Beautiful people want to have a slim figure, but at the same time maintaining the beauty of their skin and hair and without harming their health. However, strict diets, severe dietary restrictions, depriving your body of the most important and nutritious minerals leads to the fact that the process of losing weight is overshadowed by disruptions that occur with internal system. But that's not all.
Finding slimness through a certain diet is most often a short-term result. Usually, after returning to a normal diet, the body tries to make up for the deficiency of many elements, due to which it absorbs every calorie eaten, which subsequently provokes weight gain again. If the task for a woman is to really lose weight for the benefit and health of the body and at the same time maintain the result for many years, then it is worth resorting to the system proper nutrition.
The essence and principles of healthy eating
IN proper diet The following components must be present:
- vegetable proteins (legumes, nuts);
- animal proteins, but in smaller quantities (fish, lean beef, chicken);
- fast carbohydrates, but which can be classified as healthy foods (fruits and dried fruits, they are best consumed in the first half of the day):
- slow carbohydrates (cereals, vegetables);
- vegetable fats.
As you can see, animal fats (butter, margarine) and carbohydrates, which supply empty calories to the body, are excluded from this list. This includes various fast food, sweets, and confectionery products. They are the ones who contribute to the recruitment extra pounds ov.
In principle, you can eat anything, but the volume of one serving should not exceed 350 grams. Even if the meal consists of two dishes, then 200 grams, for example, should be for a piece of chicken breast, and 150 for a salad, or vice versa.
The diet is best made up of healthy foods, most of which should be vegetables, cereals, low-fat dairy products, fruits, meat and lean fish. At the same time, it is better to do meals five times a day in order to avoid the feeling of approaching hunger during the day, which pushes a person to pounce on food. harmful products and eat much more per meal than what the internal system requires.
- stewing;
- cooking;
- baking.
Frying is also allowed, but with minimal addition of vegetable oil. And this applies more to protein products. It is better not to process carbohydrates at all, but to consume them fresh. If we are talking about porridges, then it would be ideal to simply steam them first rather than cook them for a long time.
With proper nutrition special attention paid to the drinking regime. The human body should receive at least two liters of ordinary water per day.
Breakfast with this diet is of great importance. It is this that charges you with the necessary energy for the whole day, so you shouldn’t give up your morning meal. It is recommended to drink a glass before breakfast warm water, which will speed up your metabolism. In addition to this, there are several more tips that may be useful to those who decide to lose weight easily and without following strict diets:
- Fruits should not be consumed after heavy, special meat meals. This will weigh down the stomach and cause fermentation. As a result, constipation may occur, which will slow down the entire process of gaining harmony. Fruits are best eaten 15 minutes before the main meal or separately, as an independent snack.
- Lunch should ideally consist of protein and complex carbohydrates. This will saturate the body for a long time, and then by dinner there will be no lingering feeling of hunger.
- You should have breakfast 30 minutes after waking up, and if a person prefers to drink coffee, then you should first eat a piece of cheese, boiled chicken egg or toast with vegetables.
- If your appetite rises closer to night, then instead of some harmful or high-calorie product You can drink a glass of kefir or natural yogurt, to which crushed rye bran is added. This drink will fill the stomach, provide a feeling of fullness and help the intestines work.
Prohibited and permitted products
By following proper nutrition, a person, in theory, can create a diet from any of his favorite foods, but which are consumed in measured quantities. However, the main part of the menu should consist of healthy foods that will not only supply the body with vitamins and minerals, but will not settle on the waist and hips in the form of fat deposits. In this regard, the most common products should be the following:
| What is possible? | What's not allowed? |
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Menu for the week
View the proposed menu, which is designed specifically for women who follow the principles of proper nutrition.
| Day | Menu |
| Monday | Breakfast: tea, one apple, a slice of whole grain bread with a tomato and two boiled eggs. Snack: salad of cucumbers and tomatoes, seasoned with any vegetable oil. Dinner: 200 g baked chicken fillet and a bowl of pumpkin soup. Afternoon snack: a glass of kefir with berries. Dinner: fish fillet cooked in the oven in foil with asparagus and broccoli. |
| Tuesday | Breakfast: coffee, banana, a piece of chicken breast and cabbage salad with cucumbers, seasoned with sour cream. Snack: a jar of yogurt, to which you can add nuts and dried fruits. Dinner: vegetable soup, one boiled egg and tea with cheese. Afternoon snack: cottage cheese with honey. Dinner: steamed fish and some green peas. |
| Wednesday | Breakfast: two kiwis, egg white omelette with tomatoes and tea. Snack: bread with curd cheese. Dinner: two chopped turkey cutlets, vegetable and herb salad. Afternoon snack: two cheesecakes and cranberry juice. Dinner: rice with seafood. |
| Thursday | Breakfast: coffee with milk, buckwheat with prunes, a piece of cheese. Snack: salad of asparagus, corn and crab sticks. Dinner: pea puree, a piece of boiled beef and two fresh cucumbers. Afternoon snack: a glass of kefir. Dinner: zucchini stuffed with minced chicken under a cheese crust. |
| Friday | In the morning, tea, some green grapes, one tomato and two boiled eggs. Snack: bread with melted cheese. Dinner: pearl barley porridge with veal and carrots. Afternoon snack: berries or fruits. Dinner: Grilled salmon with bell pepper. |
| Saturday | Breakfast: tea with pear, a sandwich of rye bread, a piece of boiled chicken fillet and cucumber. Snack: rice porridge with dried apricots and raisins. Dinner: tomato soup, turkey meatballs and three baked potatoes. Afternoon snack: mix of vegetables and a glass of fermented baked milk. Dinner: cod fillet with carrots, baked with sour cream in foil. |
| Sunday | Breakfast: coffee, three dates, a piece of cottage cheese casserole. Snack: fruit salad. Dinner: pickle or beetroot soup, chicken leg without skin, 150 g buckwheat porridge. Afternoon snack: two lazy cabbage rolls. Dinner: squid stuffed with pureed zucchini. |
Also, pay attention to another version of the healthy nutrition menu at the link -
We are what we eat.
Whatever one may say, there is only one way to get rid of extra pounds and centimeters: to start really, and not in words, to monitor your diet.
And to get things moving, add a little movement.
Menu for losing weight at home: changing your outlook on life
There is no need to put a lock on the refrigerator. It is enough to just change the usual stereotypes a little. This is often enough for the weight loss menu at home to start working.
It is important to remember that there is no one recipe for everyone.. Many parameters matter for losing weight:
Starting weight;
Speed of metabolic processes;
Age;
Presence of chronic diseases;
Condition of the body (for example, the postpartum or postoperative period, hormonal disorders, monthly cycle etc.).
But general points still there is. To begin with, you just need to reduce the amount of food you eat for breakfast, lunch and dinner by just 100-200 kilocalories. Please note: it is the calorie content that needs to be reduced, and not the usual serving size (although this is also necessary).
What do you mean? Let's say you like to eat scrambled eggs and sausage for breakfast. If instead of sausage you take low-calorie ham from chicken breast (or even better - boiled, chilled and thinly sliced chicken breast), instead of two eggs - three or four whites, then the serving size will not change, but the calorie content will be two to three times lower. Especially if you fry all this not in a generous portion of fat, but by delicately spreading a drop of oil over the surface of the pan.
The same approach should be applied to lunch and dinner. Instead of fatty cabbage soup or solyanka, start cooking lean cabbage soup, light vegetable soup on chicken broth, vegetable puree soup from cabbage, zucchini, new potatoes, carrots and other gifts of nature. Plant fiber saturates for a long time, cleanses the intestines, has mass useful properties and low calorie content. That is why there is no need to refuse food or eat soup from a saucer.
For the second, you can leave the usual dishes, reducing them for the widow and replacing the second half with vegetables - fresh, stewed or grilled.
Dinner should be the lightest meal of the day. Main secret to be sufficiently satisfied. If you eat a leaf of lettuce or an apple, then by nine o’clock the pangs of hunger will make themselves known loudly. Therefore, the ideal dinner is a light but well-satisfying protein plus a portion of plant fiber, that is, vegetables or fruits.
If you take these principles into account, you can quite easily come up with a menu for losing weight at home. Being your own nutritionist is fashionable today. And most importantly, it is effective and very interesting.
Menu for weight loss at home for one day
So, the main rule is to give up dietary suffering and start losing weight without effort, sacrifice or heroism. You can start with an interesting task: create a menu for losing weight at home for one day.
Breakfast: a boiled egg, a salad of fresh vegetables, a sandwich of rye or bran bread with soft curd cheese or a piece of ham.
Dinner: mushroom soup in chicken or vegetable broth with a spoonful of light sour cream, a steam cutlet and two boats of buckwheat porridge.
Dinner: fresh vegetable salad with a slice of sea fish cooked on a grill pan.
What about snacks? Afternoon snacks, second breakfasts and late dinners? If you are used to eating five or six meals a day, you don’t need to give up such a fractional regimen. It is enough just to reduce the amount of meat protein and carbohydrate food(pasta, potatoes, rice, other cereals as side dishes).
Natural sweets (for example, dried dates, dried apricots, prunes, dried apple slices) and unroasted unsalted nuts are ideal for snacking. For an afternoon snack, you can drink green tea with five or six nuts and one or two dates.
The second breakfast can consist of one fruit (in extreme cases, you can eat two fruits of the same type). You should not mix sweet and sour fruits if you have digestive problems. You can snack on cottage cheese or a slice of cheese.
As for a late dinner, an hour before bedtime, neither a glass of kefir nor a jar of natural yogurt will do any harm. Unsweetened fermented milk products definitely won’t do any harm to your diet for weight loss at home.
Menu for losing weight at home: helping products
Losing weight is a very exciting activity. But such matters cannot be solved in two swats or three swats: you won’t have to lose weight in three days or two weeks. Therefore, you need to know exactly which products will definitely help you create effective menu for losing weight at home, and which ones you should give up.
First of all, you need to understand: all food groups are vital for the body. Therefore, we be sure to include proteins, carbohydrates, fiber and fats in our diet.
1. Protein group: Fish, chicken, veal, rabbit, eggs, dried (unsalted and unroasted) nuts, fermented milk products, cottage cheese are ideal for weight loss. You need to be careful with cheese, but you shouldn’t give it up completely.
2. Carbohydrates: When losing weight, so-called long-term carbohydrates are acceptable. These are durum wheat pasta, cereals (gray ones are especially good), boiled (never fried) potatoes.
3. Plant fiber: any vegetables, fruits, fresh, baked, boiled.
4. Fats: Vegetable oils are allowed (olive, flaxseed, sunflower, buckwheat). There is no complete ban on butter, but the amount will have to be significantly reduced, if possible consuming no more than two or three times a week.
You will have to completely give up white bread, muffins, cookies, and confectionery. industrial production. No trans fats or store-bought sauces (complete avoidance of margarine and ketchup). Killer foods are prohibited: fatty meat, smoked meats, lard, sugar.
Menu for losing weight at home for a week
If you are serious about smooth, calm weight loss, you can think through a menu for losing weight at home for a week. This is very convenient if you purchase the necessary products in advance and know exactly what you can eat and when.
Monday
Breakfast: half the usual portion of oatmeal with water, but with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge). Drink to your taste.
Dinner: portion of chicken noodles with two rye crackers, two spoons mashed potatoes with a piece of baked breast.
Dinner: stewed frozen vegetables, chicken breast.
Tuesday
Breakfast: two boiled eggs, two lettuce leaves, apple salad, a jar of natural yogurt.
Dinner: mushroom soup with chicken broth, small whole wheat muffin with pumpkin.
Dinner: a piece of steamed salmon with a portion of fresh vegetables.
Wednesday
Breakfast: 150 grams of cottage cheese with a spoon of sour cream and any fruit. A slice of whole grain bread with cream cheese.
Dinner: vegetable puree soup with croutons or a slice of rye bread.
Dinner: vegetable salad, a sandwich made from a slice of lightly salted salmon on a piece of bran or whole grain bread.
Thursday
Breakfast: buckwheat porridge (you can add fried mushrooms or onions to it), natural sweetness for tea.
Dinner: Fish baked in foil and boiled rice with a serving of any vegetable salad.
Dinner: cottage cheese pancakes or a portion of fresh cottage cheese with sour cream. Rye crisps with curd paste.
Friday
Breakfast: steamed oatmeal with a few nuts or a small amount of dried fruit. Sandwich with cheese.
Dinner: lean cabbage soup with sour cream, steamed red meat cutlet with grilled vegetables.
Dinner: fish poached in white wine with fresh vegetable salad.
Saturday
Breakfast: croutons with eggs and milk from two slices of whole grain or bran bread.
Dinner: creamy broccoli soup, grilled carrots with boiled chicken breast.
Dinner: chicken roll with cheese and herbs, baked vegetables.
Sunday
Breakfast: smoothie made from whole milk, banana, pear, two spoons of oatmeal.
Dinner: piece of baked fish, warm salad from boiled green beans with egg.
Dinner: baked apples stuffed with cottage cheese, honey and cinnamon.
Menu for losing weight at home: important tricks
You need to start your day with a glass of water. It’s good if it’s quite hot, but not scalding water. It will wash the digestive tract, start metabolic processes and intestinal function. In general, water regime is very important when losing weight. Sometimes, in order to “push” the stalled fat burning process, it is enough to increase the volume of water you drink. Let's say, if you are used to drinking one and a half liters a day, add two or three more glasses and be surprised at the result.
After drinking water you need to wait about half an hour. This is the perfect time to devote breathing exercises, which very effectively complements the menu for weight loss at home, or do any exercises.
After the body gets used to healthy foods, you need to reduce the portion size. This is very important. The golden rule of losing weight: do not overeat, that is, do not eat to satiety. It is enough to get up from the table at the moment when it seems that you can eat a little more for complete happiness. This “just a little” turns out to be, as a rule, that very little thing that does not allow you to lose weight. Gradually, the body will get used to the natural volumes of food, and you will not have to overeat.
You don't have to give up chocolate. Once every two to three weeks you can eat a strip of this delicacy, but you cannot do this every day. And in general, you need to be stricter with yourself, avoid breakdowns and frequent violations. Otherwise, the menu for losing weight at home will not bring results.
To lose weight, you need to master and follow the basic principles of PP. The menu for a week for weight loss should be drawn up in advance in order to accurately calculate the number of calories for each day. By pre-composing your diet, you can regulate the variety of food consumed. And that's not all the advantages.
When a person wants to switch to a proper nutrition regimen (PN), it is not so easy for him to give up his favorite cakes and sweets. When creating a menu, this nuance can be taken into account. The main thing to remember is that we must use up all the energy received from food.
Basic principles of proper nutrition
Before you start creating a menu, you need to understand a few tricks of our mind. Why can we feel hungry 30 minutes after eating? Can water reduce your appetite? Is it possible to have dinner after 6 pm? We have to answer these and other questions.
Principle No. 1. Learn to recognize hunger and thirst!
It would seem that we know exactly when we want to eat and when we want to drink. But it's not that simple. Repeatedly throughout the day, the body can give a false signal. We think we are hungry, but in fact, our body is signaling a lack of plain water.
Therefore, as soon as after eating the body gives a signal in the form of a feeling of hunger, we should not be fooled by its provocation. Often, to reduce the feeling of hunger, it is enough to drink a glass of plain water without carbon. But you can drink water only 30 minutes after eating, and to ensure that food is well digested, it is advisable to drink any liquid after eating only 1.5-2 hours later.
The sense of appetite requires special attention. Doctors are convinced that a sense of appetite is an indicator of a healthy body. There is no doubt about it, but an excessive sense of appetite can lead to extra pounds. You need to learn to distinguish hunger from appetite. Hunger appears only if the body begins to use its internal reserves, and appetite is the desire of our subconscious, which just wants to pamper us with something tasty.
For example, when there is a plate of porridge with a vegetable salad and a steam cutlet on the table, this food will be enough for us to satisfy our hunger in one sitting. But if there are hamburgers, cakes or sandwiches on the table, we will want to eat more and more. It will be less and less for us. The components of these dishes also play an important role in this comparison. Buckwheat, meat and vegetables are a complete intake of proteins, long carbohydrate compounds and minimum quantity fat The body will digest this food for a long time, so after 2-3 hours we will not feel hungry. But if we eat sweet pastries or a cake with condensed milk, we will feel hungry within 30-60 minutes. This happens due to the fact that this food consists of fat and simple carbohydrates, which are instantly deposited in our body; they do not provide any benefit. Sweets, baked goods, butter creams, and candies can be classified as a group of products that pass through our stomach and intestines in transit.
In order not to feel hungry, the menu must be composed of foods that would give you a feeling of fullness for a long time. Such products can be called: porridge, cottage cheese, boiled or baked meat, meat broths, legumes, honey, nuts, dried fruits.
Principle No. 2. Drink enough water per day!
A balanced diet of PP for weight loss will help you lose extra pounds. The basics of this diet are not only the consumption of food, but also the consumption of plain water. Without a sufficient amount of fluid in the body, metabolic processes slow down and the condition worsens skin, hair becomes weak and dry. Without water, the breakdown of fat cells practically stops. Therefore, in order to lose weight while adhering to proper nutrition, you must not forget to drink plain still water.
You need to drink at least 1.5-2 liters of water per day. You can calculate the individual amount of fluid required per day by multiplying your weight in kilograms by 0.03. The body spends 30 g of water per 1 kg of weight. Therefore, if a person weighs 65 kg, then he needs to drink 1.95 liters of water per day (65 * 0.03 = 1.95 liters).
It is permissible to drink only plain and still water. Water, saturated carbon dioxide, only complicates the digestion process. In addition, it contributes to the appearance of cellulite. American scientists have proven that this drink increases the feeling of hunger. Therefore, it is not for nothing that the famous McDonalds chain offers cool Coke with ice with a burger or hamburger. You should consume such drinks extremely rarely, because there is no benefit from them.
You need to drink water in the morning. After waking up in the morning, we must put the body to work. To do this, drink 1-2 glasses of warm water with lemon juice. This cocktail will help start the functioning of the stomach and intestines, especially since it can normalize the acidity of gastric juice.
Subsequent drinking of plain water should be done throughout the day in small sips. To eat less, you can drink a glass of water 20-30 minutes before eating. The average person should drink at least 8 glasses of water throughout the day. This volume does not include: soups, borscht, juices, fruit drinks, tea and coffee.
Principle No. 3. Learn to maintain a daily routine!
IN modern world It’s quite difficult to eat strictly on time, but if you set a goal, then anything is possible. In order for the body to begin saying goodbye to extra pounds, it needs to set a biological clock. Eating, getting up and sleeping are the three pillars on which the daily routine is based. If you get up at the same time every day, eat and go to bed on time, in 2-3 weeks you will see how the extra pounds will gradually disappear without unnecessary dietary adjustments, hunger strikes and grueling workouts in the gym.
For PN to be effective, the first meal should be taken 30-40 minutes after waking up in the morning. Subsequent meals should be taken at intervals of 2-3 hours, including snacks. It is advisable to have dinner 3 hours before bedtime. All food that has been consumed must have time to be digested.
Breakfast is a mandatory “attribute” of proper nutrition, since it is this meal that gives a boost of energy for the whole day. The morning meal should take 25% of everything daily menu, lunch should consist of 30% products, dinner - 25%, and snacks - 20%.
Principle No. 4. We forget about the presence of a TV, phone or laptop while eating!
To feel full, you need to chew your food carefully and slowly. The brain should concentrate on one process, not several. Therefore, when a person watches TV or flips through pages on the Internet while eating, the brain disperses its concentration and attention. We don’t have time to realize that we are already full; on the contrary, we absorb more and more food without noticing it. It’s not for nothing that since childhood we were taught not to read while eating.
The process of chewing food requires special attention. Due to lack of time, we often swallow food quickly and in a hurry. Doing this is strictly prohibited. You need to enjoy every bite of food. The longer we chew, the faster the brain will give the command that the body is full. It is believed that you should leave the table half hungry. This theory has its own truth, since only 20 minutes after eating do we feel the body is completely full.
It is also not recommended to wash down food with water. Unfortunately, many people have this habit. By drinking food, we dilute gastric juice, thereby worsening the process of digesting food. After such a meal, a person may feel excessive gas formation, heaviness in the stomach, constipation, etc.
Principle No. 5. We create a menu for the week that is correct and varied!
Do you want to become a PP supporter? In this case, the weekly menu for weight loss should be as varied and balanced as possible. You need to learn how to compose it correctly so that you not only like it, but also contribute to weight loss.
Before drawing up a menu, you need to remember that the entire daily diet should consist of 50% carbohydrates, 30% protein, 20% fat.
It is better to make up your evening meal from protein foods. This could be: baked fish, baked chicken, vegetables, cottage cheese, dairy products.
It is better to eat vegetables and fruits as snacks. Of course, if you have a snack at work, then it is better to add a piece of whole grain bread and a piece of boiled meat to the vegetables.
All calorie intake must be counted and recorded in your menu. Eating five meals a day does not mean that you can eat everything and a lot. On the contrary, you need to eat in small portions, but often. If a woman wants to lose weight with the help of PP, then the total calorie content of all meals per day should not exceed 1700-2000 kcal. If a man wants to lose weight, then the number of calories per day should not exceed 2500-3000 kcal. These figures are based on the fact that the level physical activity may be significantly higher in men than in women. If a person leads sedentary image life, then calorie intake should be within 2000 kcal per day.
Drinks must also be taken into account in the calorie content of dishes, especially if they are sweet, coffee, milk or creamy. The total calorie content of drinks (juice, latte, tea, coffee) per day should not exceed 400-500 kcal. If you want to eat right, then it’s better to avoid such “weaknesses” altogether.
If you just can’t give up sweet whims, then once a week you can allow yourself a few pieces of dark dark chocolate or marshmallows. But it is worth noting that such products only contribute to weight gain. If you decide to eat a piece chocolate cake, then on the same day the calories received must be burned in gym, or on a walk around the city.
Principle No. 6. You need to learn to say “no” to frying foods in oil!
In order for there to be more benefits from food, and the body does not receive additional calories and harmful cholesterol, you need to learn how to cook dishes without a frying pan. It is best to bake foods in the oven, cook in a slow cooker, steam, bake in a sleeve, fry on the grill, bake in foil.
If a person cannot refuse to fry food for vegetable oil, then it is necessary to at least control the quality of the oil used. When oil is poured onto a hot frying pan, it can actively smoke. This suggests that at this moment the oil releases carcinogenic substances. Such oil and the prepared product will contain not only a large amount of cholesterol, but also free radicals, substances that provoke the appearance of foreign cells.
For cooking, it is better to choose extra virgin olive oil. This oil is concentrated maximum quantity useful substances, vitamins and microelements. If you choose sunflower oil, then it is better to opt for refined, cold-pressed oil.
Principle No. 7. We remember foods that cannot be included in the menu!
To really lose weight, you need to strictly exclude from your diet some foods that interfere with your diet. Nutrition for weight loss should be rich in long-term carbohydrates, fiber, proteins, and vitamins. The percentage of fat in products should be minimal. Therefore, it is better to exclude confectionery and baked goods from the diet.
These groups of goods mainly consist of simple carbohydrates, which are instantly transported by the body in the form of fat deposits. Of course, this may not happen if, after eating a bun, a person goes to the gym to “work off”. These foods are high in calories, but after eating candy or cookies, within 30 minutes we want to eat again. In addition, people with heart disease, blood vessels and diabetes should not consume such products.
Another of the most important food groups that you should absolutely not eat if you want to lose weight are sausages and smoked meats. These foods are high in fat, which instantly increases cholesterol in the blood. Moreover, modern products are “rich” in flavors, preservatives, dyes, etc. In the process of losing weight, these substances will only reduce the rate of metabolism and digestion of food.
Also included in the group of forbidden foods are: animal fat (lard), margarine, mayonnaise, cream sauces. These products have a high fat content, which contributes to instant weight gain. It is better to replace mayonnaise with low-fat sour cream or lemon juice. But it is worth noting that hot seasonings and spices only whet the appetite. Therefore, the use of mustard, horseradish, red hot pepper should be moderate.
To lose weight, you need not to retain excess fluid in the body, since it is this that promotes the breakdown of fat. Canned foods, pickles, dried fish, and smoked foods can retain water. In general, all those foods that contain a large amount of salt. Consuming salt during PN also has an adverse effect on losing excess weight. It is advisable to use salt very rarely during cooking. It can be replaced with herbs, seasonings, herbs. At first, the food will seem tasteless, but over time the body will get used to it.
Alcohol should be truly forbidden. It is advisable not to use it at all. In the process of losing weight, it only promotes appetite. In addition, alcoholic drinks are high in calories.
Sample healthy nutrition menu for the week
Monday
Breakfast – oatmeal with yogurt, green tea
Second breakfast – fruit salad
Lunch – lean fish borscht, a slice of rye bread, 2 steamed fish cutlets
Afternoon snack – a glass of low-fat kefir
Dinner – curd mixture with dried fruits, green tea
Tuesday
Breakfast – toast with boiled chicken, sour cream sauce and herbs, green tea
Second breakfast – 50 g peanuts
Lunch – vegetable soup with meatballs, buckwheat, vegetable salad
Afternoon snack – cottage cheese casserole
Dinner – grilled vegetables with boiled chicken, green tea
Wednesday
Breakfast – yogurt with rice balls, apple juice
Second breakfast – 1 orange
Lunch – baked fish with vegetables, 2 slices of whole grain bread
Afternoon snack – a glass of tomato juice
Dinner – 2 steamed cutlets, assorted vegetables, green tea
Thursday
Breakfast – omelet with tomatoes and bell peppers, green tea
Second breakfast – 1 apple
Lunch – pearl barley porridge with meat gravy, vegetable salad
Afternoon snack – toast with tomato juice
Dinner – apple stuffed with cottage cheese and dried apricots, green tea
Friday
Breakfast – oatmeal with fruit salad, yogurt
Second breakfast – fruit jelly
Lunch – fish soup with rice, 2 slices of rye bread
Afternoon snack – toast with boiled chicken breast, tomato
Dinner – grilled fish, vegetables, green tea
Saturday
Breakfast – 2 boiled eggs, vegetable salad, black coffee
Second breakfast – lavash with vegetables and sour cream sauce
Lunch – buckwheat soup, baked veal with vegetables
Afternoon snack – crackers and green tea
Dinner - rice milk porridge
Sunday
Breakfast – millet porridge with a little butter, green tea
Second breakfast – 1 apple
Lunch – borscht, assorted beans and vegetables
Afternoon snack – a glass of apple and carrot juice
Dinner - cottage cheese, green tea
What tricks help you lose weight?
It’s not always possible to immediately change your diet, but to make this process as “painless” as possible, you need to remember a few tricks that help overcome the terrible feeling of hunger. By the way, it should be noted that proper nutrition is not a synonym for the word “fasting”. A person who eats right should not feel hungry. As soon as the body demands food, it needs to be given it.
It is better to eat from small plates. The smaller the diameter of the plate, the better. Our brain associates a full plate with being full. If there is not enough food on a large plate, we may think that the body still requires food. By choosing small plates, we deceive our subconscious. The plate may be small, but it will be completely filled. Over time, we will get used to such volumes of food.
Scientists have proven that when eating food from a blue plate, a person eats less. This happens for the reason that blue is associated by humans as poison. We see a blue plate - we eat less food.
In the evening we especially want to eat. This happens in most cases due to the fact that the body did not receive the proper amount of food and calories during the day. So in the evening we try to catch up with everything. In order to eat less in the evening and not rush to the refrigerator at night, in the period between dinner and going to bed, we should brush our teeth and rinse several times oral cavity water with lemon juice. Citric acid helps reduce appetite.
In order not to interrupt your appetite with sandwiches, between main meals you need to eat nuts, prunes, dried apricots, raisins, but no more than 50 g at a time.
Proper nutrition is a symbiosis of a balanced diet, sufficient water and daily routine. By adhering to these three fundamentals, a person will be able to rebuild his life in better side, where there will be no complexes due to excess weight, inconveniences in everyday life and worries. In order for proper nutrition to become a part of life forever, it is necessary to understand that this is the only way the body can remain young and healthy for a long time.
For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need is to be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.
Basic principles of proper nutrition
The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:
- recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
- You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
- Every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate energy value recipes;
- you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
- You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
- if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to homemade recipe, and sugar in tea can be replaced with honey;
- It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
- It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
- in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
- Chew food thoroughly and slowly. This will help you feel full faster while eating less food.
Table of products for making recipes
To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.
How to plan your diet when losing weight
Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:
- When losing weight, you should never skip breakfast;
- you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
- all recipes for proper nutrition for weight loss must be balanced in composition;
- you need to eat measuredly - in small portions, but often;
- it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
- in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.
Recipes for proper nutrition
It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can become excellent example healthy eating and lead to weight loss
Recipe: pasta with vegetables and chicken
Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not remove the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.
Recipe: fish with white sauce
The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.
Cook the fish: for this you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour over a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.
Recipe: Stuffed Zucchini
Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.
Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.
Recipe: Couscous with vegetables and fish
Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any kind of cereal to the cooked cereal. stewed vegetables, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.
Vegetable and bean salad for weight loss
Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 wine vinegar (optional: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.
Advice: it is better not to use it in salad recipes for weight loss. canned beans, corn or peas, and prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen ones, and also take fresh or frozen peas.
Shawarma for weight loss
This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.
Recipe for weight loss: Stuffed champignons
This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into florets, bell pepper cubes and tomato cubes. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.
Vegetable salad
This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.
An approximate daily diet for weight loss
In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and will allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:
| Breakfast | Dinner | Dinner | Snacks (distribute for the whole day) |
Drinks | |
|---|---|---|---|---|---|
| 1 | Oatmeal on water | Chicken breast stewed with vegetables. As a side dish - durum wheat pasta | Vegetable stew with pieces of soy meat | 50 g dried fruits; bread sandwich with a piece of red fish and avocado |
Still water; green tea; herbal tea; coffee without sugar; natural vegetable and fruit juices. |
| 2 | Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs |
Broccoli, cheese and egg casserole. | Brown rice with squid (or other seafood) | 1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs |
|
| 3 | Buckwheat porridge on water | Vegetable soup with a piece of black bread | A small piece of boiled beef and stewed zucchini with eggplant | 50 grams of any nuts; a glass of kefir (you can add a small spoon of honey) |
|
| 4 | Cottage cheese (low fat) with sour cream or fruit | Chicken with buckwheat. Cereals can be varied with carrots and onions | Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers) | Oatmeal cookies (no sugar); handful of dried fruits |
|
| 5 | Fruit salad dressed with natural yoghurt | Rice cream soup with vegetables | Cottage cheese casserole. Fresh cabbage and carrot salad | A glass of kefir; 1 apple | |
| 6 | Millet porridge on water | Vegetable casserole (zucchini, tomato, carrots, eggplant, egg) | Piece of boiled white fish with brown rice | Rice bread sandwich with lightly salted trout and a slice of cucumber | |
| 7 | Rice porridge on water | Omelet with a piece of baked chicken | Salad of fresh beets, cabbage and carrots and a piece of boiled beef | A glass of kefir; handful of nuts |
Sample proper diet for weight loss for a week
Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:
- For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
- Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution can become vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
- For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
- As a snack drink a couple of glasses of low-fat kefir per day. Also great solution There will be fruits (in reasonable quantities), nuts and dried fruits.
- By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.
An approximate proper diet for weight loss for a month
When making a healthy nutrition plan for the month, you need to stick to general rules that form the daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another one useful advice, which often helps you lose weight no less than recipes healthy dishes: Go grocery shopping on a full stomach.
Options for healthy snacks
These meals are no less important when creating a healthy diet in an effort to lose weight. overweight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to make delicious recipes sandwiches for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can prevent you from taking junk food.
Compliance with all principles and conditions of proper nutrition using recipes for weight loss in conjunction with active physical activity will become a solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.
Every woman dreams of being slim, fit and beautiful. There are an endless variety of diets and programs to create perfect body, but not every woman, and sometimes even man, is able to withstand this test.
Alas, many diets can only produce results for a short time, and the body, which has withstood enormous stress, is able to return double all the calories lost “during the battle” for an ideal body.
Proper nutrition for weight loss at home created for those who want not only to lose weight, but also maintain their health.
There are basic rules for losing weight at home
- Firstly, you need to create a calorie table and calculate how many calories are spent per day and how many are consumed. By reducing your calorie intake by no more than 300 Kcal, you can achieve results. There is no need to reduce calories to a greater level, since the body will begin to put aside the “strategic reserve” itself.
- Secondly, The most important rule is to avoid junk food. What is included in the concept of junk food?
Remember!Proper nutrition must always be followed. Prepare yourself mentally and physically in advance!
First of all this:
- Any carbonated drinks, chips, fast food, various packaged nuts, etc.
- Fast carbohydrates, and these are cakes, pastries, buns, white bread, etc. The hormone insulin, when these products enter the digestive tract, is forced to convert sugar into fat in order to even out the composition of the blood. Especially, these products should be excluded in the evening, when the peak of this process takes place. If you really miss something sweet, you can eat a small bun, but only until 12:00 noon. The lower your blood insulin levels, the less hungry you feel. Another advantage of low insulin is the removal of excess water from the body. To lower this hormone, you need to adhere to a low-carbohydrate diet, and to do this, eliminate sugar from your diet.
- All fatty dairy cuisine, this includes mayonnaise. Refusal of such products will also affect the excellent condition of the heart vessels.
- Sausages, sausages, boiled sausage etc.
- Fatty meats (lamb, pork, duck).
So, it is necessary to replace all harmful foods with healthy ones. There are foods that are sources of “good” fats. These are butter and olive oil, avocado and coconut oil, as well as lard.
List of vegetables that are easily digestible by the body:
- spinach,
- cabbage (especially sauerkraut),
- tomatoes,
- cucumbers,
- radish,
- radish,
- zucchini,
- salad,
- celery,
- onions in any form,
- bell pepper
You cannot lose weight by eliminating all fats completely. This approach will lead to failure of all efforts and efforts.
- Thirdly , golden rule nutritionists - eat at least five times a day, but in small portions. One serving is at least 200 g. Don't have a scale? No problem, the serving size can be measured with your hands. Dairy products, fish, meat should be consumed in a volume of no more than one palm; vegetables - serving size about a fist; the proportion of fat is no more than the volume of your thumb.
If a man is losing weight, then his portion can be doubled, and his hands can be used to measure the volume of food. The amount of food should be enough to maintain normal glucose levels in the blood and saturate it with important elements.
Every meal should contain protein, that is, every meal. But carbohydrates should be consumed no more than 50-70 g per day.
- Fourth , drinking plenty of fluids is the most important thing in the process of losing weight. A glass of water can speed up metabolism in fatty tissues by 45%. Water has extreme importance for the human body. It is advisable to drink clean water, you can also have green tea, not sweet.
- Fifthly , you need to keep a food diary. This is necessary, first of all, for self-control. You need to write down everything here, even small snacks, so you can really estimate how many calories are consumed during the day. The diet should be balanced, so you need to create a menu for the whole week. At first glance, it seems that it is very simple, but there are many different factors: weight, age, how many calories you spend per day, etc.
The psychological component also plays an important role in losing weight; you cannot lose weight if a person himself is not ready for it. You need to approach menu planning from a positive perspective.
Sample menu for 7 days
First day:
- In the morning on an empty stomach, drink 1-2 tbsp of water (this should be done daily), then oatmeal with yogurt and 1 apple;
- Three hours later, a snack - cottage cheese with low-fat sour cream and rosehip decoction;
- For lunch, rice soup, baked fish and green salad;
- After 4 hours, have yogurt for an afternoon snack;
- For dinner, the portion is as small as possible and low in calories - boiled meat and vegetable salad;
- You can drink tea, juices and compotes;
Second day:
- For breakfast, buckwheat porridge and tea;
- After 3-4 hours, a glass of kefir and 1 pear;
- For lunch - stewed vegetables, chicken fillet;
- After 4 hours, have yogurt for an afternoon snack;
- For dinner - vegetable stew with three slices of bread. You can drink unsweetened tea and compote;
Third day:
- Breakfast - casserole and toast with tea;
- For second breakfast, yogurt and one apple;
- For lunch - cabbage soup, buckwheat and one steam cutlet;
- After 4 hours, yogurt with dried fruits;
- For dinner - chicken fillet, vinaigrette and unsweetened tea;
Fourth day:
- Breakfast - baked apple, oatmeal with water and natural coffee;
- After 3-4 hours you can eat 50 g of nuts and natural yogurt;
- For lunch, meat broth, mashed potatoes, fish cutlet, orange juice, after 4 hours fruit salad;
- For dinner, some ham, vegetable stew and green tea.
Fifth day:
- Breakfast - one egg omelet, toast and tea;
- After 4 hours, 3 pineapple rings and yogurt;
- For lunch - vegetable chicken soup, vinaigrette and compote;
- After 4 hours, you can eat some low-fat cottage cheese and dried fruits;
- For dinner - boiled fish and vegetable salad.
Sixth day:
- Breakfast - dairy rice porridge and natural coffee;
- After 4 hours, one banana and a glass of kefir;
- For lunch - mashed potatoes, goulash and vegetable salad;
- After 4 hours, eat a cracker with cottage cheese;
- For dinner - chicken breast and green salad. You can drink peach juice and green tea.
Seventh day. Repeat everything as on the first day.
This is just a sample diet for a week. It is advisable to change it every week so that all the necessary elements enter the body.
Proper nutrition for weight loss at home will not only help you get rid of extra pounds, but will also put your body in order!
