Food recipe for weight loss. Proper nutrition: weight loss menu for every day

PP recipes have helped many people in their struggle to lose weight, normalize the functioning of internal organs, and improve the condition of their skin, hair and nails. Many people think that eating this way every day is quite difficult, but over time it turns into a way of life.

It's not enough to just eat healthy foods, it's important to do it wisely. Therefore, nutritionists have developed several rules:

What products are your priority?

For harmonious weight loss that does not harm the health of the body, it is necessary to include in the diet:

1. Proteins (up to 50% of the total mass). Protein products include:

• Dairy products;
• eggs;
• chicken fillet, beef;
• legumes;
• fish (salmon, tuna, etc.);
• liver;
• nuts.

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

• Olive oil;
• nuts;
• avocado;
• fish fat;
• hard cheese.

Also, pp products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:

• Cucumbers;
• White cabbage;
• papaya;
• green tea;
• raspberries;
• grapefruit;
• ginger.

But you should avoid the following products:

• Flour-containing products;
• sugar-containing products;
• alcohol and carbonated drinks;
• soft cheese, including processed cheese;
• salty and sweet snacks;
• fast food and fast food.

Protein pancakes

In a deep bowl, knead the dough from the following ingredients:

• a quarter cup of oatmeal flakes;
• a quarter glass of cottage cheese;
• half a spoon of protein powder;
• 3 egg whites.

After thoroughly mixing the ingredients so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in a non-stick pan so as not to add oil. Can be consumed with nut urbech.

Curd dessert with fruits and gelatin

Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve gelatin with milk over heat, making sure that the mixture does not start to boil.

Beat 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar until slightly foamy, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pieces) and a third of pineapple into small slices.

Then the products need to be laid out in layers in the following order:

• Strawberry;
• cottage cheese;
• kiwi;
• cottage cheese;
• a pineapple;
• cottage cheese.

If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.

Cheesecakes with bran and banana

This recipe will be an excellent breakfast in the pp style, which can be consumed every day for weight loss.

Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add coarse flour (no more than 30 g).

The dough should not be too viscous, but rather more liquid. Divide the finished dough into equal portions, form into balls, and then press them down. Fry the resulting flatbreads on each side until brownish in color. To prevent the cheesecakes from being too greasy from the oil, you should briefly place them on paper napkins before eating.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 liters. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass in a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a paste. Mix sifted flour (230 g) with baking powder (13 g). Grind 30 g of soft butter on a grater and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until smooth.
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

This recipe includes 4 pillars of weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).

Grind the radish, garlic and cheese into small pieces. Chop a couple of celery stalks into small pieces. Combine the products, add sour cream and mix. Sprinkle finely chopped herbs on top.

Beet salad

It is recommended to eat this salad at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can alleviate stress from sudden changes in diet and physical activity.

Boil 1 large beetroot (at least an hour), then cool and grate into small strips. Z-6 pcs. Soak prunes in water (min. 30), cut into small pieces. Grate 30-40 g of hard cheese and a couple of cloves of garlic. Combine all products and pour in sour cream product.

Light Greek salad

Cut tofu cheese (30 g), cucumbers (3 pcs.) and sweet peppers (2 pcs.) into small cubes. Cut cherry tomatoes (9 pcs.) and olives (a third of the jar) into two halves. Combine products and season with olive oil, stir.

Squeeze a couple drops of lemon juice. If a beautiful presentation is required, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.

Salad with tuna

Boil 6 dwarf corn pods and 3 eggs until tender (do not add salt to the water). Mash the canned tuna until it becomes a paste.
Grate the eggs and peeled cucumber into small strips. Combine all ingredients, add sour cream and stir.

Vegetable soup with chicken

Boil 1 piece in salted water. chicken fillet, remove to a plate and cool. In chicken broth, cook a couple of Brussels sprouts and cauliflower inflorescences and half an eggplant until soft (it is better to chop it first).

Sauté grated carrots and finely chopped onions for min. 1Z. Break the chicken into small strips and add to the main soup along with the frying. Grind with a blender until a homogeneous thick liquid is obtained.

Vegetable soup with rice and cabbage

Boil 2 pcs. chicken fillet in salted water, when ready, add and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat.

Finely chop the carrots and onions and sauté until transparent. Break the cooled chicken into strips and add back to the pan along with the frying when the potatoes are soft. Keep for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) into medium cubes. Sauté the onion in a hot frying pan for 6 minutes, then add the carrots to it and hold for another minute. Boil the potatoes until half cooked, add 1 tub of processed cheese to the resulting broth. Then add the remaining vegetables and spices (thyme, salt, pepper). Cook until the carrots are soft.

Brussels sprouts soup with cream

Excellent recipes for every day for weight loss are recipes for soups, especially vegetable ones. They not only help normalize the gastrointestinal tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.

Boil chicken fillet in brackish water. Remove peels from vegetables (potatoes, carrots, onions). Cut potatoes and onions into medium cubes, carrots into strips, cut Brussels sprouts into two parts.

Remove the chicken, cool and break into slices. Add potatoes to the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 liters. water. Simmer until the vegetables are ready. When the potatoes are soft, add the remaining vegetables to the pan.

In a deep bowl, mix medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of herbs (parsley, dill, green onions) and mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from heat and let sit for min. 1Z.

Buckwheat soup

Boil the chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Remove the finished chicken, cool and split into layers. In its place, add potatoes, cook until half cooked, and then add a third of a glass of buckwheat.

Sauté carrots and onions for about 7 minutes. When the potatoes and buckwheat become soft, add the rest of the ingredients. Hold for another 3 minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring the broth frequently. Let it brew for about 5 minutes.

Bulgarian soup

Cut the eggplant into small pieces and leave in a small amount of salted water. Finely chop 2 bell peppers, a third of the celery, add to the eggplants and mix. Add a pinch of hot pepper. Fry in oil, add grated tomatoes (3 pcs.) and a couple of cloves of chopped garlic.

Pour the resulting mixture along with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 minutes. Towards the end, add chopped parsley and savory.

Tomato soup

Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add a cube of meat broth.

Add a can of mashed canned tomatoes and fry. Then pour in half a glass of tomato nectar, add 30 ml. cream, 3 cloves of chopped garlic and finely chopped basil leaves. Keep on fire for another minute. 10, then grind in a food processor.

Chicken meatball soup

Mix minced chicken with half-cooked rice, add salt and pepper. Form small balls and add to boiling water. Cut the potatoes into cubes and send after the meatballs.

Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, add the fried potatoes to the broth and keep for a couple more minutes. Place half a boiled chicken egg and chopped dill into plates in portions.

Pumpkin baked with egg

Peel the pumpkin from skin and seeds, cut into cubes. Spread evenly in the baking dish and sprinkle with salt and pepper. Beat three eggs in a bowl and pour them over the pumpkin. Place a small piece of butter on top. Place in oven for 30 minutes. If desired, the finished casserole can be sprinkled with hard cheese.

Light Stewed Cabbage Recipe

Chop the cabbage, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a heated frying pan, add water. Add pepper and a little salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Everyday recipes for weight loss cannot do without vegetables and chicken. After all, chicken meat is the main source of proteins, and vegetables saturate the body with fiber, which helps improve intestinal function and burn excess fat.

Cut the eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet into cubes, mix and place in a baking dish. In a deep bowl, mix half a tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 g of grated hard cheese, salt, paprika and pepper. Pour the resulting mixture over the products on the baking sheet. Place in oven until full readiness.

Chicken fillet in mustard sauce

In a deep bowl, mix 2 tbsp. l. spicy mustard, 2 tsp. Dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, brush with the resulting sauce on all sides and place on foil (for each piece of chicken there is a separate layer of foil).
Place chopped apple pieces on top of the sauce. Wrap the meat tightly in foil and place in the oven for 30 minutes.

Zucchini with cheese and tomatoes in the oven

Zucchini and tomatoes, cut into medium-thick circles. Grate the cheese and garlic, combine with mayonnaise and mix. Place the zucchini on a baking sheet and place the tomatoes on top. The final layer will be cheese sauce. Place the appetizer in the oven for 20 minutes.

Zucchini casserole

Cut the zucchini, potatoes and onion into medium cubes. After mixing, place the vegetables evenly in the baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat.
Pour the resulting mixture over the vegetables. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.

Rice with chicken and vegetables

Chop the chicken, onion and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into the pan, add rice, canned peas and corn. Pour in hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered an ideal fish for those who want to lose weight: In addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish helps to normalize the functioning of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it helps to lose extra pounds.

After cleaning the pollock, pour lemon juice over it and leave for 30 minutes. Then cut into portions and rub with fish spices. 3 pcs. Grate carrots, cut onion into rings, 2 tomatoes into cubes. Distribute half of the resulting vegetables in a deep frying pan, place the fish on top, and add the rest of the ingredients. Pour in a glass of water and simmer until fully cooked.

Chicken liver stewed with vegetables

Wash and chop the liver. Chop 2 tomatoes, bell pepper and onion into cubes. Grate the carrots. Mix all products in a frying pan and fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of food regulations due to the method of preparation: practically free of fat and carcinogens. Which leaves all the best qualities of weight loss products for every day.

The recipe for dietary pilaf includes chicken fillet, which tops the PP list

Wash the chicken breast, remove the bones and cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Turn the heat down a little and cook for another 13 minutes. Add carrots, onions and pepper powder. Leave on the heat for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a frying pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pieces) into large pieces and add to veal. Add 300 ml. water and cover with a lid and simmer for about 30 minutes. In 13 min. until ready, add a can of canned champignons, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

Cut the zucchini into rings and remove the seeds. Place on a baking sheet. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place into the core of the zucchini. Bake for about 30 minutes. Then sprinkle the dish with cheese in portions and leave for another 3 minutes.

Most people are afraid of proper nutrition, believing that everything is necessarily not tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and are tasty for every day.

Video about PP recipes for every day for weight loss

Recipes for proper nutrition for weight loss for every day:

Proper nutrition for weight loss, recipes for every day:

Even those who know nothing about proper nutrition understand that to lose weight, you need to eat less. A familiar situation: weight loss diets with a menu for every day have been tried, but none of them turned out to be magical, there is still no result.

There is often no time to understand the details of proper nutrition, but you need to lose weight yesterday. To help beginners and set them on the right path, we have developed an approximate balanced dietary menu for a week/day for weight loss. We also tell you what mistakes happen and how to create your own menu for weight loss.

The most important thing in our menu for every day/week for weight loss is calories. Total approximately 1500 kcal. This is enough to lose weight if your daily intake is about 1800-2000 kcal (i.e. for women). Men need more calories - that is, more “weight in grams”. The composition and products of the menu for women do not differ from the menu for men.

A balanced diet is approximately 40% and 30% each. We took these proportions into account in our table with the weight loss menu.

Proper nutrition for weight loss: what is possible and what is not?

How to replace foods on a weight loss menu for a week? We have put together a fairly simple dietary menu. But if necessary, change products to those that you like best/have on hand. It's simple - replace lean protein with lean protein: chicken, fish and seafood, eggs, cottage cheese. (which can be exchanged for each other): buckwheat, brown rice (there is no brown rice - take whatever you have), durum wheat pasta (ordinary wheat can be used in extreme cases), beans and lentils. Raw vegetables without restrictions - they have very few calories. For example, if your stomach growls in the evening and you can’t fall asleep, take cucumber tomato. Fill your stomach and it's no more than 50-100 calories.

For a “first acquaintance” with proper nutrition for weight loss, it is not necessary to painstakingly tap on a calculator all day and complete accounting courses. Start eating at least roughly according to our simple menu for the day. Try to buy low-calorie foods. Don't get upset fast food, fried, mayonnaise etc. It is not necessary to eat strictly according to the clock, 5 times a day, not to eat after 6, etc. The main thing is to stick to calories, then you will definitely lose weight.

How to independently create an approximate balanced menu for weight loss for a day/week?

1 Calories

You calculate your daily requirement and subtract 20-30% from it. This way you will know how many calories you need to lose weight.

2 Balanced diet: proteins/fats/carbohydrates (BJU)

The approximate ratio of BJU with a balanced diet for weight loss is 30/30/40 (%). Those. carbohydrates – 40%, proteins and fats – 30% each.

he wants to help too

3 Food

To create a menu for weight loss, you don’t necessarily need expensive or rare products. The most expensive item of expenditure is fresh meat, fish and vegetables. To accurately count calories, you need to cook at home, on your own. Over time, you will remember which foods contain how many calories and creating a weight loss menu for the day will become easy. If cooking at home and taking containers of food to work seems too difficult to you, then maybe you should put off losing weight for now? For those looking for an easier way, there are green coffee and goji berries. Try them first, and then switch to the side of proper nutrition and plastic containers. We don't have cookies, but we do have your slender reflection in the mirror.

What could go wrong

Bulimia and compulsive overeating are common consequences of prolonged dieting.

1 Disruptions due to strict regime

If you stay on proper diet for weight loss for a long time, then sooner or later “Uncle Zhora” will come. Even though the nutrition is “correct”, the menu for the week is balanced according to BJU, the body will still want to regain the lost weight. And how to do it? Make you eat it all back! The hormones needed for this will be delivered to your brain in a timely manner. This is why it is so difficult to maintain weight after a long diet.

How not to break down? Allow yourself to “rest” sometimes. Eat something “bad” once a week (“cheat meal”). But don’t turn your “vacation” into a week-long food binge. Perhaps it is better to eat something harmful in a cafe or with friends, so that there is no temptation to continue the holiday. There are no fruits on our menu (they simply don’t fit in the calories), but they are needed in proper nutrition. For example, you can arrange a “fruit cheat meal”.

If you do break the diet, then the most important thing is not to go into the state of “well, I’ve messed up my diet anyway, you can eat 2 times more, nothing will happen for it.” With this approach, a one-time breakdown turns into a week, and then a month of continuous gluttony. No matter how hackneyed it may sound, “don’t blame yourself.” Don't pay attention to what can't be fixed. What matters is how you start eating here and now.

2 Don’t be afraid to replace products with similar ones

Nothing bad will happen, the main thing is calories. “Can I have sushi on a diet?”, “Can I have watermelon?”. There are foods that we do not call “proper nutrition for weight loss” - fast food, baked goods, etc. But if you replace some product with a “harmful” one or one that is not on the standard menu, you will lose weight! Under one condition: there are no more calories per day than planned (in our menu this is 1500 kcal). For example: your planned lunch was 500 kcal. And instead you will eat sushi, which also had a total calorie content of 500 kcal. So it's okay! The only “but” is that a “proper” lunch is always more satisfying (you can eat more low-calorie food). Therefore, if you eat “harmful” foods every day, you won’t last long and you’ll break down.

3 Constant snacking

How often can you hear: “I eat so little and I can’t lose weight!”. If there are no health problems, then this is not true. This means you actually eat a lot, you just don’t take into account snacks (banana, sandwich, pie at work) or count calories incorrectly, especially if you don’t eat at home. Our daily menu is everything you can eat in a day to lose weight. If you still have snacks on top, then nothing will work out.

We hope that our daily menu will help beginners lose weight and understand what’s what in proper nutrition.

Often, many representatives of the fair sex, trying to achieve ideal forms, exhaust themselves with tedious workouts and sit on strict diets for a long time. Perhaps they simply do not know that there is a simple and effective way to achieve this goal without subjecting their body to such serious tests.

This method, called a proper nutrition system, helps not only to get rid of excess weight, but also normalizes the functioning of all organs and systems of the human body. In addition to its high efficiency, the proper nutrition system is distinguished by the variety and balance of its menu, thanks to which people who dream of losing weight eat tasty, fairly varied food and at the same time manage to realize their dream.

Look video about the rules of proper nutrition for weight loss:

Basic principles of proper nutrition

The concept of proper nutrition, being essentially a diet, is based on a number of principles that require strict adherence.

• Breakfast is a must a meal that no one should skip. It functions as a kind of starter, starting metabolic processes in the human body in the morning.

A person who has a hearty breakfast will never overeat during lunch and dinner.

You should only snack on healthy foods: natural yogurt, fresh fruit, nuts or a handful of dried fruits.

Methodically chewing each piece leads to a feeling of fullness coming from less food, and this cannot but affect the reduction in the number of calories consumed.

• A proper diet requires drinking plenty of clean drinking water. It is necessary not only for the normal functioning of all vital organs and systems, but also for maintaining the level of daily water balance in the human body.

In addition to juices, tea and coffee, every person should drink at least six glasses of water (preferably mineral) every day.

• In proper nutrition, there is no place for foods that provide the human body with only “empty” calories. They should be completely excluded from the daily menu, replaced with healthy products, for example: instead of white bread, it is better to eat whole grain bread, instead of sweets - dried fruits, and chips can be replaced with a small amount of nuts.

• It is unacceptable to overeat before bed, and also eating in the middle of the night. You need to have dinner a couple of hours before going to bed. The feeling of acute hunger can be muffled with a glass of low-fat kefir.
• Method of cooking food is also of great importance. If possible, you should avoid fried foods, giving preference to dishes prepared by baking, stewing, boiling, and grilling.

Sample healthy nutrition menu for the week:

In order for efforts to normalize weight to be successful, it is necessary to create a balanced menu for the week, since it:

1. It will save you from daily thoughts about what to cook tomorrow.
2. Will protect your wallet from unnecessary expenses.
3. Saves time from frequent visits to the supermarket.

A healthy nutrition menu designed for people of different genders and ages can differ significantly. Let's look at its different options based on this aspect of dietetics.

The body of young girls, as a rule, is distinguished by an active metabolism and the absence of severe chronic diseases, so excess body weight at this age is associated with an unhealthy lifestyle: insufficient physical activity and eating large amounts of fast food. What products should a healthy weekly nutrition menu for girls contain?

• A growing body needs large amount of proteins, which are found in lean meats, eggs, fish and many plant foods. The preferred method of cooking fish and meat is baking, stewing, grilling and steaming.
• To provide the body with energy it is necessary complex carbohydrates contained in grain crops. Therefore, a balanced menu must contain all kinds of cereals and whole grain bread.
• The musculoskeletal and nervous systems need calcium, which is found in all dairy products: kefir, milk, cottage cheese, cheese.
• Maintain high hemoglobin level A diet containing a sufficient amount of red meat, liver and beans will help in the blood of a young girl.

And now we offer an approximate version of the proper nutrition menu for girls to lose weight for a week. All that remains is to make a reservation about the size of one serving.

The approximate weight of a serving of porridge and vegetable salad is 150 g, a serving of soup or broth is 250 g.

Since one of the indispensable conditions for proper nutrition is the inadmissibility of overeating, the amount of food eaten at one time should leave a feeling of slight hunger.

Monday

1. Breakfast: milk oatmeal with dried fruits, a glass of black tea.
2. Lunch: vegetable salad, a portion of weak meat broth, a piece of baked fish fillet, 250 ml of fruit juice.
3. Afternoon snack: 200 ml of yoghurt with pieces of fruit.
4. Dinner: salad of fresh carrots and white cabbage, folded rice. A portion of stewed mushrooms.

Tuesday

1. Breakfast: a large apple baked in the oven with honey and a small amount of nuts, 250 ml of green tea.
2. Lunch: fresh radish salad with sour cream, fresh vegetable soup, 250 ml of berry jelly, some fruit.
3. Afternoon snack: a handful of dried fruits (you can take dates, prunes and dried apricots).
4. Dinner: any salad from your favorite vegetables, one large potato baked with cheese, a glass of vegetable juice.

Wednesday

1. Breakfast: toast made from whole grain bread and brushed with a little honey, an orange, a glass of tea or freshly squeezed juice.
2. Lunch: light fresh fruit salad, pumpkin cream soup with fresh herbs, whole grain bread, green tea.
3. Afternoon snack: a glass of curdled milk, a large banana.
4. Dinner: stewed vegetables, a portion of steamed chicken breast with garlic and cream sauce, fresh apple compote.

Thursday

Friday

1. Breakfast: medium fat cottage cheese (5%) with pieces of fresh fruit or berries, a glass of green tea.
2. Lunch: salad of fresh tomatoes and cucumbers, fish soup with pieces of boiled fish, a piece of rye bread, 250 ml of vegetable juice.
3. Afternoon snack: hard-boiled egg, green apple.
4. Dinner: fresh fruit slices, vegetable casserole, two slices of low-fat cheese, a glass of black tea.

Saturday

1. Breakfast: Multigrain flakes with low-fat milk and fresh berries.
2. Lunch: green vegetable salad (broccoli, bell peppers, Chinese cabbage, cucumbers), pureed cauliflower soup, minced lean meat cutlet, fruit and berry compote.
3. Afternoon snack: whole grain bread with butter, a glass of black tea.
4. Dinner: white cabbage salad, barley porridge, stewed meat, 200 ml of vegetable juice.

Sunday

1. Breakfast: a portion of pancakes with apple-honey sauce, 250 ml of medium-fat milk.
2. Lunch: tomato and sweet corn salad, fresh mushroom soup with croutons, cranberry juice.
3. Afternoon snack: cottage cheese casserole with fresh berries, fruit (your choice).
4. Dinner: a portioned piece of grilled fish, stewed vegetables, a glass of fruit juice.

For weight loss for men

Obesity is most dangerous for the male body, since it is prone to the formation of visceral fat, which is deposited not so much under the skin as around vital organs: the heart, liver, pancreas. This feature is fraught with a high risk of strokes and heart attacks.

A balanced nutrition menu for men, compiled for a week, should include dishes whose daily calorie content is within 2500 calories.

What rules should you follow when creating a diet for weight loss for men?

• First of all, it is necessary to exclude the consumption of foods high in fat (convenience foods, sausages and mayonnaise). It is very useful to use lemon juice to dress vegetable salads.

You should strictly limit your intake of salt and sugar: drink tea with honey or sugar substitutes, and you should completely avoid baked goods.

• The high content of proteins necessary to maintain good physical well-being can be achieved through the consumption of dietary varieties of meat and fish.
• Dishes for men are best baked in the oven or cooked in a double boiler, completely avoiding frying food in oil.
• Healthy drinks for men are coffee, clean drinking water and tea.

The permissible daily alcohol intake should not exceed 100 ml.

We offer an approximate diet of the correct menu for weight loss for men for a week. The weight of a portion intended for a man's nutrition should slightly exceed the weight of a woman's portion.

The amount of porridge eaten during breakfast should be 200 grams, and the weight of a serving of salad should be the same. The weight of a portioned piece of meat or fish is 150 g.

Nutritionists recommend that men who adhere to this menu for a week drink a glass of clean drinking water every hour, and also completely stop consuming sugar by introducing sugar substitutes into their healthy diet.

Monday

1. Breakfast: corn grits porridge cooked in water and milk (1:1), banana, black tea with sugar substitute.
2. Lunch: beef chop, boiled potatoes in their jackets, two oranges.
3. Dinner: one hard-boiled chicken egg or four quail eggs, a portion of curd mass.

Tuesday

1. Breakfast: Hercules porridge, apple, berry jelly (no sugar).
2. Lunch: a couple of fresh cucumbers, a quarter of a chicken.
3. Dinner: vegetable soup, cooked without the use of spicy seasonings and lightly salted.

Wednesday

1. Breakfast: multigrain porridge with milk, a small bunch of grapes, green tea with sweetener.
2. Lunch: several slices of hard cheese (total weight 100 g), a couple of tangerines or one large orange.
3. Dinner: vegetable salad with croutons, two hard-boiled chicken eggs (or four quail).

Thursday

Friday

1. Breakfast: oatmeal cooked with half-and-half milk, banana, brewed black coffee with sugar substitute.
2. Lunch: fish baked in foil, a glass of drinking yogurt or low-fat kefir.
3. Dinner: leek salad seasoned with vegetable oil, hard-boiled egg, piece of boiled diet sausage.

Saturday

1. Breakfast: buckwheat porridge, apple, fruit jelly.
2. Lunch: lamb chop, side dish of boiled potatoes and stewed beans.
3. Dinner: curd mass, 200 ml low-fat milk.

Sunday

1. Breakfast: corn flake porridge, orange, black tea.
2. Lunch: fresh cucumber, two hot ham sandwiches baked in the oven.
3. Dinner: a dozen fresh radishes, a piece of hard cheese (no more than 100 g).

This proper nutrition menu is part of a diet designed for 6-8 weeks. The approximate expected result of following this diet is from 6 to 10 kilograms of excess weight lost.

For women's weight loss

After 35 years, the production of sex hormones in the female body significantly decreases, which indicates the beginning of aging. In contrast to this process, the female body begins to accumulate subcutaneous fat deposits, which inevitably leads to excess weight gain.

• A proper nutrition menu for women over 35 years of age should include foods high in calcium, since its amount in a woman’s body steadily decreases with age.
• The following are completely excluded from the women's diet: alcoholic drinks, coffee, canned food (especially pickles) and foods containing large amounts of cholesterol.
• The main emphasis in a woman's diet should be on eating vegetables and fruits.

Here is a sample plan for a balanced menu for the week.

Monday

1. Breakfast: salad of pureed apple and carrots, soft-boiled (or hard-boiled) egg, buckwheat porridge.
2. Second breakfast: salad of white cabbage and prunes, a couple of whole grain breads.
3. Lunch: chicken and zucchini casserole, 250 ml dried fruit compote.
4. Afternoon snack: a couple of tangerines.
5. Dinner: stewed cauliflower, baked apple with honey and cinnamon.
6. Second dinner: a glass of kefir 1% fat.

Tuesday

1. Breakfast: rolled oats porridge with fresh berries, 250 ml skim milk.
2. Second breakfast: cottage cheese casserole made from low-fat cottage cheese, greased with a tablespoon of sour cream, a glass of black tea.
3. Lunch: salad made from apples, cranberries and pickled cabbage, a piece of boiled chicken fillet, vegetable pilaf, 200 ml of rose hip decoction.
4. Afternoon snack: 125 ml of natural yogurt and the same amount of low-fat cottage cheese.
5. Dinner: steamed cod soufflé.
6. Second dinner: low-fat kefir.

Wednesday

Thursday

1. Breakfast: a piece of boiled beef with green peas, two bran breads.
2. Second breakfast: vinaigrette, rye flour bread.
3. Lunch: boiled fish, stewed cabbage, dried apricot compote.
4. Afternoon snack: apple baked with walnuts and cinnamon.
5. Dinner: two carrot cutlets (steamed) with natural yogurt sauce.
6. Second dinner: 200 ml low-fat kefir.

Friday

1. Breakfast: muesli with milk.
2. Second breakfast: eggplant puree.
3. Lunch: fresh vegetable soup, rye bread.
4. Afternoon snack: low-fat yogurt.
5. Dinner: steamed fish, green peas, berry compote without added sugar.
6. Second dinner: apple.

Saturday

1. Breakfast: soft-boiled egg, slice of cheese, fresh cucumber.
2. Second breakfast: salad of prunes, beets and nuts, baked potatoes.
3. Lunch: fresh cucumber salad with green peas and sour cream, vegetable chicken soup, turkey breast, slice of bran bread.
4. Afternoon snack: salad of sweet peppers and tomatoes.
5. Dinner: boiled green beans, a glass of yogurt.

Sunday

The menu for this day, which ends the week, can be compiled from your favorite dishes suggested above.

Boiled chicken fillet

To boil chicken fillet, you need at least 20 minutes, and you should add salt to the water at the very end of cooking.

Chicken bouillon

Before preparing the broth for proper nutrition, the skin is cut off from the chicken carcass, after which the carcass is filled with water and brought to a boil. The first water is drained. Then the chicken is again filled with water and cooked until done.

Baked fish

The cleaned fish is cut into portions, sprinkled with spices and salt, covered with onion rings, potato pieces, wrapped in a sheet of foil and baked in the oven.

There are many different diets, but they all don't work as well as we would like. Often people face problems: either the diet is so meager that they don’t want to sit on it for a long time, or the efforts made give such a minimal effect that as a result, the desire to continue eating like this for a long time disappears. And a breakdown occurs. What to do?

If you eat right and follow a healthy lifestyle, you will not need to think about your figure, since such food itself helps to reduce excess weight and maintain health.

Proper nutrition for weight loss: weekly menu, food table - these are the main components in losing weight without harm to health

This article will look at proper nutrition, provide tables of foods that promote weight loss, and provide different menus that will help maintain a balance between filling and low-calorie foods.

To lose weight with proper nutrition, you don’t need to force yourself and deprive yourself of your favorite foods for a long time. You can eat familiar foods in a certain, correct combination and forget about the feeling of hunger.

In order for such nutrition to lead to the expected result, several rules should be followed:

• count calories of consumed foods;
• check the composition of food;
• prepare food correctly;
• follow the daily routine.

Being on a proper diet, you can sometimes allow yourself even forbidden foods in small quantities. This approach helps reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that there should be much less junk food than healthy food.

But such a diet does not contribute to too dramatic weight loss, since the calorie reduction is only 500 calories per day. And this means that weight loss will be only 1.5 kg or 2 kg per month.

But if you add exercise to such a diet, the results will improve significantly. In this case, you can lose weight even by 7-8 kg in a month.

Is it possible to lose weight on baby food?

Proper nutrition also includes baby food. Boiled vegetable, meat or fruit purees are very good for weight loss because they are quickly absorbed by the body.

The advantages of a baby food diet include not only the speed of weight loss, but also the ease of eating. After all, you don’t need to prepare such food; you can simply open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook yourself, then you just need to boil and then puree your favorite food.

But there are also disadvantages to such a diet. One of which is a small amount of fiber. Therefore, if you follow a diet for more than a week, you need to include green vegetables in your diet. Another minus is the minimal choice of dishes. So this diet may soon become boring.

Interesting fact! The baby food diet was developed by Tracy Anderson, who is Madonna's personal trainer. Many celebrities have already tried the effect of this diet.

How to eat right to lose weight (the basics of proper nutrition)

It is better to give preference to boiled food with low fat content. Raw vegetables and fruits can be eaten in unlimited quantities because they are too low in calories.

For example, you can eat cucumbers or tomatoes even in the evening to satisfy your hunger. But it is better to exclude fried, fatty and floury foods from the diet; such foods are very difficult for the body and contribute to its slagging and the formation of harmful cholesterol.

To make it easier to understand how much food you need to eat to lose weight, you need to count all the calories you consume per day and subtract 30% from this amount. The resulting amount is exactly the amount of calories that will not cause obvious discomfort and will contribute to weight loss by 1-2 kg per month.

Diet for weight loss

The process of losing weight largely depends not only on the choice of products, but also on the diet. In addition to traditional breakfast, lunch and dinner, snacks are allowed, but they must be minimal in calories. Raw fruits and vegetables are best for this.

It is best to eat at these times:

List of products for proper nutrition and weight loss at home

To make it easier to figure out what you can eat with proper nutrition and what you can’t, there are tables of healthy foods. They indicate the number of calories and nutrient ratios. Such tables help you navigate when choosing a product for your main meal or snack.

What foods should you eat to lose weight?

Prepared products	Amount in g and ml	Fats	Carbohydrates	Squirrels	Kcal
Low-fat cottage cheese	100	1,85	3,34	18,02	101
Kefir 0.1%	50	0,05	8,52	1,24	38
Hercules	30	1,85	18,55	3,68	105
Milk 1.5%	100	1,5	4,72	2,92	44
Chicken fillet	170	2,12	—	39,24	188
Buckwheat	50	1,71	35,74	6,63	172
bell pepper	100	0,31	6,04	0,98	26
Onion	100	0,08	10,12	0,91	42
Green bean	100	0,22	7,57	1,82	33
Sunflower oil	30	13,61	—	—	120
Egg yolk	1 PC.	4,52	0,62	2,71	55
Egg white	3 pcs.	0,18	0,71	10,78	51
Tomato	1 PC.	0,24	4,83	1,09	22
Cucumber	2 pcs.	0,34	10,88	1,96	45
Olive oil	30	13,52	—	—	119
Banana	1 PC.	0,38	26,94	1,28	105
Pollock	300	2,41	—	51,55	244
Rice	50	1,11	38,36	3,92	172
Green peas	50	0,19	6,85	2,62	38
Salmon	150	22,64	—	31,18	338
Whole grain pasta	50	0,66	35,24	5,52	169
Cheese casserole	200	8,85	20,48	24,01	260

Almost all fruits and vegetables have a minimum amount of calories, so you can safely eat them at any time. They can also replace any foods or use them as snacks.

What foods to exclude to lose weight

With any diet, it is important to exclude unhealthy foods., which contain too much fat, sugar and simple carbohydrates. Such carbohydrates are dangerous because they are quickly broken down in the body, thereby increasing blood sugar.

But this sugar decreases just as quickly, so after a while you want to eat again, which provokes gluttony. In a balanced diet, sugar should be almost at the same level.

A few of the most unhealthy foods to avoid when losing weight:

Food diary for weight loss: how to keep it correctly

To know your weak points, you can keep a food diary, which will help you control the food you eat during the day and adjust the correct approach to losing weight.

There are different types of food diaries, but they all boil down to one thing - to ensure ease of control:

1. Keep a diary This can be done either in a notebook or electronically.
2. Notes should be taken daily, preferably immediately after meals.
3. Must indicate meal time.
4. For comfort you can make a table where the amount of food, calorie content, the presence of protein, fat and carbohydrates will be recorded (as shown in the table).
5. Amount of food It is better to indicate in grams and milliliters.
6. Calorie counts and the amount of fat will help you do certain programs.
7. Diary you should always have it with you.

Nutrition program for weight loss

There are many nutrition programs for weight loss. It all depends on lifestyle, sports activities, individual preferences and the ability to comply with the rules of the program. Almost every program is based on compliance with the diet and control of consumed products.

Meals must be adjusted to your daily routine. For breakfast and lunch, you can eat fairly high-calorie foods containing carbohydrates, and for dinner it is better to consume low-calorie protein foods.

You also need to take into account daily physical activity. If low physical activity is planned, then the number of calories should be reduced. And with increasing loads, the caloric content of the diet increases.

Note! Any nutrition program for weight loss works many times better if you exercise. After training, it is better to eat no less than 30-40 minutes later. Products must contain fiber and proteins.

Healthy (balanced) diet for weight loss

Anyone who wants to reduce body weight has probably heard the following phrase more than once: “To become thinner, you need to eat less!”

But proper nutrition for weight loss does not mean reducing the amount of food itself, but reducing the calories consumed.

In order for weight to decrease, you need to consume approximately 1500 kcal per day. Also, nutrition should be balanced. That is, you need to maintain the proportions of protein, fat and carbohydrates in a ratio of 40-30-30%.

Dietetics - proper nutrition (diet) for weight loss: menu for the week

Dietetics is a whole science that helps women keep in shape. Many nutritionists recommend learning how to eat right first. To do this, you must adhere to the rule of the golden mean - consume almost equal amounts of nutrients, as well as reduce the number of calories so that more of them are burned than entered into the body.

First, you should try to create a menu for the week, calculating the number of calories and nutrients in the foods you consume. The table above and the approximate menu list below will help with this, the products in which can be replaced with ones of equal calorie content.

Proper nutrition menu for weight loss for a month

For such a diet, you need to eat enough protein-containing foods for a month. It’s easy to calculate: you need as many grams of protein as a woman weighs in kilograms. This number is then multiplied by a factor of 3.3. You need to consume the resulting amount 2-3 times during the day.

It is imperative to eat more vegetables and fruits, drink juices and teas. Sugar should be replaced with stevia or dried fruits, and bread with bran. Drink approximately 2 liters of fluids per day.

Three meals a day for weight loss

The daily amount of food should be divided into 3 times. The menu below can be consumed for breakfast, lunch and dinner. Depending on whether the menu is drawn up for a week or a month, choose 2-3 dishes for yourself, which are replaced daily in accordance with their calorie content.

Healthy breakfast (proper nutrition for weight loss)

• 50 g porridge (oatmeal, buckwheat, rice, pearl barley, wheat),
• 50 g boiled fish,
• 50 g boiled chicken meat,
• 150 g vegetable salad,
• fruit salad,
• 30 g granulated bran,
• 100 g cottage cheese 0% fat.

From drinks you can choose 150 ml of juice, tea, coffee with milk or compote.

Healthy lunch (proper nutrition for weight loss)

Healthy dinner with proper nutrition for weight loss

Be sure to eat 30 g of granulated bran and 200 g of vegetables or fruits. You can drink it with low-fat yogurt, kefir or tea. You can eat boiled vegetables, poultry fillet or lean meat - boiled or baked. But no more than 50 g.

If the food eaten for breakfast or lunch is not enough, you can eat fruit or dried fruit for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.

Nutrition for weight loss and exercise

If you just eat right, losing weight is not so effective. And if you also exercise, your body weight decreases much faster. But here you need to follow some nutritional principles.

The body stores fats in case of lack of energy. That's why, to force him to spend these reserve reserves, you need to not eat before the workout itself. And you should definitely eat about 2 hours before, so that it’s not hard to study.

The meal should be carbohydrate, but in small quantities. This way, the body will be sure that food is entering it, and will not drive you crazy during training with a feeling of hunger. And he will take the missing part of the energy from fat reserves.

You can eat oatmeal or buckwheat porridge, vegetables and fruits.

It is important to know! If you feel dry mouth, drowsiness or worsening mood, this may indicate a lack of water in the body. With a weight of 70 kg, the daily water intake is 2 liters. If you weigh more, calculate the amount based on body weight - for every extra 10 kg you need 250 ml of water.

Post-workout nutrition for weight loss

After training, you need to give the body some more time to burn reserve fats, and only after 2 hours can you start your first meal. Now you need protein products: cottage cheese, egg whites, boiled chicken, boiled seafood. It would also be nice to have a vegetable salad with a spoon of vegetable oil.

If you feel very hungry after a workout, you can drink juice, yogurt or tea.

Fractional (five meals a day) meals for weight loss: menu for a month

This system involves eating every 2-3 hours. When losing weight, portions should be small, but contain enough calories for normal well-being.

Food should have beneficial properties, even if it is a snack. The basic principle of this diet is that during the day you need to eat a hot meal 3 times and have something light to snack on twice. Sweets are allowed only 1 time, and only 1 piece.

Approximate fractional meal menu:

1. Breakfast may consist of porridge and fruit. You can drink tea or coffee.
2. For lunch be sure to have soup, baked or raw vegetables and lean meats (chicken, turkey).
3. Have supper Can be boiled fish, meat or eggs in combination with vegetables.
4. Snacks– fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
5. Before bed If desired, it is better to drink kefir.

Fractional meals for weight loss, reviews from those losing weight

Considering the reviews of women losing weight on this diet, it can be argued that this diet reduces weight slowly, but the desired effect lasts much longer than with rapid weight loss. In addition, this method can be used by everyone without restrictions on age and health. Therefore, we can safely say that this power system is much better than others.

Separate meals for weight loss: menu for the week

In order for food to be better absorbed by the body, it must be consumed separately, divided into proteins and carbohydrates. This is necessary so that gastric juice that is neutral in acidity is released to digest carbohydrates. And proteins require a more acidic environment, while carbohydrates are not digested in such an environment.

From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, they are usually divided into groups. When creating a menu, you must take into account the compatibility of products.

Separate nutrition table for weight loss

Useful material	Products
Squirrels	Meat, fish products, cheeses, beans, nuts and cereals
Simple carbohydrates	All sweet fruits and dried fruits that do not contain acid - bananas, dates, pears, etc. As well as sugar and sweet syrups.
Complex carbohydrates	Wheat, rice, potatoes come first. On the second - pumpkin, zucchini, green peas, beets, carrots and cabbage. Other vegetables and greens contain very few carbohydrates.
Fats	All vegetable oils, avocados and nuts, fatty fish.
Sour fruits	Lemons, grapes, etc.
Semi-acidic fruits	All fruits and berries are sweet in taste with a slight acid content - pears, plums, sweet apples, etc.

It is important to know! Products containing more proteins or carbohydrates are not compatible with each other. But they can easily be consumed with fats and fruits.

Separate meals for weight loss, reviews from those who have lost weight

Based on reviews of this type of nutrition, one can judge that at first it will be quite difficult to get used to such a diet, since our usual dishes are too far from such a system. You will need to learn to cook again and get used to new tastes. Some girls observed changes in their mood and stress, which they associated with the inferiority of separate nutrition.

Another category of those who have lost weight on this system claims that switching back to a mixed diet is quite difficult because the body gets used to light and well-digested food. Many people even like to stay on this diet.

But all the reviews about this diet unanimously state that such a system works flawlessly and with its help you can lose 10-25 kg within 3 months. This is an excellent diet for those who are very heavy.

Intuitive eating, reviews from those who have lost weight

Intuitive eating is more of an anti-diet. Here you can eat whatever you want, you just need to control the amount of food you eat so as not to overeat.

Interesting fact! Intuitive Eating was created by Stephen Hawkes, who was also overweight for a long time. He tried many diets and came to the conclusion that they all gave short-term results.

Then he began to listen to the desires of his body and eat only those foods that he wanted. Stephen argued that everything depends only on the psychological factor.

Despite the popularity of all kinds of diets, including very strict and extreme ones, and therefore unsafe, any nutritionist will say that the best diet is proper nutrition, which must always be followed, and not for a specific period. A proper nutrition system allows you to lose weight without harm to health or psychological discomfort, while you will eat fully and variedly. Proper nutrition for weight loss, the menu for every day for girls which we will consider below, is tasty and healthy. Try it and see for yourself.

Proper nutrition is based on the following principles:

• You need to drink enough water every day - not less than 1.5 liters. Water stimulates metabolism, and it helps not only to lose weight, but also cleanses the body of various toxins. You need to drink a glass of water about half an hour before meals and drink a couple of glasses between meals. The required amount of water does not include other drinks such as coffee, tea, juices, sodas, and so on.
• Don't skip breakfast. In the morning, the body stores energy for the whole day ahead. If a person skips breakfast, he often overeats during the day. The ideal option for breakfast is complex carbohydrates, especially cereals, which will charge you with energy for the whole day.
• Limit the amount of simple carbohydrates in your diet. It is better to exclude all kinds of sweets and fast food from the diet completely. It is better to snack on fruits, vegetables, nuts, and fermented milk drinks. As for sweets, you shouldn’t deny yourself it completely, but it’s better to choose healthy foods, such as honey (it’s better to replace sugar), dried fruits, marshmallows, and dark chocolate. It is recommended to pamper yourself with such delicacies in the first half of the day.
• Try to exclude fried foods from your diet. Food can be boiled, stewed, baked, steamed.
• The basis of the diet - complex carbohydrates in the form of cereals and pasta, meat and fish, fruits and vegetables.
• Important do not rush while eating and do not overeat. Break the habit of eating quickly or on the go. It takes some time for your body to feel full, so eat slowly and chew your food thoroughly. This approach is also beneficial for the stomach, as it helps the latter work better.
• Proper nutrition should be fractional. That is, we eat more often and in small portions. This will help the body digest food better, speed up metabolism and help prevent sudden spikes in blood sugar levels, and, accordingly, overeating. You should get up from the table with a slight feeling of hunger, because, as we have already said, the body needs some time to get enough.
• The last meal should be no less than 2-3 hours before bedtime. At night, your metabolism slows down and everything you eat can easily be stored as fat. In addition, if you have a heavy dinner, you will probably sleep poorly. Before going to bed, it is recommended to eat low-fat protein foods.

These principles are universal, and they are useful for everyone, not just those who want to lose weight. They contribute to the normal functioning of the gastrointestinal tract, preventing digestive problems, and help control hunger.

Useful and harmful foods for weight loss

To lose weight, you must not starve, but eat the right foods. Some people believe that you should stick to them and use them on different days. Useful diet for those losing weight can be based on the following foods:

• All kinds of porridges and cereals;
• pasta and baked goods made from durum wheat;
• lean types of meat and poultry (chicken, turkey, rabbit, lamb);
• sea ​​and river fish, seafood;
• fruits and vegetables;
• nuts and dried fruits;
• vegetable oils;
• cottage cheese, cheeses, fermented milk drinks;
• as a dessert - honey, dark chocolate, marshmallows, marshmallows.

You can see it in a separate article. In addition, there are products that prevent you from losing weight and negatively affect the body as a whole. These include the following:

• flour and confectionery products;
• all kinds of sausages and sausages;
• fast food, semi-finished products;
• fatty and fried;
• fatty types of red meat;
• mayonnaise, fatty sauces;
• store-bought juices, sparkling waters.

Proper nutrition for weight loss: menu for every day

Proper nutrition is not a diet, where every day is presented with a detailed menu, but rather a system. Therefore, you can create a diet for yourself individually, taking into account all the rules. This takes into account the state of the body, age, lifestyle and activity level, one’s own taste preferences, and so on.

Ideally, in order to create the correct menu that meets all the necessary rules, it is better to trust a nutritionist, since many criteria can only be correctly determined by this specialist.

The menu should contain a sufficient amount of complex carbohydrates in the form of cereals and pasta, proteins, and fresh plant foods. You also need healthy fats, the sources of which are fish, nuts, and vegetable oils. Nutrition should be varied, and in view of this, any proper nutrition menu is approximate. We offer a diet that can be used as a basis and example of proper nutrition for weight loss for a week.

Monday

For breakfast, we eat oatmeal with fruits or dried fruits, and drink a cup of coffee or tea. You can snack on a piece of fruit or a handful of nuts. low-fat meat broth, fish fillet and vegetable salad. You can also drink a glass of juice or compote. For an afternoon snack, use only yogurt and fruit. For dinner, you can stew mushrooms and cook rice, make a salad of fresh cabbage and carrots.

Tuesday

A good option for breakfast is a baked apple with honey, cinnamon and walnuts, tea or coffee. For lunch, make vegetable soup and salad with radishes and, if desired, other vegetables, drink a glass of jelly. For an afternoon snack, you can eat a handful of dried fruits. For dinner, bake potatoes with cheese and make a vegetable salad. You can drink vegetable juice at night. This day's menu is also great for vegetarians.

Wednesday

For breakfast, with tea or coffee, make toast with natural honey. Second breakfast can be represented by an orange or other citrus fruit. For lunch, prepare pumpkin cream soup with herbs with bread, fruit salad, tea or juice. As an afternoon snack, use a glass of fermented milk drink. For dinner - boiled chicken breast, stewed vegetables, a glass of apple compote.

Thursday

For breakfast, scramble two eggs, chop some vegetables, and drink a glass of fruit juice. For lunch, chicken broth, stuffed peppers, cabbage and carrot salad, and a drink if desired. Use any fruit as an afternoon snack. For dinner, you can make a potato and seafood salad.

Friday

For breakfast, eat cottage cheese with medium fat content, add pieces of fruit or berries, and drink tea. For lunch - fish soup with a slice of rye bread, vegetable juice, cucumber and tomato salad. For an afternoon snack, eat a boiled egg, and then a green apple or grapefruit. It is recommended to have a vegetable casserole with cheese and fresh fruit for dinner.

Saturday

For breakfast, pour milk over cereal flakes and add berries. For lunch - cauliflower soup, meat cutlet, green vegetable salad, berry and/or fruit compote. For an afternoon snack, drink tea with buttered bread. For dinner - cabbage salad, barley porridge and stew. You can wash it all down with vegetable juice.

Sunday

For breakfast, maybe a glass of milk with pancakes sprinkled with honey. You can have a snack with a slice of dark chocolate or dried fruit. For lunch - mushroom soup, tomato and corn salad, and berry juice. For an afternoon snack, you can prepare cottage cheese casserole with berries. For dinner - grilled fish with stewed vegetables. In the evening you can drink a glass of fruit juice.

You can safely replace the dishes and products presented on the menu with similar ones. The main thing in this case is to maintain a balance of foods that provide the body with the necessary substances and maintain the amount of calories. The caloric content of the diet is calculated individually, but remember that to lose weight you must spend more than you consume.

How to organize proper nutrition for weight loss?

To lose weight, you must create a calorie deficit, that is, spend less than you consume. Therefore, we need a comprehensive approach to losing weight. As for nutrition, you need to create a calorie deficit gradually, reducing the number of servings or the calorie content of the dishes you eat. You can’t lose weight suddenly - it’s not safe for the body, and the weight can come back just as quickly. Optimal weight loss - up to 1 kilogram per week. With large losses, usually not only fat is lost, but also muscle mass or excess fluid.

Physical activity is also necessary - at least light exercise several times a week. Try to get enough sleep and avoid stress, as it provokes overeating and disorders in the body. If it’s hard for you to switch to proper nutrition right away, start gradually, for example, first stop eating at night, then replace your favorite unhealthy sweets with fruits, and so on. Remember that it is important not only to lose weight, but also to stay healthy, so eat consciously.

Video menu for the week at pp