Budget but effective diet for weight loss: creating a menu for the week

Simple rules for being slim

The basics of healthy eating remain the same regardless of whether you decide to lose weight out of choice or for health reasons.

This process must begin by reviewing your own rhythm and way of eating.

Dietary nutrition for proper and healthy weight loss is developed individually

The basic rules of harmony will help with this:

• Eating vegetables and fruits daily will replenish missing minerals.
• Replacing animal fats with vegetable fats will reduce the amount of fat.
• You cannot completely exclude meat and fish from your diet, but it is recommended to replace it with lean, low-fat types.
• Natural dairy and fermented milk products must be included in the daily diet.
• It is necessary to monitor not only the portions of food, but also the amount of liquid you drink to avoid disturbing the water balance. It is best to exclude canned juices and carbonated drinks, replacing them with clean, still water.
• The best meal plan for every day consists of 5 meals: breakfast, snack, lunch, afternoon snack, dinner.
• Try to diversify your menu every day. Creating a different menu for each week will help avoid routine and addiction.

Creating an individual healthy diet menu can be difficult.

In this case, popular diets for quick and affordable weight loss come to the rescue.

Preparation

It is not easy to immediately switch to fractional meals, because the stomach is greatly enlarged, and a portion of 200 grams is not perceived by him as complete. Over the course of a week, it is recommended to gradually reduce the amount of food you eat, learn to plan meal times, and wean yourself off snacking and eating on the run. If you urgently need to lose weight before starting a diet, you can arrange a fasting day on apples or kefir, which will reduce the volume of your stomach; on the second day you can begin to adhere to the serving size of 200 grams.

Prepare yourself with food containers, a notepad and a pen in advance to record your meal times. This will reduce the risk of failure. If you can't eat at home, take food in containers with you. When visiting cafes and restaurants, order main courses and refuse salads and drinks. Since tablespoons have different shapes and sizes, their volume can vary from 10 to 20 ml. Similarly, difficulties arise with measuring dense, heterogeneous dishes - one spoon of stew or pilaf can weigh 15-25 g.

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Nutritionists recommend using kitchen scales - take 150-200 g servings, regardless of the volume of food. Another way out is to use a cut glass - eat half of this volume at a time. Another option is to use the size of your palm - a calm state of the stomach is equal to a clenched fist, and you should not stretch it.

How to lose weight inexpensively. The most popular diets

With so many different diets out there, choosing a diet that's right for you can be difficult.

Products used to prepare dietary dishes must be accessible

It is recommended to choose a diet not only according to taste preferences, but also according to the proposed menu.

Products used to prepare dietary dishes should be accessible, and the dishes themselves should take a minimum of time to prepare.

Among the most popular and affordable diets, it is worth highlighting the following:

• kefir;
• Kremlin;
• Dukan;
• rice;
• apple;
• buckwheat;
• vegetable;
• protein and egg.

The mono-diet, although considered one of the most popular, is not suitable for long-term nutrition.

Such a diet will quickly get boring, and besides, the body has the ability to get used to the same food, which has a detrimental effect on the process of losing weight. Therefore, such a diet is an emergency way to lose weight and unload the body.

Buckwheat diet

A subtype of mono-diet with various variations. It implies a monotonous diet, the basis of which is buckwheat porridge, prepared in a special way.

Buckwheat diet

For dietary nutrition, buckwheat cannot be boiled or stewed; it is poured with boiled water or milk and steamed.

Usually it is designed for 1-2 weeks, but if the menu is diversified with other products, it can be extended for 1 week. During the specified period, you can get rid of 2-8 kg, depending on the initial weight.

Despite the strictness and monotony of the buckwheat diet, it has a number of significant advantages:

• cleanses the body of waste and toxins;
• is characterized by its low cost;
• does not take much time to cook;
• helps saturate the body with iron, calcium, fluorine and other elements;
• gives a feeling of fullness for a long time;
• The fiber contained in the cereal cleanses the intestines and stabilizes its functioning.

Be sure to read: Proper nutrition, where to start: how to switch and not break, menu, portion sizes

Such a mono-diet will be a risky choice for people with health problems; it can provoke increased nervous excitement and weakness.

Therefore, it is contraindicated for people with poor health and nutritional diseases.

Kefir diet

Strict fasting diet, designed for 4-7 days. Low-fat kefir in combination with other products becomes the main product of the weekly diet.

Kefir diet

The daily ration on the diet is 1500 ml of kefir with 1-1.5% fat content and 100-400 g of additional product, while the daily ration should be divided into 6 meals exactly by the hour.

As additional products you can use:

• greenery;
• cucumbers;
• potato;
• bran;
• cottage cheese;
• chicken meat;
• fruits (except bananas and grapes);
• eggs.

In a week of such strict nutrition, you can lose up to 8 kg of excess weight if you strictly follow the nutritional rules.

The kefir diet menu can be different for every day or crossover, which means eating the same products for 2 days.

Rice diet

A type of express diet, the main product of which is rice.

Rice diet

It is preferable to use different varieties of rice: brown, red, steamed white.

The mono-diet involves 2-3 meals of rice, steamed or grilled without oil.

Rice is rich in vitamins and has a natural ability to absorb water, so it effectively cleanses the body and eliminates fluid stagnation and swelling.

Advice! To double the benefits and release nutritional enzymes, it is recommended to soak the rice in water overnight before eating.

Despite the benefits, you should be careful with this diet, since excess consumption of rice can cause the accumulation of bile in the body and the formation of gallstones.

Apple diet

There are two types of apple diet: a strict diet of only apples (up to 1.5 kg per day) and a diet that includes other foods.

The first version of the apple diet: only a few reach the finals

The second option is more popular because it is less harsh and has a greater variety of dishes.

The second version of the apple diet

This diet is designed for 3-7 days and allows you to add not only apples to your daily diet, but also rye crackers, honey, cereals, dairy products, meat and fish.

Note! Frequent consumption of apples can cause an excess of carbohydrates and a lack of proteins. This provokes increased nervous excitability and can lead to stress.

During the diet, you are allowed to drink still water in unlimited quantities, but not less than 1.5 liters. At the end of the apple diet, you can get rid of 4-7 kg.

Banana diet

This diet involves eating at least 3-4 bananas every day in combination with dairy and fermented milk products strictly according to the clock.

Banana diet

Gives a feeling of satiety, so it is easily tolerated by the body. During this diet, you can lose up to 6 kg of excess weight.

The disadvantage of the diet is the scarcity of the diet and strictly limited portions, which is why it is not recommended for people with chronic diseases of the gastrointestinal tract.

Vegetable diet

The most optimal dietary option that is suitable for a long time.

The main advantage of a vegetable diet is an unlimited choice of dishes and a wide variety of products, which will avoid addiction, apathy and weight stagnation.

Vegetable diet

A vegetable diet involves daily consumption of fresh vegetables, berries and fruits in quantities of up to 1.5 kg, while foods are allowed to be boiled, steamed or grilled.

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Sample vegetable diet menu for every day:

• Breakfast: vegetable or fruit salad with yogurt, rye bread, apple, juice or tea without sugar.
• Lunch: cabbage or celery soup, boiled potatoes, tomato and cucumber salad dressed with vegetable oil, a slice of rye bread, juice.
• Afternoon snack: apple, red bell pepper or rye cracker with kefir.
• Dinner: stewed vegetables with lean fish, a piece of diet cheese, crackers, a glass of dried fruit compote.

Example of a daily diet plan for a week

The optimal dietary intake is compiled individually, based on the needs and preferences of the person.

An approximate weekly food menu might look like this:

What exactly can you eat and what can’t you eat?

When following any diet, there is a list of foods that are prohibited for consumption and those that should be on the menu.

The basis of the diet should be: vegetables and fruits, herbs, dried fruits, cheese, low-fat cottage cheese and fermented milk products, cereals and cereals.

It is recommended to reduce the amount of sugar and salt consumed, and also avoid the following harmful foods:

• spices;
• soda, chips;
• confectionery, sweets and baked goods;
• potato;
• chocolate;
• butter;
• smoked and canned products;
• meat and fish with a high fat content.

Meanwhile, it is not recommended to completely exclude fish and meat, since they contain a large amount of valuable vitamins and proteins.

It is best to replace fatty varieties with low-fat beef, chicken, cod, and trout.

Breakfast food list

The list of foods eaten for breakfast includes

• seasonal fruits and vegetables,
• dairy products,
• nuts, seeds,
• sprouted grains and
• porridge.

Black tea and coffee reduce the breakdown of foods into elementary components and their digestibility. If you are dependent on such drinks, then first switch to good green tea, and then to herbal tea and hot fruit drink made from ice cream or fresh berries with the addition of ginger or cinnamon.

Everyone doesn't need to eat porridge for breakfast. Some people will get by just with a hot drink, while others will need to add fruit and a few nuts to satisfy their hunger. And for some, a heartier breakfast is needed. Oats, buckwheat and millet cook very quickly and are easily absorbed by the body. Semolina and rice for breakfast without compromising

Soak the buckwheat in the evening with cold water at a ratio of 1 to 2. The porridge will be ready for use in the morning. Anyone who likes hot porridge can warm it up. Anyone who wants can eat it with milk. Those who like new tastes can add a little dry ginger and turmeric while heating the porridge. Spices will add a slightly new taste and, at the same time, help the digestive system absorb everything without leaving a trace.

It is also good to soak oatmeal (not instant) in the evening in water 1 to 3. In the morning, cooking time is reduced to 3-5 minutes. Add a little milk or water, raisins, dried apricots and other dried fruits washed in boiling water. You can add jam or honey to the finished porridge.

Make breakfast sweet, since it is the sweet taste that saturates the human psyche and calms it. This is especially true for women. But white sugar is a cause of weight gain. Change it to unrefined, raw or honey. Move all the sweets that you usually eat for dinner to the morning.

Diet food for weight loss: inexpensive menu for 10 days

In order for the diet to be as healthy as possible and suit you, it is recommended that you do not use ready-made menu options, but create it yourself.

Choose from the acceptable products those that you like

To correctly create a menu for weight loss for 10 days, you must follow the following rules:

1. Choose among the acceptable products those that suit your taste.
2. The daily menu must include at least 4 meals: breakfast, lunch, afternoon snack and dinner.
3. You can search for recipes on the Internet based on the list of selected products and availability.
4. Distribute meals evenly across days of the week for 10 days.
5. Avoid repeating the same dishes in your diet.
6. If recipes contain prohibited foods, replace them with healthy ones.

All dishes should be accessible and inexpensive, and also take a minimum of time to prepare.

How to calculate daily calorie intake, accounting rules

In order to determine the daily calorie requirement, several formulas have been developed. One of them, discovered in 2005 and often used in modern times, is the Mifflin-Saint-Geor formula.

Kcal norm for men: (10*m + 6.25*h – 5*a + 5)*K.

Kcal norm for women: (10*m + 6.25*h – 5*a – 161)*K.

There is also the Harris-Benedict formula, which is used to calculate the nutritional value of the diet for athletes.

For men: (88.36 + (13.4*m) + (4.8*h) – (5.7*a))*K.

For women: (447.6 + (9.2*m) + (3.1*h) – (4.3*a))*K.

Notations used: m - body weight in kg, h - human height in cm, a - age in years, K - physical activity coefficient. The load factor depends on sports and type of work activity.

1. Passive lifestyle: K=1.2.
2. Rarely playing sports: K=1.38.
3. Training every other day or work related to physical labor: K = 1.46.
4. Training every day or hard physical labor: K=1.7.
5. Daily sports and heavy physical labor: K=1.9.

Thus, it is easy to calculate the required amount of kcal using only a calculator. The resulting figure is the norm for maintaining weight. To lose weight, you will need to multiply by one more number.

1. At 0.85 - for slow but safe weight loss.
2. At 0.75 - for weight loss at an average pace.
3. At 0.6 - for fast, stressful weight loss.

To keep track of the calories you consume, you need to know exactly what foods and how much weight are included in the dishes, and also write down this data before each meal so as not to get confused. The calorie table will be your assistant.

What problems might you encounter?

In the process of losing weight, some difficulties may arise that slow down weight loss and bring additional discomfort.

The most common include:

• uncontrollable hunger;
• lack of vitamins;
• depression and stress;
• circles under the eyes and skin problems;
• water balance disturbance.

All of the above problems arise as a result of an incorrectly selected diet, too strict food restriction and can be corrected by balancing the diet and taking enough water and a vitamin-mineral complex.

Uncontrollable snacking

Uncontrolled snacking on a diet occurs most often due to a psychological imbalance rather than a physiological need for food.

The body is accustomed to receiving as much food as it wants. In order not to gain additional weight due to frequent snacking, it is important to make them as healthy as possible by replacing unhealthy foods with dietary ones.

An occasional snack of fresh fruits, berries, vegetables and a glass of kefir will help saturate the body.

A periodic snack of fresh fruits, berries, vegetables and a glass of kefir will help saturate the body with vitamins and improve natural metabolism.

Want to replace dishes? It's OK!

If a dish on the menu doesn’t suit you, you can easily replace it with your own recipe using healthy ingredients.

To ensure that such a replacement does not affect the weight loss process, it is important to adhere to the rules of proper nutrition and the list of preferred foods.

Important! It is recommended to adhere to a nutrition plan if we are talking about a mono-diet. Replacing buckwheat porridge on a buckwheat diet will have a significant impact on the result of weight loss and may worsen it.

Violation of the established diet

A weight loss diet imposes certain restrictions on your diet and diet.

Failure to comply with restrictions can affect not only the process of losing weight, but also the functioning of the entire body: disrupt the water balance, intestinal microflora, and provoke skin rashes.

Eating prohibited foods can negate all a person’s attempts to lose weight and lead to weight gain.