Healthy menu for the month. What should be abandoned. Forbidden healthy food menu items for the week

The basics of proper nutrition for weight loss

For the normal functioning of the body, a person needs the following substances:

• energy is needed for movement, renewal processes, tissue creation, getting rid of harmful elements;
• proteins, fats and carbohydrates are building components, or fuel;
• reagents and catalysts;
• water.

The human body can fully obtain these elements by observing a well-composed diet.

The right diet includes not only the use of healthy foods, but also a certain number of requirements:

1. Eat strictly at the same time. Food is better absorbed when there is the required amount of gastric juice in the stomach, and eating strictly by the clock can develop this habit.
2. Food with different textures. A well-composed diet and properly fragmented nutrition makes the gastrointestinal tract work in various modes.
3. Crushed food. It is recommended to use foods containing different minerals and vitamins at different times, since the absorption of some components is hindered by others.
4. Quality chewing. Chopped food is better digested. It is important to understand that simply grated food will not give the desired result. When a person chews food, secrets are secreted in the body, which helps to better assimilate food.

The Benefits of Proper Nutrition

Proper nutrition has a number of positive properties:

• food enters the body strictly by the hour in the required quantity and quality;
• the body is fully saturated with all micro and macro components;
• the energy balance is controlled;
• metabolism is always at a high level;
• prevention of the development of possible ailments associated with metabolism;
• strengthening the immune system;
• the work of all processes in the body is normalized.

It is also noted that with a well-composed diet, a person does not feel hungry, pain in the stomach, fatigue and headache disappear.

In addition to the advantages, such a diet also has disadvantages. Its main drawback is its length. It is impossible to quickly get rid of excess weight, but when you combine a healthy diet and exercise, the process accelerates.

How to make a proper nutrition menu

To compose your diet, you need to take into account the ratio of proteins, fats and carbohydrates. Nutritionists advise to make a diet so that the ratio of elements is as follows: 50% carbohydrates, 30% proteins and 20% fats. The daily calorie content for a girl should not exceed 1800 Kcal, and for a man - 2100 Kcal, but their daily activity must be taken into account.

It is recommended to draw up a menu for every day immediately for a week, and this must be done in advance. It is important to diversify your diet. Despite the fact that a person loves one dish, it should be found in the diet no more than once every three days, since the body must fully absorb the required components, and the stomach must constantly function in various modes. When compiling the menu, you should adhere to the following recommendations:

1. Break up meals. It is advisable to eat 4-6 times a day. A well-designed diet includes: breakfast, lunch, and between main meals. With frequent meals and reduced portions, the body is not overloaded, and also does not feel hungry.
2. Nutritionists recommend drinking about two liters of water, but the amount of fluid may vary depending on the structure of the human body. Usually, the rate of water per day is calculated as follows: 30-40 ml of liquid is required per 1 kg of weight. People who exercise regularly are advised to drink 1 liter more than the indicated value.
3. The final meal should be no later than 2-4 hours before bedtime. If after dinner a strong feeling of hunger torments, then it is allowed to eat vegetables or drink low-fat kefir. Overeating before bed is dangerous because food is not digested properly and is deposited in subcutaneous fat.
4. Sweets and other junk food. It is not necessary to completely abandon them, it is enough to minimize the use of harmful products. Any kind of sweets is allowed to eat until 13.00.

Proper nutrition: proteins, fats, carbohydrates

A competent diet must necessarily include products with animal proteins, but their amount should be minimal.

The diet should include fruits and vegetables. The fiber they contain helps cleanse the body of toxins and toxins. Vitamins strengthen the immune system and improve health. Fruits are recommended to be consumed in the first half of the day, but if hunger has overcome the feeling of hunger before going to bed, it is allowed to eat a light fruit salad.

Vegetable fats and fatty acids should not be excluded from the diet. In large quantities, they are found in seafood, nuts and vegetable oil.

It is recommended to include complex carbohydrates in the menu: cereals, durum wheat pasta, black bread, rice, buckwheat. They need to be consumed in the first half of the day. In the evening, nutritionists advise eating protein foods and salads.

It is required to exclude sweets, soda, chips, fast food and other junk food from the diet, as it causes obesity, poor health and appearance, and a decrease in the functionality of the immune system. You should also give up bad habits.

Examples of a proper nutrition menu.

A person should make a menu of a competent diet on his own, based on his lifestyle and the general needs of the body. For example, if a person lacks calcium, then dairy dishes should be present in the diet.

The diet is recommended to be strictly individually, since each person needs a certain number of calories. For people involved in sports, more calories are recommended than for those who work in the office. Girls require less than men.

Children, regardless of age, are forbidden to sit on low-calorie diets and arrange fasting days. Since their body is formed and needs vitamins, minerals and other elements.

Sample menu for the day

After reading various recommendations, most people rush to calculate the calorie content of their diet, and cut back on meals so that the calories are within the required range. But, in order not to do this, you can use ready-made diet options.

• cereals on water or low-fat milk and nuts;
• whole grain bread, boiled chicken breast or salmon, vegetable salad and a glass of kefir;
• fruit salad, scrambled eggs from two yolks and 4 proteins;
• cottage cheese with berries.

• soy meat pasta and goulash
• baked vegetables and egg white;
• vegetable lasagna;
• light soups.

• boiled chicken breast with vegetables;
• baked or boiled seafood;
• omelet from vegetables and eggs;
• cottage cheese casserole and vegetable salad;
• baked beef and vegetables.

Since the food is fractional, it is required to include lunches and snacks:

• kefir;
• dark chocolate;
• vegetables and fruits;
• nuts;
• bread with cottage cheese and herbs.

From drinks it is allowed to drink water, juices, tea and coffee. The last three are recommended to be consumed in limited quantities. It is also worth noting that green tea with lemon can satisfy the feeling of hunger, but it is not recommended to abuse it, as it washes calcium out of the body.

E helps a person lose extra pounds and return to his intended weight, but this cannot be achieved in a quick way. When combining a healthy menu and sports in one month, a person is able to lose up to 10 kilograms of excess weight.

Experts advise to adhere to the following recommendations:

1. Get rid of bad habits, as their presence reduces the effectiveness of a competent diet.
2. It is recommended to sleep about 7 hours a day, and ventilate the room before going to bed.
3. Go in for sports. Try to move more on foot, so you can get rid of excess weight.
4. Use moisturizing skin creams after showering. So, you can avoid moisture loss, make the skin more elastic.
5. While eating, do not be distracted by reading, watching TV, and so on. Also, don't talk while eating. You must fully concentrate on food.
6. You can not drink drinks immediately after eating, about 60 minutes should pass.
7. After waking up and half an hour before breakfast, you need to drink a glass of non-carbonated water. Maybe with lemon.

A well-designed diet will help improve your health, get rid of excess weight and change your appearance.

Proper nutrition is the key to health! Throughout our lives, we continually promise ourselves to start losing weight, go to bed early, go in for sports, give up bad habits, stop eating fast food and other harmful products. But, few people keep these promises, all the time postponing them until tomorrow. It's never too late to take care of your health and nutrition, the main thing is to start. There is nothing complicated in a healthy diet, the main thing is a properly composed menu for a week.

Proper nutrition: universal rules

Without these rules, you will not be able to create a good menu for yourself, with which you can not only start taking care of your health, but also lose a couple of extra pounds.

• Proper nutrition should meet the needs of your body, provide it with vitamins and minerals. At the same time, you should not starve and deny yourself food. Everything should be in moderation, without excesses and sacrifices.
• You will have to learn to recognize the need for food or drink. Sometimes these 2 desires that are absolutely different from each other mislead us. So when you feel hungry, drink a glass of water. If after half an hour, you still want to eat, you can safely proceed to the meal.
• Don't drink your meals. The fact is that entering the stomach, after 10 minutes, the water passes on, taking with it the gastric juice necessary for digestion. As a result, heaviness appears, food is poorly digested, not absorbed and does more harm than good. It is recommended to drink either 20-30 minutes before meals or 40-60 minutes after.
• Do not abuse fatty, spicy and highly salty foods. Otherwise, you will be thirsty and you will not be able to keep up the gap between eating and drinking.
• Never eat stress, otherwise all proper nutrition and weight loss efforts will come to naught. At this time, you are not experiencing physical, but emotional hunger, so deal with it without overeating.
• Chew food thoroughly, never swallow it in pieces (which people often do when eating quickly and on the go). Food should not only be thoroughly chewed, but also richly moistened with saliva in order to be well absorbed and digested. Make it a habit to chew each piece at least 20 times - until a mushy state.
• After eating, do not exercise and do not go to bed. During sleep, all body processes slow down, and food is poorly absorbed. The optimal ratio is to go to bed after 2-3 hours. By the way, in the evening it is not recommended to eat too much at all.
• Get up from the table with a slight feeling of hunger. So you save yourself from heaviness in the stomach, drowsiness and laziness.
• Set aside time and eat calmly, not paying attention to anything. Our brain receives a satiety signal only 25 minutes after the start of a meal. If you eat quickly, you run the risk of eating too much, which will result in heaviness in the stomach and extra pounds.
• When compiling a healthy diet for a week, make sure that it is complete, balanced and as diverse as possible. The body must receive nutrients for normal life.

• People who lead an active lifestyle should eat 5-7 times a day (breaks between meals should be at least 3 hours). Those who live in a measured rhythm of life do not overwork, it is enough to eat 3-4 times a day (keep a break between meals at 4 hours).
• Don't skip your main meals. The only thing you can refuse is dinner. If you come home late, it is better not to eat too much, go to bed and wait for the morning. Eat a hearty breakfast in the morning and go about your business.
• Breakfast is recommended no earlier than 30 minutes after getting up. Breakfast should account for about a quarter of the amount of food per day. Lunch should be between 13.00 - 15.00. It depends on your schedule. Dinner is at the rate of 25% of the total daily food intake. The break between breakfast and dinner should be 12 hours. In total, the number of calories per day should not exceed 2000 kcal.
• Most of the diet should be vegetables, berries and fruits (about 40%). They contain all the necessary vitamins and minerals needed by the body.
• Drink at least 2 liters of fluid every day, because water is the source of beauty, health and life. Please note that the lack of water, as well as its excess, harms the body.
• The optimal amount of fats, carbohydrates and proteins should come from a ratio of 1:4:1. Moreover, carbohydrates should be complex, contained in rye bread, wild and brown rice, buckwheat, legumes, cereals, barley, wholemeal pasta, greens, mushrooms, etc. Minimize the amount of simple carbohydrates.
• Be sure to include dietary fiber in your diet. It improves digestion, is the prevention of constipation, improves intestinal motility, cleanses the body of harmful products. The required amount of fiber is 35 g per day. Its main sources are bran, whole grain bread, vegetables, fruits and seeds.
• Limit your salt and sugar intake.

Proper nutrition: prohibited foods

To correctly compose a proper nutrition menu, you need to understand which foods are harmful and prohibited. These include:

1. Purchased fatty sauces, mayonnaise, ketchup;
2. Store-bought fruit drinks, juices, lemonades;
3. Pizza, fast food, chips, croutons and other snacks;
4. Greasy pastries, cakes, confectionery, unhealthy sweets, sweets, cookies, etc.
5. Semi-finished products and canned food;
6. White bread;
7. Margarine, spread and other harmful fats;
8. White rice;
9. Fried and fatty foods.

Many people who have switched to proper nutrition are concerned about the issue of alcohol. There is little good in it, but there will be no harm from a glass of quality wine drunk on a holiday.

By removing these foods from your diet, you will notice how you begin to lose weight right before your eyes. You will also feel much better.

Proper nutrition for weight loss: a sample menu for a week

The weekly menu should be based on vegetables, fruits, berries, cereals, non-fat meat, seafood and cereals. Indulge in potatoes - boiled in their skins, mashed or baked with vegetables in the oven has not hurt anyone yet. Be sure to include fish and seafood in your diet (ideally, these products should be present on your table 5 out of seven days a week). For variety, alternate between meat, fish, and poultry to keep your diet varied.

Eat complex carbohydrates (cereals, except semolina) for breakfast. For lunch, give preference to soups and vegetable salads, and combine complex carbohydrates with proteins. Eat yogurt, kefir, cottage cheese, fruits, jellies, mousses, light salads, dried fruits, sandwiches, smoothies, nuts, etc. Such snacks satisfy hunger well and benefit the whole body. For dinner, it is good to eat food rich in proteins.

Proper nutrition: a menu for every day

Monday.

• Breakfast: oatmeal or muesli with yogurt, any unsweetened fruit, tea with lemon or coffee with cream.
• Second breakfast: cottage cheese with condensed milk or jam, a handful of nuts.
• Lunch: chicken broth, salad with vegetables dressed with olive oil and lemon juice, baked or boiled potatoes with mushroom sauce, fruit drink or juice.
• Afternoon snack: fruit salad dressed with Greek yogurt, crackers or crispbread.
• Dinner: paella or lasagna, classic vinaigrette, green tea.

• Breakfast: buckwheat with milk, tea or coffee.
• Second breakfast: Greek yogurt, apple.
• Lunch: vegetable soup with a piece of meat, grilled fish with brown rice, Greek salad, compote or fruit drink.
• Afternoon snack: cocoa, sandwich with turkey and vegetables.
• Dinner: risotto with vegetables, a slice of cheese or ham, green tea with lemon.

• Breakfast: Herculean porridge with fruit, toast with jam and tea with honey.
• Second breakfast: a handful of nuts and bread with goat cheese and figs.
• Lunch: fish soup, boiled meat with stewed vegetables, freshly squeezed juice.
• Snack: yogurt with cottage cheese and dried fruits or mousse.
• Dinner: coarse meat pasta, vegetable salad with low-fat sour cream, compote.

• Breakfast: scrambled eggs with spinach and tomatoes, sandwich with cheese, ham and vegetables, coffee or tea.
• Second breakfast: unsweetened fruit, kefir.
• Lunch: chicken soup, seafood salad, grilled fish and fruit drink.
• Afternoon snack: dried fruit or berry jelly.
• Dinner: French meat, Greek yogurt, carrot salad.

• Breakfast: barley porridge with dried fruits, coffee.
• Second breakfast: biscuits with juice.
• Lunch: borscht, chicken breast, buckwheat porridge and juice.
• Snack: cottage cheese casserole with berries.
• Dinner: Caesar salad, grilled vegetables, freshly squeezed juice.

• Breakfast: cottage cheese mousse with honey, goat cheese toast and tea with lemon.
• Second breakfast: any fruit and a handful of nuts.
• Lunch: pea soup puree, baked fish and fruit drink.
• Snack: fresh carrot juice with cream, caramel apples.
• Dinner: French omelette with ham, chicken salad and green tea.

Sunday.

• Breakfast: toast with liver pate, cottage cheese with prunes.
• Second breakfast: granola with milk, bread with vegetables.
• Lunch: mushroom soup, chicken cutlet, baked vegetables, fruit juice.
• Snack: Crisps with curd cheese and herbs, salad with olives.
• Dinner: mashed potatoes, baked salmon, green tea.
• Before going to bed, you can drink a glass of kefir or fermented baked milk.

It is never too late to start eating right, thereby achieving a slim figure and health. With the right approach, the menu for the week can be varied, balanced and very tasty. Following the recommendations, adhering to a healthy menu and the basic rules of a healthy diet, you will get not only a slimmer body, but also fresh clean skin, strong nails, luxurious hair and a radiant look.

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

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

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

Principles of healthy eating

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

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

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

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

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

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

Proper nutrition menu for weight loss

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

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

What foods can you eat?

What foods can't be eaten?

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

Principles of nutrition for weight loss

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

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

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

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

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

COOKING

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

BUCKWHEAT CUTLETS

INGREDIENTS

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

COOKING

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

CABBAGE PAIN

INGREDIENTS

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

COOKING

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

The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to get rid of excess weight, it is not enough to exercise regularly, you must definitely reconsider your eating habits. We are offering to you healthy diet menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on to a detailed description of the menu of proper nutrition for weight loss, we will remind you of the basic rules for losing weight. This is what every weight loss person needs to know.!

1. Lose weight from a calorie deficit rather than proper nutrition per se. When we eat less than the body needs for energy, it begins to use the reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, whatever they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition is also achieved due to food restrictions: you eat less calorie foods and get rid of "food garbage". This is usually enough to maintain a calorie deficit, even if you don't directly count calories. (although with the right foods you can eat in surplus and get better) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall calorie surplus.

4. Fatty, floury and sweet foods create an excess of calories very easily, so such foods have to be limited. But if you manage to fit these products into your calorie intake, then you can use them without harm to weight loss.

5. However, it is better to stick to the menu of proper nutrition: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not carry any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.

6. Directly for weight loss, the time of eating does not play a special role, so you do not need to completely change your diet and routine. Just remember that putting together a competent, correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the digestive tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss, the most important thing for weight loss is the total caloric content of the diet. But these indicators are important to consider for muscle preservation ( squirrels), sufficient energy ( carbohydrates), normal functioning of the hormonal system ( fats ).

8. Products can be combined on a plate in any form, this also does not affect the process of losing weight. If you want to stick to a separate diet or combine products only in the way you are used to, please.

9. The recommendations below are just one of the most common menu options for proper nutrition for every day. You can build a menu according to your abilities, it is not necessary to focus on "dietary canons". If you count calories, proteins, carbohydrates and fats, then your hands are untied: for weight loss it is enough just to eat within the framework of KBJU.

10. The distribution of proteins and carbohydrates throughout the day, proper breakfasts and dinners, certain foods before and after training - these are just additional building blocks in building the body, but far not key. They are more relevant at the final stage of polishing the body and bringing it to the ideal shape.

Summarize. Weight loss issue always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals as you wish within your KBJU norm.

Proper nutrition is additional tool for weight loss, which will help you change your eating behavior and start eating balanced and healthy.

What important to remember when compiling a proper nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy throughout the day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
• Dinner is desirable to make mainly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the rule "do not eat after 18.00", but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute calories per day approximately in the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• 1-2 hours before training it is better to eat carbohydrates, within 30 minutes after training - carbohydrates + protein.

We emphasize once again that the most important thing for losing weight is maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.

Sample menu of proper nutrition for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• afternoon tea: Carbohydrates, maybe a little fat
• Dinner: Protein + preferably fiber

Here are some options for a menu of proper nutrition for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in losing weight. You can have your own menu of proper nutrition for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal pancake (mix eggs and oatmeal and fry in a pan)
• Cottage cheese smoothie, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all options for healthy breakfasts.

Dinner:

• Cereals / pasta / potatoes + meat / fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/garnish + legumes

Lunch is the most "democratic" meal, here you can choose almost any combination of products to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Read more about the right dinner in the article: What you can eat for dinner for weight loss: 7 best options.

Snack:

• PP baking
• nuts
• Fruit
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crispbread

From the proposed options for breakfast, lunch and dinner, form your own own menu of proper nutrition for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets, this is quite easy to do.

The menu of proper nutrition for the normalization of metabolism and weight loss, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the debate around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast because they are absorbed in a short time, while they do not provide useful substances, but immediately go into body fat.

The exclusion of such carbohydrates from the menu gives the body the opportunity to process existing fats, rather than accumulate new ones.

Secondly, food occurs in small portions, at short intervals. Thanks to such a schedule of meals, satiety is always felt, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membrane, but it is not recommended to eat them for dinner because of sugar.

The best time to eat an orange is lunch or dinner. Likewise with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and for lunch you can eat meat. Through this eating pattern, the body can get the maximum benefit from the food received.

As a result, all of the above actions accelerate the metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition

Having developed a PP menu for a week for weight loss, you should not expect instant results. Before the metabolism accelerates, it takes time. Kilograms lost in the first week - water. Puffiness disappears and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

Sudden weight loss is very unhealthy, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 3-4 kg per month with average physical activity. Such activity includes cardio training 3-4 times a week, daily walks lasting from 20 minutes.

You can increase weight loss by doing more exercise. For example, by doing a full strength workout 6 times a week, weight loss can increase by another 2 kg.

It is important to remember that weight loss is an individual process. The number of kilograms dropped depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.

But this does not mean that a healthy diet has stopped working, it means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.

There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:

What to Avoid While Eating Right

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten with proper nutrition for weight loss

Can:

Available in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery products;
• sugar.

How to make a menu

Before compiling a PP menu for weight loss for a week or a month, you must:

1. Assess the level of physical activity.
2. Calculate the daily calorie requirement.

The level of physical activity can be:

Once the level of physical activity is determined, the kcal norm can be calculated using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. Can be stewed, steamed and baked. Dairy products are defatted or low fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those who have a slow metabolism.

With this diet plan, 5 meals are provided.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low fat or low fat.

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With such a diet, it is recommended to increase the daily load, as well as conduct full-fledged workouts 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu for 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. Also, the menu is suitable for those whose work is associated with heavy physical exertion.

The diet remains the same as with the 1200 kcal menu.

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until done.
4. Sauté the onion until golden brown.
5. Boil eggs, cool, peel and finely chop.
6. Wash the sorrel and chop.
7. Add sorrel, onion, eggs to the broth.
8. Boil for 5 more minutes. with closed lid.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in a whole piece until tender.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Main dishes

Baked salmon with vegetables

1. Remove bones from fish, rinse and pat dry with paper towels. Place in a convenient container and drizzle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Divide the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) - 399 g;
• ground ginger - 21 g;
• onion (chopped) - 201 g;
• carrot (chopped) - 99 g;
• garlic puree - 10 g;
• sour cream - 99 g.

1. Add salt, spices, ginger and garlic to minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meatballs in a dry frying pan.
3. Fry vegetables until golden brown. Add sour cream and some water. Simmer some more.
4. Put the meatballs in a baking dish and pour over the sour cream sauce. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over frozen beans and bring to a boil again.
2. Cut pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) - 499 g;
• cucumber - 1 pc.;
• lettuce leaves - 51 g;
• olive oil - 2 tbsp. l.;
• tomato (vegetable) - 1 pc.;
• soy sauce - 2 tbsp. l.

1. Boil a sea cocktail and let it cool.
2. Mix oil and sauce.
3. Put lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Drizzle with a little dressing.
5. Put a sea cocktail on top of the vegetables, salt and season with the remaining mixture of oil and sauce.

desserts

Cottage cheese casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mass.
4. Put the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese - 99 g;
• protein - 51 g;
• ground cashew nuts - 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the sweets rest in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article formatting: Mila Fridan

Video about Proper Nutrition (PP)

The principles of proper nutrition: