Proper nutrition for weight loss: menu for every day

A diet for weight loss according to the correct nutritional system (PN) can be treated differently. You can enjoy your appearance, criticizing it and finding its flaws, or fanatically adhering to it all your life. However, the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven over time and confirmed by nutritionists.

Proper nutrition is not just about coleslaws and steamed fish. Under the PP system, millions of breakfast, lunch and dinner recipes have been created, most of which meet the needs of the body and are worthy of inclusion in the correct nutrition plan of every person!

PP program

• Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals and cereals except semolina), 35% should be fresh and steamed. or cooked vegetables and fruits, and 20% are healthy proteins (lean meat, all types of poultry and fish, fermented milk and dairy products). The remaining 5% may come from fats and sugar.
• Combine meat with vegetables and fruits.
• If you really want, you can have some dessert. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can only be consumed in the first half of the day in order to burn the calories consumed until the evening.
• Make sure your body gets enough protein (a person needs at least 100-150g of protein per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume vegetable proteins, which are abundant in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, as well as canned goods. Even ketchup has large amounts of sugar and salt added to it.

deadlines

Each diet can only be used for a limited time. Once the results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you will never have to give up your favorite and unhealthy foods. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even need to adhere to it throughout your life for the sake of a slim figure and healthy appearance.

It's time to create a menu for yourself!

What kind of nutrition can be called correct?

Proper nutrition (sometimes called healthy) involves consuming only natural foods that benefit the body. According to this principle, the diet of a person who plans to eat should include dishes containing the required amount of nutrients. We are talking about the following components:

It is necessary to count these to meet your daily needs. It is also important to follow other rules that make nutrition correct. For this reason, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake. You should eat meals at the same time every day.

How to create a menu for the week?

The peculiarity of proper nutrition is that it does not mean adherence to a rigid menu. It should be compiled taking into account the person's characteristics and food preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should contain plenty of carbohydrates;
• Every meal should contain fiber-containing foods (vegetables, fruits, bran);
• If you want to eat sweets, this should be done only in the first half of the day;
• It is important to distribute calories correctly.

Typically, people who adhere to proper nutrition create a menu a week in advance and then prepare meals accordingly. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat a certain type of food.

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of eating correctly and in a strictly defined manner. Fractional - at least 3 times a day and preferably 5-6 times - diet is the key to food discipline. There's no need to disrupt or rearrange your usual daily routine. Trust your lifestyle when creating a plan.

Meal regimen for "early comers" (e. g. people who wake up at 6: 00 a. m. and go to bed at 10: 00 p. m. )

• Have breakfast at 7: 00 am
• Have your second light breakfast at 10: 00
• Go for lunch at 13. 00
• 16. 00 for afternoon tea
• Have dinner at 19. 00

Nutritional regimen for "night owls" (people who wake up after 9. 00 in the morning and go to bed around 00. 00 in the morning)

• Have breakfast at 10: 00 in the morning
• Lunch is at 13. 00
• Lunch time at 15. 00
• Go to afternoon tea at 17. 00
• Dinner time at 20. 00

Therefore, adjust your meal schedule to fit your daily routine.

Main recommendations

• You should have breakfast one hour after waking up.
• Drink 250 ml of warm plain water on an empty stomach in the morning.
• Allow 2-3 hours between any meals
• Eat dinner before bedtime or at least two hours before

To lose weight properly, you need to track the calories of all the foods you eat. To do this, get a notepad or a special app on your phone and write down even the amount of water or juice you drink.

What is important when creating a menu

1. When planning your weekly menu, immediately prepare a grocery shopping list. And decide immediately what you will cook on which day. For example, chicken and fish should be included on certain days. One day, have a light vegetable salad for dinner, a hearty beef steak for lunch, etc. you should eat.
2. Even if you don't feel hungry, you shouldn't skip breakfast. Every breakfast should be balanced and nutritious; 50% of the daily carbohydrate intake should be taken at breakfast, 30% should be left for proteins and 20% should be left for fats.
3. Dinner should contain mainly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Afternoon snacks and second breakfasts are suitable and balanced snacks between main meals. However, they should not turn into a full meal. As a snack, prepare fresh fruits (it can be a banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be). must be unsalted and not bulky). more than 30 g per dose).
5. When counting calories, subtract those burned during physical activity. For example, if you are going to be walking around the city all day or have long-distance cyclocross planned, increase your diet that day. Plan to have the right amount of carbohydrates and protein and have a good breakfast before leaving home.
6. Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those who are losing weight (it speeds up metabolism, satisfies the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but its high-calorie varieties (latte or cappuccino) only before lunch.

Mistakes made in losing weight

• Cuts for sweets and starchy foods (they should not be completely ignored, but the dosage of intake should be adjusted so as not to violate the daily norm of calorie intake).
• Fried and smoked. This type of heat treatment of food is possible if you fry it without oil, on an open fire and smoke it in a natural way (not with artificial smoke) for no more than 20 minutes.
• Prefer raw vegetables and fruits to boiled and baked foods, consume maximum amounts of all kinds of greens.
• Heavy dinner with large portions. Boil or stew meat or fish, be sure to add fresh vegetables (for example, 200 g of boiled veal with one fresh cucumber).
• Drinking alcohol frequently. It should be avoided as it is quite high in calories and can cause a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a cup of tea just one hour before and half an hour after meals.
• Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to disorders and overeating.
• Meals should not be skipped. Be sure to keep a bag of hazelnuts, lemon water or a handful of raisins with you. In this way, you will suppress your appetite and prevent overeating during delayed meals.

Sample menu of the week

First day

Morning meal: 200 g rice, 10 g butter, a banana or an apple, black coffee.

Snack: dried gray bread, boiled eggs, tomatoes.

Daily meal: 200g steamed mackerel, 180g green peas and Chinese cabbage salad with sunflower oil.

Second snack: 120 g of low-fat cottage cheese, a spoon of 10% sour cream, green apple, 200 ml of tea.

Dinner: 220 g boiled vegetables, 140 g cooked beef

The second day

Morning meal: Sandwich made from a piece of whole grain bread, creamy cottage cheese and plastic cucumber, 100 g of grapes, tea or coffee with honey.

Snack: 50 g of cottage cheese with a teaspoon of honey.

Daily meal: 200g broth, fresh Chinese cabbage salad with cucumber and tomato, flavored with lemon juice.

Second snack: red apple and a kiwi, green or herbal tea.

Dinner: 200 g lean beef, two fresh cucumbers.

The third day

Morning meal: boiled oatmeal without milk - 210 g, a spoon of honey, avocado and unsweetened coffee.

Snack: 60 g pine nuts or walnuts, green apple, tea, lemon slice.

Daily meal: 150 g brown rice, the same amount of steamed vegetables.

Second snack: cottage cheese casserole, semolina, 150 g banana, herbal tea.

Dinner: 200g of peeled seafood, two cucumbers and one tomato.

Fourth day

Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snack: 100 g low-fat unsweetened yoghurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: cooked low-fat fish 250 g, sauerkraut 130 g.

Second snack: 200 g of tomato, cucumber salad, seasoned with low-fat sour cream.

Dinner: 200g cooked skinless chicken, topped with 30g Parmesan and two cucumbers.

Fifth day

Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, and one cucumber.

Snack: green tea and two kiwis.

Daily meal: 260 g barley mushroom soup, dried slices of bread or crackers and 10 g cheese.

Second snack: casserole of homemade cottage cheese, raisins and yoghurt 150 g.

Dinner: 200g cooked hake and 100g seaweed.

Sixth day

Morning meal: scrambled omelette consisting of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or grapefruit.

Daily meal: Baked potatoes 150g, champignons 100g, baked chicken 70g.

Second snack: kefir or low-fat yoghurt 200 ml, one green apple.

Dinner: 150 g low-fat cottage cheese, no added sugar, two baked apples.

Seventh Day

Morning meal: 200 g of millet porridge on water, 30 g of butter, a glass of unsweetened black tea.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: 200 g boiled shrimp, 200 ml carrot or tomato juice.

Dinner: 150g of steamed fish cutlets, 100g of boiled white rice, one tomato.

How to start eating right?

Acceleration of the pace of life and products presented in abundance on store shelves and fast food chains, imposed by advertising, products that are easy to use, but not useful and often harmful, make many people think about how to start eat right and include this item in your daily schedule.

In addition to knowing how to divide and balance your menu most effectively, it is also useful to consider the psychological aspect and make sure you have the right approach to changing your eating habits. Whatever the goal of the diet - to realize the desire to lose weight or improve well-being, it is very important to form the correct attitude to the problem.

Therefore you should not:

• We expect instant improvement in your health and completely changing your eating preferences and habits in an instant;
• Divide your attention into several complex tasks at once;
• suddenly quit all usual foods at once;
• making the harmonization of nutrition an end in itself and subordinating the entire lifestyle to it;
• It is better to pay attention to thoughts about food, directing the energy of the mind in another useful and important direction.

Why should you eat right?

Compliance with the daily routine and diet, combined with the absence of bad habits and sufficient physical activity, are the main conditions for keeping the body in optimal condition. Often these simple truths are not remembered until health problems begin, depriving the person of the opportunity to enjoy the daily pleasures of life.

Those who are already faced with any of the wide range of ailments caused by lack of energy and physical strength, overweight, insufficient sleep, deterioration of skin and hair or an unhealthy lifestyle, as well as those who, thinking about preventing these in advance, decide to switch to compatible food, follow this in practice without delay will be of vital importance.

The basis of a healthy lifestyle has been and remains proper nutrition. Since it is substances that enter the body with food, which serve as the main source of strength and raw materials for the tissues of our body.

A necessary start will be to competently prepare a diet for the day.

Rules for choosing a diet for the day

Creating a balanced menu is quite simple. Having decided to improve your health and correct your figure, you need to pay attention to the quality, quantity and timing of food intake. Food should be fresh, the diet should be varied and correctly distributed throughout the day.

• It is better to start eating more often and in small portions (not three times, but 4-6).
• Do not eat a heavy meal before going to bed.
• Include vegetables in every meal.
• Drink more plain still water.
• Reduce the amount of simple carbohydrates.

Your decision to stick to a healthy diet will be rewarded with better health, overall well-being, weight loss and strengthened immunity.

Proper nutrition for the day should correspond to a pattern in which the first meal is more concentrated than all subsequent meals.

For starters, it is important to understand the substances that each body needs to function properly and their proportions. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.

Start the day with a delicious and healthy breakfast

The first thing that enters the body should be plain, not cold water (with the addition of natural fresh lemon juice, if the acidity of the stomach allows). This will help revitalize and prepare the digestive system for further work. It is also useful for rapid removal of waste products from the body, losing weight and improving the condition of the skin.

A glass of water should be consumed correctly - slowly, in small sips, about thirty minutes before meals.

Contrary to popular belief, a nutritionist's advice regarding the morning meal concerns the exclusion of sweets from this meal. This is because when taking one serving of glucose, the body needs the next one a little later, when the first incoming sugar is processed by the digestive system.

How to choose a healthy lunch

According to nutritionists, the mid-day meal should contain 25% to 50% of the total energy value of the daily diet.

To make your lunch as healthy as possible, you should remember the following recommendations:

• The beginning of the meal is soup;
• drinking hot (except cold) drinks;
• The interval between lunch and the previous meal should be at least 2-3 hours;
• It is useful to balance a very filling lunch with a light dinner.

In no case should you neglect a full lunch.

What's the best thing to eat for dinner?

A dinner with a balanced diet contains minimal calories. Carbohydrate foods should be avoided. But this dish should not be completely excluded from the regime - this will cause serious disturbances in the functioning of the digestive system.

You can choose natural yoghurts, steamed poultry dishes, cottage cheese casseroles and seafood.

A good choice would be a protein omelet or a small portion of legumes (beans, lentils, chickpeas).

The key to success will be the combination of nutrient-rich foods and low-calorie content.

How many calories and minerals should be given to the body?

The calories needed by the body are calculated using formulas that contain data on the following parameters of a particular person:

Particular attention should be paid to the current state of the body, occupational stress, lifestyle and the goal that the person who decides on proper nutrition sets for himself. If he is driven by a desire to lose weight, normal indicators decrease by 20%, if he tries to gain muscle mass, they increase by the same amount.

Average standards show that women consume 1000 to 2000 kcal per day, and men consume 2500 to 5000 kcal. However, accurate calculations need to be made on an individual basis.

What foods should you avoid when creating a healthy diet?

Like any habit, it takes time for the body to get used to a new nutritional system. If you cannot eliminate all junk food at once, you should do it gradually and allow yourself to have something from the banned list once a week.

This will help relieve stress and have fun. However, this weight loss should be compensated later by increasing the amount of vegetables, fruits and clean drinking water.

Here is a list to help you limit harmful foods in your diet:

• rich, yeast-based and additive-containing baked goods, loaves and wheat bread (it would be correct to choose whole grain and unleavened rye);
• confectionery;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salted meat dishes;
• egg yolk;
• foods high in animal fat;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, especially sweet ones, containing dyes and flavors.

It is especially important to understand the importance of freshness of products and prepared dishes. Even healthy foods can be harmful if not prepared properly. Always prefer boiled and steamed instead of fried.

An example of the correct menu of the day

Everyone's taste preferences are individual. Moreover, it is difficult to create a correct menu for a long time. Only after you embark on the path of correcting your diet, you will gradually learn many recipes and new dishes and be able to choose the most preferred ones for yourself.

About a day's worth of food might look like this:

• for breakfast you should add boiled eggs with buckwheat porridge, natural cocoa as a drink, also fresh apples or oranges;
• for lunch - pickle soup, lean steamed, boiled or baked chicken meat, preferably fillet, a piece of rye or rye-wheat bread, green tea with honey or lemon;
• for an afternoon snack, you can eat cottage cheese with fresh berries or fruits;
• A great dinner would be some lean meat (uncooked) and veggies.

You can turn to vegetables and fruits for snacks, and nuts and seeds in case of extreme hunger. We should not forget the daily consumption of plain water (about 2 liters) which is necessary for health.

Weekend

Some people believe that weekends can allow them to deviate from their diet and eat unhealthy foods not included in the diet on other days. This view is erroneous because such a move could eliminate all the benefits of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy foods can be consumed on holidays, but not every weekend.

In proper nutrition mode, the Saturday menu may look like this:

• Breakfast includes oatmeal and baked apples. You should use tea as a beverage. It is important to understand that you should not put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
• Second breakfast – yoghurt and banana.
• You can prepare chicken soup with vegetables for lunch. Experts recommend choosing fish as the second course. Salad – vinaigrette. The drink is compote.
• You can eat yoghurt and add hazelnuts as an afternoon snack. You can choose dried fruits instead.
• A great option for dinner would be ham and vegetable casserole. The drink is tea.

You can treat yourself to cottage cheese casserole for breakfast on Sunday. It should be sweetened with honey. You can also eat toast with your tea. You can choose yoghurt and crackers for the second breakfast. Lunch consists of borscht, chicken cutlets with buckwheat, compote. An excellent option for an afternoon snack will be cottage cheese, as usual, with the addition of dried fruits. It is recommended to consume boiled beef and vegetable salad for dinner.

What to do if you don't have enough time to cook?

For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can provide real benefits. Often, the modern pace of life of a working person does not leave much time. Under no circumstances should you give up on your decision to become healthier or your desire to lose weight.

The beginning of the journey is always the hardest; We often leave before we even get to what we want, simply because of limited time and energy resources, but there are professionals ready and willing to provide competent assistance.

If you don't have time to take care of your meal, you can order ready meals for delivery, fresh and balanced. It is very easy to choose food for yourself from the section that suits your goal (losing weight, staying in shape after a diet, gaining muscle mass, etc. ). For the calendar and working week, a menu is presented with a detailed description of the composition of the products and the nutrients in them.

Upon your request, we deliver healthy, fresh food that you can eat at your workplace or at home. Comfortable serving conditions allow you to enjoy a variety of balanced dishes, most of which you cannot prepare in a short time, without wasting time and effort in the kitchen.

The opportunity to benefit from the services offered by reputable and competent specialists will eliminate the need for numerous video reviews, viewing pictures and reading articles to expand your culinary range.

There's no reason to delay starting your healthy eating plan. Do it today.