PP. We make our menu for the week. Diet PP - follow the right diet for weight loss

It is no secret that a healthy diet is the key to health and harmony. Various diets help to get rid of excess weight. However, any diet is a temporary measure, which provides for the subsequent transition to a properly balanced diet. Otherwise, the achieved result cannot be consolidated. If you decide once and for all to get rid of extra pounds and gain self-confidence, start eating right.

Principles

The rules of proper nutrition are quite simple, but they work flawlessly. By eating a balanced diet, you will gradually get rid of excess weight and gain the ideal physical shape for you. To make the process of losing weight more intense - do physical exercises. Try to move as much as possible. Even if you don't go to the gym, stop using the elevator and you can get rid of 2-5 extra pounds a month.

1. Mode: you need to learn to eat at the same time.
2. Calorie content: Eat a variety of foods, but count your calories. This will quickly become a habit.
3. For weight loss, it is important to burn more calories than you consume. The menu should be varied.
4. Eliminate fast food and convenience foods from your diet.
5. Fish and meat are a source of protein needed by the body. And protein is a true ally of a slender figure.
6. Confectionery is also recommended to be excluded from the diet, but if you have a sweet tooth, reduce their consumption to a minimum, or replace some sweets with others. For example, instead of high-calorie desserts, eat fruit jelly or marshmallows.
7. Fresh fruits and vegetables are an indispensable part of a healthy diet. Try to consume them every day.
8. Kashi (oatmeal, rice, buckwheat, barley) is the basis of proper nutrition.
9. Try to eat less fried foods.
10. Learn to drink coffee and tea without sugar. You can add honey, but do not forget that when losing weight, you can use no more than 2 tablespoons of honey per day.
11. Drink 2 liters of pure water without gas daily.
12. Don't eat in a hurry, or in front of the computer. It is important to concentrate on food, eat slowly, carefully chewing each bite. So you do not eat too much and prevent the feeling of heaviness in the stomach after eating.

How to make a menu for a month

• Lack of breakfast. By not eating breakfast in the morning, you run the risk of overeating in the evening. Thus, you won't be able to lose weight.
• High calorie dinner. If you are used to having a heavy dinner, you will have to change your habits. Dinner should be light. For example, 200 g of baked chicken breast, or stewed cod.
• High calorie drinks. If you like coffee drinks (lattes, cappuccinos, etc.), juices and sweet teas, you don't have to give them up, but you do need to limit your intake. Their daily calorie intake should be no more than 500 calories.
• Alcohol. Be careful with alcohol, as it is high in calories and stimulates the appetite.
• Refusal to consume fats. Fats are needed by the body for normal metabolism. By excluding them from the diet, you risk provoking a failure, for example, hormonal. It is fundamentally important to get fats from natural food (from meat, fish, dairy products).
• Sauces and condiments. Store-bought sauces tend to be high in calories and contain many artificial additives, and seasonings can whet the appetite. Therefore, do not abuse these supplements. In addition, sauces and seasonings can be prepared independently.
• If you need to replenish your provisions, go to the store full. On an empty stomach, you run the risk of being tempted by food that is contrary to the principles of proper nutrition.

Don't skimp on your diet in an effort to get rid of excess weight as soon as possible. Remember that the main principle of proper healthy nutrition is balance. Therefore, consume at least 1200 calories per day.

Products

When compiling a menu for a month for weight loss, remember: you should not starve, but you should not overeat either. That is, you should not abuse even harmless apples - the stomach tends to stretch. Do not forget that you need to get up from the table with a feeling of lightness.

• After waking up, drink 250 ml of still water.
• After you have drunk water or other liquid, you can eat no earlier than 40 minutes later.
• You can drink liquid at least one hour after eating.
• Eat dinner 2-3 hours before bed.
• Make a menu according to your daily routine (for example, if you work at night, this does not mean that you will have to starve), but strictly adhere to the meal schedule.
• Eat fractionally: 4 - 6 times a day.
• Snack on fresh fruits, vegetables, and nuts (walnuts or peanuts). So you will not experience severe hunger and overeat during the main meals.
• Drink green tea with lemon. It well suppresses appetite, accelerates metabolism and cleanses the body.

Your diet must include:

• cereals;
• meat (chicken, turkey, beef);
• fish;
• mushrooms;
• nuts (without salt and seasonings);
• raw fruits and vegetables;
• honey, raisins, dried apricots, prunes;
• natural dairy products;
• eggs (unless you are allergic to them);
• liquid hot dishes (soups, borscht);
• greens.

Menu for the month

Week #1

• Breakfast: 200 g cottage cheese banana casserole (7% fat cottage cheese + natural yogurt + bananas), coffee or tea.
• Second breakfast: 1 persimmon, 1 apple.
• Lunch: 200 g of mushroom soup, 100 g of buckwheat porridge in water + 0.5 teaspoon of butter, 70 g of chicken fillet meatballs (fillet + onion + chicken egg + rice).
• Snack: 1 boiled egg, 2 loaves, 2 kiwi.
• Dinner: 200 g of baked salmon, 100 g of salad (cucumbers + tomatoes + olive oil).

• Breakfast: 200 g of oatmeal on the water + 1 teaspoon of honey + 50 g of strawberries, green tea.
• Second breakfast: 100 g cottage cheese (9% fat), 1 banana.
• Lunch: 200 g of tomato soup with lentils, 100 g of boiled chicken and 150 g of salad (cucumbers, tomatoes, olive oil, herbs).
• Snack: 150 g salad (cucumber + boiled chicken fillet + egg whites + soy sauce + lemon juice).
• Dinner: 150 g of baked pollock, 80 g of baked potatoes, 2 tomatoes.

• Second breakfast: 2 boiled eggs, 2 bread.
• Lunch: 200 g rice soup with chicken broth, 80 g chicken cutlets.
• Snack: 150 g fruit salad (apple + banana + orange + natural yogurt + 1 teaspoon of honey).
• Dinner: 150 g boiled rice, 100 g baked turkey fillet.

• Breakfast: 2 loaves, 50 g cottage cheese (9% fat), 50 g baked chicken fillet, 1 cucumber, coffee.
• Second breakfast: 1 banana, 50 g peanuts (without salt).
• Lunch: 200 g of fish soup, 80 g of baked fish (optional).
• Snack: 150 g curd dessert (cottage cheese 5% fat + natural yogurt + strawberries + walnuts + 1 teaspoon honey), green tea.
• Dinner: 1 boiled egg, 50 g cottage cheese (9% fat content), 100 g salad (boiled chicken fillet + tomatoes + cucumbers + natural yogurt).

• Breakfast: 150 g cottage cheese and oatmeal pie (oatmeal + chicken eggs + fat-free cottage cheese + milk 0.5% fat + honey), tea or coffee.
• Second breakfast: 1 grapefruit.
• Lunch: 150 g boiled rice without oil, 100 g chicken breast in a creamy sauce (10% cream), 1 cucumber.
• Snack: 150 g salad (tomatoes + cucumbers + boiled eggs + boiled chicken fillet + fat-free yogurt without additives), tea.
• Dinner: 150 g of buckwheat porridge on water without oil, 70 g of stewed beef, 1 cucumber.

• Breakfast: 2 baked cheesecakes (50 g each), 1 banana, coffee or tea.
• Second breakfast: 1 persimmon, 1 kiwi.
• Lunch: 200 g of borscht (on chicken broth), 100 g of vinaigrette.
• Snack: 150 g cottage cheese (9% fat), 1 boiled egg.
• Dinner: 150 g baked salmon, 100 g vegetable casserole.

• Breakfast: 150 g of rice porridge in water + 0.5 teaspoon of butter, 70 g of baked hake, coffee or tea.
• Lunch: 200 g of cheese soup, 150 g of salad (cucumbers + tomatoes + boiled eggs + sour cream 15% fat).
• Snack: 100 g stew (potato carrots + cabbage + carrots), 250 ml kefir (2.5% fat).
• Dinner: 150 g stewed cod, 100 g seaweed, 2 loaves.

Week #2

• Breakfast: 200 g of oatmeal with milk (1.5% fat), 100 g of fresh raspberries, coffee or tea.
• Second breakfast: 2 loaves, 50 g of cottage cheese (9% fat).
• Lunch: 100 g of buckwheat porridge on water without oil, 100 g of baked chicken breast, 100 g of stewed vegetables (any).
• Snack: 200 g fruit salad (apples + oranges + kiwi + natural yogurt + 1 tablespoon honey), green tea.
• Dinner: 150 g baked beef, 100 g vegetable casserole.

• Breakfast: 200 g of rice porridge with milk (1.5% fat), coffee or tea.
• Second breakfast: 2 loaves, 2 teaspoons of honey, 1 apple.
• Lunch: 200 g stewed cabbage (with the addition of vegetable oil), 100 g baked chicken fillet.
• Snack: 150 g cottage cheese (9% fat), 1 banana.
• Dinner: 150 g of boiled brown rice without oil, 150 g of mushrooms stewed in a creamy sauce (cream - 10% fat).

• Breakfast: scrambled eggs (2 eggs + 200 ml of milk 3.5% fat), 20 g of hard cheese, 2 loaves.
• Lunch: 200 g of buckwheat soup with chicken broth, 150 g of mashed potatoes + 1 teaspoon of butter, 70 g of baked beef.
• Snack: 150 g cottage cheese and banana casserole, 200 ml fermented baked milk (4% fat).
• Dinner: 200 g cod stew, 150 g salad (Beijing cabbage + cucumbers + green peas + tomatoes + natural yogurt or soy sauce).

• Breakfast: sandwich (25 g bran bread + 5 g butter + 10 g hard cheese + 20 g ham), 1 banana, coffee or tea.
• Second breakfast: 100 g of cottage cheese (9% fat) + raisins (10 g) + dried apricots (10 g).
• Lunch: 250 g of soup with noodles and chicken, 150 g of vegetables stewed with mushrooms.
• Snack: 2 chicken eggs, 2 breads, 250 ml of tomato juice.
• Dinner: 200 g cauliflower in egg batter, 100 g boiled chicken breast, 200 ml kefir (2.5% fat).

• Breakfast: scrambled eggs (2 eggs, 200 ml of milk 3.5% fat), 100 g of boiled chicken breast, 100 g of buckwheat porridge in water + 1 teaspoon of butter.
• Second breakfast: 1 banana, 1 orange, coffee or tea.
• Lunch: 250 g soup with beef meatballs, 100 g baked potatoes, 50 g beef stew.
• Snack: cottage cheese and apple casserole (cottage cheese 9% fat + apples + natural yogurt + semolina + honey + cinnamon).
• Dinner: 200 g vegetable casserole, 100 g boiled turkey breast.

• Breakfast: 250 g of oatmeal on the water + 1 teaspoon of butter + 15 g of raisins, 1 banana.
• Second breakfast: 2 loaves + 15 g of hard cheese + 15 g of ham, coffee or tea.
• Lunch: 250 g rice soup with chicken broth, 150 g stewed chicken fillet, 2 cucumbers.
• Afternoon snack: 200 g of vinaigrette.
• Dinner: 200 g of baked hake, 100 g of buckwheat porridge in water without oil (possible with soy sauce), 200 ml of tomato juice.

• Breakfast: 150 g biscuit, 1 banana, coffee or tea.
• Second breakfast: 50 g of peanuts, 1 apple.
• Lunch: 200 g of fish soup, 100 g of any boiled fish, 2 tomatoes.
• Snack: 100 g sweet cottage cheese (9% fat) + 30 g prunes.
• Dinner: 150 g boiled rice without oil, 200 g boiled mussels, 1 cucumber.

Week #3

• Breakfast: 150 g of cottage cheese and apple casserole, 1 banana, 20 g of dark chocolate.
• Second breakfast: 2 loaves, 50 g cottage cheese (7% fat content), 20 g raisins, coffee or tea.
• Lunch: 200 g of borscht on beef broth, 100 g of salad (boiled chicken breast + cucumbers + tomatoes + natural yogurt).
• Snack: 1 baked zucchini, 250 ml of kefir (2.5% fat).
• Dinner: 170 g of baked salmon, 100 g of buckwheat porridge in water without oil, 100 g of salad (boiled egg + cucumbers + tomatoes + natural yogurt + soy sauce).

• Breakfast: 100 g flourless oatmeal cookies (oatmeal + apples + kefir + honey + cinnamon), 1 banana, coffee with milk (1.5% fat) or tea.
• Second breakfast: 100 g of cottage cheese (7% fat), 150 ml of kefir (2.5% fat).
• Lunch: 200 g of cheese soup, 100 g of steamed chicken cutlets.
• Snack: 200 g salad (cucumbers + tomatoes + boiled egg + natural yogurt).
• Dinner: 100 g of buckwheat porridge on water without oil, 150 g of stewed mushrooms, 50 g of stewed chicken breast.

• Breakfast: 200 g of barley porridge on the water + 1 teaspoon of butter, 1 apple.
• Second breakfast: 2 loaves, 2 boiled eggs, 50 g of cottage cheese (9% fat content), coffee or tea.
• Lunch: 200 g mashed shrimp soup, 100 g boiled rice without oil, 80 g seaweed.
• Snack: 150 g fruit salad (apples + pears + oranges + kiwi + natural yogurt + cinnamon + 1 teaspoon honey), green tea.
• Dinner: 150 g boiled squid rings, 150 g vegetable casserole.

• Breakfast: 200 g of oatmeal on the water + 20 g of raisins + cinnamon, 1 banana.
• Second breakfast: 2 loaves, 100 g of cottage cheese (5-6% fat).
• Lunch: 250 g mushroom soup, 150 g mashed potatoes without oil, 1-2 steamed chicken cutlets (50 g).
• Snack: 200 g vegetable casserole, 150 ml tomato juice.
• Dinner: 1 baked zucchini stuffed with chicken breast (100 g) and mushrooms (80 g).

• Breakfast: 150 g baked oat-banana pancakes (oatmeal, bananas, 50 ml milk 3.5% fat, cinnamon), tea or coffee.
• Second breakfast: 1 kiwi, 1 apple, 20 g walnuts.
• Lunch: 250 g of fish soup, 100 g of boiled fish (from fish soup), 2 cucumbers.
• Snack: 2 boiled eggs, 20 g ham, 250 ml tomato juice.
• Dinner: 150 g boiled rice without oil, 200 g boiled shrimp.

• Breakfast: 200 g of cottage cheese (6-7% fat) + 1 teaspoon of honey, 1 banana, coffee or tea.
• Second breakfast: 1 apple, 1 orange.
• Lunch: 250 g of borscht in chicken broth, 100 g of salad (cucumbers + tomatoes + boiled egg + sour cream 15% fat).
• Snack: 150 g vegetable stew (potatoes + carrots + cabbage + onions).
• Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + Beijing cabbage + natural yogurt).

• Breakfast: 2 boiled eggs, 150 g of buckwheat porridge in water + 1 teaspoon of butter, 20 g of hard cheese.
• Second breakfast: 1 banana, 1 orange, tea or coffee.
• Lunch: 250 g of chicken noodle soup, 100 g of vinaigrette, 1-2 steamed chicken cutlets.
• Snack: 150 g of cottage cheese and apple casserole, 200 ml of kefir (2.5% fat).
• Dinner: 100 g boiled rice without oil, 100 g vegetable casserole, 100 g baked cod.

Week #4

• Breakfast: 200 g of oatmeal with milk (1.5%), 1 banana, coffee or tea.
• Second breakfast: 150 g of fruit salad (apple, kiwi, orange, any berries, natural yogurt, 1 teaspoon of honey).
• Lunch: 200 g vegetable stew with mushrooms, 100 g stewed chicken breast.
• Snack: 150 g of cottage cheese (9% fat), 2 loaves of bread, 200 ml of fermented baked milk (3-4% fat).
• Dinner: 200 g boiled mussels, 2 cucumbers, 1 tomato.

• Breakfast: 150 g baked apple-curd fritters (cottage cheese 7% fat, semolina, apples, natural yogurt), 100 g fresh raspberries, coffee or tea.
• Second breakfast: 150 g of salad (boiled egg, cucumbers, tomatoes, sour cream 15% fat).
• Lunch: 200 g of baked pollock, 150 g of seaweed.
• Snack: 150 g cottage cheese (7% fat), 2 loaves.
• Dinner: 150 g beef stew, 1 baked zucchini, 150 g salad (Beijing cabbage + cucumbers + green peas + soy sauce + lemon juice).

• Breakfast: 2 loaves, 10 g jam, 2 bananas, 1 baked apple, coffee or tea.
• Second breakfast: 2 boiled eggs, 25 g of ham.
• Lunch: 200 g vegetable soup without meat, 100 g baked salmon, 100 g salad (cucumbers + tomatoes + natural yogurt).
• Snack: 150 g cauliflower in batter, 1 orange, 250 ml tomato juice.
• Dinner: 200 g of steamed chicken breast, 200 g of stewed vegetables (any, except potatoes).

• Breakfast: 200 g of buckwheat porridge in water + 1 teaspoon of butter, 1 apple, coffee or tea.
• Second breakfast: 1 banana, 50 g walnuts.
• Lunch: 200 g rice soup with chicken broth, 100 g steamed chicken cutlets, 100 g salad (cucumbers, tomatoes, Chinese cabbage, olive oil).
• Snack: 200 g fruit salad (apples, oranges, kiwi, natural yogurt, cinnamon, 1 teaspoon honey), green tea.
• Dinner: 200 g of cottage cheese (5% fat), 2 boiled eggs, 250 ml of tomato juice.

• Breakfast: scrambled eggs (2 eggs + 200 ml milk 2.5% fat), 1 toast (25 g), 20 g hard cheese, coffee or tea.
• Second breakfast: 1 banana, 1 apple.
• Lunch: 200 g stewed cabbage, 100 g baked chicken breast, 2 cucumbers.
• Snack: 2 loaves, 15 g ham, 50 g cottage cheese (9% fat), 250 ml tomato juice.
• Dinner: 200 g of boiled mussels, salad (Beijing cabbage, cucumbers, green peas, egg white, natural yogurt).

• Breakfast: 200 g of rice porridge with milk (1.5% fat), 1 apple.
• Second breakfast: 2 loaves, 2 g of hard cheese, 15 g of ham, 50 g of cottage cheese (7% fat content), coffee or tea.
• Lunch: 250 g of fish soup, 100 g of salad (egg white + cucumbers + tomatoes + natural yogurt + soy sauce).
• Snack: 200 g vegetable casserole, 100 ml tomato juice.
• Dinner: 200 g cottage cheese (5% fat) + 20 g walnuts + 50 g prunes.

• Breakfast: 3 baked apples, 50 g cottage cheese (9% fat), 25 g dark chocolate, coffee or tea.
• Second breakfast: 3 loaves, 20 g of hard cheese, 1 tomato.
• Lunch: 200 g of cheese soup, 100 g of baked chicken breast, 1 tomato.
• Snack: 150 g fruit jelly, green tea.
• Dinner: 200 g protein casserole (chicken fillet, cottage cheese, egg whites, 1.5% fat milk, onion), 2 cucumbers, 30 g green peas.

For men and women

The amount of food varies depending on the needs of the person. For example, for a woman who wants to lose weight or keep fit - with an average level of physical activity - such a menu would be optimal. For a physically working woman, the calorie content of the menu should be increased by 15%. If the menu is designed for a young man who has a high level of physical activity, you should increase the calorie content of the diet by increasing portions and supplementing meals. By 20% - if a man wants to lose weight, and by 40% - if he wants to always be in shape. For example, at least 300 g of liquid dishes should be served for lunch. For the second breakfast, you can safely add additional carbohydrates that are contained in products that are acceptable by the principles of a healthy diet.

For the family

The menu of proper nutrition is very diverse. You can adjust it according to your preferences and needs. If there are two, three, four or more people in your family, you can be sure that with such a diet, each member of the family will be full.

Healthy food is ideal for the whole family - from the youngest to the elderly. The main criteria that should be followed when compiling a menu for a family are age categories and the level of energy consumption. For example, a teenager (13-17 years old) needs to consume more calories than a 50-year-old person, since the body of a boy or girl is actively growing. And a man who is engaged in heavy physical work should consume at least 3,000 calories per day.

When compiling a menu for a family, multiply the amount of food for each family member, depending on his individual needs. For example, if there are three people in your family - two adults under 40 years old and a child of 3 years old - to prepare breakfast you will need 3 bananas, 500 g of oatmeal (cooked porridge has more weight than dry cereal), 0.5 l milk.

For teenagers

• A teenager cannot sit on low-calorie diets and practice fasting days, since his body is still developing and in dire need of vitamins, minerals and various trace elements.
• The teenager's menu should be balanced and varied. The immunity of the young organism and its resistance to the influence of various adverse factors, including psychological ones, depend on this.
• It is extremely important for a teenager to adhere to a proper diet. This prevents diseases of the gastrointestinal tract and the occurrence of eating disorders (anorexia, bulimia, etc.).
• A teenager needs to have breakfast (cereals, omelettes, dairy products). This activates the metabolism, which is very important for the normalization of hormonal synthesis.
• With a tendency to be overweight, high-calorie foods, fast food, sweet carbonated drinks should be excluded from the diet.
• During puberty, a teenager's appetite may either disappear or increase. The ideal solution to this problem is fractional meals 5-6 times a day.
• The ratio of carbohydrates, proteins and fats in the diet of a teenager should be as follows: 50% - carbohydrates, 30% - proteins, 20% - fats.
• Consumption of sweets should be limited, but it is not necessary to exclude them. Confectionery can be consumed in the morning (until 13:00).
• The daily calorie content of the diet should depend on the physical activity of the teenager. So, if a boy or girl goes in for sports, the daily calorie content should be increased by 500 calories.
• Girls should consume no more than 2400 calories per day, boys - no more than 2800 calories.

After 40 years

In order to get rid of extra pounds and maintain good physical shape after forty years, you need to carefully control your diet. At this age, the risk of various diseases increases, as the body's immunity weakens, and metabolic processes slow down. For this reason, it is extremely important not only to monitor the calorie content of food, but also to eat a balanced diet.

• The menu should be varied.
• Fractional meals (5-6 times a day) will speed up metabolism and metabolism, which is important for weight loss. In addition, eating fractionally you will not experience hunger.
• Between main meals, snack on salads made from fresh vegetables (as a dressing - olive oil or lemon juice), fruits and dried fruits.
• Fatty meat (for example, pork, lamb), confectionery should be excluded from the diet, since after forty years the process of lipid metabolism slows down. This can provoke or aggravate diseases of the cardiovascular system and the gastrointestinal tract.
• Don't fry food. Better bake, stew or boil.
• Be sure to use natural dairy products. They contain calcium and an amino acid called methionine. Methionine regulates the process of fat metabolism and lowers cholesterol levels in the body.
• Cereals (except semolina) should be present in the diet, as they remove toxins from the body.
• Limit your consumption of potatoes. Use it no more than 3 times a week.
• It is worth limiting the consumption of coffee and black tea. Drink no more than two cups of coffee and no more than three cups of tea a day.
• Include bananas in your diet - the magnesium they contain stimulates the heart.
• Eat prunes, sea and sauerkraut - these products help to remove pathogens from the intestines.
• Drink about 2 liters of pure non-carbonated water daily.

1. Try to give your body the best. Proper nutrition is one of the main steps to your success.
2. Bad habits can weaken the positive effect of a healthy diet. For example, eating in front of a TV or computer provokes overeating, indigestion.
3. Try to move as much as possible. If possible, do any physical exercise - in the fitness room or at home. So you not only burn calories, but also stimulate the intestines.
4. At any age, an exciting hobby, self-development and communication with interesting people are the best ways to take your mind off food!
5. Decorate the space around you. This will give you a sense of harmony.
6. Use beautiful utensils for every meal.
7. Concentrate on the taste of food, its aroma, texture. Eat slowly and thoughtfully. This way you will be satisfied with less food.
8. You need to eat right all your life.

Video

Are you worried about not being able to switch to smaller clothes, and the arrow on the scale is creeping inexorably upwards? There is only one way out: lose weight! But in order not to exhaust yourself with starvation, mono-diets and drugs - in a word, do no harm, you need to make a menu of proper nutrition for weight loss for a month and provide acceptable physical activity.

If you are determined to lose weight by eating right, then you will need to take into account several conditions. They will also help to draw up a menu for a month for weight loss.

• Drink clean water 1.5-2 liters per day: this will help to quickly remove toxins from the body, and at the same time weight will decrease.
• Follow the diet: eat five to six times a day in small portions (150-200 g), observing the time of breakfast, lunch and dinner.
• Increase the consumption of cereals, fruits and vegetables: fiber contributes to the proper functioning of the gastrointestinal tract.
• Minimize sugar and salt in your diet.
• The basic rule for losing weight on proper nutrition: calories should go more than consumed.

First week. This is a very difficult stage in the transition to a new power system. To make it easier to survive this period, unhealthy foods can also be included in the menu, but quite a bit. Bread should be from flour of the second grade or bran.

Second week. It is necessary to exclude from the menu all unhealthy products. Fermented milk drinks will come in handy - fermented baked milk, kefir, curdled milk, natural yogurt. It is advisable to reduce portions of food to 150 g.

Third week. At this stage, you need to include more vegetables in the diet - stewed, steamed, boiled or raw. Portions can be increased (up to a maximum of 200 g).

Fourth week. During this period, you need to combine vegetables and sour-milk drinks. But we must not forget that the balance of proteins-fats-carbohydrates must be maintained.

Option for compiling a menu for a month

After your first four weeks are over, you will be much faster and more confident in planning your menu for the month, without fear of making mistakes in portion sizes and calories. If such nutrition becomes the usual norm, then those extra pounds will never return, and your reflection in the mirror will only please.

Most people who lose weight have experienced a lot of different diets in their entire lives. But either it did not help, or the previous volumes returned. For this reason, it became necessary to search for a new power supply system. This article proposes to consider a completely different approach to nutrition, tested by many men and women who wanted to lose weight and achieved their goal. for 2 months based on calorie counting.

How all diets work

The great secret of nutritionists, weight loss specialists and diet creators: absolutely all nutrition systems aimed at losing weight are based on the number of calories consumed. The Dukan, Maggi, kefir, chocolate, etc. diets, as well as methods developed in expensive clinics, all involve a reduction in the calorie content of the daily diet. But this is done by limiting the consumption of a person's favorite food.

How does the calorie counting diet work?

Diet for 2 months does not limit the size of portions, the choice of your favorite food and variety of products. A person who is losing weight can choose what and when he will eat, but observing a certain calorie limit, namely 1200 kcal. This limit is optimal. Since, if this norm is observed, the weight goes away quickly, without affecting the state of human health in any way. And not all newfangled diets can boast of this.

Controversy about calories

Many nutritionists strongly recommend not to lower the 1200 calories per day, as it is a necessary minimum for a healthy functioning of the body. And although the weight with it will go away quickly enough, there is a danger of slowing down the metabolism.

Experts suggest calculating the daily calorie intake using a special formula. It was developed by the famous French nutritionist and doctor with many years of experience - Mufflin-San Geor. Currently, it is used most often, unlike all previous ones. There are two versions of the formula: simplified and modified.

Simplified formula:

• For women: 10 * weight in kg + 6.25 * height in cm - 5 * number of years - 161.
• For men: 10 * weight in kg + 6.25 * height in cm - 5 * number of years + 5.

The modified version of the formula looks exactly the same, with one exception - the final result must be multiplied by the energy cost factor.

Odds:

• Minimum = 1.2, i.e. a person practically does not move during the day.
• Weak activity = 1.375. A person does work at home, in the office, but does not go in for sports.
• Average activity = 1.55. In addition to work, she goes in for sports 2-3 times a week.
• High activity = 1.725. He walks a lot, works and plays sports regularly.
• Very high activity = 1.9. Hard physical labor at work and everyday sports.

Having calculated the daily calorie intake, you can begin to lose extra pounds.

Where to get the calorie content of products

On this diet, a person who is losing weight needs to count calories. But the question arises as to where to get them. As a rule, calorie content is written on packages and labels. They sign it as "energy value". It is indicated in kJ and Kcal, you need to look at the latter, since kJ is difficult to count, and there are a lot of them.

There are products that do not list calories, for example because they are sold by weight. There is a huge variety of tables. You can find absolutely all products in them.

Diet duration

Many women are faced with the issue of losing weight when time is running out. For example: summer is coming, a vacation or a wedding is planned. For such cases, this diet is perfect. Losing weight in 2 months is a great result. But it is not necessary to strictly observe this period. If the weight is gone in a month, then there is no need to continue the diet, weight loss.

2 months may not be enough if the weight is much higher than normal. In such cases, the period can be extended. The advantage of this diet is that its duration does not affect health, you can sit on it for a year or even more.

How many pounds can you get rid of

The diet is designed for two months. During this period, you can get rid of at least 10 kilograms. But it all depends on the initial volume of the body and the desire to lose weight. This means that if a girl is thin and she only needs to get rid of a couple of kilograms, then she is unlikely to be able to lose 10 or more weight. But if her weight is above the norm by 50 kg, then she will be able to get rid of 20-30 kg.

Diet for 2 months by day, or How to speed up the process

Diet is good, but the result can always be improved. In order for an effective diet for 2 months to help get rid of more kilograms, you need to carry out a number of activities.

1. Arrange yourself an alternation of regular and protein days. One day you can eat at your discretion, without exceeding the calorie intake. On the second day, limit yourself to the consumption of your favorite protein foods, such as baked chicken, kefir, cottage cheese, beef, etc. The main thing is not to exceed the daily calorie intake.
2. Another need during the diet is sports. Daily cardio loads will increase calorie consumption, which means it will speed up the process of losing weight. And regular strength training will help keep the body in good shape and prevent the muscles from weakening.
3. Water in the amount of 1.5-2 liters per day. It will start the metabolism and help get rid of toxins.
4. Eat little and often. This is one of the most effective ways to speed up the weight loss process. You need to eat 5-6 times a day, in portions of 200-300 g.
5. Healthy foods. Of course, cakes on this diet are acceptable, but if you replace them with fruits, vegetables, complex carbohydrates and complete proteins, then the figure will change much faster.
6. More protein, as it removes excess water from the body and preserves muscles.
7. Healthy fats. They are the key to female beauty. You can find them in fatty red fish, beef and linseed oil.

sample menu

It is almost impossible to make a diet menu for 2 months, since the diet can be very diverse. But it is possible to make an approximate menu for the day so that losing weight understands its essence.

• Breakfast: 200 g of oatmeal on the water, 1 yogurt with fruit.
• Second breakfast: one fruit, such as an apple, grapefruit or
• Lunch: chicken breast 100 g, two tablespoons of boiled buckwheat, vegetables (cucumbers, tomatoes, greens).
• Snack: cottage cheese with herbs or fruits.
• Dinner: steamed fish and vegetable salad.

Pros and cons

A diet for 2 months, like any other, has its pros and cons. Let's start with the positives, as there are many more.

Benefits of calorie counting:

• Diet for 2 months does not limit the variety of products. You can eat barbecue, a piece of cake or any other favorite dish.
• The person does not have hunger pangs.
• Effective.
• You can lose weight on it for a long time.
• The diet is absolutely harmless to the body.

Cons of counting calories:

• You have to keep counting. At least until the calorie content of the products is remembered.
• The body can get used to it. Therefore, the daily calorie intake should be changed regularly. For example, today - 1200, tomorrow - 1500, the day after tomorrow - 1100.

Diets for a month - menu of proper nutrition for weight loss!

Monthly diets can be useful for those who want to lose weight slowly without causing stress to the body, as well as for those who want to choose healthy, balanced and proper nutrition for themselves for a month or more. This diet is followed until the desired results appear.. A diet for weight loss in a month allows you to choose portions of such a size for yourself so as not to feel hungry and at the same time not to overeat.

On an empty stomach in the morning it is good to drink a glass of water, and in the evening - yogurt. Not necessarily dairy products should contain a minimum amount of fat, but they should not be too fatty either.
Coffee can be replaced with black or green tea.

It is forbidden to change the menu for weight loss for a month where it is not indicated that this can be done. If the amount of the product is not indicated in the proper nutrition menu for a month, then you can use it as much as you want.

Diet for a month

The menu of proper nutrition for weight loss for a month:

On Monday:

• have breakfast salad of vegetables and fruits according to the following recipes.

fruit salad recipe:

banana, small apple, small pear, 100 g of yogurt or kefir, tbsp. oat flakes and tsp honey (if the yogurt is unsweetened). The ingredients in the salad can be changed depending on the season and taste. Just do not add a large amount of bananas and grapes to the salad, and you can not use canned fruits. At the same time, the yogurt that you add to the salad must be real. Therefore, when buying, you should look at the name, in which “yogurt” should be written, but not another name. You also need to pay attention that the cereals are natural, ordinary, and not “fast” cooking.
Vegetable salad recipe:
leafy green salad, cucumber, 1-2 tbsp. vegetable oil (instead of butter, you can use 100 g of classic yoghurt without fruits), 2 loaves spread with butter (bread can be replaced with wholemeal bread). You can take bread if you thought that lunch or dinner was not satisfying. But just don't overuse it.

• For lunch there may be 2 options.

For the first option you can prepare a fruit or vegetable salad (add cottage cheese to yogurt - 100 g), 2 loaves, buttered.
For the second option cook soup or stew vegetables (2 peppers, 1 carrot or 2 tomatoes, 400 g of cabbage, vegetable oil or sour cream, a little salt).

• For an afternoon snack you can drink a glass of kefir (or yogurt), 100 g of cottage cheese and an apple.
• For dinner prepare yourself pancakes with berries (unsweetened), cabbage, apples: 200-250 g of raw, pre-cut apples, berries, cabbage (should be scalded), 50 g flour, 4 tbsp. water, egg. Also drink unsweetened compote or green tea.

On Tuesday

• have breakfast bread, black coffee (optionally with 10% cream and one teaspoon of sugar) or you can use a bread with a little butter.
• Have lunch vegetable salad, 3 boiled or baked potatoes with the addition of a small amount of any oil.
• For an afternoon snack drink tea to which you can add milk, and about 2 tsp. jam.
• For dinner you can eat 300 g of veal or beef meatballs (only meat should be lean), stewed or raw vegetables (but not potatoes), washed down with unsweetened compote (water or tea).

On Wednesday

• have breakfast black coffee and bread.
• Have lunch any soup of your choice.
• For an afternoon snack eat about 350 g of any fruit or vegetable.
• For dinner you can 200 g of green beans or green peas, 200 g of Brussels sprouts (broccoli or cauliflower), vegetable salad with the addition of vegetable oil, juice from vegetables or red fruits (ideally pomegranate).

On Thursday

• have breakfast a salad of vegetables or fruits (see the salad recipe above - on Monday).
• Have lunch 2 hard-boiled eggs, cucumber salad and a glass of tomato juice.
• For an afternoon snack you can eat about 75 g of ice cream (only not very fatty) or tea (you can add milk and no more than 2 tsp jam). Also, jam can be replaced with a small cake, only without cream, or chocolate - no more than 30 g.
• Have dinner salad (with the addition of a large amount of leafy greens and vegetable oil), bread and cheese - 100 g.

On Friday

• have breakfast black coffee and bread.
• Have lunch any raw vegetables, 3 baked or boiled potatoes with vegetable oil (only in a small amount).
• For an afternoon snack eat about 150 g of nuts and dried fruits.
• For dinner 2 options are possible.

For the first option you can cook millet, rice or buckwheat, but only on water. For rice, prepare tomato sauce from 2-3 tomatoes with the addition of dried herbs. Add pumpkin to millet, and onion fried in vegetable oil to buckwheat.
For the second option prepare coarse spaghetti and tomato sauce. Cooked meals should not exceed 300 g.

On Saturday

• have breakfast grated raw carrots and 50 g of cheese (or cheese).
• For lunch you can bake, boil or fry in a small amount of fat 300 g of lean beef (500 g of chicken, turkey or 200 g of liver), stew cabbage and make a vegetable salad.
• For an afternoon snack eat an apple or other fruits, excluding grapes and bananas.
• For dinner you can stew zucchini, eggplant and cabbage (400 g) and 3 tomatoes, as well as cook pancakes (2 pcs.) Without baking powder and yeast.

On Sunday

• have breakfast bread, black coffee or bread thinly spread with butter.
• Have lunch any raw vegetables, 3 baked or boiled potatoes with the addition of vegetable oil (in a small amount).
• For an afternoon snack eat dried fruits.
• For dinner you can cook green beans with garlic, as well as 300 g of fried or boiled fish.