Today, in order to lose weight and bring your body back to normal, you don’t need to strictly calculate every calorie, torture yourself with hunger and eat only cabbage leaves and carrots. Proper nutrition is the secret to excellent health and a great figure. Modern diets, of course, have an effect, but it is short-term, and to maintain it, it is important to “fix” the result by starting to eat healthy foods.
PP is a unique way of losing weight, which gradually, easily and without stress makes it possible to get rid of the hated extra pounds. Its main advantage is that the weight lost does not return (provided that the person losing weight constantly adheres to the basic principles and rules). Form a menu - proper nutrition for a month, and get excellent results. We will help you with a healthy diet, tell you how to start correctly, and what principles you need to follow.
What is proper nutrition
Nutritionists actively promote proper nutrition, which is not only an effective way to lose weight, but also the basis for normal human growth, development and functioning. Eating the right foods is the key to health and strengthening the body. Daily observance of the rules will allow you to get into the habit of eating right and giving up harmful foods.
A proper diet includes the substances necessary for the body to replenish lost energy, regulate the functioning of all systems and organs, restore tissues and build them. Don't count on losing pounds quickly, your metabolism will improve gradually, and over time the results will become noticeable. The menu includes many tasty but healthy dishes. The abundance of vegetables and fruits makes such a system budget-friendly in the summer-autumn period, but in the winter months you can choose inexpensive products for recipes.
Principles of proper nutrition
When you decide to come up with a proper nutrition menu for the month to start a new, healthy life, first study the rules of nutrition for weight loss. They may seem difficult, but with the right motivation you will quickly master the pattern and the routine to follow. The basics of proper nutrition include the following:
What not to eat with proper nutrition
A healthy nutrition program designed for weight loss requires giving up a number of unhealthy foods. If you decide to change your lifestyle to a healthy one, then you need to exclude foods that you should not eat when losing weight:
How to eat to lose weight at home
A person’s daily diet should contain a wide variety of foods: vegetables, fruits, cereals, meat, nuts, dairy, etc. A balanced diet fills the body with carbohydrates, proteins, fats, microelements, and vitamins necessary for the functioning of the body. A healthy diet for every day should be fractional, eat 4 to 6 times a day. Each serving varies from 200 to 350 grams. Calorie content is determined individually, based on energy consumption, age and gender of the person losing weight.
Briefly about the basic rules of PP
The basics of proper nutrition are a topic for a separate article. But before we move on to losing weight using this lifestyle, let’s remember what the PP itself is based on. There are only 3 main rules :
- variety of diet;
- control of calorie content and balance of proteins, fats and carbohydrates (KBZHU);
- compliance with the regime.
It is obvious why a wide variety of foods should be present in the daily menu - this is how the body receives important substances. And when we receive everything we need, our body will not send signals to the brain “eat candy” or “how to live without chocolate.”
The easiest way is to think through your diet in advance, making a list of foods for proper nutrition, and make supplies for at least a week.
However, even with the right food, you can gain weight if you exceed your calorie allowance or incorrectly calculate the balance of proteins, carbohydrates and fats. This is where it becomes clear why any principles of weight loss programs should begin with points about calorie control .
At first, you can’t do without a calorie calculator and keeping a food diary.
And most importantly - without constantly weighing prepared food and products.
But after just a couple of months or even weeks of constant practice, you will be able to evaluate the menu “by eye.”
Remember right away: the daily calorie content cannot be less than 1200: it is dangerous both for health and for weight loss.
The meal plan, in short, looks like this: small portions 5-6 times a day, the last meal 2-3 hours before bedtime . Be sure to drink clean water! This will eliminate the feeling of hunger, that is, the body will not turn on the “stock up for a rainy day” mode. And most importantly, metabolism accelerates, that is, our energy and calorie needs increase.
Meal plan for weight loss for a month
To switch to healthy eating, you need an action plan. After some time, your body will develop a schedule and will remind you with your appetite of the need to eat. While addiction is underway, eat at a certain time. You will need a food diary in which you will record all the foods you eat. Note your weight so that you know how many kilograms you managed to get rid of and what disadvantage you have in terms of volume.
Proper nutrition for a month for weight loss requires advance planning. The program provides for frequent split meals. The menu must be prepared in advance, taking into account the needs of the body. Calorie content and serving sizes, the need for certain products on the menu depend on the following factors:
For women
When creating a weight loss nutrition program for women, nutritionists advise following the advice: “Fewer calories, more nutrients.” For young girls, it is important to fill the menu with plenty of fruit. In adulthood, such products should not be abused, but it is better to increase the amount of calcium. A weight loss program for women certainly includes foods with vitamin E and folic acid.
Recommended Products
The main indicator of menu planning is the balance between calories expended and calories consumed. The recommended diet is presented:
- legumes – are suppliers of plant proteins, allowing vegetarians to compensate for the lack of elements;
- cereals – porridges, muesli containing slow carbohydrates;
- fermented milk products - sugar-free yoghurts, kefir, cottage cheese provides calcium, normalizes the functioning of the digestive tract;
- rabbit, beef, chicken - lean meats are the best supplier of proteins;
- sea fish - a source of protein and fatty acids;
- nuts – almonds, walnuts provide polyunsaturated fatty acids and microelements;
- fresh vegetables - carrots, cabbage provide the body with the necessary plant fiber;
- fruit and berry crops - provide many vitamins used for the normal functioning of the immune system.
When choosing drinks, preference is given to freshly squeezed juices, mineral water, and green tea. Products that are beneficial to the body should not contain:
- preservatives;
- flavor enhancers;
- dyes;
- Palm oil.
The amount of salty foods should be sharply limited. Excessive exercise can cause active accumulation of fluid in the tissues. If you have a problem with excess weight, it is better to completely avoid sugar. Natural sweeteners will play its role perfectly. They are harmless, calorie-free and do not change the taste of dishes.
Proper nutrition menu for weight loss for a month
To achieve ideal shape, you don’t have to starve, because you know the secrets of a healthy eating program. Within a month, your friends will be surprised by the results, and after a few weeks they will no longer recognize you in the photo. The monthly menu for weight loss consists of delicious foods that can be baked, stewed, boiled or eaten raw. To ensure a balanced diet, nutritionists recommend delivering the program for a long period: a month or a week. Below is a tentative menu that you can change to your taste.
Source
Rules for proper nutrition
At home, you can also quickly and effectively lose weight, both for women and men. To do this, you need to follow some nutritional rules that will improve the functioning of the digestive system, speed up metabolic processes, and remove toxins and waste from the body.
Compliance with the rules does not take much time, they are not complicated, but very important. Among the rules of proper nutrition are:
These rules of proper nutrition will allow everyone to stay in good shape and not put themselves in danger of gaining extra pounds. But, you need to remember that if at least one of the above rules is violated, it will be very difficult to achieve results in losing weight.
The rules also require calculating individual calorie intake, which depends on age, weight, and level of physical activity. On average, the optimal calorie content for women is up to 1500 kcal; you also need to remember that reducing calorie content by more than 1000 kcal is dangerous to health.
Benefits of proper nutrition
Proper nutrition for weight loss has many benefits for the body, which improve its functioning, strengthen the immune system, and make a person stronger. If you eat right during the first month, results and positive changes in the body will not take long.
Among the advantages of proper nutrition are:
These are only some of the benefits that a person can receive by following proper nutrition.
Important! A balanced and proper diet has a positive effect not only on weight loss, but also on the entire body as a whole. That is why it is worth observing it not only for those losing weight, but for all people without exception.
Choosing the right foods and following all the principles of nutrition will allow you to succeed in losing weight and saturate your body with useful components. The main thing to remember is that any disruptions and relaxations of the regime will minimize all results.
Recommendations for losing weight
To lose weight, you need to follow not only all the principles, but also know about the recommendations given by experts. They will help you lose weight correctly, without harming your body and health. Among the recommendations are:
You should always remember these recommendations, because they really help to achieve the desired results in losing weight, do not pose a danger to the body, and allow you to adequately respond to food intake.
Advantages of PP
By deciding to follow the basics of proper nutrition, you can appreciate the many benefits of this method of losing weight. This is not a regular diet, but a real lifestyle. Among all the advantages it is worth noting:
- Healthy appearance. By the color and condition of skin, hair and nails, you can easily determine whether a person is healthy or not. By following proper nutrition, you will always look perfect.
- Constant energy, overflowing. Food is necessary for humans solely for energy, without which we simply cannot live. It is worth noting that there are foods that not only add it, but also take it away in huge quantities. It is important to monitor your diet and eat foods that create a balance of substances in the body and provide energy for many hours.
- Ease. Proper nutrition involves eating only light foods that do not create heaviness in the stomach, but have a positive effect on a person’s performance and general well-being. A sample menu for several weeks is formed taking into account this criterion.
- Health of organs and their systems. Eating junk food inevitably leads to the development of many unpleasant diseases. With PP you can forget about ailments and keep your internal organs in perfect condition for many decades. This is especially true for the heart muscle, liver and kidneys.
- Ideal figure. The main advantage of PP is the formation of a slender silhouette. If you combine it with physical activity, you can achieve incredible results in the shortest possible time.
Table of products for healthy nutrition recipes
The proper nutrition program consists of a large number of useful components, which are presented in the table. Each product has its own individual calorie content, which is worth paying attention to. We suggest you familiarize yourself with all the features in the table:
| Products | Calorie content |
| Whole milk powder | 475 |
| Low-fat cottage cheese | 86 |
| Rye bread | 214 |
| Buckwheat | 329 |
| Rice porrige | 323 |
| cucumbers | 10 |
| Green pepper | 23 |
| Apples | 46 |
| Grape | 69 |
These are some of the products that can saturate the body and allow you to prepare delicious and appetizing dishes from them.
Meal plan for weight loss for a month
The menu of proper nutrition for weight loss for a month during a weight loss diet can be very diverse, the main thing is to learn to focus on tasty and permitted foods. Let's look at the nutritional features by week.
First week
A proper nutrition plan for weight loss involves a variety of recipes, which we will now get acquainted with. Meals for weight loss are planned for a week, and they should be as tasty and appetizing as possible.
We also give a clear example of what the diet for a week should look like:
Breakfast: omelette with vegetables;
Second breakfast: apple;
Lunch: vegetable soup, tea;
Dinner: chicken breast with vegetables.
Second week
A balanced diet presupposes the presence of a certain nutritional system that allows you to effectively and quickly lose extra pounds.
Breakfast: oatmeal with milk and nuts;
Second breakfast: a glass of kefir;
Lunch: buckwheat porridge with vegetables;
Dinner: baked fish with vegetables.
Third week
The weight loss nutrition program has an approximate menu that you should focus on when planning your diet.
Breakfast: cheese sandwich on whole grain bread, tea.
Second breakfast: banana;
Dinner: baked fish, grilled vegetables.
Fourth week
A weight loss menu can be delicious if you know about the right dishes and how to prepare them.
Breakfast: oatmeal with water, banana;
Second breakfast: a glass of yogurt;
Dinner: vegetable salad, tea.
To learn how to correctly create a PP menu for a day, week or month, watch the video:
How to create a menu for weight loss according to the principles of pp
Creating a menu, even for experienced ones, is difficult, so a little later I will definitely share detailed examples of menus for the day, for the week (updated! here there is one for 1200 kcal, and here for 1500) , but for now I will give general recommendations for each meal:
- breakfast should consist of complex carbohydrates and protein . Examples: porridge with water or milk and water (1:1) with the addition of berries and cottage cheese; whole grain pasta with grated cheese (choose the one with the lowest fat content); omelette with vegetables. The now popular oatmeal pancake is an ideal option. Tea, natural coffee without sugar is also possible;
- snack (no earlier than 2 hours later) - some complex carbohydrates, fats. For example: apples, a handful of nuts;
- During lunch, you can and should eat proteins, fats, and carbohydrates. The main thing is to control portion sizes;
- It is better to make the next snack protein - cottage cheese with berries, a cocktail of kefir, cinnamon and even a small piece of banana; coffee or tea with some curd dessert;
- We plan dinner so that it consists mostly of protein products . The most ideal option is a salad of fresh vegetables, seasoned with unrefined vegetable oil and a piece of boiled or baked sea fish.
It’s easier to think through the menu in advance, stock up on food and cook according to plan. Then there are fewer options for failure. We compose this menu so that the balance of KBZHU is maintained perfectly.
Nutritionist answers to questions
You can hear a lot of valuable information from a nutritionist that will allow you to quickly and correctly lose weight and achieve good results without harming your body. It is not always possible to discuss important issues directly with a nutritionist, because this is an expensive pleasure, which also takes a lot of time.
Below we have provided answers to the most interesting questions of those losing weight, using the best and most experienced nutritionists. We invite you to familiarize yourself with them in detail.
How much can you save on PP?
It is possible to lose weight in a month with proper nutrition, and the results for each person will be individual. On average, the figure is from 6 kg, taking into account compliance with all nutritional rules, principles, and the exclusion of harmful and prohibited foods. It is worth remembering that from the second month the indicators may be somewhat lower, because the body sooner or later gets used to the diet and reacts to it to a lesser extent.
Who is suitable for losing weight with proper nutrition?
Losing weight with proper nutrition is suitable for all healthy people, because it is not a diet or strict restrictions on food consumption. If a person has certain diseases and abnormalities in the functioning of systems and organs, and is prescribed a therapeutic diet, then using PP for weight loss will be extremely undesirable. Such points should only be discussed with your treating specialist.
What mistakes do those losing weight on PP make most often?
When losing weight, those losing weight can make certain mistakes because they do not know how to properly create a diet, what to pay attention to and what to emphasize. Errors include:
How to create a menu for a month
Do not make your diet meager in an effort to lose excess weight as quickly as possible. Remember that the main principle of proper healthy nutrition is balance. Therefore, consume at least 1200 calories per day.
Products
When creating a monthly menu for weight loss, remember: you shouldn’t starve, but you shouldn’t overeat either. That is, you should not overuse even harmless apples - the stomach tends to stretch. Don't forget that you need to get up from the table feeling light.
Your diet must include:
Menu for weight loss - general recommendations
To begin with, let me remind you of the basic principles of nutrition during weight loss:
- hunger is prohibited!
- Meals should be regular and include: breakfast within the first hour of waking up, lunch, dinner at least 2 hours before bedtime and, if necessary, one or two snacks
- the diet should be varied, as natural as possible and consist of products of animal and plant origin
- A reasonable calorie deficit is required to start and maintain the weight loss process (calculate calories for weight loss).
When creating your own menu for weight loss, remember that food, in addition to satisfying hunger, gives us pleasure. If it seems to you that the easiest way is to boil buckwheat, chicken breast, buy low-fat cottage cheese and eat it until you lose weight, you are already dooming yourself to failure.
Stop before it's too late! You can’t treat your diet this way even when you’re losing weight. There is no need to force yourself to eat tasteless food that you don’t like. This will not speed up the result; rather, on the contrary, it will provoke constant breakdowns and overeating.
Don’t rely on your willpower and don’t expect to hold out on a tasteless menu until you get results. Will not work!
The good news is that in order to lose weight, you don't have to choke on foods you don't like. It is much easier to eat varied and tasty, basing your diet on the most natural, tasty and healthy foods possible - meat, poultry, fish, seafood, healthy fats, vegetables, cereals with a low glycemic index, seasonal berries or fruits.
Also, do not prohibit yourself from eating after a certain time, for example, do not have dinner after 18:00. Eat when you are hungry. Just don't confuse hunger and appetite. Focus on the physical manifestations of hunger - nausea, weakness, suction in the pit of the stomach, discomfort in the stomach. Believe me, it will do much more harm if you go to bed feeling hungry than if you have a snack before bed so that hunger does not bother you and prevents you from falling asleep.
My only wish for your daily routine is to try not to have dinner as your main meal and, if possible, make it earlier—optimally 3 hours before bedtime.
Now let's move on to creating a menu, which in our example will include three main meals and two snacks.
Menu for the month
For men and women
The amount of food varies depending on the individual's needs. For example, for a woman who wants to lose weight or stay in shape - with an average level of physical activity - such a menu will be optimal. For a physically working woman, the calorie content of the menu should be increased by 15%. If the menu is designed for a young man who has a high level of physical activity, the caloric content of the diet should be increased by increasing portions and supplementing meals. By 20% - if a man wants to get rid of excess weight, and by 40% - if he strives to always be in shape. For example, at least 300 g of liquid dishes should be served for lunch. For the second breakfast, you can safely add additional carbohydrates, which are contained in foods allowed by the principles of healthy eating.
For family
The healthy nutrition menu is very diverse. You can adjust it depending on your preferences and needs. If your family has two, three, four or more people, you can be sure that with such a diet every family member will be well fed.
Healthy eating is ideal for the whole family - both the little ones and the elderly. The main criteria that should be followed when creating a menu for a family are age categories and energy consumption levels. For example, a teenager (13-17 years old) needs to consume more calories than a 50-year-old person, since the body of a young man or girl is actively growing. A man who does heavy physical work should consume at least 3,000 calories per day.
When creating a menu for your family, multiply the number of products for each family member depending on their individual needs. For example, if there are three people in your family - two adults under 40 years old and a 3-year-old child - to prepare breakfast you will need 3 bananas, 500 g of oatmeal (cooked porridge weighs more than dry cereal), 0.5 l milk.
For teenagers
Eat and lose weight: a detailed weekly menu from a nutritionist
Diet is a good thing, but it is exhausting and not recommended for everyone. It's time to try a balanced diet! It was with his help that singer Adele lost 40 kg without starving herself.
Inna Zorina, a certified nutritionist, weight loss specialist for women over 40, author of the book “Hormonal Traps After 40. How to Avoid Them and Maintain a Healthy Body,” has compiled a detailed menu for the week. The daily diet does not exceed 1500 kcal - perhaps it’s worth a try!
Day 1
- 7.00−9.00 Breakfast: buckwheat porridge (can be with fried vegetables) - 200 g.
- 11.00−12.00 Snack: seaweed salad (can be with egg, squid, vegetables) - 150 g.
- 14.00−15.00 Lunch: beetroot borscht in low-fat broth - 250 g, boiled lean meat - 50 g, sauerkraut - 150 g.
- 16.00−17.00 Afternoon snack: yogurt - 150 g.
- 19.00 Dinner: salmon or other fish baked in foil with vegetables - 250-300 g. Before bed: kefir 2.5% - 250 ml.
Day 2
- 7.00−9.00 Breakfast: oatmeal with water 200 g + a piece of butter, tsp. honey, 1 tablespoon of raisins (20−30 g).
- 11.00−12.00 Snack: salad of beets, prunes, walnuts, seasoned with sour cream - 150 g.
- 14.00−15.00 Lunch: lean boiled meat - 100 g, vegetable stew - 200 g, vegetable salad (cucumber, cabbage, greens) - 150 g.
- 16.00−17.00 Afternoon snack: 30 g of cheese, green or herbal tea.
- 19.00 Dinner: chicken breast - 100 g, stewed or baked vegetables (broccoli, cauliflower) - 200 g.
- Before bed: kefir, fermented baked milk or Varenets (fat content from 1 to 2.5%) - 250 ml.
Day 3
- 7.00−9.00 Breakfast: millet porridge with pumpkin (can be with raisins, dried apricots) - 200 g, a piece of butter.
- 11.00−12.00 Snack: fruit salad (2−3 types of fruit, dressed with a spoon of yogurt or sour cream) - 200 g.
- 14.00−15.00 Lunch: chicken breast - 100 g, boiled rice (preferably brown) - 150 g, vegetable salad - 200 g.
- 16.00−17.00 Afternoon snack: cottage cheese up to 5% fat - 150 g, 1 tbsp. l. sour cream (10−15%).
- 19.00 Dinner: Greek salad with low-fat cheese - 300 g.
- Before bed: kefir - 250 ml.
Day 4
- 7.00−9.00 Breakfast: omelet or scrambled eggs of 2 eggs, cucumber + greens.
- 11.00−12.00 Snack: green/herbal tea + sandwich with cheese or lightly salted fish (whole grain or yeast-free bread).
- 14.00−15.00 Lunch: mushroom soup - 300 g, vegetable salad (for example, Chinese cabbage, greens, cucumber, pumpkin seeds) - 150 g.
- 16.00−17.00 Afternoon snack: boiled beet salad with prunes and walnuts, 1 tsp. sour cream - 150 g.
- 19.00 Dinner: baked or steamed fish - 100 g, baked vegetables - 200 g. Before bed: grapefruit.
Day 5
- 7.00−9.00 Breakfast: cottage cheese up to 5% fat with cinnamon, seasoned with yogurt or sour cream, you can add 1 tsp. honey - 200 g.
- 11.00−12.00 Snack: fruit - 250−300 g.
- 14.00−15.00 Lunch: lean boiled meat - 100 g, stewed vegetables - 200 g, vegetable salad - 200 g.
- 16.00−17.00 Afternoon snack: nuts (almonds, walnuts, pine nuts, cashews, hazelnuts - to choose from) 30−40 g.
- 19.00 Dinner: squid stewed in sour cream - 200 g, lettuce, Chinese cabbage - 50 g. Before bed: orange.
Day 6
- 7.00−9.00 Breakfast: omelette with vegetables - 250 g.
- 11.00−12.00 Snack: dates 30−50 g, a cup of green or herbal tea.
- 14.00−15.00 Lunch: boiled beef - 100 g, stewed cabbage - 200 g, cucumber and celery salad - 150 g.
- 16.00−17.00 Afternoon snack: tomato salad with onions and red pepper, dressed with olive oil - 150 g.
- 19.00 Dinner: vegetables baked in the oven with chicken breast - 300 g.
- Before bed: yogurt 1-3% fat without sweet fillers - 200 g.
Day 7
- 7.00−9.00 Breakfast: cottage cheese casserole 200 g, honey, sour cream or jam (optional) 1 tsp.
- 11.00−12.00 Snack: green or herbal tea, dark chocolate at least 75% - 25−30 g.
- 14.00−15.00 Lunch: pea soup - 250 g, rye croutons 30−50 g, vegetable salad - 200 g.
- 16.00−17.00 Afternoon snack: vinaigrette - 150 g.
- 19.00 Dinner: champignons stewed with vegetables - 250 g.
- Before bed: kefir - 250 ml.
Don't forget about daily physical activity! This could be an hour-long walk, climbing the stairs or doing physical exercise - the choice is yours!
