Every modern woman or girl knows that after each period of following strict diets aimed at aggressive weight loss and maximum burning of kilograms in the shortest possible time, the eliminated excess weight returns quite quickly in an increased volume. Therefore, following a dietary diet for many becomes an integral part of life. In order to get rid of extra pounds once and for all, every girl should completely reconsider the basics of her diet and correctly create a dietary plan. weight loss menu for every day and follow it unconditionally.
Considering the fact that not every modern woman has free time to study the principles of proper nutrition for weight loss, in this review we will take a closer look at the most important and basic items that make up the diet menu. And also how to properly develop a balanced diet for every day for effective weight loss.
It is important to remember that the main principle of effective weight loss is to consume fewer calories per day than you burn. If you build your diet according to the above principle, then the body will make up for the lack of calories by breaking down fat reserves, which will contribute to weight loss.
When developing a proper nutrition menu for every day for weight loss with recipes, you should take into account that the bulk of the diet should consist of food consisting of complex carbohydrate compounds that will provide a feeling of satiety for a long period of time.
At the same time, the process of losing weight every day will not be as intense as when following more aggressive diets, but the likelihood that the eliminated kilograms will not return will be several times higher, especially if the correct diet is taken as a habit and followed constantly.
Healthy human nutrition consists of the following main aspects:
- eating when a feeling of hunger occurs, but if there is no feeling of hunger, then the food consumed will be stored in the form of fatty deposits;
- food should be chewed as thoroughly as possible, without rushing;
- follow a four-meal regimen, that is, eat at least 4 times a day, with obligatory healthy snacks between main meals, which will help not to exhaust your body with a painful feeling of hunger.
Another equally important point of proper and healthy nutrition is drinking liquid only 15-20 minutes after eating. Drinking liquid during meals will prevent the complete absorption of ingested food products, which subsequently begin to accumulate in certain areas of the intestine and gradually decompose.
Basics of creating a weekly menu for every day for weight loss
The most effective diet, with which you can lose weight at home for a very long period of time, should contain a minimum amount of salt intake. This will help eliminate swelling. It is also necessary to consume as much protein as possible per day to maintain muscle structure while losing weight.
Every day when losing weight, you must include the following range of products containing the most useful protein compounds in your menu:
- lean veal meat;
- fish;
- eggs;
- low-fat dairy products;
- chicken and turkey meat.
To reduce blood viscosity, increase the elasticity of blood vessels, and also reduce the concentration of bad cholesterol, you need to consume 2 tablespoons of any vegetable oil daily.
A healthy menu every day must include:
- fresh vegetable and fruit crops;
- bran, pea or oatmeal, which are an essential source of fiber.
Prohibited products include:
- canned food;
- confectionery and baked goods with sugar;
- carbonated drinks;
- various types of sausages and smoked meats;
- semi-finished products and fast foods.
Expert opinion
Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod
In fact, it’s a very good idea to write down the menu for every day in such detail. For many people losing weight, this article will be a real find. From my experience, I will say that some men and women really don’t want to delve into the details and study the principles of healthy eating. And creating your own diet for them is akin to hard labor. In the end, they simply don't do it. At best, they refuse the most harmful foods and try to eat more or less healthy. But they often overeat, undereat, or do not receive vital vitamins and minerals... In general, their diet is rather unbalanced. Therefore, calling him healthy is not entirely correct.
If you belong to this category of people, then it is better to use the advice of the author of this article. Write out or print out your weekly weight loss menu and be sure to hang it on the wall in the kitchen so that it is always in front of your eyes. And follow it.
But! If you have no problems with self-discipline and like to figure things out on your own, then you can study the principles of healthy eating. And then you won't have to eat on a schedule. You can independently create your diet so that it is as balanced as possible. But before doing this, I would recommend consulting a nutritionist. He will give you valuable advice that will be very useful for you.
Menu for every day for weight loss
During the period of losing weight, it is important to learn one simple rule: the portion size of each dish should not be larger than the size of your own fist. As additional snacks, it is allowed to consume 2 servings of vegetable soups or green vegetables per day.
- decoctions of medicinal herbs;
- green tea with jasmine or bergamot;
- natural juices from vegetables;
- low-fat kefir or yogurt.
In order to eat right and lose weight effectively, it is recommended to use the following sample menu for a week for weight loss:
| Weekly menu for weight loss | ||
| Days of the week | Eating | Menu |
| Monday | Breakfast | 200 gr. oatmeal |
| Lunch | 50 gr. hard cheese, a glass of tea | |
| Dinner | Soup – 300 gr.; Vegetable salad – 150 gr.; Bread – 2 slices. |
|
| Dinner | 80 gr. boiled veal meat; 100 gr. stewed vegetables. |
|
| Tuesday | Breakfast | Cottage cheese – 150 gr.; Dried fruits – 200 gr. |
| Lunch | Kefir – 200 ml; Nuts – 50 gr. |
|
| Dinner | Steamed fish – 120 gr.; Raw vegetables – 150 gr. |
|
| Dinner | Egg omelet – 180 gr.; Vegetable salad – 150g. |
|
| Wednesday | Breakfast | Muesli – 150g; Dried fruits – 200 gr. |
| Lunch | Juice – 200 ml; Curd pudding – 150 gr. |
|
| Dinner | Stewed mushrooms – 120 gr.; Fresh cucumber – 100 gr. |
|
| Dinner | Cottage cheese – 200 gr.; Vegetable salad – 150 gr. |
|
| Thursday | Breakfast | Egg omelet – 180 gr.; Bran bread - one slice. |
| Lunch | 250 grams of fruit | |
| Dinner | Steamed fish – 200 gr.; Fresh cucumber and tomato – 150 gr. |
|
| Dinner | Stewed beans – 200 gr.; Egg |
|
| Friday | Breakfast | Homemade cheese – 100 gr.; Banana |
| Lunch | Hazelnuts – 50 gr.; Yogurt – 200 ml. |
|
| Dinner | Soup with cabbage – 300 gr.; Buckwheat porridge – 150 gr. |
|
| Dinner | Grilled beef steak – 150 gr.; Vegetable salad – 150 gr. |
|
| Saturday | Breakfast | Milk rice porridge with honey – 200 g; A glass of tea. |
| Lunch | Apple; Yogurt – 200 ml. |
|
| Dinner | Chicken puree – 150 gr.; Beetroot salad – 200 gr. |
|
| Dinner | Grilled fish – 150 gr.; Fresh vegetables – 150g; Crispbread – 2 pcs. |
|
| Sunday | Breakfast | Soft-boiled egg – 2 pcs.; Coffee without sugar - a glass. |
| Lunch | Cottage cheese with dried apricots – 150 gr. | |
| Dinner | Ukha – 300 gr.; Beef goulash – 150 gr.; Stewed vegetables as a side dish. |
|
| Dinner | Pollock cooked in a double boiler – 200 g; Beetroot and prune salad – 150 gr.; Rye bread – 2 pcs. |
|
Diet recipes
When losing weight, it is recommended to eat only healthy foods every day. The method of preparation is equally important. When losing weight, it is highly recommended not to fry foods; it would be more correct to steam them, boil them, stew them, or bake them.
Boiled chicken fillet
Ingredients:
- chicken fillet – 200 gr.;
- carrots – 100 gr.;
- onion – 100 gr.;
- greens to taste – 50 gr.
Cooking process:
- Wash the fillet, dip it in a paper towel and cut into 4 equal parts.
- Place the prepared fillet in a pan of boiling water.
- Wash the vegetables, cut into large cubes and place in the same pan with meat.
- Cook for half an hour.
- You can add a little salt and spices to taste.
- After finishing cooking, it is recommended to leave for another 10-15 minutes.
Meat soufflé
Ingredients:
- half a kilogram of lean beef;
- loaf of bran flour – 150 gr.;
- skim milk – 50 ml;
- onion – 100g;
- spices and salt to taste.
To prepare the soufflé, first soak the loaf in milk. Then pass the loaf, minced meat and onions through a meat grinder twice. Transfer the resulting mass into a baking dish and place in an oven preheated to 200 degrees for 40 minutes.
To get a chic figure, it is enough to stick to a simple and inexpensive menu during the period of weight loss. If you eat right throughout the day, you will not feel hungry, and your appetite will decrease over time.
To make weight loss more effective, it is recommended to completely exclude foods such as large amounts of coffee, fast food and processed foods from the menu. It is better to focus every day on homemade yoghurts, fresh vegetables and fruits. The following video talks in more detail about how to properly develop a menu for every day for proper weight loss, as well as what food is better to eat in order to get rid of the hated kilograms:
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The principle of healthy weight loss is based on this proper nutrition and can be revealed in just one phrase: you should not starve yourself to lose weight. Many diets offer severe dietary restrictions that will undoubtedly lead to weight loss. But whether this is useful is a very controversial question.
Any, even the newest and most sophisticated diet is based on a simple formula: if you consume more calories than you burn, then weight gain will only be a matter of time. Conversely, if you burn more calories than you consume from food, you will undoubtedly lose weight.
The greater the difference between getting and burning, the faster you will turn into a slimmer person. But this is a very simplified diagram, and in order to find out how to lose weight correctly, we need to look at it in more detail.
Proper weight loss
First you need to analyze what led you to obesity. Perhaps you like sweets, flour, or baked goods. Or maybe you eat a lot and rarely, or don’t have time to eat at work and compensate for it all with a hearty dinner and midnight snacks. But there are also those girls who inherited obesity, and with them a slow metabolism. Decide for yourself which group you belong to and this will greatly help you in the future to draw up the right weight loss plan.
Proper nutrition for weight loss does not mean completely giving up your favorite treat, why deprive yourself of such pleasure. But everything should be in moderation.
Let's move on to the practical part and find out how to lose weight correctly without harm to your health.
Our readers write
Subject: Lost 18kg without dieting
From: Lyudmila S. ( [email protected])
To: Administration taliya.ru
Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!
And here is my story
Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...
Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)
Girls, for those of you who have tried a bunch of different diets and methods for losing weight, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!
Go to article>>>
What do we need
If you are determined to adhere to proper weight loss, then the first thing you need to do is buy a kitchen scale. I often had to communicate with professional athletes who were drying out before competitions (losing a lot of weight in a short time) and they all used this little electronic assistant. Without it, it is simply impossible to analyze your diet, much less find out whether you are on the right track.
Counting calories is a tedious and routine task. But this must be done at least for the first couple of weeks. During this time, you will learn to analyze your diet, recognize portion sizes by eye, and find out the price of each calorie.
We also need a notebook. It should be drawn as follows:
Table: nutrition log
From this simple table you can see: the daily diet was only 1307 calories, although we ate a variety of foods and received the necessary vitamins and minerals. To see the big picture, you need to create a diet for a week and try to follow it.
Remember: calories are a measure of energy that is made up of proteins, fats and carbohydrates. Eating 300 calories from protein and 300 calories from simple carbohydrates are not the same thing. If the former take a long time to digest, providing you with energy for a long time, then the latter are instantly absorbed into the blood, which leads to the release of insulin and the accumulation of fat. This concept should be clearly understood.
Why do all these calculations? After you calculate the approximate daily calorie consumption, you need to subtract the total calorie content of the daily diet from the resulting figure and the resulting value must be positive (you still remember school mathematics). Only then will you lose weight. Even proper nutrition for weight loss may contain more calories than necessary - in this case, cut back on your diet.
(module Calorie needs calculator)
General principles of proper weight loss
For those who want to achieve serious results on an ongoing basis, you need to remember and learn the following principles:
Change your lifestyle and don't use short-term diets. Such diets promote rapid weight loss, but when they are canceled, the lost weight returns. Weight loss should be gradual. Losing one or two kilograms per week is considered a healthy option and eating right will be a big help.
Basic principles of proper nutrition
If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal: The diet should be varied, half of the total amount should be fruits and vegetables. Separate meals. Reduce your consumption of cereals and bread. Consume low-fat dairy products. Reduce fat intake. Food should be predominantly boiled or steamed. In winter and autumn, take vitamin tablets. Sugar, salt, soda, and confectionery products should be present in minimal quantities. Drink about 2 liters of water (mineral and clean drinking water). Drink no earlier than 20 minutes before and after eating. Minimize alcohol consumption.
Wed The basics need to be noted that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+
- A healthy nutrition menu should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
- Cereal products, which are very effective in the fight against excess weight, play an important role in the healthy nutrition menu.
- Dairy products play an important role in the diet for weight loss, but as you age, their consumption should be limited.
- Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acid, the lack of which can lead to problems with skin, hair, and even cellulite in women who are trying to lose weight.
- Regular consumption of vegetables and fruits in the weight loss menu is a guarantee of the body receiving the necessary vitamins.
- To lose weight with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fats completely, even if weight problems are more than obvious.
- With proper nutrition, the consumption of sugar, as well as sweets made from it, should be reduced, or better yet completely eliminated from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
- To lose weight, you should also reduce your salt intake, which contributes to fluid retention in the body, which leads to edema.
- Drinking alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
- And finally, it is important to remember that all of the above about proper nutrition must be accompanied by physical activity. This does not mean that you absolutely need to go to a gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, losing weight and eating right will be ineffective.
BREAKFAST:
Oatmeal with blueberries and almonds. From the point of view of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle everything with cinnamon and add a little honey. These foods are rich in nutrients, protein and fiber.
Breakfast cereals (muesli or crispy cereal). Add berries, yogurt or milk, and a complete breakfast is ready!
Scrambled eggs with herbs or omelet with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to making you feel full, eggs will provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the cut fruits should be poured with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Cottage cheese and fruits. Add any fruit to your low-fat cottage cheese: apples, citrus fruits, and berries.
Buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
Hearty avocado salad: chop a couple of avocado fruits, add a boiled egg and grated cheese and do not season. Result: many vitamins, high in calories and nutrition.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour 200-250g of kefir into the mixture.
Healthy breakfast for a slim figure No. 1
Why not start your day with oatmeal? This healthy porridge is a leader in the amount of useful vitamins and microelements. To vary the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.
Just 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of chocolate will cease to be obsessive, and a slim figure will be closer. Oatmeal is quickly digested and does not settle as an unbearable burden on the waist and hips.
In order not to waste time at the stove in the morning due to the risk of the porridge burning, you can use the method of express cooking. It is necessary to fill the oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to apply light makeup, and the porridge will turn into a pleasant creamy mass.
Healthy breakfast for a slim figure No. 2
Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product among those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and microelements.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.
Healthy breakfast for a slim figure No. 3
Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of foods for getting a slim figure. Making smoothies is easy. You need to add whatever you want to kefir or low-fat yogurt.
Any vegetable that matches your taste is suitable for a vegetable smoothie. Fruity - as simple as shelling pears.
When all the components of the future breakfast have been determined, you need to blend everything in a blender. And to add satiety, you can mix the dish with a handful of oatmeal. Ready! A delicious and healthy breakfast for gaining a slim figure on your table.
Healthy breakfast for a slim figure No. 4
An omelet is a breakfast that is unique in its characteristics. It has many advantages: it is quick to prepare, varied in execution, tasty and healthy. To get creative with the taste of omelet and add vitamin value to it,
Vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.
Healthy breakfast for a slim figure No. 5
A tasty, beautiful and healthy breakfast for a slim figure is prepared from low-fat cottage cheese with berries and honey. If you beat all the ingredients in a blender, you will get a juicy curd cream that has no extra calories, but only maximum benefits.
You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.
Healthy breakfast for a slim figure No. 6
Homemade muesli is a real energetic healthy breakfast for a slim figure. It should not be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. It's easy to make your own muesli.
It is necessary to lightly fry the flakes in a frying pan or heat them in the oven. This will add a nice flavor and added crunch.
And then just pour low-fat milk, kefir or yogurt over the cereal, add fresh and dried fruits, nuts and that’s it! A nutritious and very filling healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories. Unless, of course, you overdo it with nuts and dried fruits.
Healthy breakfast for a slim figure No. 7
Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives you a feeling of fullness, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill you up, give you energy and increase your vitality. True, for the sake of preparing it you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth going to such a feat as setting the alarm clock back a little.
Healthy breakfast for a slim figure No. 8
Unsweetened coffee with dark chocolate is a healthy compromise breakfast for those who cannot give up their favorite drink and treat. However, you should only choose chocolate that contains at least 70% cocoa. Otherwise, instead of benefiting a slim figure, all-bitter chocolate will accumulate excess weight in the most problematic areas of the figure.
Healthy breakfast for a slim figure No. 9
Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You shouldn’t limit yourself to miniature sizes at all in an effort to quickly achieve a slim figure, because literally in an hour and a half you will feel the desire to have a snack. And your task is to hold out after a cheese breakfast until lunch.
Healthy breakfast for a slim figure No. 10
A small handful of nuts is suitable as a healthy breakfast for those who do not have time to prepare themselves any of the 9 recipes listed above. We must remember that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.
Healthy breakfast foods
Fresh juices.
A healthy breakfast, starting with a glass of orange juice, will help the stomach prepare to digest food. This nectar contains large amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.
Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley).
Fruits.
A healthy breakfast can start with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures normal bowel function. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows you to include them in any weight loss diet.
Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli it contains help strengthen the immune system. For breakfast, it is important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.
Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefit of honey is its beneficial effect on the cardiovascular system: including this valuable component in a healthy breakfast menu will help you avoid unfavorable surges in blood pressure throughout the day. Calorie content - about 400 kcal.
Coffee Tea. Tannin and
There are many different diets, but they all don't work as well as we would like. Often people face problems: either the diet is so meager that they don’t want to sit on it for a long time, or the efforts made give such a minimal effect that as a result, the desire to continue eating like this for a long time disappears. And a breakdown occurs. What to do?
If you eat right and follow a healthy lifestyle, you will not need to think about your figure, since such food itself helps to reduce excess weight and maintain health.
Proper nutrition for weight loss: weekly menu, food table - these are the main components in losing weight without harm to health
This article will look at proper nutrition, provide tables of foods that promote weight loss, and provide different menus that will help maintain a balance between filling and low-calorie foods.
To lose weight with proper nutrition, you don’t need to force yourself and deprive yourself of your favorite foods for a long time. You can eat familiar foods in a certain, correct combination and forget about the feeling of hunger.
In order for such nutrition to lead to the expected result, several rules should be followed:
- count calories of consumed foods;
- check the composition of food;
- prepare food correctly;
- follow the daily routine.
Being on a proper diet, you can sometimes allow yourself even forbidden foods in small quantities. This approach helps reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that there should be much less junk food than healthy food.
But such a diet does not contribute to too dramatic weight loss, since the calorie reduction is only 500 calories per day. And this means that weight loss will be only 1.5 kg or 2 kg per month.
But if you add exercise to such a diet, the results will improve significantly. In this case, you can lose weight even by 7-8 kg in a month.
Is it possible to lose weight on baby food?
Proper nutrition also includes baby food. Boiled vegetable, meat or fruit purees are very good for weight loss because they are quickly absorbed by the body.
The advantages of a baby food diet include not only the speed of weight loss, but also the ease of eating. After all, you don’t need to prepare such food; you can simply open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook yourself, then you just need to boil and then puree your favorite food.
But there are also disadvantages to such a diet. One of which is a small amount of fiber. Therefore, if you follow a diet for more than a week, you need to include green vegetables in your diet. Another minus is the minimal choice of dishes. So this diet may soon become boring.
Interesting fact! The baby food diet was developed by Tracy Anderson, who is Madonna's personal trainer. Many celebrities have already tried the effect of this diet.
How to eat right to lose weight (the basics of proper nutrition)
It is better to give preference to boiled food with low fat content. Raw vegetables and fruits can be eaten in unlimited quantities because they are too low in calories.
For example, you can eat cucumbers or tomatoes even in the evening to satisfy your hunger. But it is better to exclude fried, fatty and floury foods from the diet; such foods are very difficult for the body and contribute to its slagging and the formation of harmful cholesterol. 
To make it easier to understand how much food you need to eat to lose weight, you need to count all the calories you consume per day and subtract 30% from this amount. The resulting amount is exactly the amount of calories that will not cause obvious discomfort and will contribute to weight loss by 1-2 kg per month.
Diet for weight loss
The process of losing weight largely depends not only on the choice of products, but also on the diet. In addition to traditional breakfast, lunch and dinner, snacks are allowed, but they must be minimal in calories. Raw fruits and vegetables are best for this.
It is best to eat at these times:
List of products for proper nutrition and weight loss at home
To make it easier to figure out what you can eat with proper nutrition and what you can’t, there are tables of healthy foods. They indicate the number of calories and nutrient ratios. Such tables help you navigate when choosing a product for your main meal or snack.
What foods should you eat to lose weight?
| Prepared products | Amount in g and ml | Fats | Carbohydrates | Squirrels | Kcal |
| Low-fat cottage cheese | 100 | 1,85 | 3,34 | 18,02 | 101 |
| Kefir 0.1% | 50 | 0,05 | 8,52 | 1,24 | 38 |
| Hercules | 30 | 1,85 | 18,55 | 3,68 | 105 |
| Milk 1.5% | 100 | 1,5 | 4,72 | 2,92 | 44 |
| Chicken fillet | 170 | 2,12 | — | 39,24 | 188 |
| Buckwheat | 50 | 1,71 | 35,74 | 6,63 | 172 |
| bell pepper | 100 | 0,31 | 6,04 | 0,98 | 26 |
| Onion | 100 | 0,08 | 10,12 | 0,91 | 42 |
| Green bean | 100 | 0,22 | 7,57 | 1,82 | 33 |
| Sunflower oil | 30 | 13,61 | — | — | 120 |
| Egg yolk | 1 PC. | 4,52 | 0,62 | 2,71 | 55 |
| Egg white | 3 pcs. | 0,18 | 0,71 | 10,78 | 51 |
| Tomato | 1 PC. | 0,24 | 4,83 | 1,09 | 22 |
| Cucumber | 2 pcs. | 0,34 | 10,88 | 1,96 | 45 |
| Olive oil | 30 | 13,52 | — | — | 119 |
| Banana | 1 PC. | 0,38 | 26,94 | 1,28 | 105 |
| Pollock | 300 | 2,41 | — | 51,55 | 244 |
| Rice | 50 | 1,11 | 38,36 | 3,92 | 172 |
| Green peas | 50 | 0,19 | 6,85 | 2,62 | 38 |
| Salmon | 150 | 22,64 | — | 31,18 | 338 |
| Whole grain pasta | 50 | 0,66 | 35,24 | 5,52 | 169 |
| Cheese casserole | 200 | 8,85 | 20,48 | 24,01 | 260 |
Almost all fruits and vegetables have a minimum amount of calories, so you can safely eat them at any time. They can also replace any foods or use them as snacks.
What foods to exclude to lose weight
With any diet, it is important to exclude unhealthy foods., which contain too much fat, sugar and simple carbohydrates. Such carbohydrates are dangerous because they are quickly broken down in the body, thereby increasing blood sugar.
But this sugar decreases just as quickly, so after a while you want to eat again, which provokes gluttony. In a balanced diet, sugar should be almost at the same level.
A few of the most unhealthy foods to avoid when losing weight:
Food diary for weight loss: how to keep it correctly
To know your weak points, you can keep a food diary, which will help you control the food you eat during the day and adjust the correct approach to losing weight.
There are different types of food diaries, but they all boil down to one thing - to ensure ease of control:
- Keep a diary This can be done either in a notebook or electronically.
- Notes should be taken daily, preferably immediately after meals.
- Must indicate meal time.
- For comfort you can make a table where the amount of food, calorie content, the presence of protein, fat and carbohydrates will be recorded (as shown in the table).
- Amount of food It is better to indicate in grams and milliliters.
- Calorie counts and the amount of fat will help you do certain programs.
- Diary you should always have it with you.
Nutrition program for weight loss
There are many nutrition programs for weight loss. It all depends on lifestyle, sports activities, individual preferences and the ability to comply with the rules of the program. Almost every program is based on compliance with the diet and control of consumed products.
Meals must be adjusted to your daily routine. For breakfast and lunch, you can eat fairly high-calorie foods containing carbohydrates, and for dinner it is better to consume low-calorie protein foods.
You also need to take into account daily physical activity. If low physical activity is planned, then the number of calories should be reduced. And with increasing loads, the caloric content of the diet increases.
Note! Any nutrition program for weight loss works many times better if you exercise. After training, it is better to eat no less than 30-40 minutes later. Products must contain fiber and proteins.
Healthy (balanced) diet for weight loss
Anyone who wants to reduce body weight has probably heard the following phrase more than once: “To become thinner, you need to eat less!”
But proper nutrition for weight loss does not mean reducing the amount of food itself, but reducing the calories consumed.
In order for weight to decrease, you need to consume approximately 1500 kcal per day. Also, nutrition should be balanced. That is, you need to maintain the proportions of protein, fat and carbohydrates in a ratio of 40-30-30%.
Dietetics - proper nutrition (diet) for weight loss: menu for the week
Dietetics is a whole science that helps women keep in shape. Many nutritionists recommend learning how to eat right first. To do this, you must adhere to the rule of the golden mean - consume almost equal amounts of nutrients, as well as reduce the number of calories so that more of them are burned than entered into the body.
First, you should try to create a menu for the week, calculating the number of calories and nutrients in the foods you consume. The table above and the approximate menu list below will help with this, the products in which can be replaced with ones of equal calorie content.
Proper nutrition menu for weight loss for a month
For such a diet, you need to eat enough protein-containing foods for a month. It’s easy to calculate: you need as many grams of protein as a woman weighs in kilograms. This number is then multiplied by a factor of 3.3. You need to consume the resulting amount 2-3 times during the day.
It is imperative to eat more vegetables and fruits, drink juices and teas. Sugar should be replaced with stevia or dried fruits, and bread with bran. Drink approximately 2 liters of fluids per day.
Three meals a day for weight loss
The daily amount of food should be divided into 3 times. The menu below can be consumed for breakfast, lunch and dinner. Depending on whether the menu is drawn up for a week or a month, choose 2-3 dishes for yourself, which are replaced daily in accordance with their calorie content.
Healthy breakfast (proper nutrition for weight loss)
- 50 g porridge (oatmeal, buckwheat, rice, pearl barley, wheat),
- 50 g boiled fish,
- 50 g boiled chicken meat,
- 150 g vegetable salad,
- fruit salad,
- 30 g granulated bran,
- 100 g cottage cheese 0% fat.
From drinks you can choose 150 ml of juice, tea, coffee with milk or compote.
Healthy lunch (proper nutrition for weight loss)
Healthy dinner with proper nutrition for weight loss
Be sure to eat 30 g of granulated bran and 200 g of vegetables or fruits. You can drink it with low-fat yogurt, kefir or tea. You can eat boiled vegetables, poultry fillet or lean meat - boiled or baked. But no more than 50 g.
If the food eaten for breakfast or lunch is not enough, you can eat fruit or dried fruit for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.
Nutrition for weight loss and exercise
If you just eat right, losing weight is not so effective. And if you also exercise, your body weight decreases much faster. But here you need to follow some nutritional principles.
The body stores fats in case of lack of energy. That's why, to force him to spend these reserve reserves, you need to not eat before the workout itself. And you should definitely eat about 2 hours before, so that it’s not hard to study.
The meal should be carbohydrate, but in small quantities. This way, the body will be sure that food is entering it, and will not drive you crazy during training with a feeling of hunger. And he will take the missing part of the energy from fat reserves.
You can eat oatmeal or buckwheat porridge, vegetables and fruits.
It is important to know! If you feel dry mouth, drowsiness or worsening mood, this may indicate a lack of water in the body. With a weight of 70 kg, the daily water intake is 2 liters. If you weigh more, calculate the amount based on body weight - for every extra 10 kg you need 250 ml of water.
Post-workout nutrition for weight loss
After training, you need to give the body some more time to burn reserve fats, and only after 2 hours can you start your first meal. Now you need protein products: cottage cheese, egg whites, boiled chicken, boiled seafood. It would also be nice to have a vegetable salad with a spoon of vegetable oil. 
If you feel very hungry after a workout, you can drink juice, yogurt or tea.
Fractional (five meals a day) meals for weight loss: menu for a month
This system involves eating every 2-3 hours. When losing weight, portions should be small, but contain enough calories for normal well-being.
Food should have beneficial properties, even if it is a snack. The basic principle of this diet is that during the day you need to eat a hot meal 3 times and have something light to snack on twice. Sweets are allowed only 1 time, and only 1 piece. 
Approximate fractional meal menu:
- Breakfast may consist of porridge and fruit. You can drink tea or coffee.
- For lunch be sure to have soup, baked or raw vegetables and lean meats (chicken, turkey).
- Have supper Can be boiled fish, meat or eggs in combination with vegetables.
- Snacks– fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
- Before bed If desired, it is better to drink kefir.
Fractional meals for weight loss, reviews from those losing weight
Considering the reviews of women losing weight on this diet, it can be argued that this diet reduces weight slowly, but the desired effect lasts much longer than with rapid weight loss. In addition, this method can be used by everyone without restrictions on age and health. Therefore, we can safely say that this power system is much better than others.
Separate meals for weight loss: menu for the week
In order for food to be better absorbed by the body, it must be consumed separately, divided into proteins and carbohydrates. This is necessary so that gastric juice that is neutral in acidity is released to digest carbohydrates. And proteins require a more acidic environment, while carbohydrates are not digested in such an environment.
From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, they are usually divided into groups. When creating a menu, you must take into account the compatibility of products.
Separate nutrition table for weight loss
| Useful material | Products |
| Squirrels | Meat, fish products, cheeses, beans, nuts and cereals |
| Simple carbohydrates | All sweet fruits and dried fruits that do not contain acid - bananas, dates, pears, etc. As well as sugar and sweet syrups. |
| Complex carbohydrates | Wheat, rice, potatoes come first. On the second - pumpkin, zucchini, green peas, beets, carrots and cabbage. Other vegetables and greens contain very few carbohydrates. |
| Fats | All vegetable oils, avocados and nuts, fatty fish. |
| Sour fruits | Lemons, grapes, etc. |
| Semi-acidic fruits | All fruits and berries are sweet in taste with a slight acid content - pears, plums, sweet apples, etc. |
It is important to know! Products containing more proteins or carbohydrates are not compatible with each other. But they can easily be consumed with fats and fruits.
Separate meals for weight loss, reviews from those who have lost weight
Based on reviews of this type of nutrition, one can judge that at first it will be quite difficult to get used to such a diet, since our usual dishes are too far from such a system. You will need to learn to cook again and get used to new tastes. Some girls observed changes in their mood and stress, which they associated with the inferiority of separate nutrition.
Another category of those who have lost weight on this system claims that switching back to a mixed diet is quite difficult because the body gets used to light and well-digested food. Many people even like to stay on this diet.
But all the reviews about this diet unanimously state that such a system works flawlessly and with its help you can lose 10-25 kg within 3 months. This is an excellent diet for those who are very heavy.
Intuitive eating, reviews from those who have lost weight
Intuitive eating is more of an anti-diet. Here you can eat whatever you want, you just need to control the amount of food you eat so as not to overeat.
Interesting fact! Intuitive Eating was created by Stephen Hawkes, who was also overweight for a long time. He tried many diets and came to the conclusion that they all gave short-term results.
Then he began to listen to the desires of his body and eat only those foods that he wanted. Stephen argued that everything depends only on the psychological factor.
(8
ratings, average: 3,38
out of 5)
A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.
Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.
Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar. 
The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.
As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure
How much weight can you lose with proper nutrition?
Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.
Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more. 
You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.
It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.
And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.
But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.
There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:
What to avoid while eating healthy
The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:
What foods can and cannot be eaten when eating properly for weight loss
Can:
Possible in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
How to make a menu correctly
Before you create a weight loss menu for a week or a month, you need to:
- Assess your level of physical activity.
- Calculate the kcal norm for the day.
The level of physical activity can be:
Once the level of physical activity is determined, you can calculate the kcal norm using the formula:
(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity
Sample menu for a week with a daily calorie content of 800 calories
When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat. 
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables +99 g red meat + glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee | |
| Evening 240 kcal | 152 g meat + 201 g vegetables + glass of milk. |
Approximate menu for a week containing 1000 calories per day
The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.
This meal plan includes 5 meals.
Vegetables can be steamed, baked and stewed. Adding oil should be avoided.
Dairy products are either low-fat or low-fat.
| Monday | Morning 249 kcal | 150 g cottage cheese with raisins |
| Lunch 99 kcal | 99 g fruits or berries | |
| Day 299 kcal | 99 g chicken + 99 g buckwheat without salt | |
| Afternoon snack 99 kcal | 1 boiled corn | |
| Evening 247 kcal | 204 g seasonal vegetable salad | |
| Tuesday | Morning 249 kcal | 1 egg + 1 slice of bread |
| Lunch 99 kcal | 1 cup skim or coconut milk and kiwi smoothie | |
| Day 289 kcal | 201 g diet ratatouille | |
| Snack 79 kcal | 30 g cheese (up to 30% fat) | |
| Evening 301 kcal | 80 g chicken breast | |
| Wednesday | Morning 249 kcal | 1 piece of black bread with cheese (curd) |
| Lunch 99 kcal | 143 g Grapes | |
| Day 269 kcal | 201 g chopped vegetables | |
| Afternoon snack 90 kcal | Walnut 2 pcs. | |
| Evening 305 kcal | 1 boiled egg | |
| Thursday | Morning 249 kcal | 145 g cottage cheese |
| Lunch 99 kcal | 70 g of any berries | |
| Day 309 kcal | 201 g vegetable soup | |
| 1 glass skim milk | ||
| Evening 279 kcal | 146 g salad of stewed zucchini, carrots and sweet peppers | |
| Friday | Morning 249 kcal | 154 g oatmeal with skim milk |
| Lunch 99 kcal | 1 PC. granola bar | |
| Day 319 kcal | 99 g chicken breast + 99 g any permitted side dish | |
| Afternoon snack 97 kcal | 1 piece of rye bread with a thin layer of cream cheese | |
| Evening 249 kcal | 130 g seafood salad | |
| Saturday | Morning 249 kcal | 149 g eggs and tomato |
| Lunch 99 kcal | 1 orange | |
| Day 279 kcal | 201 g green borscht PP | |
| Afternoon snack 100 kcal | 99 g low-fat yoghurt | |
| Evening 249 kcal | 99 g boiled beef | |
| Sunday | Morning 249 kcal | 149 g cheesecakes PP |
| Lunch 99 kcal | 1 apple | |
| Day 305 kcal | 99 g fish + 99 g vegetables | |
| Afternoon snack 102 kcal | 1 glass of kefir | |
| Evening 249 kcal | 99 g chopped fruit |
Approximate menu for a week containing 1200 calories per day
The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week. 
There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.
| Monday | Morning 270 kcal | 249 g omelette with tomato |
| Lunch 139 kcal | ½ grapefruit | |
| Day 280 kcal | 143 g fish + 150 g carrot and cabbage salad | |
| Afternoon snack 150 kcal | several dried fruits | |
| Evening 287 kcal | 249 g seasonal vegetable salad | |
| Tuesday | Morning 284 kcal | 249 g oatmeal with berries |
| Lunch 149 kcal | 1 glass of low-fat cottage cheese smoothie with coconut milk and currants | |
| Day 286 kcal | 99 g boiled chicken + 157 g vegetables | |
| Afternoon snack 140 kcal | 1 cup yogurt | |
| Evening 305 kcal | 201 g baked fish + 141 g any salad | |
| Wednesday | Morning 298 kcal | 1 hot Greek sandwich |
| Lunch 156 kcal | 1 apple | |
| Day 288 kcal | 201 g chicken soup + 153 g cucumber and tomato salad | |
| Snack 309 kcal | 99 g cottage cheese casserole | |
| Evening 283 kcal | 150 g breast (turkey or chicken) | |
| Thursday | Morning 279 kcal | 1 oat pancake |
| Lunch 149 kcal | 1 glass of kefir | |
| Day 300 kcal | 201 g pilaf PP | |
| Afternoon snack 139 kcal | 99 g beetroot and carrot salad | |
| Evening 306 kcal | 99 g beef liver + 99 g any side dish of cereals | |
| Friday | Morning 301 kcal | 249 g oatmeal with coconut milk |
| Lunch 149 kcal | 99 g Rafaello PP | |
| Day 310 kcal | 201 g seafood salad + 1 slice of rye bread | |
| Second snack 144 kcal | 99 g Chinese cabbage and cucumber salad | |
| Evening 305 kcal | 201 g chicken casserole with vegetables | |
| Saturday | Morning 290 kcal | 99 g wheat porridge on water + boiled egg |
| Lunch 149 kcal | 99 g fresh berries | |
| Day 298 kcal | 201 g borscht PP + 1 toast of black bread | |
| Afternoon snack 160 kcal | 99 g low-fat cottage cheese | |
| Evening 295 kcal | 2 eggs + 149 g fresh vegetable salad | |
| Sunday | Morning 294 kcal | 1 Oat pancake stuffed with 1 tomato |
| Lunch 149 kcal | 1 granola bar | |
| Day 289 kcal | 201 g chicken liver with vegetables | |
| Afternoon snack 139 kcal | 99 g fresh vegetables | |
| Evening 279 kcal | 201 g chicken casserole with vegetables |
Sample menu for a week with a daily calorie content of 1500 calories
For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.
Sample PP menu for 1500 kcal per week for weight loss 
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese |
| Lunch 249 kcal | 1 glass banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables | |
| 10 pieces. walnuts | ||
| Evening 351 kcal | 249 g vegetable salad + 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 piece of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g durum pasta + 149 g vegetable salad + 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese + ½ banana | |
| Day 351 kcal | 201 g chicken soup + 1 toast of whole grain bread | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey + 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g porridge on water + 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat + 50 g feta cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149 g steamed fish + 249 g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat, boiled in water + 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth + 2 pieces of brown bread | |
| Saturday | Morning 351 kcal | 99 g brown rice, boiled in water + 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yoghurt + 1 pear | |
| Day 351 kcal | 277 g okroshka PP + 1 toast of rye bread | |
| Afternoon snack 249 kcal | 149 g cheesecakes, baked in the oven | |
| Evening 351 kcal | 249 g Greek salad + oven-baked meat | |
| Sunday | Morning 351 kcal | 249 g oatmeal with water and dried fruits |
| Lunch 248 kcal | 1 boiled egg + 99 g beet salad | |
| Day 351 kcal | 99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber | |
| Afternoon snack 259 kcal | 1 glass of freshly squeezed juice + 2 PP oatmeal cookies | |
| Evening 351 kcal | 149 g beef + 149 g tomato salad |
Recipes for first courses with proper nutrition for weight loss
Green borscht
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until tender.
- Sauté the onion until golden brown.
- Boil the eggs, cool, peel and finely chop.
- Wash the sorrel and chop it.
- Add sorrel, onion, and eggs to the broth.
- Boil for another 5 minutes. with the lid closed.
- Let the borscht brew for 15-20 minutes.
Chicken noodle soup
- Boil the meat in one piece until done.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
Second courses
Baked salmon with vegetables
- Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- Bake in the oven at 201° for 25 minutes.
Meatballs with sour cream sauce
- Minced meat (chicken or turkey) – 399 g;
- ground ginger – 21 g;
- onion (chopped) – 201 g;
- carrots (chopped) – 99 g;
- garlic puree – 10 g;
- sour cream – 99 g.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.
Salads
Bean and Pepper Salad
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- Mix all ingredients and season.
Seafood salad
- Sea cocktail (frozen mixture) – 499 g;
- cucumber – 1 pc.;
- lettuce leaves – 51 g;
- olive oil – 2 tbsp. l.;
- tomato (vegetable) – 1 pc.;
- soy sauce – 2 tbsp. l.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.
Dessert
Curd casserole in the microwave
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mixture.
- Place the dish in the microwave for 3 minutes. With a power of 750 watts.
Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.
Raffaello PP
- grapes - 15 berries;
- soft cottage cheese – 99 g;
- protein – 51 g;
- ground cashew nut – 70 g.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- Let the candies sit in the refrigerator for 20 minutes.
The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.
The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.
Article format: Mila Friedan
Video about Proper Nutrition (PP)
Principles of proper nutrition:
