Slimming menu recipes. Proper nutrition for weight loss: a menu for every day for weight loss

There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with rigid diets, others simply refuse sweets. The correct solution to this issue may not be the choice of a special diet, but the transition to proper nutrition. Find out what you need to eat in order to lose weight, and how to choose a comfortable diet for yourself.

What is proper nutrition for weight loss

Many nutritionists call the principles of good nutrition a free diet. This is one of the most popular areas for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed technique does not require such sacrifices. All that needs to be done is to adhere to some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss... Such a regimen will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes mellitus. Natural foods that are moderate in fat, protein, and carbohydrates can help improve performance and mood.

How to eat right to lose weight

Losing excess weight by adhering to a balanced diet is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and eliminate snacks on the go.

Subject to all the recommendations and the calculation of calories, PP helps to lose weight on average by 5-7 kg per month, depending on the characteristics of the organism. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

• The energy value of meals per day should correspond to the costs of the body. For obese people, the total calorie content of meals should not exceed 900-1000 kcal. The standard norm of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
• The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
• Learn to follow a diet. You should eat in small portions, but often, at regular intervals.

rules

Proper nutrition while losing weight is not a diet, in the classical sense of the meaning of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, in order to master them, you only need a desire to succeed:

• Drink plenty of water. You can calculate the required volume of liquid using a special application on your phone or use standards. The norm is 1.5-2 liters of liquid per day, taking into account tea, compote, water or other drinks.
• Follow the regimen closely. Don't allow yourself to snack on the go, even if you feel mildly hungry. Over time, the body will get used to getting the right food at the right time.
• Choose your food wisely. Not all of them go well with each other. Find, print, and post a Compatibility Chart on the refrigerator.
• When buying food, carefully study the composition. The less everything is listed there, the healthier and more natural the product will be.
• Bake, not fry - this is the main rule of the PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably stored in the body. If you want to lose weight, steam, oven, or eat foods fresh.
• Season salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
• You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
• Chew your food thoroughly without being distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

A healthy diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals:

• Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelette with vegetables for breakfast, and drink freshly squeezed juice. If exercising, work out before meals.
• Have lunch no later than 12 noon. This is a good time for a first course. Light vegetarian soups, borscht without frying, cabbage soup, mushroom puree soup are suitable.
• Lunch from 1 pm to 3 pm. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is permissible. If you prefer to exercise in the afternoon, then the use of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
• Before dinner, you can have a snack between 4 pm and 5 pm. If you have a hearty lunch, you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• The ideal time to finish your meal is 18.00-20.00. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or an omelet with proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to formulate a diet correctly, correctly distribute food throughout the day, it will be pleasant and easy to observe the regime. Here are some guidelines to help you switch to a balanced, stress-free diet:

• During the day there will be times when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food, when leaving home, take lunch or afternoon tea in containers with you.
• Make a grocery list before going to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
• Forget about canned food, smoked meats, fast food. This is the most harmful food, it contains a lot of preservatives, additives, flavor enhancers.
• Avoid refined sugars and sweets. Replace sweets with healthy honey, fresh sweet fruits.
• Display healthy foods prominently. The fruit plate in the center of the table or cereal cookies in the center of the table are sure to grab your attention.
• At first, do not completely give up "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you’re about to break down, eat a piece of dark chocolate or another favorite treat.

The diet

The result of losing weight directly depends on what food you prefer to eat. The transition to proper nutrition will help not only to achieve success, but also to consolidate the result. The diet should include nutritious, but low-calorie food, lots of vegetables, fruits, cereals... For convenience, print and hang a list of permitted and prohibited foods on the refrigerator:

Junk food	Healthy foods
white bread, yeast baked goods, puff pastry	bread made from whole grain flour, rye or with the addition of bran
soups on strong rich broth, milk, with legumes	vegetarian soups, vegetable puree soup, liquid dishes with lean broth
fatty meat, fish, smoked meat	friable cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur
preservation, homemade pickles, fish or meat for long-term storage	stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausages, sausages, semi-finished products	lean meats - skinless poultry fillets, rabbit, beef, veal
fat cottage cheese, cream, salted cheese	lean fish - bream, pike perch, cod, pollock, carp, flounder
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine)	steam omelet, hard-boiled eggs (no more than 2 pcs. per day)
cooking fats, hot sauces, mayonnaise	dairy products with a low fat content - cottage cheese, kefir, milk, cheese, yogurt
some types of fruits and berries - raisins, bananas, grapes, dates, figs	fresh berries and fruits
fast foods, crackers, chips, other "dry" food	green tea, red tea, natural coffee, rosehip broth

Power circuit

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of foods do not go well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only providing no benefit to the body, but also being deposited as fat.

There is a special table that shows the compatibility of products. So, you cannot combine meat with potatoes or pasta. It is better to serve baked or grilled vegetables as a side dish for chicken or veal. It is advisable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists are advised to study this plate in detail.

In addition, experts have noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off your diet, try replacing sweets and other dishes with healthy foods, without breaking your diet:

What do you want to eat	What is missing	What to replace
Fatty foods		Fermented milk products (natural yogurt, kefir), nuts, sesame seeds
Pastries, pastries, white bread	Amino acids, nitrogen	Nuts, seeds, eggs
Chips, croutons, fried	Carbon	Beans, lentils, potatoes
Salty		Seafood, seaweed, fish
Sweet		Champignons, turkey, cucumbers, tomatoes, white cabbage
Chocolate		Almonds, cashews, buckwheat, chickpeas

How to drink water properly

Nutritionists always advise drinking at least two liters of liquid per day.... It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

1. Be sure to drink two glasses of water before breakfast. The liquid will fill part of the total stomach volume, helping you to be satiated faster. You can start your meal in 15-20 minutes. If it is difficult to drink plain water in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
2. Drink two glasses of water closer to 12-14 hours, after 20 minutes have lunch. After lunch for 2 hours nothing can be drunk, it is strictly forbidden to consume any liquid with food.
3. Drink 1 glass of water before dinner. It is forbidden to drink food. To avoid edema, do not consume tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on a person's metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the rate of metabolic processes:

• Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
• Ginger broth. Ginger root contains capsacin - a substance that gives the drink "pungency", improves digestion, and has a slight antibacterial effect.
• Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to consume them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
• Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
• Liquid chestnut. The medicinal drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule food intake by the hour, but also to take into account its calorie content.... Nutritionists recommend distributing the daily diet by calorie content:

• breakfast - 500-600 kcal;
• snack - 150-200 kcal;
• lunch - 300-400 kcal;
• afternoon snack - 150-200 kcal;
• dinner - 300-400 kcal;
• drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for losing weight does not imply a complete rejection of your favorite delicacies. To regulate the amount you eat per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products, or you can find a table with calories on the Internet. To get enough, but not overeat, it is recommended to adhere to the following indicators:

• People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
• For activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

	Breakfast (30-40% of energy value)	Lunch (40-50%)	Afternoon snack (10%)	Dinner (up to 20%)
Monday	Muesli with fresh fruit (100 g), green tea with honey, bread with cheese.	Boiled chicken (70 g), sauerkraut or stewed cabbage (100-150 g), rosehip decoction.		Vegetable casserole with cheese (100 g), chamomile tea.
	Steam omelet of 2 eggs (200 g), apple, unsweetened black tea.	Champignon soup (200-250 ml), meatballs with rice and vegetable garnish (100 g).		Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit.
	Buckwheat porridge in water (150 g), fruit salad (100 g), rosehip broth.	Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g).	Sour milk.	Steamed fish and broccoli (200 g), tea.
	Toast with curd cheese, vegetable salad with avocado (150 g), fruit juice.	Whole wheat pasta (150 g), vegetable salad (150 g).	Dried fruit compote, biscuit biscuits.	Boiled turkey (150 g), grilled vegetables (100 g).
	Baked potatoes stuffed with spinach and cottage cheese 2-3 pcs., Tea.	Cabbage soup - 1 soup plate, salad with tomatoes and herbs - 100 g.	Cottage cheese 0% fat.	Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g).
	Oatmeal with honey (200 g), fruit juice.	Veggie Cream Soup - 1 soup bowl, baked chicken with rice as a side dish (100g).		Stewed cabbage with carrots (150-200 g), turkey (70-100 g).
Sunday	Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink.	Steamed veal (100-150 g), baked vegetables (200 g), tea.		Salmon baked with lemon (200 g), tea.

Menu for a month

Based on the weekly diet, you can create a menu for the whole month. The main condition is to make it as varied as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:

First week	Oatmeal with fruit (200 g), tea; 2 whole grain toast with cheese, boiled egg, juice; cottage cheese with honey and fruit (150 g), almonds, rosehip broth.	Salad with cherry tomatoes, chicken and bulgur (150 g), 1 hot sandwich; vegetable soup (200 g), rice with steamed fish (150 g); stewed vegetables with veal 300 g).	Rice with seafood (100 g), vegetable salad (100 g); cottage cheese casserole (150 g), fruit salad (100 g); Steamed omelet with green beans or asparagus (150 g), unsweetened fruits (100 g).
Second week	Protein steam omelet (200 g), cheese (50 g), coffee; baked apple with honey and almonds, 2 toasts, green tea; buckwheat porridge with onions (200 g), natural yogurt (80 g), ginger tea.	Soup with chicken and vegetables (200 g), lettuce with tomatoes, seasoned with olive oil (100 g); pumpkin soup (200 ml), baked vegetables (100 g), a piece of fish (80-100 g); couscous with vegetables (200 g), apple.	Baked fish with green cabbage salad with cucumbers (total weight of dishes - 250-300 g); steamed broccoli (150 g), a piece of chicken fillet (150 g); stewed rabbit with sour cream and onions (200 g), cottage cheese (100 g).
Third week	Cheesecakes with honey - 3-4 pcs., Fruit salad (200 g), tea; cottage cheese casserole (200 g), salad (100 g), apple, juice; muesli with warm milk and dried fruits (200 g), hard cheese (50 g).	Warm salad with turkey (200 g), kefir; soup with croutons and eggs (200 ml), vegetable salad (100 g); fish steamed cutlets with rice (300 g - total weight of the dish).	One pita with chicken and avocado, natural yogurt (150 g); baked pumpkin with cottage cheese (200 g); steak with a vegetable side dish (200 g).
Fourth week	Pita sandwich, any fruit (100 g), coffee; boiled eggs - 2 pcs., an apple, a slice of cheese (50-70 g), rosehip broth; yogurt with fresh fruit - 100 g, green tea, 2 toasts.	Braised veal with vegetables (200 g); buckwheat with onions (200 g), vegetable salad (100 g); a plate of cream of mushroom soup, a 100-gram slice of boiled chicken, a tomato salad with mozzarella (100 g).	Flounder baked in foil with lime and rosemary (200 g), vegetable salad (100 g); baked vegetables (100 g), steamed veal (200 g); pepper stuffed with minced turkey meat with tomato sauce (2-3 pcs.).

The best diets for effective weight loss

Losing excess weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that the extra pounds will not return to you. For these reasons, many people who lose weight prefer to try a diet first and then switch to a balanced diet. Doctors recommend adhering to such a menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

It belongs to the number of mono-diets, because it is necessary to eat only buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but in comparison with other cereals, buckwheat has very little carbohydrates. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet scheme for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that the body during weight loss will receive less of those substances that are not present in buckwheat or are contained in a minimum amount. Therefore, many doctors recommend diversifying the strict menu with vegetables, fruits and berries. The groats can be boiled, but it is better to pour boiling water overnight. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This food scheme is unique in that it includes the protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will have to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women can lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which it is worthwhile to smoothly adhere to the basics of proper nutrition while losing weight. The diet has its own limitations, for example:

• It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have liver or kidney problems.
• People with cardiovascular diseases, especially patients with arrhythmias, should be careful when choosing a protein diet.
• A doctor's consultation before starting to lose weight on proteins is necessary if you have problems with digestion, gastritis or other diseases have been diagnosed.
• It is not recommended to lose weight on proteins for the elderly, due to the increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Ducan, is especially popular. The method of losing weight is divided into 4 stages, each of which has its own characteristics when choosing food:

• Stage 1 - attack. Lasts from 2 to 7 days, during which you can only eat proteins.
• Stage 2 - alternation. Lasts 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
• Stage 3 - consolidation. Lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually adding new dishes to the menu from the list of allowed ones.
• Stage 4 - stabilization. You need to adhere to it all your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day, only proteins are allowed.

Losing weight on the Ducan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting to comply with the diet, it is worth considering its contraindications. The diet is strongly discouraged:

• pregnant women;
• women who are breastfeeding;
• patients with diseases of the heart, liver, kidneys, blood vessels;
• people with impaired metabolism;
• patients with gastrointestinal diseases or gout;
• those people whose activities are associated with severe mental or physical stress.

Video

Every girl wants to have beautiful shapes and every day to admire her reflection in the mirror. Excess weight is not a diagnosis, but in most cases the result of an unhealthy diet. To eliminate this problem, you need to be able to draw up a weight loss menu at home, which will be based solely on proper nutrition. A weekly menu will allow you to radically change your eating habits, get rid of dependence on certain products.

What is proper nutrition based on?

Proper nutrition is a balanced diet, which implies the correct ratio of proteins, fats and carbohydrates, as well as the presence of vitamins, minerals and the necessary micro and macro elements. The menu of proper nutrition for every day for weight loss should be with recipes, include a variety of dishes that will be favorably perceived by the body, not expose it to food breakdowns.

Proper nutrition is a complex and at the same time simple mechanism that allows you to cleanse the body of toxins and toxins, remove excess fluid, and allow the necessary components to be absorbed to a greater extent. To achieve what you want, you need to know about all the features and principles of proper nutrition, on which it is based. Let's talk about them further.

Important! In order for proper nutrition to give the desired results, it is necessary to make it your way of life, and observe it for a long time, and not for several weeks.

How to start eating right?

There are not so many conditions for proper nutrition as it might seem at first glance. To start the process of losing weight with changes in the diet, you must first of all tune in psychologically. Generally speaking, from the physiological point of view, the body is always ready for changes, the problem is the lack of desire to achieve its goal.

There are basic principles that will help you start eating right without creating any difficulties in the way:

• Breakfast should be complete, mainly carbohydrate, and consist of cereals, fruits and nuts;
• Vegetables should be eaten fresh or steamed; frying is not recommended;
• Cereals are best cooked in water;
• Salt consumption should be minimized or completely eliminated;
• Drink at least 2 liters of water a day.

First steps to good nutrition

The problem of many losing weight is the lack of willpower, as well as full motivation. First of all, you need to psychologically tune yourself to a positive result, and mentally say to yourself that proper nutrition can also be tasty. It is also important to draw up a schedule of nutrition, activity and rest for yourself, because most of the result depends on these nuances.

The first steps will always be the most difficult, but if you overcome your laziness, get rid of fear - you will not achieve a result, at the end of the month the scales will show significantly lower indicators. Also, the first steps may include the following steps:

• Complete self-motivation;
• Cleaning the refrigerator from harmful products;
• Buying a new grocery basket;
• Request for support from relatives, who will also switch to proper nutrition.

Remember! Proper nutrition over time will surely become a habitual way of life, and will not create any difficulties in realizing a dream.

What should be included in your diet?

The diet of losing weight on proper nutrition is completely different from the diet of an ordinary person who eats junk food and gains extra pounds. There is a rough table with products to look out for.

From all these products, you can quickly and easily prepare PP recipes for every day, saturate the body, justify your nutritional wishes and needs, get useful components from the products. The main thing is to dose the amount of food consumed so that it does not go beyond the permissible calorie intake.

Important! It is advisable to cook food steamed or in the oven, avoiding the process of frying food.

List of foods to exclude

The healthy food menu consists of certain foods that have a positive effect on the body, saturate it, and do not provoke weight gain. There is a list of foods that are strictly prohibited. Consider it:

• Fatty meat and fish;
• Flour products;
• Bakery products;
• Mayonnaise;
• Salo;
• Carbonated drinks;
• Alcohol;
• Fast foods;
• Sweet, etc.

The list of prohibited products can be listed for a long time, so it is worth focusing only on permitted products, focusing on them, replenishing the food basket with them. Only in this case it will be possible to achieve the desired effect in weight loss without provoking a rapid weight gain afterwards.

Features of proper nutrition if you are over 30

Each age has its own characteristics and rules for proper weight loss. For weight loss at home for women over 30, there are individual characteristics of the selection of products, as well as attentiveness to temporary indulgences in nutrition. After 30 years, metabolic processes begin to slow down gradually. And if at 25 years after a piece of cake eaten extra pounds on the sides and waist do not appear, then at thirty it will be extremely difficult to avoid this manifestation.

That is why the menu for weight loss for every day should be as clean as possible, do not consist of prohibited products. It is important to completely exclude all flour and sweet, fatty and fried foods, as well as foods that negatively affect the skin, provoking the formation of cellulite.

This age is dangerous because weight is gained much faster than the process of losing it. It is also worth limiting the consumption of pasta, potatoes, sweets, giving preference to fruits, fresh vegetables, cereals.

Healthy nutrition menu for a week for weight loss

The slimming menu is selected individually, taking into account the age and other characteristics of the body. But the principle is always the same - building a diet only on healthy and nutritious foods that contribute to weight loss. There are basic nutritional features, as well as an approximate diet, which we will consider below.

List of required products

A healthy diet means the use of only acceptable foods that will not harm the body. Below is a list of all acceptable foods for a week for weight loss:

• Green vegetables;
• Fresh fruits;
• Buckwheat, oatmeal, rice, barley;
• Boiled potatoes in limited quantities;
• Bread;
• Whole wheat bread;
• Water, green tea, coffee (one cup a day);
• Bran;
• Low-fat dairy products;
• Lean meat and fish.

Important! You should not make indulgences in nutrition if the goal is to get rid of extra pounds as quickly as possible. The need for sweets can be replaced with dried fruits or bananas.

PP menu by day

Everyone who is losing weight should navigate the menu of proper nutrition for weight loss, which is why we will consider it with an example.

Monday

• Breakfast - buckwheat porridge with vegetable salad.
• Snack - an apple.
• Lunch - vegetable soup with chicken breast, tea.
• An afternoon snack is a bunch of nuts.
• Dinner - steamed cutlet with vegetables.

• Breakfast - oatmeal with banana.
• Snack - kefir.
• Lunch - rice with vegetables, a glass of compote without sugar.
• Afternoon tea - tea.
• Dinner - buckwheat porridge with fish steak.

• Breakfast - oatmeal pancake with peanut butter.
• Snack - an apple.
• Lunch - mashed potato soup with vegetables.
• Afternoon snack - orange.
• Dinner - cottage cheese.

• Breakfast - an omelet with a tomato.
• Snack - banana.
• Lunch - pea soup and chicken breast with vegetables.
• An afternoon snack is a bunch of nuts.
• Dinner - cabbage and carrot salad.

• Breakfast - oatmeal and a teaspoon of honey.
• Snack - grapefruit.
• Lunch - fresh vegetable salad and chicken breast.
• Afternoon snack - a glass of kefir.
• Dinner - boiled fish with vegetables.

• Breakfast - curd casserole.
• Snack - a glass of yogurt.
• Lunch - buckwheat porridge with a cutlet.
• An afternoon snack is a handful of nuts.
• Dinner - low-fat cottage cheese.

Sunday

• Breakfast - oatmeal.
• Snack - an apple.
• Lunch - mushroom puree soup.
• Afternoon snack - dried fruits.
• Dinner - beet salad.

The menu for every day can look like this, or it can be slightly modified to suit personal taste preferences and wishes. The main thing to remember is that all products must be fresh, within the expiration date.

In order for proper nutrition at home to give the necessary results, it should last not a week, but months, achieving a complete habit of the body. There is an approximate diet that you need to adhere to for a whole month, then make small changes in the diet so as not to disgust the body for monotony.

Another option for a weekly menu for PP

It is difficult to compose a menu for a month, so from the end of the week you always need to create a diet for the next 7 days, then make other tasty changes to it every week. Now we will consider a slightly different diet, which will allow you to feel great within a month, to lose extra pounds.

Monday

• Breakfast - oatmeal with banana and nuts.
• Snack - tea.
• Lunch - buckwheat porridge without oil with vegetables.
• Afternoon snack - baked apple.
• Dinner - chicken breast with vegetables.

• Breakfast - a glass of yogurt and a cheesecake.
• Snack - kefir.
• Lunch - vegetable broth soup, tea.
• Afternoon snack - an apple.
• Dinner - steamed baked fish.

• Breakfast - curd casserole with raisins, tea.
• Snack - a glass of water.
• Lunch - lean borscht.
• Afternoon snack - orange.
• Dinner - steamed turkey, tomato and cucumber.

• Breakfast - omelet with mushrooms.
• Snack - kefir.
• Lunch - soup and chicken breast.
• Afternoon snack - dried fruits.
• Dinner - vegetable salad.

• Breakfast - oatmeal, tea.
• Snack - fruit salad.
• Lunch - buckwheat with chicken.
• Afternoon snack - a glass of kefir.
• Dinner - vegetable salad.

• Breakfast - whole grain avocado sandwich, tea.
• Snack - banana.
• Lunch - rice porridge with chicken pieces.
• Afternoon snack - hazelnuts.
• Dinner - low-fat cottage cheese.

Sunday

• Breakfast - oatmeal stuffed with peanut butter and banana.
• Snack - an apple.
• Lunch - vegetable soup, buckwheat with chicken.
• Afternoon snack - dried fruits.
• Dinner - salad of radishes, tomatoes, cucumbers and herbs.

During the month, the diet can be slightly changed by adding other tasty and healthy foods that will contribute to rapid weight loss, achieving good shape and increased self-esteem.

What results can you achieve in a month?

With a properly composed menu for every day for weight loss, the first changes can be observed after a few weeks. At the end of the first month, the scales will show significant changes, and the volumes will also decrease. Many people are interested in the question, what results can be achieved with proper nutrition for weight loss in a month, and what to expect?

It should be said right away that the process of losing weight is a rather individual process, it depends on many factors, so it is impossible to say the exact figure for losing weight. If you follow all the rules, do not abuse harmful products, you can lose from 4 to 8 kg of excess weight in a month, depending on the initial indicators. This is a rather significant figure for everyone who is losing weight, but there is no need to dwell on it if there is a pronounced excess weight.

The best recipes for proper nutrition for weight loss

A weight loss menu should have simple but effective recipes for proper weight loss nutrition for every day. Below are some effective recipes that will allow you to achieve the desired result without making the diet painful and difficult.

Breakfast recipes

Breakfast is the healthiest meal of the day, which must be complete and nutritious. Of course, you do not need to eat heavy meat, soups or other similar foods for breakfast. We will give some examples of weight loss recipes that you should pay attention to.

Oatmeal on the water

You need to take 40 g of oatmeal, add it to boiling water in a 1: 2 ratio, and cook for 10-15 minutes. After that, half a teaspoon of honey, a bunch of nuts for every taste, and also half a banana are added to it.

Oatmeal

For cooking you will need:

• 40-50 g of oatmeal;
• Half a tablespoon of milk or kefir;
• Egg;
• Salt.

All ingredients are churned into a homogeneous gruel in a blender or with a mixer, and baked in a preheated pan over low heat under a closed lid. You need to bake on both sides. The process takes up to 5 minutes.

Buckwheat porridge with cottage cheese

Ingredients:

• Buckwheat;
• Soft cottage cheese;
• Frozen or fresh berries.

First, you need to cook buckwheat according to the standard recipe, then add 2-3 tablespoons of soft cottage cheese and berries to it to taste, mix everything well and eat it for breakfast.

Healthy lunch

Weight loss meals for lunch should also be healthy and satisfying, the following are ideal options.

Vegetable soup

Ingredients:

• Potato;
• Carrot;
• Broccoli;
• Cabbage;
• Greens.

You need to cut all the ingredients into cubes and send them to boiled water for cooking. Season with salt or spices to taste. This soup goes well with chicken breast.

Rice porridge with vegetables

Ingredients:

• Carrot;
• Salt;
• Water.

First you need to chop the onions and carrots, fry them in a drop of olive oil. Then add washed rice to them, mix and pour over water. Season with salt and cook covered over medium heat for 15-20 minutes, controlling the readiness.

What can you eat for dinner?

Dinner is a meal 2-3 hours before bedtime, so it should be as light and tasty as possible. A healthy diet is responsible for healthy sleep and a good mood in the morning.

Cottage cheese with fruit

Ingredients:

• Soft cottage cheese;
• Banana;
• Kiwi.

You need to mix cottage cheese with fruit or knock down into a uniform consistency in a blender. It will turn out to be a rather tasty and nutritious dinner.

Chicken breast with vegetables

Ingredients:

• Chicken breast;
• A tomato;
• Cucumber;
• Celery.

First you need to boil the chicken breast in salted water, it will take up to 25 minutes. Vegetables can be used to make a salad with olive oil or slices.

The right snacks

Among the simplest and most delicious snacks, there are vegetables, fruits, kefir or yogurt. They quickly saturate, satisfy hunger, fill the body with useful components, prolong the opportunity to wait for lunch or dinner without interruption.

In order to dispel myths about proper nutrition, you can watch this video:

Can you afford to deviate from the principles of proper nutrition?

Many people who lose weight are interested in this issue, because all the time there is absolutely not the kind of products that they would like, it is simply impossible. The weight loss menu always has limitations, but this does not mean at all that it is impossible to deviate from the principles of such nutrition.

Once a week, it is possible and even useful to make yourself a cheat meal, which will include the intake of sweets, fast food, carbonated drinks and other harmful substances. But, the main thing to remember is that such indulgences can be only once a week, and provided that they do not allow you to go beyond the permissible calorie content. If you keep track of your weight, taking a single meal of prohibited foods per week will not worsen your results.

Only proper nutrition for losing weight by day, the recipes for which are proposed in this article, will help you achieve harmony. Without changing the diet, physical activity will not bring the desired result.

In everyday life, we sometimes starve and sometimes overeat, instead of eating balanced, separate and regularly. Fitness girls who train 3-4 times a week should know how to replenish energy costs harmlessly for the figure.

Diet basics. Where to start and why you need it.

Proper nutrition for the whole day is a guarantee of health and harmony: using recipes for losing weight, you will readjust to the correct regimen without torment and starvation. It should be noted that supply system designed for every day has many advantages:

• lack of hunger and stomach cramps;
• individual menu planning;
• lack of categorical taboos.

The only difficulty with the proper nutrition menu is the long-term process. A diet based on healthy food will be more effective when you exercise or get a massage. Slimming exercises at home are suggested in this video.

List of products for weight loss: proper nutrition of the menu for every day

Based on wholesome foods containing fiber, minerals and vitamins, you can compose individual menu... The beneficial properties of vegetables, fruits, legumes, fish should not be underestimated. All weight loss products can be divided into main categories:

• Protein;
• Dairy;
• Cereals;
• Nuts;
• Vegetables fruits.

Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be eaten more than four times a week. Chicken and turkey are the best meats for those who are losing weight. For example, Ducan's diet, known all over the world, suggests combining pure protein with vegetables at the stage of alternation. You can learn more about this power system in this video.

The calorie content of an egg is only 80kKl, proteins and vitamins are perfectly absorbed by the body.

Without dairy products, you will not get rid of those extra pounds. Linoleic acid and calcium contained in kefir and cottage cheese help to satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.

Many fitonies refuse cereals, and in fact cereals help you lose weight, as they remove toxins from the body. Cook in water without oil.

Barley is hypoallergenic, and millet lowers cholesterol levels. Buckwheat is a source of iron, and oatmeal has a cleansing effect, therefore it is considered a beauty product.

No vegetables even daily workouts in the gym will not help make your figure slim. Pay attention to the items that must be on your menu. Carrots and tomatoes remove cholesterol, protect against cancer. Zucchini, celery, and beets can improve bowel function. Cucumber and cabbage make muscles more resilient, while pumpkin boosts metabolism.

Proper nutrition of the menu for a week: recipes for every day for health and slimness

You won't get results without a diet. How to lose weight if half of the daily ration is eaten by you during dinner, and there is simply no morning meal?

The secret of proper nutrition for weight loss is simple - calorie expenditure should be greater than the amount of food consumed for energy. The table of calorie content of products will help to compose an individual menu.

Using mass index calculator, you can get your ideal weight taking into account age, height, physique. By calculating your body mass index, you will understand how many extra pounds you need to lose.

Healthy and proper nutrition for every day is an ideal scheme for losing weight, and recipes for dishes do not require lengthy preparation. We offer the option of proper nutrition: a menu for every day will help to achieve weight loss and avoid the lack of valuable micronutrients.

For breakfast- cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90kKl / 100gr.

Casserole

For cooking, you will need such Ingredients:

• Eggs-3pcs;
• Sugar - 100g;
• Cottage cheese-500gr;
• Semolina-2 tbsp. l;
• Raisins and dried apricots-50gr;
• Sour cream -100gr;
• Salt.

The semolina is combined with sour cream and mixed to swell for half an hour. Pour boiling water over raisins and dried apricots. Cottage cheese is rubbed through a sieve or chopped with a blender to make the casserole more fluffy. Sugar and eggs are added to the mashed curd mass. Pour semolina with sour cream into the total mass.

Excess moisture from dried apricots and raisins is eliminated by blotting with a napkin. The form is greased with butter and the mass is spread into it. The dish is placed in the preheated oven up to +180 degrees. Bake for 40 minutes until golden brown. When serving, garnish with fruits, sour cream.

The lunchtime meal must include a hot dish. We suggest making delicious rice soup with squid and peas. The calorie content of the dish is 145kKl / 100gr.

Squid and Rice Soup

For cooking you need such Components:

• Squid fillet-400gr;.
• Rice - 2/3 cups;.
• Green peas - 1/2 cup ;.
• Bulb;.
• Butter-1 st. l ;.
• Salt, spices, herbs.

Rice groats are boiled until half cooked, and the vegetables are cut into strips and sautéed in oil. Squid peeled, cut. Vegetables are placed in the broth, after 15 minutes, rice, squid and peas are added. Cook until tender. Sprinkle with herbs before serving.

Dinner should be satisfying and light. The ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80kKl / 100gr.

Stuffed zucchini

To create a culinary masterpiece, you will need such products:

• Minced meat - 300gr;
• Zucchini - 2 pcs;
• Rice - ½ cup;
• Carrots-1pc;
• Onion-1pc;
• Broth-1 glass;
• Sour cream and tomato paste - 1 tbsp each l;
• Salt, garlic, pepper.

Zucchini is cut into transverse pieces, after removing the pulp. Rice is boiled until half cooked and mixed with minced meat. Courgette "boats" stuff with the mixture, put in a mold and pour over the sauce.

For the preparation of the sauce, zucchini pulp, carrots and onions are used.

The ingredients are stewed in a skillet with a small amount of oil, garlic, broth (water) are added. At the final stage - put tomato paste with sour cream, salt, pepper.

The zucchini in the sauce is stewed for 40 minutes under the lid. Sprinkle with fresh herbs when serving.

Proper nutrition: proven recipes for guaranteed results

Usually, phyto-babies do not have enough patience and time to check the table of proper nutrition and calculate the calorie content of each piece. If scrupulousness is not your character, use a diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!

The peculiarity of the diet plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes, and do not get stuck on the same items.

Breakfast

1. Cottage cheese with sour cream and fresh fruit.
2. Chicken breast or salmon sandwich. A glass of kefir, yogurt.
3. Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
4. Omelet of 3 eggs, fruit salad.

Dinner

1. Vegetable rice cream soup.
2. Vegetable lasagna.
3. Goulash with whole grain pasta.
4. Cauliflower, breaded.

Dinner

1. Vegetable stew with chicken breast.
2. Seafood with brown rice.
3. Boiled beef with vegetables.
4. Cottage cheese casserole and salad.

When building a menu of proper nutrition, do not forget that prohibited such positions as fast food, baked goods, confectionery, dry mixes and muesli remain. Give up carbonated drinks and alcohol - and you will see the result in a week. Fatty and smoked food leads to acne, acne, problems with oily hair. Having cleared your menu of harmful products, you will see not only a decrease in volume, but also external signs of a healthier body. A healthy eating video for every day will help you achieve your desired goal.

Snack options: eating right

The high-calorie nuts give you a feeling of fullness, making them ideal for snacks. Peanuts, walnuts and pine nuts rejuvenate and accelerate metabolic processes. Daily rate- no more than two walnuts or 20 almonds.

Foods containing fiber - berries and fruits. Delicious treats save you from hunger between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. The beneficial properties of these fruits are known to everyone.

Alternatively, you can use crackers with low-fat cheese. Raw carrots, mangoes, dried cherries will help get rid of the annoying feeling of hunger. Drink a glass of plain kefir or yogurt.

Tips for women after 30-40 years. Where to begin. How to plan.

In adulthood, the body begins to change. If you can lose weight at 20 in just a week, then after the 40-year mark, metabolic processes slow down, and therefore, fat is deposited. The main recommendations for nutrition are:

1. Get plenty of calcium, protein, and water.
2. Minimize carbohydrates and fats.
3. Fluid restriction can lead to sagging skin.
4. You can keep your body weight normal with the help of fasting days.
5. An optimal training program is needed.

The optimal amount of calories per day is 1500. You can calculate the amount more accurately using a simple formula: the weight is multiplied by 22 and subtracted by 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day will be lazy oatmeal, which you can cook the day before.

Oatmeal for the lazy

Cooking components:

• Oatmeal - 30g;
• Chia seeds - 1 tbsp spoon;
• Greek yogurt - 60g;
• Milk - 80ml;
• Honey - 1 hour l;
• Pomegranate seeds;
• Coconut flakes;
• Cinnamon or sugar - 1 tsp;
• Raisins - 1st tbsp. l;
• Nuts - 1 tablespoon

Several types of oatmeal can help you gain energy in the early morning. These ingredients are designed to make two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft consistency. The video below will help you get the most delicious breakfast without too much hassle.

Proper nutrition for weight loss: combining products

Did you know that the wrong combination of products can lead to weight gain, disruption of the gastrointestinal tract? Protein foods are combined with kale, beans, zucchini, spinach and other starch-free foods.

Starchy ones are supplemented with herbs, radishes, tomatoes and radishes. It is not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.

Fruit with nuts is the perfect combination. Eat the gifts of the garden for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.

You do not need to memorize the calorie content of all positions. Just pay attention to the content of BJU and the number of calories when shopping for goods in the store. Perfect correct harmony- get up from the table with a slight feeling of hunger.

Even if you've pampered yourself with a dessert or cake, don't panic. Stress contributes to the fact that you will absorb food in unrealistic quantities, without feeling the taste and satiety. Knowing that there is a "sin" behind you in the form of an excess of calories, work out what you eat during exercise.

Systematic proper nutrition for weight loss by day- much better than rigid diets: recipes for simple and healthy meals will diversify your diet.

Proper nutrition is a diet that contributes to the normal functioning, development and renewal of body cells. This concept does not establish strict restrictions on the formation of the menu for every day, but only indicates the principles that help to eat well, varied and with health benefits. Therefore, not all diets can be attributed to PP.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on the sides and hips, men - from the "beer belly", and professional athletes use diets to "dry" the figure for the competition.

There are also those who are forced to turn to nutritionists for serious nutritional illnesses. All are united by one thing - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the correct psychological attitude. You shouldn't aim for hard restrictions and rejection of your favorite foods.

Nutritionist, sports nutritionist

Rule number one! PP is not a diet, but a change in eating habits and lifestyle!

At first, you should not even think about calculating the calorie content of the menu. Start simple. For example, use small cookware. So you "accustom" the stomach to small amounts of food.

Divide your daily diet into 3 main meals and 2 snacks, or 5 equal meals. Eating a fractional meal will help you cope with intense hunger.

At the same time, gradually reduce your intake of sweets. For example, put in tea not 3 tablespoons of sugar, but two; do not eat a whole piece of cake at a time, but half. Thus, you will not feel left out and soon get rid of "gluttony".

Approach physical activity carefully. Your task is to smoothly "turn on" the body into an active lifestyle, and not exhaust yourself on the simulators. If fitness is not available, do simple weight loss exercises at home. But do not rush to immediately twist the hoop at the waist or jump rope. Jumping will put a dangerous strain on your joints if you are overweight. Start small:

• walk more, walk in the park;
• use stairs instead of lifts.

At the gym, do some light cardio workouts:

• exercise on a stationary bike, ellipse;
• walk along the path.

Estimated Calorie Counting

Don't worry, you don't have to calculate the exact calorie intake for each serving. On the Internet, you can find food calorie tables. Compare your daily ration with the data found and calculate the excess.

In order not to be mistaken, first determine the individual calorie requirement. To do this, we recommend using the Mifflin-San Geor technique. The counting scheme for women is as follows:

• multiply your own weight by 10;
• add your height multiplied by 6.25 to the resulting value;
• subtract 161 and age multiplied by 5 from the resulting figure;
• multiply the total by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70 × 10 + 170 × 6.25 - 30 × 5 - 161) × 1.2 = 1742 kcal

For convenience, use a calculator and fill in your data.

What is proper nutrition? This is not a limited food diet, nor is it an abstract type of diet. The menu for every day can be composed of ordinary dishes, and you don't have to limit yourself in types of food either. Healthy food choices, portion control and proper preparation are the keys to slimness, health and excellent sports performance for those who exercise. Plus, eating right is much easier than any of the existing diets. It is enough to learn how to combine products.

There are only two scientifically based principles of proper nutrition. First, the amount of proteins, fats and carbohydrates in the diet, as well as its energy value, depend on the gender, age of the person, and his occupation. Energy expenditure should exceed the amount of nutrients that "comes" with food if a person wants to lose weight. This applies to all nutritional menus.

The second scientifically based principle is product variety. In addition to macronutrients, that is, proteins, fats and carbohydrates, the body needs vitamins, minerals, and fiber. They are found in food in varying proportions.

The rest of the principles are complementary:

• Drink enough water... The norm is 30 ml per kilogram of weight for normal conditions, and 40 for high humidity and hot climates. Some scientists take into account water from soups, vegetables, and tea with coffee, others do not. For a simple user, it is enough to know that more than 300 ml of hot drinks a day, and more than 1 serving of soup are overkill;
• Eat at regular intervals... Previously, it was called the "principle of fractional nutrition", but in the 2000s, a number of studies have confirmed that you need to eat 5-7 times a day only if you are a professional athlete or suffer from a disease that does not allow you to eat substantial portions. For an ordinary person, it is enough to eat every 3-5 hours, but strictly at the same time, so as not to overload the digestive organs and maintain a stable blood glucose level;
• Last meal - a couple of hours before bed... This is necessary so that nutrients have time to enter the bloodstream, and the body really recovers at night, "repairs" damaged tissues during physical exertion, "pumps" immunity, and does not digest food;
• Moderation in food... Overeating, feeling of heaviness and lethargy after eating are faithful companions of obesity and excess weight. Most people should leave the table feeling mildly hungry. The latter does not apply to athletes and advanced fitnessists, they must eat so much that satiety occurs, and all the planned calories, proteins, fats and carbohydrates are in the body, and not just "planned";
• The basis of the diet is whole, natural foods... Yes, about 20% of energy can be obtained from dried fruits, properly prepared canned vegetables, and frozen meat and fish, but it is better to cook with whole grains, fresh vegetables, lean meat and fish that have not been frozen for a long time. Residents of the northern regions should pay attention to pickled vegetables;
• Limiting simple carbohydrates... For a person engaged in physical labor, strength training in a powerlifting style, or sprint running, there is no fundamental difference when there are simple carbohydrates. For the average person, it is better to "surround" strength training with them, and choose only fruits, dried fruits, or low-fat sweets like marshmallows. The total share of sweets in the diet should not exceed 10-20% of calories. The second number is for the physically active;
• Breakfast is better to eat... But filling the first meal depends on the rate of absorption of carbohydrates. There are people who quickly digest and assimilate such food. They are not advised to have a breakfast of empty oatmeal, not even fruit or honey. So it is better for the first meal to eat scrambled eggs, or lean meat with any boiled cereals, for example, with buckwheat;
• Large amounts of fried food equals unhealthy liver and fat metabolism disorders... That is why food for proper nutrition is advised to stew, bake, and grill, but not fry in a large amount of oil. Maximum - fry chicken breast or vegetables in a little coconut or olive oil, and eat it no more than a couple of times a week

Modern science has abandoned the concept of harmful products. Food is divided into natural and not so. The latter should not be more than 20% in the diet. Natural - these are whole grain cereals, meat, fish, bird eggs, fish roe, dairy products with a low percentage of fat, natural vegetable oils, high quality butter, nuts, dried fruits, fruits, vegetables, and honey. Sources of simple carbohydrates should be "dosed" for weight loss - these are dried fruits, fruits, and honey. Nuts are also limited due to their high calorie content. It is impossible to exclude egg yolks and butter - they contain animal fat necessary for the synthesis of sex hormones. Girls who do not eat it for years are faced with menstrual irregularities, deterioration in the quality of skin, hair, nails.

Processed foods that can be eaten with a healthy diet are durum pasta, wholemeal bread, and bran ball. Conditionally healthy processed foods include Hercules oatmeal without added sugar, buckwheat and wheat flakes, and whole grain breads.

Sweets, sweets, convenience foods and fast food, 3 in 1 drinks, coffee with cream from a vending machine, soda, juice and alcohol are best kept to the required minimum. Is there any food you can get better from? Modern dietetics claims that the point is not in certain foods, but in the total calorie content of the diet. Yes, a girl who eats shawarma, McDonald's, sweets and 3-in-1 coffee is easier to gain weight than a girl who cooks buckwheat, bakes chicken, and cuts cucumber salads. But the reason is not only in the quality of food, but in the fact that it has more calories per 100 g of weight. With the same portion size, the girl simply gets more excess energy.

On proper nutrition, it is advised to exclude all of the above, in fast food chains, limit yourself to salad with chicken breast or shrimps, and Americano or tea without sugar, in canteens there is a side dish of cereals and meat or fish, and on "feast days" - to sit closer to meat , vegetables, and fruits.

Important: alcohol according to WHO standards can be drunk in the amount of two glasses of 150 ml of dry wine per week, or two bottles of 0.33 beer. But even this amount disrupts the metabolism of fats and the functioning of the liver, therefore, in the phase of active weight loss, it is better to give alcohol to the enemy.

There are two menu options. Usually on the Internet they write something like a set of dishes that do not correlate with each other, which you have to cook for yourself every day. This is not a prerequisite. The entire progressive world has long been using the so-called "block cooking" for weight loss.

Two days a week are chosen, usually Sunday and Wednesday. On these days, two meat or meat and fish dishes are prepared, one large dish of stewed vegetables, and 2-3 types of cereals are boiled. Further portions of "cereal plus protein" and "protein plus vegetables" are laid out in containers. All that remains is to take fruit with you, or cut a vegetable salad.

The menu "for aesthetes" and lovers of cooking every day may look like this.

Monday

In the morning we warm up oatmeal soaked in a glass of water in the evening, add grated apple and a spoonful of protein or cottage cheese. For lunch - a portion of meat or fish with broth, stewed vegetables, cereals or pasta in the form of a hot dish. For dinner - stewed mushrooms with vegetables, a portion of brown rice. Snacks - fruits, a handful of nuts, yogurt, or high protein cottage cheese. You can eat a boiled egg if there was no omelet for breakfast that day. For those who lack protein, you can add a casserole to the diet.

Slice the apple, microwave, remove the middle, mix with the curd, add flax or chia seeds, and sweetener. This will make breakfast. You can complement it with tea or cinnamon coffee. For lunch - vegetable or fish soup, vegetable salad, with whole grain bread. Put some chicken breast in the salad to get the protein intake. Dinner - baked potatoes, plus country cheese or unsalted feta cheese. The snacks are the same, the menu is suitable for vegetarians, if you change the breast for soy products.

Wednesday

A whole grain toast for breakfast is a great way to start the day with creamy cottage cheese or homemade cheese and some honey. Hungry? Eat any other vegetable salad and have coffee. For lunch, you can make pumpkin soup with chicken breast and season it with a drop of butter. Dinner - fish or breast with vegetable salad, sugar-free rosehip broth, you can sweeten it with fitparade.

Thursday

Protein omelet is good when 2 whole eggs are added to the proteins. So, 4 proteins, 2 eggs, cereal bread and a green apple, celery and parsley smoothie to start the day. For lunch - any chicken soup and vegetable salad. We do not add mayonnaise to the water. Dinner - steamed fish or seafood with baked potatoes.

Cottage cheese with fruit is a gourmet breakfast, especially if the cottage cheese is natural and medium fat. You can add a spoonful of milk and beat everything with a blender to get a delicious curd dessert. For lunch - soup with salmon or mackerel, plus a vegetable salad. Dinner - cottage cheese casserole with fruit.

Saturday

Oatmeal or buckwheat flakes with berries. You can add cottage cheese or protein for protein. Lunch - a dish of stewed cabbage or cauliflower, meat cutlet or lean fish. Vegetable juice. Dinner - barley porridge, beef stew without added fat.

Sunday

A glass of milk, zucchini or pumpkin pancakes. For lunch - mushroom soup, and vegetable salad with corn. Dinner - grilled fish with vegetables.

Important: you can choose a snack yourself, this menu is not a dogma. Serving sizes should be calculated based on daily energy requirements for effective weight loss.

How to organize proper nutrition for weight loss?

The rate of weight loss should not exceed 1 kg per week. It is necessary to calculate the calorie content and BJU so as to drop from 500 to 1000 g per week. This is usually achieved by reducing the daily caloric intake by 200-300 kcal from the energy requirement. In calorie counters like "Fat Secret" you need to choose "slow weight loss". Higher rates will lead to weight loss at the expense of muscle mass. This increases the risk of osteoporosis, significantly impairs the appearance of the figure and slows down the metabolism. If you continue to lose weight too quickly, you will need to eat very little to maintain your weight. It is difficult, therefore, they recover after strict diets.

Proper nutrition for weight loss is not a diet. Sitting for a week, draining a kilogram of water, and then returning to a fast food restaurant will not work. You need to stick to this diet for about 12-15 weeks in order to seriously lose weight. Then the weight is maintained. Add 1-2 servings of cereals or bread to the diet, and take a break from a calorie deficit. If it is necessary to continue losing weight, they return to it after a few months.

Proper nutrition should be accompanied by feasible physical activity. The WHO recommends half an hour of aerobic activity every day. Healthy women need to add bodyweight or resistance training to keep their metabolic rate at a good level.