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.
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Table of caloric content and composition of products
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% carbohydrates and 30% proteins and fats. We took these proportions into account in our table with the weight loss 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.
Precautionary measures
Nutrition on the 200 g diet should fully meet the needs of the body. Do not forget about the combination of proteins, fats and carbohydrates - all three categories should be present in the diet in sufficient quantities. The risk of eating only low-calorie foods is a malfunction of the body, including hormonal imbalance. Precautionary measures:
- start entering the diet gradually, preferably after a fasting day, so that there is no sharp “drop” in calories;
- do not starve, if you want to eat - eat a fruit, vegetable, drink a glass of milk or kefir;
- It is useful to eat a glass of kefir with bran at night - this will help satisfy the feeling of hunger for a long time, plus it will ensure excellent functioning of intestinal motility, improve the release of toxins from the body, which will have a positive effect on the skin;
- if you feel unwell, consult a doctor and return to your previous food during the break so that there is no danger of loss of consciousness;
- if you are rapidly losing weight, take more protein and drink plenty of fluids - this will help maintain muscle mass and avoid problems with anorexia;
- combine the diet with vitamin and mineral complexes that will suit the body’s needs, age, weight, and individual characteristics;
- make small indulgences - if you want something sweet, you can eat one piece of dark chocolate or half a teaspoon of honey, this will dull the feeling of hunger.
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.
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.
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.
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.
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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.
Economical menu for a week for quick weight loss
The menu was compiled by a nutritionist.
Monday
Breakfast 8.00: 150 g 5 – 9% cottage cheese; 200 g kefir.
Snack 11.00: Natural yogurt without sugar or 200 g of kefir.
Lunch 14.00: 200 g vegetable soup with green vegetables without potatoes; 150 g chicken cutlets; 150 g of vegetable salad, preferably green vegetables.
Afternoon snack 17.00: Kefir – 200 g.
Dinner 19.00: 150 g lean meat, 160 g vegetable salad.
Tuesday
Breakfast 8.00: 250 g omelette with vegetables, tea.
Snack 11.00: Natural yogurt without sugar or 200 g of kefir.
Lunch 14.00: 200 g of vegetable soup without potatoes, preferably green vegetables; 150 g chicken cutlets; 140 g of vegetable salad, preferably from green vegetables.
Afternoon snack 17.00: 200 g of kefir.
Dinner 19.00: 150 g of lean meat, 160 g of green vegetable salad.
Wednesday
Breakfast 8.00: 180 g 5 – 9% cottage cheese, kefir – 200 g.
Snack 11.00: Natural yogurt without sugar or 200 g of kefir.
Lunch 14.00: 200 g okroshka on kefir without potatoes, 140 g stewed lean meat.
Afternoon snack 17.00: 200 g of yogurt without additives.
Dinner 19.00: 180 g of lean fish, Green vegetable salad – 160 g.
Thursday
Breakfast 8.00: Oatmeal; 3 dried fruits; An apple or a glass of natural apple juice.
Snack 11.00: 300 g of fruit (this is one large apple, preferably green), except bananas and grapes.
Lunch 14.00: Okroshka on kefir without potatoes – 200 g; 200 g stewed potatoes with mushrooms; 160 g vegetable salad.
Afternoon snack 17.00: 300 g of fruit, except banana and grapes.
Dinner 19.00: 190 g of rice with vegetables, 170 g of squash caviar, you can take store-bought.
Friday
Breakfast 8.00: Oatmeal; 150 g kefir; 3 dried fruits.
Snack 11.00: 250 g of fruit, except bananas and grapes.
Lunch 14.00: 250 g of borscht without potatoes, you can add 1 tbsp to it. l. sour cream; A piece of bread, preferably unleavened or whole grain; 200 g lean meat meatballs.
Afternoon snack 17.00: 200 g of kefir.
Dinner 19.00: 150 g of baked fish, 160 g of squash caviar or stewed vegetables.
Saturday
Breakfast 8.00: 250 g omelette with vegetables.
Snack 11.00: Coffee or tea, 50 g of hard cheese.
Lunch 14.00: Soup with meatballs from lean meat – 200 g; 200 g low-fat baked fish; Chinese cabbage salad with cucumber and one egg – 140 g.
Afternoon snack 17.00: 250 g of kefir.
Dinner 19.00: 170 g of lean baked or stewed meat, 150 g of stewed vegetables.
Sunday
Breakfast 8.00: 200 g kefir, 150 g cottage cheese.
Snack 11.00: Coffee or tea, 50 g of hard cheese.
Lunch 14.00: Soup with meatballs from lean meat – 200 g; Low-fat baked fish – 200 g; Chinese cabbage salad with one cucumber and egg – 140 g.
Afternoon snack 17.00: 250 g of kefir.
Dinner 19.00: 170 g of lean baked or stewed meat.
Kefir drink with apricot and banana
This cocktail can be drunk at any time of the year. Bananas are on the shelves all year round, and apricots are used even frozen. The drink is low in calories and very beneficial for the digestive system.
To prepare a cocktail, you need to take:
- 10 apricots;
- a couple of bananas;
- apple;
- 250 ml low-fat kefir;
- a little sugar for those with a sweet tooth.
Preparation:
- Wash the fruits, chop and place in a blender. There is no need to remove the skin from the apricot, but you definitely need to get rid of the pit.
- Beat all ingredients in a blender, then drink the drink immediately.
Ginger tea
Those who want to lose weight should pay attention to such a useful component as ginger. It will come in handy at any time of the year. Drinks with it perfectly quench thirst in the summer, and in winter they increase immunity, so the body can more effectively fight seasonal diseases.
The easiest way to use ginger to make a drink is as a tea. You need to take:
- 1 tsp. tea (black or green);
- a slice of ginger;
- half a lemon wedge.
Making this tea is very simple. You need to place all the ingredients in a cup, pour boiling water over it and let it brew for 5-10 minutes.
The result is not just a tasty drink, but a real vitamin bomb, which, with constant use, will make a person absolutely immune to colds and other unpleasant diseases. An additional benefit is that ginger helps you lose weight. Therefore, tea with this magical root will help you quickly get rid of extra centimeters on your waist.
