Menu of proper nutrition for weight loss for every day with recipes. Proper nutrition for weight loss - menu for the week

Doctors, fitness instructors, nutritionists, for all questions about weight loss that is safe for the body, are advised to adhere to the principles of proper nutrition for weight loss. They recommend the same system both for gaining mass and for maintaining a figure, which helps to understand that a healthy diet is universal and with it you can achieve any goals when building a body. However, how to tailor the general rules for a specific goal and should we perceive proper nutrition as a strict diet with a ban on any left-handedness?

What is proper nutrition for weight loss

Losing weight without sacrificing health and stress due to hunger is what a healthy diet gives you. Some are frightened by the need to count the volume of portions, weighing products, but after several weeks on proper nutrition, a person learns to determine by eye what he can eat and how much. This system does not imply a clear adherence to grams, so the minimum error will not provoke weight stagnation.

Correct ratio of proteins, fats and carbohydrates

Every food is made up of nutrients, and the 3 most important ones are proteins, fats and carbohydrates. They are abbreviated as BJU. The ratio of these elements in the daily diet is as important for the quality of the body as the total amount of food per day. According to nutritionists, the issue of BJU balance should be put at the forefront, because. if you violate these principles of fat burning when losing weight, you will not get.

Proper nutrition for weight loss involves an individual calculation of the amount of each nutrient and several basic principles related to this:

• Carbohydrates- a key nutrient that supplies the body with energy, so it should take half the daily plate or a little more. With an individual calculation, the amount of protein per day is 4 g for each kilogram of your weight.
• Fats- also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need. For the normal functioning of the body, the consumption of 1.1 g of fat for every kilogram of weight is required.
• Squirrels- "bricks" of your muscles. Some open sources advise focusing on them when losing weight, but the principles of proper nutrition for weight loss without harm to the body refute this recommendation. More than 1 g (per 1 kg of net weight) a person who does not have sports training does not need to eat.

Daily calorie intake

The amount of food a person can and should eat in a day is determined by their basal metabolic rate. This indicator is calculated individually, taking into account indicators:

• gender;
• weight;
• growth;
• age.

However, the resulting number is not final if you decide to start losing or gaining weight. It also does not take into account physical activity - even a walk from home to work, i.e. implies the number of calories that a lying person needs to live. According to the principles of proper nutrition, it is necessary to additionally multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing number by 10-20%.

Principles of proper nutrition for weight loss

In addition to the calorie and BJU norms indicated above, a healthy diet is based on a few more rules that you need to know and follow:

• Avoid starvation.
• Don't skip main meals.
• Breakfast and lunch are more satisfying than dinner.
• Give preference to fresh vegetables, not thermally processed.
• Try not to use salt when cooking.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

Products for weight loss

Sweet fight, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet. However, a healthy menu is much more varied, and recipes for healthy dishes can even look no worse than “bad” ones and catch up with restaurant ones in appearance. The number of allowed products is significantly higher than the list of prohibitions, and after changing eating habits (mostly formed in 3 weeks), you will no longer feel deprivation.

What can you eat to lose weight

The list of products that do not prevent the reduction of fat reserves is long enough so that you can create the right menu for yourself for a month, almost without repeating. Mostly, the ideas of dishes are limited by the assortment in grocery stores or the skills of the hostess. Experts call absolutely dietary products:

• cereals- sources of slow carbohydrates and vitamins of group B. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
• Legumes- light vegetable protein. Chickpeas, lentils, beans are ideal for weight loss, but it is better not to lean on peas.
• Eggs- up to 2 per day, if with yolk, and up to 4, if only protein.
• Vegetables- it contains fiber, i.e. dietary fibre. Even potatoes are allowed, but the volume of its consumption is reduced.
• Fruits and dried fruits- a great replacement for factory sweets.
• Milk– minimum to prevent calcium deficiency, lactose-free.
• Dairy products- with caution, in the late afternoon, yoghurts will be only natural.
• Cottage cheese- preferably low-fat, but it is not necessary to look for low-fat.
• Cheese- Predominantly hard.
• Honey, nuts.
• Vegetable oil- preferably olive, up to 30 ml per day.

What to give up when losing weight

The main enemies of the figure and the factors that prevent weight loss are saturated fats and fast carbohydrates. It is ideal to completely eliminate them from the diet during weight loss, but proper nutrition is not a diet of lettuce and chicken breast. You are not forbidden to treat yourself to ice cream (simple carbs, milk sugar), chocolate (simple carbs), or even fried potatoes (saturated fat), but they should:

• keep within the norm of daily caloric content;
• be introduced into the menu rarely and not at bedtime.

Proper nutrition for weight loss involves an emphasis on healthy food, so it is advisable to remove from the diet as much as possible:

• sausages and their "relatives" - sausages, sausages, etc.;
• sugar (pay attention to the composition of the products);
• mayonnaise;
• sweet;
• pastries.

Diet plan for weight loss

In addition to allowed and prohibited foods, there are several points that you should also think about when making up a diet for the day:

• type of heat treatment;
• portion size;
• meal frequency;
• drinking regime.

How to cook the right food

The number of recipes for healthy dishes is slightly less than the standard ones, so you don’t have to worry about the lack of culinary ideas. All methods of heat treatment are available to you, including frying, only it is produced without oil, in a special non-stick frying pan. You can:

• cook;
• bake;
• cook in a double boiler;
• put out;
• grill.

How many times a day to eat

A permanent feeling of hunger is not what promotes proper nutrition for weight loss, even if you need to lose weight urgently. Subject to the above principles of BJU balance, you will not starve, because. carbohydrates will give the desired degree of saturation. However, in addition to this, it is important to strictly adhere to the diet, which will help get rid of the every minute desire to chew something. According to nutritionists, the correct diet is to eat up to 6 times a day. However, this figure is determined individually:

• If you ate a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
• If you had a snack with vegetables, after 2 hours the body needs to be given a new “dose” of food.
• According to the rules of a healthy diet, it is advisable not to take long (longer than 4 hours) breaks in the menu so as not to provoke a drop in sugar, which will lead to insulin surges and a slowdown in metabolism.

Serving size with proper nutrition for weight loss

Eating your fill or feeling hungry after eating? The question that torments most women who take out the scales before cooking. For some, weight loss inexorably entails reducing portions to ridiculous sizes, which provokes breakdowns, because. saturation does not occur. Doctors do not agree with this policy - even for weight loss, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel empty in your stomach, but do not suffer from overeating.

• The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of your palm.
• The volume of cereals, pasta - a handful, typed into your palm, i.e. 50 g or more.
• You need to eat a lot of vegetables, so their portion is palms folded in a boat (the products are cut).
• It is desirable to coordinate the correct portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.

Compliance with the drinking regime

Some women and men underestimate the importance of water in the diet, especially when losing weight. Someone replaces the concepts of “drinking” and “tea” or “coffee”, however, the drinking regimen is pure, non-carbonated water, which does not actively burn fat, but is necessary for weight loss. Failure to follow the correct drinking regimen leads to stagnation of lymph, thickening of the blood, dehydration, swelling, poor skin tone and poor health.

• A glass of water before meals is a must on your menu.
• Each cup of coffee must be compensated with 0.6 liters of pure water, as This drink causes dehydration.
• Juices, compotes and other drinks are food, they do not count towards the regimen.
• Forget about the 2-liter rule: the optimal amount of water is calculated individually. The norm for a person is 30 mg / kg.

Proper balanced nutrition for weight loss - menu

In order to bring understanding to the method of compiling a daily diet, below is a menu for weight loss that does not cause hunger. This scheme can be expanded by adding 1-2 more snacks with vegetables / fruits, cheese, nuts. Sample daily nutrition program:

• Breakfast. Oatmeal or other porridge on the water. A handful of almonds, a spoonful of honey.
• Snack. Whole-grain bread, hard cheese (up to 40 g), a bunch of greens.
• Dinner. Chicken broth with vegetables, a piece of boiled chicken meat.
• afternoon tea. Salad of canned red beans, bell peppers and cucumbers.
• Dinner. Baked flounder with asparagus and orange.

Video: healthy eating rules for weight loss

Let's continue the topic of proper nutrition. There are effective and simple healthy diet recipes for weight loss. You can freely choose products for yourself and pick up (create) an individual menu for every day at home.

When asked about safe weight loss options for the body, doctors, fitness instructors and other nutritionists recommend adhering to certain principles of proper nutrition for weight loss. They recommend the same diet for gaining muscle mass, maintaining a figure, from which it becomes clear that a healthy diet is universal.

A healthy diet allows weight loss without compromising health. Some people are scared off by the need to calculate the volume of portions, weighing products. After a few weeks on a proper diet, a person can already determine by eye what can be eaten and how much. And what not. This nutrition system does not imply a clear adherence to grams, minimal errors do not provoke weight stagnation.

Proteins, fats and carbohydrates: the right ratio

Any nutritious food consists of nutrients, the basis is the three most important components: proteins, fats and carbohydrates. BJU is an abbreviated abbreviation. An adequate ratio of these elements in the daily diet is as important as the total amount of food per day. According to nutritionists, the issue of BJU balance is at the forefront, because if you violate the principles of fat burning, you will not get weight loss.

To reduce weight, proper nutrition involves an individual calculation of the amount of each nutrient and the basic principles associated with this:

1. Carbohydrates - a key nutrient, supplies energy, should take up half the daily plate or a little more. In an individual calculation, the amount of protein per day is 4 grams per kilogram of your weight.
2. Fats are a useful element, mainly a source of vitamins and acids needed by the nervous system and heart. For the normal functioning of the human body, it is required to consume 1.1 g of fat for every kilogram of weight.
3. Proteins are the building blocks of muscles. Some open sources advise focusing on them when losing weight, but the principles of proper nutrition for weight loss without harm to the body refute this recommendation. More than 1 g (per 1 kg of net weight) a person who does not have sports training does not need to eat.

Daily calorie intake

The amount of food that a person should eat in a day is determined by the basic metabolic rate. This indicator is calculated individually, depending on:

1. gender;
2. weight;
3. growth;
4. age.

At the same time, the resulting number is not absolute when you decide to reduce or gain weight. Small physical activity is not taken into account - a walk from home to work, that is, it implies the number of calories needed for the life of a recumbent person.

According to the principles of proper nutrition, it is required to additionally multiply this indicator by the level of body activity, and if weight loss is planned, then reduce the existing number by 10-20%.

Recipes and principles of proper nutrition for weight loss

In addition to the calorie and BJU norms indicated above, a healthy diet is based on other rules that you need to know and follow:

1. Avoid starvation.
2. Don't skip main meals.
3. Breakfast and lunch are more satisfying than dinner.
4. Give preference to fresh vegetables, not thermally processed.
5. Try not to use salt when cooking.

Products for weight loss

Buckwheat with a lettuce leaf is a friend, and sweet is an enemy! Probably, this is how women represent the daily diet of a person according to the principles of healthy eating. But a healthy menu is actually more varied, healthy recipes can look just as good as “bad” ones. The number of allowed products is higher than the list of prohibited ones. After changing your eating habits, after three weeks you will no longer feel deprivation.

What can you eat to lose weight

The list of products that do not interfere with the reduction of fat reserves is extensive so that you can create the right menu for a month, practically without repeating. Mostly food ideas are limited to what you can buy at the grocery store and the ability to cook.

Absolutely diet foods:

1. Legumes- light vegetable protein. Chickpeas, lentils, beans are ideal for weight loss, but it is better not to lean on peas.
2. Dairy products- with caution, in the late afternoon, yoghurts will be only natural.
3. cereals- sources of slow carbohydrates and vitamins of group B. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
4. Vegetable oil- preferably olive, up to 30 ml per day.
5. Honey, nuts.
6. Milk– minimum to prevent calcium deficiency, lactose-free.
7. Vegetables- it contains fiber, i.e. dietary fibre. Even potatoes are allowed, but the volume of its consumption is reduced.
8. Cheese- Predominantly hard.
9. Cottage cheese- preferably low-fat, but it is not necessary to look for low-fat.
10. Fruit and dried fruits are an excellent substitute for factory-made sweets.
11. Eggs- up to 2 per day, if with yolk, and up to 4, if only protein.

What to give up when losing weight

The main enemies of the figure that prevent weight loss are saturated fats and fast carbohydrates. At the time of weight loss, it is ideal to completely abandon them. It is not forbidden to occasionally eat ice cream (a simple carbohydrate), chocolate (similarly), fried potatoes (saturated fats). But at the same time you need:

1. keep within the norm of daily caloric content;
2. be introduced into the menu rarely and not at bedtime.

Proper nutrition for weight loss involves an emphasis on healthy food, so it is very necessary to remove from the diet:

1. sausages and their "relatives" - sausages, sausages;
2. sugar (pay attention to the composition of the products);
3. mayonnaise;
4. sweet;
5. pastries.

Diet plan for weight loss

In addition to allowed and prohibited foods, there are points that you should also think about when making up a diet for the day:

1. type of heat treatment;
2. portion size;
3. meal frequency;
4. drinking regime.

How to cook the right food

The number of recipes for healthy dishes is slightly less than the standard ones. All methods of heat treatment are available, including frying, but without oil, in a special non-stick frying pan.

You can:

1. cook;
2. bake;
3. cook in a double boiler;
4. put out;
5. grill.

How many times a day to eat

The presence of a constant feeling of hunger is not the main thing in proper nutrition for weight loss, or when you need to lose weight urgently. Subject to the above principles of BJU balance, you do not need to starve, because carbohydrates will give the desired degree of saturation. But in parallel with this, it is important to strictly adhere to food intake regimens that will help get rid of the constant desire to chew something. Proper diet - eating 5-6 times a day.

After eating a portion of meat, saturation can last up to four hours, and the product will also take a long time to digest.

When you have a snack on vegetables, after 2 hours the body needs to be given a new "dose" of food.

According to the rules of a healthy diet, do not take long (longer than four hours) breaks in the menu so as not to provoke a decrease in sugar, which leads to insulin spikes and a slowdown in metabolic rate.

Serving size with proper nutrition for weight loss

What to do: eat your fill or feel hungry after eating? The amount of food on the plate should be such that after 30 minutes you do not feel empty in the stomach, but also do not suffer from overeating.

1. The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of your palm.
2. The volume of cereals, pasta - a handful, typed into your palm, i.e. 50 g or more.
3. You need to eat a lot of vegetables, so their portion is palms folded in a boat (the products are cut).
4. It is desirable to coordinate the correct portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.

Compliance with the drinking regime

Some men and women underestimate the importance of water in the diet, especially when losing weight. Keep in mind that the drinking regimen is pure, non-carbonated water, which does not actively burn fat, but is necessary for weight loss. Failure to follow the correct drinking regimen leads to stagnation of lymph, thickening of the blood, dehydration, swelling, poor skin tone and poor health.

1. A glass of water before meals is a must on your menu.
2. Each cup of coffee must be compensated with 0.6 liters of pure water, as This drink causes dehydration.
3. Juices, compotes and other drinks are food, they do not count towards the regimen.
4. Forget about the 2-liter rule: the optimal amount of water is calculated individually. The norm for a person is 30 mg / kg.

Proper balanced nutrition for weight loss - menu

In order to bring understanding to the method of compiling a daily diet, below is a menu for weight loss that does not cause hunger. This scheme can be expanded by adding 1-2 more snacks with vegetables / fruits, cheese, nuts. Sample daily nutrition program:

1. Breakfast. Oatmeal or other porridge on the water. A handful of almonds, a spoonful of honey.
2. Snack. Whole-grain bread, hard cheese (up to 40 g), a bunch of greens.
3. Dinner. Chicken broth with vegetables, a piece of boiled chicken meat.
4. afternoon tea. Salad of canned red beans, bell peppers and cucumbers.
5. Dinner. Baked flounder with asparagus and orange.

Video: healthy eating rules for weight loss

Expensive products are not needed, exotic is not required. Simple principles that science has proven to prolong life and add health. The authors of the program “Food Alive and Dead” traveled half the world, recorded dozens of interviews and made brief conclusions on how to eat right.

1. 1. fewer calories. This is already considered one hundred percent scientific truth. It is estimated that a 20-30 percent reduction in caloric intake reduces the risk of diabetes by 50 percent and cancer by 70 percent. The explanation is this: now, as a rule, we eat much more than our body requires, which evolved under conditions of an abundance of physical activity and a chronic lack of food.
2. Too much meat is bad. The main centenarians of the world - the inhabitants of the Italian mountains, the Japanese island of Okinawa - rarely eat meat, a maximum of once a week. The basis of their diet is plants: vegetables, fruits, legumes, cereals, algae. This can be considered proven - such a diet prolongs life. Cancer, diabetes, heart attack and other diseases will not come.

To begin with, it is worth understanding that a healthy diet is not based on strict restrictions and depriving yourself of vital foods. Proper nutrition for weight loss is a balanced diet rich in all the necessary substances and minerals. Today I will tell you how to start eating right? From this article you will learn what you should pay attention to when compiling a diet.

To succeed in weight loss, it is better to start with small steps, but move steadily towards the intended goal.

Proper nutrition for weight loss depends on attitude, so set yourself up for success.

Instead of worrying too much about the calories and portion sizes eaten, it's better to pay attention to the freshness of the products, their variety and color. This way it will be much easier to focus on healthy food and start eating right to lose weight. Concentrate on easy recipes that include greens, vegetables and fruits.

You don't need to make a drastic change in your nutrition plan, because it's too difficult to immediately switch to a different lifestyle. And by gradually changing your preferences and tastes, you can form healthy eating habits and at the same time lose weight. How it works?

How to start the transition to proper nutrition for weight loss:

• replace butter, margarine and mayonnaise with olive oil.
• Instead of tea, drink pure water, especially if you like to drink a lot of tea.
• When preparing a salad, add as many vegetables as possible to it. For example, you can also add leafy greens to a Greek salad.
• replace milk with dairy products.
• Swap white bread for whole grains. d.
• make it a habit to eat fruit every day.

Focus on how you feel after eating a healthy meal. Healthy food brings feelings of cheerfulness and positive emotions, while unhealthy food brings nausea, flatulence and other inconveniences. Focusing on such points will help in the future to easily abandon harmful foods and establish proper nutrition for weight loss.

It is not necessary to immediately and completely eliminate the unhealthy foods that you love, as our goal is to reduce the likelihood of developing cancer and other diseases. But as practice shows, with sharp refusals to oneself, there is a high probability of breakdowns in everything, which aggravates the situation even worse and puts an end to weight loss.

Important: water and proper nutrition are interconnected, as it cleanses our body of waste and toxins, its lack is manifested by symptoms such as fatigue and headaches. By the way, we often confuse banal thirst with hunger. A glass drunk 30 minutes before a meal will set the stomach to full work.

Regular physical activity can motivate us to eat right and drink enough clean water.

Weight loss = moderation in everything.

In other words, you need to eat only the amount of food that our body needs, in no case overeat. In order for the feeling of fullness to come on time, you need to exclude the use of carbonated drinks and chew food thoroughly without rushing.

Our task is to start eating right to lose weight, which means reducing the amount of sugar and trans fats consumed, and increasing the intake of fresh fruits and vegetables. If you ate pizza for lunch, then you should cook a diet salad of chicken and vegetables for dinner. If the floor is a chocolate bar, then it is important to limit the next meal, but it is better to replace it with fruits and so on.

Try not to think about harmful, but favorite food. If you really want to eat a piece of cake, then limit yourself to a small portion. Remember that you need to pamper yourself, but much less often than you usually do. This practice allows you to reduce weight and reduce the harmful effects on the body.

How to implement proper nutrition for weight loss? Start by replacing your plates with smaller ones.

Fundamentals of proper nutrition - food is the source of a fulfilling life.

Food should be our medicine and source of strength and health. Therefore, we should be more responsible in its preparation. Just as for the quality construction of a house, only the best building materials are needed, so our body needs the whole spectrum of substances and elements for a full-fledged life.

• eating in front of the TV or computer leads to mindless overeating.
• find time for a quiet meal.
• listen to your body, maybe you are confusing hunger with thirst, which is enough to quench only by drinking a glass of water.
• make breakfast your main meal.
• never eat at night.

Eating fruits and vegetables promotes weight loss.

Fruits and vegetables are the basis of a healthy diet for weight loss, they are rich in dietary fiber, nutrients, antioxidants, and at the same time contain virtually no calories. Ideally, you need to eat five servings of fruits and vegetables per day (portions in this case are measured in pieces, for example, the daily norm: one apple, one kiwi, one medium carrot, a bunch of lettuce, one cucumber). Fruits and vegetables can be eaten fresh or in salads.

If you are determined to eat right and lose weight, you do not need to buy ready-made mashed potatoes or salads in stores, buy the necessary ingredients, and use a blender to make a fruit smoothie, for example. It doesn't take long, but you will be sure that you are eating healthy food, and not modified starch with dyes and preservatives.

Bright fruits usually contain a lot of vitamins and antioxidants. Add fresh berries to yogurt or cereal. Snack on vegetables like carrots, cherry tomatoes.

1. Include green leafy vegetables in your diet. Broccoli, Chinese cabbage.
2. Sweet vegetables: carrots, beets (can be in the form of freshly squeezed juice).
3. Fruits: Apples provide the body with the necessary dietary fiber, berries reduce the likelihood of cancer, oranges provide the body with vitamin C.

We need natural vitamins, not chemistry from a can!

Natural fruits and vegetables are hundreds of times more useful than any dietary supplements, because only in the aggregate of elements is the benefit based, and not on a separately elongated and heat-treated substance.

Healthy carbohydrates for weight loss.

Healthy or as they are also called slow carbohydrates: this includes whole grains, legumes, as well as vegetables and some fruits. Such food is digested slowly, which means that there is no sharp jump in insulin in the blood.

• whole grain wheat;
• brown brown rice;
• barley;
• buckwheat;
• Hercules;
• pearl barley.

Unhealthy (fast) carbohydrates: sugar (refined or sand) , white flour and rice, another cereal that is devoid of fiber and nutrients.

Proper nutrition for weight loss involves the exclusion of bread, pasta, noodles, breakfast cereals.

Healthy fats for weight loss.

Why do we need healthy fats? To nourish the brain, cells, heart, hair, skin and nails.

Include in your daily diet:

• monosaturated fats (rapeseed, olive, peanut oils, non-bitter almonds, hazelnuts, sesame and pumpkin seeds).
• polyunsaturated fats Omega-3,-6 (salmon, herring, sardines, unrefined linseed oil and walnuts).

What refined foods and trans fats should you avoid?

• saturated fats (red meat and whole milk);
• trans fats (margarine, crackers, candy, cookies, fried foods)

Is there a daily limit for saturated fats and trans fats?

To organize proper nutrition for weight loss, experts recommend reducing the intake of saturated fat to 7% of the total daily calories. Thus, if you need 2,000 calories per day, then 140 calories should come from saturated fat (16 grams).

No more than 20 (2 grams) calories should come from foods with trans fats. In other words, when you consider the amount of natural trans fats, there is no room for industrially produced ones.

Important: contrary to popular belief, many fats do not contribute to weight gain, but, on the contrary, improve metabolic processes and help to lose weight. The main cause of obesity is carbohydrates.

Calcium for bone health.

If calcium is not enough in terms of nutrition, then the body, in order to ensure its normal functioning, begins to draw it out of the skeletal system, which in turn inevitably leads to osteoporosis.

The recommended amount of calcium per day is 1000 mg. To replenish it, you need to eat foods rich in calcium. But caffeine, sweets and alcohol wash calcium out of the body, so it is advisable to consume coffee and sugar as little as possible. Vitamin D and K are essential for the absorption of calcium.

• milk and dairy products are very easily absorbed by the body. But we would recommend most of all to lean on sour milk.
• Vegetables and greens (kohlrabi, celery, broccoli, asparagus and common beans, zucchini) are rich in easily digestible calcium.

Proper nutrition and protein.

Why do we need protein? It consists of amino acids, which act as a building material, and therefore are necessary for our body like air. Meat contains the richest composition of amino acids, so contrary to the claims of vegans, meat should be present in the diet.

What is the Daily Value of Protein Needed?

• Adults need to eat 0.8 grams of protein per 1 kilogram of their own weight.

It is better to start eating right, replacing red meat with fish, chicken or vegetable protein (nuts, soy, beans), and this in turn will contribute to weight loss.

Sweets, pizza should be replaced with nuts and seeds, chicken meat, as well as low-fat dairy and soy products.

Learn to snack between meals correctly, it can be apple chips, kefir, a handful of nuts.

Sugar and salt - Goodbye!

Sugar

We all know that eating sugar causes insulin spikes. But we can't always keep track of sugar in the diet, so pay attention to the following tips:

1. Do not drink carbonated and other sugary drinks, it is better to use freshly squeezed juices instead.
2. Cook your own food, so you protect yourself from excess sugar and salt.
3. Satisfy sugar cravings with carrot juice, fruits, nuts.

How to identify sugar on labels?

• cane sugar, maple syrup.
• corn syrup.
• honey, molasses.
• brown rice syrup.
• concentrated fruit juices.
• dextrin or maltodextrin.
• fructose, glucose, sucrose or maltose.

Salt

The daily allowance is 1 teaspoon per day. How to avoid oversaturation with salt?

• avoid canned and processed foods.
• fast food is dangerous because of the abundance of sauces.
• choose between fresh or frozen vegetables.
• check the labels for the amount of salt.
• exclude salty snacks (chips, nuts, dried squid).

Why do we need dietary fiber.

We need to consume 20-40 grams of fiber per day. How to start eating right or what foods should you lean on?

• we need raw thermal products.
• nuts, vegetables, berries, fruits, cereals, barley, oatmeal, carrots, citrus fruits.
• keep in mind that white flour, sugar and polished rice do not contain fiber.

How does fiber help in weight loss?

Whole grains and fiber-rich foods take longer to digest, which means you feel full longer. In addition, such food can give the body much more energy, which is necessary to maintain strength during intense physical exertion.

Diets are only temporary. To be slim always, you must adhere to proper nutrition. How to start and what to eat for women, men, teens and people over 40.

Improper nutrition is the main reason for the appearance of extra pounds. Why is the problem of excess weight still relevant today? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Second, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of its predecessors, making a choice in favor of healthy food. The popularity of semi-finished products, various snacks and confectionery is still quite high. Thirdly, catering. The lack of a diet leads not only to the appearance of excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

Any diet is designed for a short period, after which, in order to maintain the achieved result, it is recommended to switch to a balanced healthy diet. Proper nutrition does not at all imply a categorical rejection of food that is beloved, but not beneficial to the body - for example, shortbread cookies or boiled condensed milk. However, there is a restriction and strict control of the consumption of such products. Proper nutrition is something that should be adhered to throughout life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight on proper nutrition, but are determined, first make a menu.

How to make a menu for the week

A personalized healthy eating menu will help you learn to eat at certain times. After all, regular nutrition is the key to food discipline. When compiling the menu, focus on your daily routine. If you are a "lark" (wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 19:00.

If you are a night owl (waking up at 9:00 and falling asleep at 00:00), get into the habit of eating at these times:

• breakfast: 10:00;
• lunch: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 20:00.

Distribute the time of meals depending on the regimen. But do not forget that you need to have breakfast an hour after waking up (after you get up - drink 250 ml of non-carbonated water at room temperature), 2-3 hours should pass between meals, and dinner should be no later than two hours before sleep.

Remember: for weight loss, it is important to keep track of the calorie content of the food eaten. Write down everything you eat without missing anything, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being attentive to what and how much you eat and be able to stop in time.

When planning a menu for a week for weight loss, follow these recommendations:

1. Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
2. Remember that, firstly, breakfast cannot be skipped, and secondly, it must be hearty and balanced: 50% of the total daily diet should belong to carbohydrates, 30% to proteins and 20% to fats.
3. For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken or fish (hake, pollock, salmon).
4. Do not forget about snacks between main meals. Eat fresh fruits (if bananas - then no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Record snacks too.
5. Consider your level of physical activity. So, if you have a difficult mental (important report, exam) or physical work (for example, a lot of moving around the city) - you should not make a meager diet for this day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, have a hearty breakfast.
6. Drink clean water without gas and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain antioxidants necessary for the body and, moreover, well reduce appetite.
7. If you drink high-calorie coffee drinks (latte, mocha, cappuccino, etc.) - try to drink them in the morning (before 2:00 pm).
8. The daily calorie content of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, when compiling the menu, avoid the following mistakes:

• Sweet and starchy foods: if you don’t want to completely exclude confectionery and flour products, give them a minimum in the diet: such products do not bring benefits, but they can interfere with weight loss. Moreover, it is very easy to get carried away and violate the permissible norm.
• Cooking food: try to eat as little fried food as possible. Do not eat a lot of boiled, consume more greens, fresh vegetables and fruits.
• Dinner: It should be light, and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
• Alcohol: be extremely careful with it. Firstly, it is high in calories, and secondly, it stimulates the appetite.
• Water during meals: Do not drink water or any other liquid during meals, and earlier than 20 minutes before meals and less than 30 minutes after. The liquid dilutes the gastric juice, as a result of which the digestion process can be disturbed.
• Salt, seasonings, and sauces: Add these in moderation, as salt retains fluid in the body, and seasonings (especially those containing monosodium glutamate as a flavor enhancer) whet the appetite. Sauces are best prepared on their own, based on low-calorie ingredients.
• Try not to skip meals. If it is not possible to fully eat, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 l of water + lemon is not your choice). This will not allow the appetite to break out, which can provoke overeating.

Menu for the week

Going to the grocery store, take with you a list and the amount of money that corresponds to the planned purchase. So you resist the temptation to buy bad goodies "goodbye" before switching to a healthy diet. Remember that you need to start not on the next Monday, but as soon as possible. After all, a beautiful figure will give you lightness and self-confidence, which means that many different opportunities will open before you.

Day 1

Breakfast: 200 g of rice porridge in water with 1 teaspoon of butter, 1 apple, coffee without sugar.

Second breakfast: 1 toast (25 g), 1 boiled chicken egg, 1 fresh cucumber.

Lunch: 200 g baked hake, 150 g salad (Beijing cabbage + cucumbers + green peas + olive oil).

Snack: 100 g cottage cheese (5% fat), 1 apple, green tea with lemon.

Dinner: 200 g of any stewed vegetables, 100 g of baked chicken breast.

Day 2

Breakfast: 1 sandwich (20 g of rye bread + fat-free cottage cheese + 10 g of any hard cheese), 1 banana, coffee or tea without sugar.

Second breakfast: 70 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Lunch: 200 g chicken broth, salad (Beijing cabbage + cucumbers + tomatoes + carrots + lemon juice).

Snack: 1 apple, 1 kiwi, mint tea.

Dinner: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

Breakfast: 150 g of oatmeal on the water + 2 teaspoons of honey, 1 banana, coffee without sugar.

Second breakfast: 50 g walnuts, 1 apple, green tea with lemon.

Lunch: 200 g of boiled brown rice, 150 g of any stewed vegetables.

Snack: 150 g cottage cheese-banana casserole (cottage cheese + bananas + semolina + low-fat yogurt), green tea.

Dinner: 200 g boiled shrimp, 2 cucumbers, 1 tomato.

Day 4

Breakfast: oatmeal with milk (1.5% fat), 100 g of strawberries or raspberries.

Second breakfast: 100 g of natural yogurt (up to 5% fat) + 1 teaspoon of honey, natural coffee without sugar.

Lunch: 250 baked hake, 150 g sauerkraut.

Dinner: 200 g baked chicken breast with parmesan (30 g), 2 cucumbers.

Day 5

Breakfast: 200 g of mashed potatoes + 1 teaspoon of butter, 1 boiled egg, 1 cucumber.

Second breakfast: 2 kiwis, green tea.

Lunch: 250 g of rice soup with mushrooms, 1 toast (20 g) + 10 g of any hard cheese.

Snack: 150 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked pollock, 100 g of seaweed.

Day 6

Breakfast: scrambled eggs (2 eggs + 150 ml of milk 3.2% fat), coffee without sugar.

Second breakfast: 1 banana, 1 orange.

Lunch: 200 g baked potatoes, 100 g baked champignons, 70 g baked chicken fillet.

Snack: 200 ml of kefir, 1 apple.

Dinner: 150 g cottage cheese (5-6% fat) without sugar, 2 apples baked with cinnamon.

Day 7

Breakfast: barley porridge on water + 0.5 teaspoon of butter, tea.

Second breakfast: 1 banana, 1 kiwi.

Lunch: 250 g vegetable casserole (from any vegetables), 100 g boiled chicken fillet.

Snack: 150 g boiled shrimp, 200 ml tomato juice.

Dinner: 150 g steamed fish cakes, 100 g boiled brown rice, 200 ml tomato juice.

For the family

The weekly menu for the family should be based on the following factors:

1. The age of each family member.
2. Level of physical activity. For example, if you have a sedentary job, you better give up butter and fatty meats. And a man who does hard physical work (for example, works at a construction site) will need much more calories than you.
3. Individual features: if your child suffers from gastritis, then for breakfast it is better for him to cook oatmeal in milk (2.5% fat) with a banana. The combination of oatmeal and banana has an anti-inflammatory effect on the stomach lining.
4. Breakfast should be complete for every member of the family.
5. After eating, it is important to feel full, but not oversatiated.
6. Make sure your meals are always freshly prepared. This is especially true for salads.

If your family consists of two, three, four or more people, then the amount of food should be multiplied - in accordance with the needs - for each member of the family. For example, if your family has two adults under the age of 40, one teenager under 15, and old man at the age of 70 - when cooking, for example, dinner, you will need 800 g of chicken fillet or breast (200 g for each). These calculations are approximate, since the need for the amount of food for each family member can vary significantly.

For men

Depending on the level of physical activity, a man should consume 3000 - 3500 calories per day.

Day 1

Breakfast: scrambled eggs (3 chicken eggs) + 25 g bacon + 2 toasts (25 g each) + 15 g jam + sweet coffee or tea.

Second breakfast: sandwich (20 g bread + 10 g butter + 15 g hard cheese + 10 g ham), 2 tomatoes.

Lunch: 300 g of soup with minced beef meatballs, 20 g of any bread, 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 150 g of chicken cutlets.

Snack: 3 baked apples, 100 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Dinner: 250 g baked potatoes, 150 g baked chicken fillet.

Day 2

Breakfast: 200 g rice porridge with milk (2.5% fat), 1 toast (25 g) with jam, tea.

Second breakfast: 150 g of salad (chicken fillet + tomatoes + cucumbers + Chinese cabbage + sour cream 15% fat).

Lunch: 300 g of borscht, 200 g of mashed potatoes + 1 teaspoon of butter, 50 g of baked turkey fillet.

Snack: 200 g of sweet curd mass (curd 5-7%) with raisins and dried apricots (optional), 200 ml of fermented baked milk (4-5% fat).

Dinner: 250 g vegetable casserole (from any vegetables), 150 g cutlets (from minced fish) for a couple.

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat), 1 sandwich (20 g of bread + 10 g of butter + 15 g of hard cheese or cheese), coffee or tea.

Second breakfast: 150 g cottage cheese and banana casserole.

Lunch: 250 g of fish soup, 25 g of rye bread, 200 g of baked potatoes, 100 g of stewed chicken fillet.

Snack: 150 g salad (Beijing cabbage + cucumbers + olive oil + lemon juice), 20 g rye bread.

Dinner: 200 g of mashed potatoes + 1 teaspoon of butter, 150 g of boiled shrimp, 100 g of salad (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: scrambled eggs (3 eggs + 150 ml milk 3.2% fat), sandwich (20 g bread + 10 g butter + 15 g hard cheese).

Second breakfast: 2 bananas, 1 apple, 150 ml of kefir (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 teaspoon of butter, 50 g of stewed beef, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + olive oil).

Snack: 100 g cottage cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 g of sweet oatmeal with milk (3.2% fat), 20 g of hard cheese, 1 apple, coffee or tea.

Second breakfast: 100 g of natural yogurt (3-5% fat) + 20 g of dried apricots + 20 g of prunes.

Lunch: 250 g borscht, 200 g vegetable casserole, 100 g baked hake.

Snack: 200 g salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of rice porridge on the water + 1 teaspoon of butter, 100 g of stewed turkey fillet.

Day 6

Breakfast: 200 g cottage cheese banana casserole, 1 apple, coffee or tea with milk (2.5% fat).

Second breakfast: 200 g of fruit salad (bananas, apples, pears, oranges, kiwi + natural yogurt + 1 tablespoon of honey).

Lunch: 300 g of vermicelli soup, 150 g of buckwheat porridge on the water, 150 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g of biscuit, 250 ml of fermented baked milk (3-4% fat).

Dinner: 250 g vegetable casserole, 150 g cod stew, 200 ml tomato juice.

Day 7

Breakfast: 2 toasts (30 g each) + 15 g jam, 30 g cheese (no more than 50% fat), 1 boiled egg, coffee with milk (2.5% fat) or tea.

Second breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 300 g of borscht, 200 g of baked cod, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 3 baked apples, 1 loaf + 1 teaspoon of jam, 250 ml of fermented baked milk (3-4% fat).

Dinner: 200 g vegetable casserole, 100 g baked hake, 2 cucumbers, 1 tomato.

For women

For uniform weight loss and keeping fit, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal in water with grated apple + 1 teaspoon of honey + 50 g of cottage cheese (9% fat content), tea or coffee.

Second breakfast: 100 g of cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green peas + sour cream 15% fat).

Snack: 1 banana, 50 g almonds.

Dinner: 200 g boiled shrimp, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g of buckwheat porridge in water + 1 teaspoon of butter, 1 toast (25g), 1 tomato.

Second breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup, 100 g of steamed chicken cutlets, 100 g of boiled brown rice in water, without oil.

Snack: 200 g salad (Beijing cabbage + cucumbers + tomatoes + natural yogurt).

Dinner: 200 g boiled mussels, 150 g vegetable casserole, green tea.

Day 3

Breakfast: 150 g cottage cheese and banana casserole + 20 g dried apricots, 1 banana, coffee with milk (2.5% fat).

Second breakfast: 100 g of natural yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 250 g soup with minced chicken meatballs, 150 g vegetable stew (potato + cabbage + carrot + onion), 50 g stewed chicken fillet.

Snack: 2 loaves + 10 g jam, 1 apple, 250 ml kefir (2.5% fat).

Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + tomatoes + 15% fat sour cream), 1 rice cake.

Day 4

Breakfast: 2 baked cheesecakes (25 g each), 1 banana, 100 g cottage cheese (5% fat), tea.

Second breakfast: 2 apples, 2 kiwis.

Lunch: 250 g of fish soup, 200 g of boiled mussels, 2 cucumbers.

Snack: 100 g of cottage cheese (9% fat) + 20 g of walnuts + 1 teaspoon of honey.

Dinner: 200 g of baked pollock, 1 loaf, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 g of rice porridge with milk (2.5% fat), 20 g of hard cheese, 1 apple, green tea.

Second breakfast: 3 baked apples, 250 ml of kefir (2.5% fat).

Lunch: 250 g of borscht, 70 g of boiled chicken fillet, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g cottage cheese (5-7% fat) + 1 banana.

Dinner: 150 g boiled potatoes, 100 g boiled mussels, 2 fresh cucumbers, 1 tomato.

Day 6

Breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 toast (25 g), coffee.

Second breakfast: 50 g biscuit, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of barley porridge, 50 g of stewed beef.

Snack: 3 baked apples, 250 ml fermented baked milk (3-4% fat).

Dinner: 100 g boiled chicken fillet, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g of buckwheat porridge, 1 steamed chicken cutlet (30 g), 1 boiled egg.

Second breakfast: 1 apple, 1 orange.

Lunch: 200 g mushroom soup, 100 g baked chicken breast, 2 cucumbers.

Snack: 2 loaves, 50 g cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g baked turkey fillet, 150 g vinaigrette, 0.5 grapefruit.

For teenagers

Since the body of a teenager develops, strict diets and fasting days are contraindicated for him. A teenager should eat a balanced diet, consuming all the necessary vitamins and minerals.

• If the child is overweight, high-calorie foods should be limited.
• A teenager needs to have a full breakfast (it can be cereals with 2.5% fat milk, omelettes or cottage cheese with fruits), as this activates metabolic processes and prevents diseases of the gastrointestinal tract (for example, gastritis).
• 50% of the diet should belong to carbohydrates, 30% to proteins and 20% to fats.
• Don't overeat. During puberty, both an increase in appetite and a decrease in it are possible. The ideal solution would be fractional meals 5-6 times a day.
• Sweets, fast food and flour are best eaten in the morning, but not more than three times a week.
• Sweet tooth, harmful sweets should be replaced with useful ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallow, fruit jelly in the menu.
• The calorie content of the menu depends on the physical activity of the teenager.
• Girls should consume no more than 2400 kcal per day, and boys - no more than 2800 kcal per day.

Menu

As snacks between meals, you can eat fresh fruits, vegetables, nuts (without salt). Drink kefir, natural sugar-free yogurt or fermented baked milk (no more than 3% fat).

Day 1

Breakfast: 200 g of sweet oatmeal with milk (2.5% fat) + 50 g of marmalade, tea.

Second breakfast: 1 banana, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of baked chicken fillet, 100 g of stewed mushrooms.

Snack: 200 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g baked hake, 150 g salad (fresh cucumbers + tomatoes + any greens + olive oil).

Day 2

Breakfast: 200 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of marshmallows, tea.

Second breakfast: 1 orange, 1 banana.

Lunch: 250 g rice soup with meatballs in chicken broth, 150 g salad (tomatoes + cucumbers + chicken fillet + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + apples + kiwi + oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 200 g of boiled shrimp, 150 g of rice porridge on the water with 1 teaspoon of butter, 2 cucumbers.

Day 3

Breakfast: two egg omelet and 150 ml of milk (2.5% fat), 30 g of any hard cheese, one toast (25 g) with jam, tea.

Second breakfast: orange, natural yogurt.

Lunch: 250 g of borscht, 50 g of stewed chicken liver.

Snack: toast (25 g), 100 g cottage cheese (9% fat) with 1 teaspoon of honey.

Dinner: fish cakes (200 g), 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 4

Breakfast: 200 g of barley porridge on the water with 1 teaspoon of butter, 1 apple, tea.

Second breakfast: 1 banana, 200 g of any berries.

Lunch: 250 g of fish soup, 200 g of salad (Beijing cabbage + cucumbers + sour cream 15% fat).

Snack: 150 g of fruit and milk jelly (milk fat content should be no more than 3.5%).

Dinner: 150 baked potatoes, 150 g boiled mussels.

Day 5

Breakfast: 100 g biscuit, 1 banana, tea.

Second breakfast: 2 apples, natural yogurt without sugar (you can add 1 teaspoon of honey).

Lunch: 200 g vegetable casserole, 150 g baked chicken breast.

Snack: 100 g cottage cheese (9% fat), 1 orange, 250 ml natural fruit juice.

Dinner: 150 g of buckwheat porridge on the water with 1 teaspoon of butter, 200 g of baked pollock.

Day 6

Breakfast: 2 boiled eggs, 200 g of oatmeal in milk (2.5% fat).

Second breakfast: 70 g marshmallows, tea or 200 ml fruit juice.

Lunch: 250 g mushroom soup, 150 g baked hake.

Snack: 150 g of natural yogurt (no more than 6% fat), 1 banana.

Dinner: 200 g of baked chicken breast, 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 7

Breakfast: 2 toasts (25 g each) with nut-chocolate paste, 1 apple, tea.

Second breakfast: 100 g cottage cheese (5% fat) + 20 g raisins + 20 g dried apricots.

Lunch: 200 g soup with meatballs, 200 g salad (Beijing cabbage + tomatoes + cucumbers + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + oranges + apples + strawberries + natural yogurt + 1 teaspoon of honey).

Dinner: 200 g boiled shrimp, 100 g seaweed.

For kids

• Chicken, turkey, lean veal, beef must be in the child's diet.
• Sausages, sausages and sausages are strongly recommended to be excluded from the children's menu.
• Children need to eat low-fat fish (1-3 times a week): pike perch, hake, pollock, cod. It contains iodine, which is necessary for mental activity.
• The presence of natural dairy products (milk, cottage cheese, kefir, fermented baked milk, natural yogurt) is mandatory, as they contain calcium, phosphorus, and vitamin B2 necessary for growth.
• Fresh fruits and vegetables are an integral part of the children's menu. It is better to add natural vegetable oil to salads.
• Children of preschool and school (1st - 2nd grade) age should consume 280 g of carbohydrates, 70 g of protein, 70 g of fat daily.
• The child must have breakfast: 25% of the daily calorie content should be breakfast, 40% lunch, 15% afternoon tea and 20% dinner.
• The daily calorie intake of children 7-10 years old should be 2400 kcal. Children aged 11 - 13 years should consume: boys - 2300-2600 kcal, girls - 2100 - 2400 kcal.
• A child involved in sports should consume 300-400 kcal more than their peers.

Menu

Day 1

Breakfast: bread (20 g) with butter (10 g) + hard cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Lunch: 200 g soup with meatballs, 150 g mashed potatoes, 50 g boiled hake.

Snack: 100 g sweet cottage cheese (9% fat) with raisins (15 g), 1 banana.

Dinner: 150 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 g of oatmeal with milk (any fat content) + 1 banana, 15 g of hard cheese, tea.

Lunch: 200 g of borscht, 100 g of any stewed vegetables, 100 g of baked chicken fillet.

Snack: 1 bun with poppy seeds (60 g), 200 ml of kefir (any fat content).

Dinner: 200 g vegetable casserole (from any vegetables), 100 g cod stew.

Day 3

Breakfast: 150 g of cottage cheese (9% fat) + 2 teaspoons of honey or 20 g of raisins, 1 banana, tea.

Lunch: 200 g rice soup with chicken broth, 100 g boiled chicken breast, 100 g salad (tomatoes + cucumbers + 15% fat sour cream).

Snack: 150 g fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 150 g of rice porridge on the water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of boiled chicken breast, tea.

Lunch: 200 g of vermicelli soup, 100 g of baked pollock, 1 cucumber.

Snack: 150 g cottage cheese and banana casserole, 200 ml fermented baked milk (4-5% fat).

Dinner: 150 g of mashed potatoes + 0.5 teaspoon of butter, 70 g of baked chicken breast, 100 g of salad (cucumbers, tomatoes + sour cream 15% fat).

Day 5

Breakfast: scrambled eggs (2 eggs + 100 ml of milk of any fat content), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on the water + 1 teaspoon of butter, 50 g of baked beef.

Snack: 70 g oatmeal cookies, 200 ml milk (3.2% fat).

Dinner: 200 g vegetable casserole + 100 g cod stew.

Day 6

Breakfast: 150 g of sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Lunch: 150 g buckwheat soup with chicken broth, 100 g mashed potatoes, 100 g steamed chicken cutlets.

Snack: 100 g milk-fruit jelly, tea.

Dinner: 150 g of barley porridge on the water + 0.5 teaspoon of butter, 100 g of baked turkey fillet.

Day 7

Breakfast: 1 bun with jam (80 g), 100 g cottage cheese (9% fat), tea.

Lunch: 150 g of barley porridge on water + 1 teaspoon of butter, 100 g of baked pollock, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + sour cream 15% fat).

Snack: 150 g of sweet curd mass (9% fat cottage cheese + 20 g of raisins + 10 g of dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 100 g of baked pollock, 1 cucumber.

After 40 years

• After forty years, the body becomes more vulnerable to the effects of various adverse factors. An unhealthy diet has an extremely negative effect on the cardiovascular, endocrine and nervous systems. So, malnutrition with gastritis or an ulcer can result in cancer due to the fact that the human immune system weakens after forty years. In addition, metabolic processes slow down somewhat, so in order to maintain health and a slim figure, you need to carefully consider the calorie content of food.
• Nutrition after forty should be varied and balanced.
• It is advisable to eat fractionally - 5-6 times a day. If you are used to three main meals, reduce your usual portions (for example, use smaller dishes, eat without additives), enter snacks with fruits, fresh vegetable salads (with olive oil).
• Since after forty years the ability to absorb fats decreases, and the formation of fats from carbohydrates occurs faster - limit the consumption of fatty meat and fish, flour, confectionery.
• You need to consume at least 100 g of protein per day. Especially valuable are those proteins that contain methionine - an amino acid that forms lipotropic substances in the body (promote lipid metabolism and regulate cholesterol levels). Methionine is found in dairy products (cottage cheese, kefir, cheese). They also contain the calcium needed by the body.
• Meat and fish are best boiled or baked.
• Minimize your consumption of fried foods.
• It is better to exclude fatty pork and lamb, or eat very rarely.
• Eat no more than ten eggs per week.
• Be sure to use rice, oatmeal, buckwheat - these are excellent adsorbents that will not allow toxins and toxins to linger.
• Eat more greens, fresh vegetables and fruits, as well as prunes, sauerkraut and seaweed. These products have a mild laxative effect and prevent the development of harmful microorganisms in the intestines.
• Drink at least 2 liters of pure water without gas per day, herbal teas. Coffee consumption should be reduced. Drink no more than 2 cups of not too strong coffee a day.

1. Regardless of age, try to get rid of bad habits (smoking, eating in front of a computer or TV). This reduces the effect of a healthy diet.
2. Try to get at least seven hours of sleep a night, and ventilate the room before going to bed.
3. Move more. If possible, do not use transport, but travel distances on foot. So extra pounds will go even faster.
4. Make more time for hobbies. It is also a great distraction from the obsessive desire to eat.
5. Buy a good body cream and use it after every shower. This will protect your skin from excessive moisture loss and give it a healthy look.
6. Try different tea blends (e.g. black tea + jasmine + strawberry). It is possible with honey, but only without sugar and without sweets in a bite. Teas also help to suppress an inopportune appetite and cheer up.
7. When eating, do not focus only on food. This will prevent you from overeating.
8. Do not rush to lose weight: the slower the weight goes away, the more reliable the result.
9. Remember that proper nutrition is not a diet, but the norm of life.

Nutritionist's opinion