Proper nutrition for weight loss: a menu for every day

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

Proper nutrition is not just cabbage salad and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created according to the PP system, many of which meet the needs of the body and are worthy of being included in the correct diet plan of every person!

PP program

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

Deadlines

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 following a proper diet, you won'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 compensate for their caloric content with physical activity.

Proper nutrition is so healthy and beneficial that you can, and even should, stick to it throughout your life in the name of a slim figure and a healthy appearance.

It's time to create a menu for yourself!

What type of diet can be called correct?

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 count them in order to ensure the daily needs. It is also important to follow other rules that make the diet correct. Therefore, fast food, processed food, carbonated drinks and other harmful foods should not be included in your diet. Limiting the amount of salt, excluding fried food, steaming or cooking, stewing or baking is also recommended. Food should be eaten at the same time every day.

How to make a menu for the week

The special feature of proper nutrition is that it does not imply adherence to a strict menu. It must be compiled taking into account the characteristics of the person and his 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 it should be done only in the first half of the day;
• It is important to distribute calories correctly.

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

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of a proper and strictly defined way of eating. Fractional - at least 3 times, and preferably 5-6 times a day - diet is the key to discipline in eating. There is no need to interrupt or rearrange your usual daily routine. Rely on your lifestyle when making a plan.

Meal regime for "early people" (people who wake up, for example, at 6: 00 a. m. and go to sleep at 10: 00 p. m. )

• Breakfast at 7: 00 am
• At 10. 00, another light breakfast
• At 13. 00 go to lunch
• 4: 00 p. m. for afternoon tea
• Dinner at 19: 00

Diet for "night owls" (people who get up after 9: 00 a. m. and go to sleep around 12: 00 a. m. )

• Breakfast at 10: 00 a. m
• At 1: 00 p. m. for lunch
• At 15. 00 it is time for lunch
• At 17. 00 go to afternoon tea
• At 20. 00 it is time for dinner

So adjust your meal schedule to fit your daily routine.

Main recommendations

• You should have breakfast one hour after getting up
• Drink 250 ml of warm plain water in the morning on an empty stomach.
• Allow 2-3 hours between meals
• eat dinner earlier or at least two hours before going to bed

In order to lose weight properly, you need to take care of the calories of all the foods you eat. To do this, get a notebook or a special application on your phone and record even the amount of water or juice you drink.

What is important when creating a menu

1. When planning a weekly menu, prepare a grocery list right away. And immediately decide which day you will cook what. On certain days, for example, chicken and fish should be included. One day you should have a light vegetable salad for dinner, and a hearty beef steak for lunch, etc.
2. You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily intake of carbohydrates should be for breakfast, 30% for proteins, and 20% for fats.
3. Dinner should contain mostly proteins. For example, low-fat cottage cheese, roasted chicken or steamed fish.
4. Afternoon snacks and second breakfast are proper and balanced snacks between main meals. But they should not turn into a full meal. For a snack, prepare fresh fruit (you can have one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruit or nuts (the latter should be unsalted and not involume). more than 30 g per dose).
5. When counting calories, subtract those burned during physical activity. For example, if you're going to be walking around the city all day or you've planned a long-distance cyclocross, increase your nutrition for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving the house.
6. Drink plain drinking water - not chilled or boiling water (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (it speeds up metabolism, compensates for the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but drink high-calorie varieties (lattes or cappuccinos) only before lunch.

Weight loss mistakes

• Distribution of sweets and starchy foods (you should not completely exclude them, but dose the intake so that you do not violate the norm of daily calorie intake).
• Fried and smoked. Such thermal processing of food is possible if it is fried without oil, on an open fire and smoked for no more than 20 minutes in a natural way (not with artificial smoke).
• Prefer raw vegetables and fruits to cooked and baked food, consume as much as possible all kinds of greens.
• A heavy dinner with large portions. Boil or stew meat or fish, be sure to add fresh vegetables (eg 200 g of poached beef with one fresh cucumber).
• Frequent drinking of alcohol. It should be avoided, because it is quite caloric and can cause a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before eating and half an hour after.
• Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularity and overeating.
• Meals should not be skipped. Always have a bag of nuts, lemon water or a handful of raisins with you. In this way, you will curb your appetite and avoid overeating during a delayed meal.

Sample menu for the week

The first day

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

Snack: dried gray bread, boiled egg, tomato.

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

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

Evening meal: boiled vegetables 220 g, roast beef 140 g

Other day

Morning meal: a sandwich of pieces of whole grain bread, creamy fresh cheese and plastic cucumber, 100 g of grapes, tea or coffee with honey.

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

Daily meal: meat broth 200 g, salad of fresh Chinese cabbage with cucumbers and tomatoes, seasoned with lemon juice.

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

Evening meal: lean beef 200 g, two fresh cucumbers.

Third day

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

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

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

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

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

The fourth day

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

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

Daily meal: baked lean fish 250 g, sauerkraut 130 g.

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

Evening meal: 200 g of roasted skinless chicken, sprinkled with 30 g of Parmesan cheese, plus two cucumbers.

The fifth day

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

Snack: green tea and two kiwis.

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

Second snack: homemade casserole of fresh cheese, raisins and yogurt 150 g.

Evening meal: baked hake 200 g and seaweed 100 g.

Sixth day

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

Snack: grapefruit or pomelo.

Daily meal: baked potato 150 g with mushrooms 100 g, baked chicken 70 g.

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

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

The seventh day

Morning meal: millet 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.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

How to start eating right

The acceleration of the pace of life and products presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but not useful, and often harmful, make many think about how to start eating properly and include this iteminto 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 - to achieve 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 instantly improve your health, change your dietary preferences and habits completely at once;
• Distribute attention to several complex tasks simultaneously;
• suddenly give up all the usual foods at once;
• raise the harmonization of nutrition to its very purpose and subordinate the whole way of life to it;
• Paying attention to thoughts about food is a better way to direct the mind's energy in another useful and important direction.

Why you should eat right

Compliance with the daily routine and diet, along with the absence of bad habits and adequate physical activity, are the main conditions for maintaining the body in optimal condition. Very often, these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy everyday life's pleasures.

For those who already face the problem of lack of energy and physical strength, excess weight, poor sleep, skin and hair deterioration or any other of a wide range of disorders caused by an unhealthy lifestyle, as well as those who If you think about their prevention in advance, it will beit is vital to make the decision to switch to harmonious food without delay, follow it in practice.

Proper nutrition was the basis of a healthy lifestyle. Since it is the substances that enter the body through food that serve as the main source of strength and raw materials for the tissues of our body.

A necessary start would be a competent preparation of the diet for the day.

Rules for choosing a diet for the day

Creating a balanced menu is quite simple. By deciding to improve your health and correct your figure, you must take care of the quality, quantity and time of food intake. Food should be fresh, 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.
• Include vegetables in every meal.
• Drink more plain still water.
• Reduce the amount of simple carbohydrates.

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

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

It is important for beginners to gain an understanding of the substances each body needs to function properly and their ratio. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of trace elements such as magnesium, calcium, potassium, various vitamins and iron.

Start the day with a delicious and healthy breakfast

The first thing that enters the body should be plain, not cold water (if stomach acidity allows, with the addition of natural fresh lemon juice). This will help to strengthen and prepare the digestive system for further functioning. It is also useful for quickly removing waste products 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 regarding the morning meal refers to the exclusion of sweets from it. This is due to the fact that when the body receives one portion of glucose, it will require the next one a little later, when the sugar that arrived first is processed in the digestive system.

How to choose a healthy lunch

According to nutritionists, the meal in the middle of the day should contain from 25 to 50% of the total energy value of the daily diet.

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

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

In no case should you neglect a full lunch.

What is the best thing to eat for dinner?

An evening meal with a balanced diet contains a minimum of calories. Carbohydrate intake should be avoided. However, this meal should not be completely excluded from the diet - it causes serious disturbances in the work of the digestive system.

You can give preference to natural yogurts, steamed poultry dishes, cottage cheese casserole and seafood.

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

The key to success will be 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 formulas that include data on the following parameters of a specific person:

Special attention should be paid to the current state of the organism, professional stress, lifestyle and the goal set by a person who decides to eat properly. If he is driven by the desire to lose weight, normal indicators decrease by 20%, and if he strives to gain muscle mass, they increase by the same amount.

Average standards suggest that women consume from 1000 to 2000 kcal per day, men - from 2500 to 5000. However, exact calculations must be made individually.

What foods should be avoided when creating a healthy diet?

Adaptation of the organism to a new food system takes time, as well as the creation of any habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the forbidden list about once a week.

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

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

• rich baked goods based on yeast and additives, loaves and wheat bread (it would be correct to give preference to whole grains and rye without yeast);
• confectionery products;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salted meat dishes;
• egg yolks;
• food rich in animal fat;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, especially sweet ones, containing colors and flavors.

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

An example of the correct menu for the day

Everyone's taste preferences are individual. Moreover, it is difficult to create a menu properly for a long time. However, once you start on the path of correcting your diet, you will gradually learn many recipes and new dishes, and you will be able to choose the ones that you like the most.

Roughly, daily food can look like this:

• boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, fresh apple or orange should also be added;
• for lunch - pickle soup, steamed, boiled or baked chicken meat without adding fat, the best 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 fruit;
• An excellent dinner would be lean meat (uncooked) and vegetables.

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

The weekend

Some people believe that on weekends they can allow themselves to deviate from their diet and eat unhealthy foods that were not present in their diet on other days. This opinion is wrong, because such an act can cancel all the advantages of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy food can be consumed on holidays, but not every weekend.

The menu for Saturday in the regime of proper nutrition can look like this:

• Breakfast includes oatmeal and a baked apple. Tea should be used as a drink. It is important to understand that you should not put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
• Second breakfast – 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 fruit instead.
• For dinner, a ham and vegetable stew would be an excellent option. 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 cutlet with buckwheat, compote. An excellent option for an afternoon snack, as usual, would be fresh cheese with the addition of dried fruit. For dinner, it is recommended to eat boiled veal 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 an employed person does not leave much time. In no case should you give up your decision to become healthier or your desire to lose weight.

The beginning of the journey is always the most difficult, very often we leave the realization of the desired without starting, just because of limited time and energy, but there are professionals who are ready and willing to provide professional help.

If you don't have time to take care of your own food, you can order ready meals for delivery, fresh and properly balanced. It is very easy to choose food for yourself from the section that corresponds to your goal (lose weight, maintain shape after a diet, gain muscle mass, etc. ). A menu is offered for the calendar and working week, with a detailed description of the composition of the products and the nutrients in them.

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

The ability to use the services offered by respected and competent experts will eliminate the need to study numerous videos, view pictures and read articles to expand your culinary range.

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