Proper nutrition for weight loss: weekly/daily menu

Good nutrition is the key to health

Satisfying hunger is one of the basic human instincts that guarantees the maintenance of life. That is why it is extremely important what we eat, at what time and in what quantities. The foods you eat directly affect your health. Improper nutrition is fraught with damage to both individual human organs and the entire body. Such disastrous results can be caused by food that is defective in its composition, or by its lack or excess. Therefore, it is very important to pay due attention to your nutrition.

Recipes for proper nutrition

In order not to fall short of proper nutrition, and it is not burdensome for you, choose foods that you love. By finding recipes with them, you can create a delicious diet menu. Below are the simplest examples of dishes. They are perfect for a low-calorie diet.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1-2 cloves;
• wheat flour - 5 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

1. Add sunflower oil to the pan and fry finely chopped onion.
2. Add flour and tomato paste and mix everything thoroughly.
3. After 5 minutes, add the garlic and tomatoes cut into small pieces.
4. Finally, add 0.5 liters of water and bring to a boil.
5. Reduce the heat and cook the dish for another half hour. Add pepper and salt to taste.
6. Grind the soup with a blender, making it homogeneous. If desired, you can add fresh herbs.

Oat pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l.;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then we grind the mass with a blender.
2. Add milk, eggs, salt, sugar. Mix everything thoroughly.
3. Pour the batter into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• low-fat cottage cheese (no more than 1% fat) - 150 grams;
• sugar - 2 tbsp. l.;
• semolina or oat bran - 2-3 tbsp. l.;
• egg - 1 pc.

Cooking algorithm:

1. Mix cottage cheese, sugar and bran well.
2. Add the egg and mix thoroughly again.
3. Form small balls from the resulting dough.
4. Place a pan of water on the stove. When it boils, add salt.
5. Cook the balls in boiling water for about 1-2 minutes.

We always want to look great and be healthy at the same time. But this is impossible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also tasty. If you have seriously decided to change yourself, then nothing can interfere with your desire, and this article will be a good hint. We are sure that you will succeed!

What is the essence of proper nutrition?

The most important thing is to follow the regime, adhering to certain principles, and make sure that the products entering the body are fresh and of high quality.

When forming your daily diet of proper nutrition, rely on simple rules :

1) Every day you must eat five food groups :

• cereals, grains;
• fresh fruits;
• meat, offal, eggs;
• vegetables;
• dairy products.

In order for nutrition to be healthy, it is important to control the balance of substances entering the body. By eating one product from each group daily, you can easily achieve this.

2) It is necessary to separate foods for breakfast, lunch and dinner.

For breakfast, it is better to eat dairy products, grains or cereals. For lunch - meat and fresh vegetables. For dinner - lighter but satisfying foods (fish, stewed vegetables, fermented milk products).

3) You can’t refuse snacks

Snacks are second breakfast, afternoon snack, late dinner. The names are different, but the essence is the same. You can snack on fruits, juices, vegetables, and dairy products.

Dietary products for a healthy diet

To develop an effective weight loss plan, you need to clearly understand which foods are sources of protein, fats or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yoghurts, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein products, you need to focus on their calorie content. The smaller it is, the better. You need to take milk without additives, that is, buy unsweetened milk.

Sources of fats

• oils (vegetable, olive and others);
• nuts (pine nuts, hazelnuts, almonds, etc.);
• sunflower seeds;
• avocado;
• some types of fish;
• eggs.

A small amount of fats should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and greens;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These products form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Principles of proper nutrition

Breakfast

You should always have breakfast, no matter what. Make it a habit. Same as brushing your teeth in the morning. A proper breakfast will give you a tremendous boost of energy for the whole day. If it’s hard to eat in the morning (“you can’t get a piece of food down your throat”), try not to overeat in the evening. Those who do not fill their stomachs at night have breakfast in the morning with great pleasure.

Water

Don't neglect simple clean water. You need to drink a lot (at the rate of 30 ml per 1 kg of weight). Be sure to drink a glass of water in the morning on an empty stomach. Drink it between meals. This may not be easy at first. Then introduce gradually. In just a couple of weeks, water will become your favorite drink.

Frequent meals

You need to eat in small portions, but often. Excellent option: breakfast, second breakfast, lunch, afternoon snack, dinner, second dinner. It turns out that there are three main meals and two additional ones. An ideal nutrition plan that keeps you full throughout the day and protects you from overeating or undereating.

Last meal 2-3 hours before bedtime

Not eating after six in the evening if you go to bed at two in the morning is fundamentally wrong. This approach has nothing to do with proper nutrition. Eating after six is ​​not only possible, but also necessary for those who fall asleep very late. Don't overeat 2-3 hours before bedtime - that's what's really important.

Fats are not harmful

Fats are vital for any body. By eliminating them completely, you risk facing serious health problems. It is necessary that the body receives at least one gram of fat per kilogram of body weight.

Carbohydrates aren't scary

There are two types of carbohydrates: fast and slow. Slow ones charge the body with energy. If you eat them in small quantities, you may simply not have enough strength, and high fatigue will be noticeable. Consume carbohydrates per day at the rate of three grams per kilogram of weight.

Sample menu for the week

You can develop a healthy diet for weight loss at home using the information above. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As is known, they are ineffective and have short-term results. The principle of diets is a strong calorie deficit. As a result, after strictly following such a diet, you will, of course, lose weight, but when you return to regular food, the excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. You will need to hold it constantly, so there is no point in chasing quick results.

A table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you should consult a doctor. The weight will go away systematically, without sudden jumps.

If you use the table above, you can create a dietary menu for the week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. It is also better to limit salt. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water. If you drink a glass of liquid every hour, you will get 1.5-2 liters in a day. In addition, this way the body will more easily get used to the regime, and the person will develop a natural thirst.

Proper nutrition. Sample menu

Breakfast

Must include: slow carbohydrates, proteins and fats .

Slow carbohydrates: any porridge, whole grain bread (may be marked “without flour”). Proteins: meat, fish, seafood, eggs (you can make an omelet or scrambled eggs), legumes, tofu. Fats: cheese, dairy products, any fatty fish, vegetable oils, nuts, avocado, flaxseed oil, olive oil, fish oil.

Lunch

Cottage cheese, cottage cheese casserole, cheesecakes, kefir, vegetables, fruits, berries - any product of your choice.

Dinner

Must include: meat, cereals and vegetables .

Instead of meat, you can eat liver, fish or seafood, and replace cereals with durum pasta. Vegetables can be consumed in any form: fresh, in salad, baked, steamed or grilled.

Afternoon snack

Cottage cheese, cottage cheese casserole, kefir, vegetables, vegetable salad, nuts and fruits until 16:00, sandwich: bread and chicken or liver pate - any product of your choice.

Dinner

Must include: protein and fiber .

Protein: chicken, turkey, seafood, lean fish, eggs, omelet, cottage cheese. Fiber: Green vegetables, steamed or grilled vegetables, but not starchy ones.

Late dinner

Any fermented milk product of your choice.

Schematic power mode

As an example, the daily calorie content is 1500 kcal. If you play sports, then you need to slightly increase your calorie intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be like this:

• 7:00 - first meal (400 kcal): 160 grams of carbohydrate food (for example, porridge), 10 grams of fat and 50 grams of protein. Coffee or tea as desired, 200 ml.
• 10:00 - second (250 kcal): 100 grams of cottage cheese (i.e. protein), 1-2 tbsp. spoon of sour cream 10%, 1 apple or other fruit.
• 13:00 - third (400 kcal): a bowl of soup - 250 ml, 150 grams of carbon food, 10 grams of fat, coffee or tea - 200 ml.
• 16:00 - fourth (250 kcal): 100 grams of protein, 20 grams of fat (several nuts).
• 19:00 - fifth (200 kcal): 100 grams of protein food (for example, fish), 100 grams of fiber (ie, vegetables), 5 grams of fat (oil for vegetables).

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.

Budget PP: 10 inexpensive products for proper nutrition

Many people mistakenly believe that switching to a proper, balanced diet is associated with large financial costs and that it will be more economical to stick to the usual diet. However, store shelves are full of tasty and healthy food at affordable prices, which, if consumed daily, will help you lose weight or simply maintain your existing weight.

1. Porridge - oatmeal, buckwheat, pearl barley, brown rice - an important source of energy, fiber, complex carbohydrate, which gives you a feeling of fullness for several hours. In addition, they contain an optimal ratio of vitamins and microelements. Nutritionists advise eating porridge for breakfast. Buy cereals in simple packaging, and also carefully study the composition - it should only contain the cereal itself.

2. Whole grain bread or crispbread. They do not contain yeast, sugar, leavening agents, preservatives or other substances, and the calories contained in whole grain breads, thanks to fiber, are quickly eliminated from the body. It is enough to eat 50 g per day - and the daily fiber requirement is provided.

3 eggs. Budget, dietary, healthy product. It is recommended to consume 1-2 eggs per day, so a package will last about a week.

4. Meat is a source of protein, contains building materials for the body, essential amino acids, saturates for a long time. Budget protein options are chicken, lean pork, fish - hake, mackerel, pollock, as well as river fish - carp, silver carp. You can buy canned fish, but carefully study the composition so that it does not contain flavor enhancers or preservatives.

5. Vegetables contain very few calories, but a lot of fiber, vitamins and microelements. It is recommended to use seasonal and locally grown vegetables - all types of cabbage, zucchini, carrots, beets, and onions.

6. Dairy products - cottage cheese up to 5% fat, cheese up to 50% fat, kefir, fermented baked milk, yogurt without additives - contain enough protein and some fat, as well as calcium and phosphorus. They nourish the body and provide strong bones, teeth, nails, and beautiful hair.

7. It is advisable to consume fruits in the first half of the day. Apples, pears, oranges, grapefruits, bananas, kiwis - you can afford a couple of fruits without a twinge of conscience, especially since they contain fiber, vitamins, and microelements that will provide the body with high vital activity.

8. Dried fruits and nuts in limited quantities are an excellent alternative to confectionery and sweets. Plus, they are extremely useful. They carry a huge amount of vitamins, minerals, amino acids, fiber and other substances that the body needs to maintain health.

9. Legumes - peas, beans, lentils - are available and easy to prepare, and are also very useful and even medicinal for the body, the best source of vegetable protein, reduce cholesterol and glucose levels in the blood, and promote weight loss.

10. Greens - dill, parsley, celery - should be included in the diet for both weight loss and muscle gain. It stimulates the stomach, regulates metabolic processes, and helps get rid of extra pounds.

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