewed vegetables, rye bread, boiled chicken breast, tea.

Saturday

• Breakfast- fried eggs from 2 eggs, green salad with olive oil and herbs, yogurt;
• Lunch- banana;
• Dinner- buckwheat porridge, vegetable soup, rye bread, tea;
• afternoon tea- a glass of kefir;
• Dinner- baked chicken breast, vinaigrette, dried fruit compote.

Sunday

• Breakfast- oatmeal, 2 boiled eggs, coffee;
• Lunch- yogurt;
• Dinner- steamed herring, vegetable salad, tea;
• afternoon tea- 50-70 g of dark chocolate;
• Dinner- vegetable soup,

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

Six important rules

The diet for weight loss suggests that you need to not only observe certain dietary restrictions, but also follow a number of other rules. What are the rules?

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

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

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

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

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

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

In the diary, you can reflect the menu for the week, which will help, for example, to make the necessary purchases on Sunday. Equally important is a food diary to control the amount of food eaten. Quite often, people who want to lose weight do not consider snacking as a full meal. But what they don't know is that nutritionists call snacking, eating on the go, uncontrolled calorie intake. Experts also include situations here when a person eats, but does not sit down at the table, does not put food on a plate, and when he acts according to the principle: he ate a spoonful of soup, a piece of sausage, a spoonful of salad. In the event that keeping a diary becomes a habit, such snacks will also be entered into it, as if automatically. This, in turn, will allow you to realistically assess how much food was eaten during the day.

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

6) The diet for weight loss for a month (another period) must be balanced. Point number 4, which suggests that those who are losing weight, keep a food diary, will help to comply with this rule. But the diary is not limited to. So, there are nutrition calculators that will automatically calculate the lack and (or) excess of vitamins and elements. They are also great for determining daily calorie consumption.

Menu for the week

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

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

Monday

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

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

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

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

Tuesday

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

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

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

Snack: figs or dried apricots with yoghurt without fillers.

Dinner: steak, vegetable salad, tea.

Wednesday

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

Second breakfast: yogurt without fillers, nuts (very little, because they are among the healthy foods, but at the same time high-calorie).

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

Snack: any fruit salad, unflavoured crackers.

Dinner: vegetable stew, ham, tea.

Thursday

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

Second breakfast: apple, yogurt without fillers.

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

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

Dinner: vinaigrette, chicken fillet, tea.

Friday

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

Second breakfast: fruit - banana, kefir (one- or two-day) or yogurt without fillers.

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

Afternoon snack: low-fat cottage cheese, toast, crackers, cocoa.

Dinner: vegetable salad, boiled fish, plain yogurt.

Saturday

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

Lunch: plain yogurt, some marmalade, or a few pineapple rings.

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

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

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

Sunday

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

Second breakfast: biscuits, unflavored crackers or toast, juice.

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

Snack: any fruit, yogurt without fillers, tea.

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

In custody

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

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

Important features of menu planning

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

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

Sample meal plan

Schematic diet

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

Diet foods for a healthy diet

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

Sources of protein (or protein)

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

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

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

Sources of carbohydrates

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

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

Foods that should not be in the diet

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

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

Sample menu for the week

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

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

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

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

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

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

Recipes for proper nutrition

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

Tomato soup (42 kcal per 100 grams)

Ingredients:

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

Cooking algorithm:

Oatmeal pancakes (170 kcal per 100 grams)

Ingredients:

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

Cooking algorithm:

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

Curd balls (170 kcal per 100 grams)

Ingredients:

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

Cooking algorithm:

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