Proper nutrition for weight loss: a menu for every day

Diet for weight loss according to the correct nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system works and has helped thousands of obese people who have given up hope is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only about cabbage salad and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, most of them meet the needs of the body and deserve to be included in everyone's proper nutrition plan!

PP program

• Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of grain, except semolina, as well as cereals), 35% are fresh and steamed or vegetables and fruits-baked fruits, and 20% is healthy protein (lean meat, any type of chicken and fish, fermented milk and dairy products). The remaining 5% can come from fat and sugar.
• Mix meat with vegetables and fruits.
• If you really want it, then you can have a little sweet. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be eaten only in the first half of the day to have time to burn the calories received before the evening.
• Make sure your body gets enough protein (a person needs at least 100-150 g a day). Protein is a building block that renews cells and maintains muscle performance. If you give up meat and chicken, you should consume plant proteins, which are found in large quantities in beans, nuts and soy.
• Avoid processed foods, fast foods and sauces, and canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadline

Each diet can only be used for a limited period. Once the results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you don't have to give up your favorite and unhealthy foods at all. But you should strictly control the time and amount of consumption of such products, and also balance their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and should follow it throughout your life in the name of a slim body and healthy appearance.

It's time to make a menu for yourself!

What kind of nutrition can be called right?

Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who plans to eat according to this principle should include dishes that contain the necessary amount of nutrients. We are talking about the following components:

It is necessary to calculate them to ensure daily needs. It is also important to follow other rules that make nutrition correct. Therefore, fast food, processed food, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, boil or bake dishes. You should eat food at the same time every day.

How to make a menu for the week

The specialty of proper nutrition is that it does not imply adherence to a strict menu. It must be arranged taking into account the characteristics of people and their food preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should contain a large amount of carbohydrates;
• Each meal should contain foods that contain fiber (vegetables, fruits, bran);
• if you want to eat sweets, then this should be done only in the first half of the day;
• It is important to distribute calories correctly.

Usually, people who adhere to proper nutrition make a menu for a week in advance, and then just prepare meals according to it. Below is an example of such a diet, where the necessary products have been selected. Of course, changes can be made if, for example, a person does not eat certain types of food.

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop eating habits correctly and in a strictly prescribed manner. Fractions - at least 3 times, and preferably 5-6 times a day - diet is the key to food discipline. No need to break or rearrange your usual daily routine. Depending on your lifestyle when making a plan.

Eating regimen for "early people" (people who wake up, for example, at 6: 00 am and go to bed at 10: 00 pm)

• Breakfast at 7. 00 am
• At 10. 00, have a second light breakfast
• At 13. 00 go to lunch
• 16. 00 afternoon tea time
• Dinner at 19. 00

Diet for "night owls" (people who wake up after 9. 00 am and go to bed around 00. 00 am)

• Have breakfast at 10. 00 am
• At 13. 00 for lunch
• At 15. 00 I want to have lunch
• At 17. 00 go to afternoon tea
• At 20. 00 it's time for dinner

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

Key recommendations

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

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

What is important when creating a menu

1. When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day, you should have a light vegetable salad for dinner and a nice beef steak for lunch, etc.
2. You can't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for protein, and 20% for fat.
3. Dinner should contain mainly protein. For example, low-fat cottage cheese, grilled chicken or steamed fish.
4. The afternoon snack and the second breakfast are the right and balanced snacks between the main meals. But they cannot turn into a full meal. Prepare fresh fruits for snacks (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, turnips, etc. ), dried fruits orbeans (the latter should be unsalted and not in quantity). more than 30 g per dose).
5. When calculating calories, subtract those burned during physical activity. For example, if you will be walking around town all day or have planned a long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbs and protein, and have a good breakfast before leaving home.
6. Drink regular drinking water - not cold or boiling water (it cleans the gastrointestinal tract and starts the metabolic process). Green tea is good for those who lose weight (it speeds up the metabolism, increases the body's need for antioxidants and suppresses appetite perfectly).
7. You can drink coffee, but drink high-calorie varieties (lattes or cappuccinos) only before lunch.

Weight loss mistakes

• Fractions for sweets and starchy foods (they should not be completely excluded, but intake doses so as not to violate the norm of daily calorie intake).
• Fried and smoked. Heat treatment of such food can be done if you fry without oil, on an open flame, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, eat a maximum of all kinds of vegetables.
• A heavy dinner with large portions. Boil or boil meat or fish, be sure to add fresh vegetables (for example, 200 g of boiled beef with one fresh cucumber).
• Drink alcohol frequently. It should be avoided, because it is quite high in calories and can trigger a strong hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea just an hour before eating and half an hour after.
• Be careful with salt, seasonings and sauces. All this greatly stimulates the appetite and can lead to deviations and overeating.
• Eating should not be skipped. Always carry a bag of nuts, water with lemon or a handful of raisins with you. This way you will curb your appetite and avoid overeating during delayed meals.

Sample menu for this week

First day

Breakfast: 200 g of rice, 10 g of butter, one banana or one apple, black coffee.

Snack: dry gray bread, boiled eggs, tomatoes.

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

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

Dinner: boiled vegetables 220 g, a piece of grilled beef 140 g

Second day

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

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

Daily meal: 200 g meat soup, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

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

Dinner: 200 g lean beef, two fresh cucumbers.

The third day

Morning meal: boiled oats without milk - 210 g, a spoonful of honey, avocado and coffee without sugar.

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

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

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

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

forth day

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

Snack: 100 g of low-fat sugar-free yogurt, a teaspoon of honey and freshly brewed black coffee.

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

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

Dinner: 200 g grilled chicken without skin, sprinkled with 30 g Parmesan, plus two cucumbers.

fifth day

Morning meal: 200 g of mashed potatoes in water with an additional 30 g of butter, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

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

Second snack: homemade casserole with cottage cheese, raisins and yogurt 150 g.

Dinner: grilled hake 200 g and seaweed 100 g.

sixth day

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

Snack: grapefruit or pomelo.

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

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

Dinner: 150 g low-fat cottage cheese without added sugar, two apples baked in the oven.

the seventh day

Morning meal: cereal porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

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

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

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

How to start eating right

The acceleration of the pace of life and the products presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, easy to use, but useless, and often dangerous, make many people think about how to start. eat right and include these items in your daily schedule.

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

Therefore you should not:

• expect to improve your health instantly, changing your dietary choices and habits completely at once;
• Spread your attention on several complex tasks at the same time;
• leaving all the usual foods suddenly at once;
• increasing the harmonization of diet to the end and subjecting the whole way of life to it;
• Paying attention to thoughts about food is better to direct the mind's energy in other useful and important directions.

Why you need to eat right

Compliance with the daily routine and diet, coupled with the absence of bad habits and sufficient physical activity, are the main conditions for keeping the body in optimal condition. Often this simple truth is not remembered until health problems begin, denying a person the opportunity to enjoy the pleasures of everyday life.

For those who are already dealing with the problem of lack of energy and physical strength, overweight, lack of sleep, deterioration of skin and hair, or any of the various disorders triggered by an unhealthy lifestyle, as well as those who think about their prevention first, it will be very important to decide to switch to a harmonious diet, follow it in practice, without delay.

The basis of a healthy lifestyle has been and remains with proper nutrition. Because it is a substance that enters the body with food that serves as the main source of strength and raw material for our body tissues.

A necessary start is to efficiently prepare the diet for the day.

Rules for choosing a diet for the day

Making a balanced menu is quite easy. Having decided to improve your health and correct your figure, you need to take care of the quality, quantity and time of food intake. Food should be fresh, diet varied and properly distributed throughout the day.

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

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

The correct diet for the day should correspond to a pattern where the first meal is denser than all subsequent meals.

For beginners, it is important to gain an understanding of the substances that each body needs to function properly and their ratios. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.

Start your day with a delicious and healthy breakfast

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

A glass of water should be drunk properly - about thirty minutes before eating, slowly, in small sips.

Contrary to popular belief, the advice of nutritionists about the morning meal is about the exclusion of sweets from it. This is due to the fact that when receiving a portion of glucose, the body will need the next one a little later, when the sugar that arrived first is processed by the digestive system.

How to choose a healthy lunch

According to nutritionists, the meal at noon should contain 25 to 50% of the total energy value of the daily diet.

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

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

In any case, you should not neglect a full lunch.

What's the best thing to eat for dinner?

Dinner with a balanced diet contains a minimum of calories. Eating carbohydrates should be avoided. However, this dish should not be completely excluded from the diet - it causes serious disturbances in the functioning of the digestive system.

You can give preference to natural yogurt, steamed chicken dishes, cottage cheese casserole and seafood.

A good choice is a protein omelette or a small portion of legumes - beans, lentils, chickpeas.

The key to success is a combination of foods rich in nutrients and low in calories.

How many calories and minerals should the body receive?

The calories needed by the body are calculated using a formula that includes data on the following parameters for a specific person:

Particular attention should be paid to the current state of the body, professional pressure, lifestyle and goals set by a person who decides to eat right for himself. If he is motivated by the desire to lose weight, the normal indicator is reduced by 20%; if he tries to gain muscle mass, they increase by the same amount.

The average standard suggests that women consume from 1000 to 2000 kcal per day, men - from 2500 to 5000. However, accurate calculations must be made individually.

What foods should you avoid when making a healthy diet?

Adjusting to a new eating system takes time, just like forming any habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the prohibited list about once a week.

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

A list that will help limit harmful foods in your diet:

• baked goods, rich wheat bread and bread, based on yeast and additives (it is correct to give preference to unleavened cereals and rye);
• confectionery;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salted meat dishes;
• yolk;
• foods high in animal fat;
• alcohol;
• fast food, semi-finished products;
• Carbonated drinks, especially sweet ones, contain dyes and flavorings.

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

An example of the correct menu for the day

Everyone's taste preferences are individual. Moreover, it is difficult to create a menu correctly for a long time. However, as soon as you take the road to correct your diet, you will gradually learn many new recipes and dishes, and you will be able to choose the ones you like the most.

Roughly a day's meals might look like this:

• boiled eggs with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add fresh apples or oranges;
• for lunch - orange soup, chicken meat steamed, boiled or baked without adding fat, preferably fillet, a piece of rye or rye-wheat bread, green tea with honey or lemon;
• during the afternoon snack you can eat cottage cheese with fresh berries or fruits;
• A great dinner is lean (uncooked) meat and vegetables.

For snacks, you can switch to vegetables and fruits; in case of extreme hunger, you can turn to nuts and seeds. We should not forget the intake of plain water every day (about 2 liters) which is necessary for health.

Weekend

Some people believe that on the weekend they can allow themselves to deviate from their diet and eat unhealthy foods that are not in the diet on other days. This opinion is wrong, because such actions can negate all the benefits of the previous menu. Of course, you can sometimes afford to buy something that is not very useful, but in small quantities. Heavy meals can be eaten on holidays, but not every weekend.

The menu for Saturday in the correct eating mode may look like this:

• Breakfast includes oatmeal and baked apples. You should use tea as a drink. It is important to understand that you cannot put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
• Second breakfast - yogurt and banana.
• For lunch you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad - vinaigrette. The drink is compote.
• For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dried fruits instead.
• For dinner, a good choice is ham and vegetable soup. The drink is tea.

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

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

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

The beginning of the journey is always the most difficult, we often leave achieving what we want without starting, just because of limited time and energy resources, but there are professionals ready and willing to provide efficient assistance.

If you don't have time to take care of your food, you can order ready meals for delivery, fresh and balanced. It is very easy to choose food for yourself from the section that matches your goals (lose weight, stay fit after a diet, gain muscle mass, etc. ). Menus are offered for the calendar and work week, with a detailed description of the composition of the products and the nutrients in them.

At your request, we will deliver healthy and fresh food that you can eat at work and at home. Comfortable service conditions will allow you, without wasting time and effort in the kitchen, to enjoy a variety of balanced dishes, many of which you probably won't prepare yourself.

The opportunity to use the services offered by respected and competent specialists will eliminate the need to study a lot of videos, look at pictures and read articles to expand your culinary range.

There's no reason to put off your plan to eat healthy. Do it today.