Proper nutrition for weight loss: menu every day

A diet for weight loss according to the proper nutrition (PN) system can be handled differently. You can criticize and find flaws in it, or passionately follow it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people give up is a fact that has been proven by time and confirmed by nutrition experts.

Proper nutrition is more than just cabbage salad and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created according to the PP system, many of them satisfy the needs of the body and deserve to be included in your proper nutrition plan. each person!

PP program

• Focus on the "food pyramid", according to which 40% of the dishes on your table must contain complex carbohydrates (this includes whole-grain bread, all cereals, except semolina, as well as cereals), 35% are fresh and steamed or grilled vegetables and fruits, and 20% are healthy proteins (lean meat, any 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 it, you can have some sweetness. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. It is best to replace sugar with honey. All desserts can be consumed 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 per day). Protein is a building material that helps regenerate cells and maintain muscle activity. If you give up meat and poultry, you should consume plant protein, which is found in large quantities in beans, nuts and soybeans.
• Avoid processed foods, fast foods and sauces, as well as canned foods. Sugar and salt are added in large quantities even in tomato sauce.

duration

Each diet can only be used for a limited time. After achieving results, you should switch to a healthy diet. If you begin to adhere to proper nutrition, you will not have to give up your favorite and unhealthy dishes. But you should strictly control the time and volume of consumption of such products, and compensate for their calorie content with physical activity.

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

It's time to create a menu for yourself!

What kind of nutrition can be called correct?

Proper (sometimes called healthy) nutrition involves eating only natural foods that 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 to ensure daily needs. It is important to follow other rules to ensure proper nutrition. Therefore, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. You should also limit the amount of salt, exclude fried, steamed or boiled, stewed or grilled dishes. You should eat food at the same time every day.

How to create a menu for the week

The peculiarity of proper nutrition is that it does not imply compliance with a strict menu. It must be compiled taking into account the characteristics of the person and his dietary 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 include foods containing fiber (vegetables, fruits, bran);
• If you want to eat sweets, you should only do this in the first half of the day;
• It is important to distribute calories correctly.

Usually, people who adhere to proper nutrition will create a menu for the entire week in advance and then simply prepare dishes that fit that menu. Below is an example of such a diet, in which the necessary products have been selected. Of course, changes can be made, for example if a person does not eat a certain food.

How to plan a diet menu to lose weight

Personal planning for your own menu for the day, week, and month will help you form reasonable and punctual eating habits. In small portions - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There's no need to disrupt or rearrange your normal daily routine. Rely on your lifestyle when planning.

Diet for "morning people" (for example, someone who wakes up at 6 a. m. and goes to bed at 10 p. m. )

• Breakfast at 7am
• 10: 00 Have a second light breakfast
• 13: 00 go to lunch
• 4: 00 p. m. Afternoon tea
• Dinner at 7pm

Diet for "night owls" (wake up after 9: 00 a. m. and go to bed around 0: 00 a. m. )

• Breakfast at 10 am
• At 13: 00 have lunch
• 3: 00 p. m. is lunch time
• 5: 00 p. m. Go for afternoon tea
• 8pm is dinner time

So, adjust your meal schedule to suit your daily routine.

Key recommendations

• You should eat breakfast one hour after waking up
• Drink 250 ml of warm water in the morning on an empty stomach.
• Allow 2-3 hours between meals
• Have dinner earlier or no later than two hours before going to bed

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

This is important when creating menus

1. When planning your weekly menu, prepare your grocery shopping list right away. And immediately decide what day you will cook. For example, on certain days it is recommended to include chicken and fish. On some days, you should eat a light vegetable salad for dinner and a hearty beef steak for lunch, etc. v.
2. You should not skip breakfast even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of daily carbohydrates should be at breakfast, leaving 30% for protein and 20% for fat.
3. Dinner should contain mainly protein. For example, low-fat cheese, grilled chicken or steamed fish.
4. Afternoon snacks and second breakfasts are reasonable and balanced snacks between main meals. But they shouldn't turn into a full meal. Prepare fresh fruits for snacks (you can eat a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be unsalted and without mass) more than 30 g per dose).
5. When counting calories, subtract the calories burned during physical activity. For example, if you plan to walk around town all day or plan a long bike ride, increase your diet for that day. Plan on getting the right amount of carbohydrates and protein, and have a delicious breakfast before you leave the house.
6. Drink filtered water - not cold or boiling water (it cleans the digestive tract and starts metabolism). Green tea is very good for people losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but only high-calorie varieties (latte or cappuccino) before lunch.

Mistakes when losing weight

• Reduce the amount of sweets and starchy foods (you should not completely eliminate them, but you should adjust the dosage so as not to violate the daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry it without oil, on an open fire and smoke it for no more than 20 minutes in a natural way (without using artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, consume maximum all types of green vegetables.
• Hearty dinner with large portions. Boil or stew meat or fish, be sure to add fresh vegetables (for example, 200 g of boiled beef with one fresh cucumber).
• Drink alcohol regularly. It should be avoided as it is quite high in calories and can cause intense hunger.
• You should not drink water while eating. The same thing happens with tea or juice. Brew a cup of tea just one hour before meals and half an hour after.
• Be careful with salt, spices and sauces. All this significantly stimulates appetite and can lead to irregular eating and overeating.
• Meals should not be missed. Always carry a bag of nuts, lemon juice or a handful of raisins with you. This way, you will curb your cravings and avoid overeating during a delayed meal.

Sample menu for the week

The first day

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

Snack: dry gray bread, boiled eggs, tomatoes.

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

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

Dinner: 220 g boiled vegetables, 140 g grilled beef

The second day

Breakfast: a sandwich made from a piece of wholemeal bread, cream cheese and plastic cucumbers, 100 g of grapes, tea or coffee with honey.

Snack: 50 g cheese with a spoonful of honey.

Daily meal: 200 g meat broth, fresh cabbage salad with cucumbers and tomatoes, 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

Breakfast: 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 slices.

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

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

Dinner: 200 g peeled seafood, 2 cucumbers and 1 tomato.

The forth day

Breakfast: oatmeal with milk 200 g, fresh raspberries, raspberries, blueberries or strawberries - 100 g.

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

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

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

Dinner: 200g skinless grilled chicken, sprinkled with 30g Parmesan, plus two cucumbers.

Thursday

Breakfast: 200 g of potatoes mashed in water with 30 g of butter added, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

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

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

Dinner: 200 g grilled cod and 100 g seaweed.

The sixth day

Breakfast: whipped omelet consisting of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or grapefruit.

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

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.

Saturday

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

Second breakfast: kiwi and banana.

Daily meal: stewed vegetables + 20 g cheese - 250 g, boiled chicken fillet - 100 g.

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

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

How to start eating right

The acceleration of the pace of life and the proliferation of products sold on store shelves as well as in fast food chains, products imposed by advertising, are convenient to use but not useful and often have harmful effects. harmful, causing many people to think about how to start. Eat sensibly and include this in your daily schedule.

In addition to knowing how to most effectively divide and balance your menu, it's also helpful to consider the psychological aspect and ensure you have the right approach to changing your eating habits. Whatever the purpose of the diet - fulfilling the desire to lose weight or improve health - it is important to form the right attitude towards the problem.

Therefore you should not:

• Expect to improve your health instantly, completely changing your preferences and eating habits immediately;
• Channel your attention to several complex tasks at once;
• sudden abandonment of all usual foods at once;
• raise the harmony of the diet to its own ends and subordinate the entire lifestyle to it;
• Paying attention to thoughts about food is better for directing the mind's energy in another useful and important direction.

Why do you need to eat properly?

Compliance with the daily lifestyle and diet, along with the absence of bad habits and adequate physical activity, are the main conditions for maintaining the body in an optimal state. Too often, these simple truths are not remembered until health problems begin to occur, depriving a person of the opportunity to enjoy the daily pleasures of life.

For those who are facing the problem of lack of energy and physical strength, being overweight, poor sleep, skin and hair deterioration or any other disorder caused by an unhealthy lifestyle, as well as those who arethinking in advance about their prevention, it is extremely important to make the decision to switch to a harmonious diet, do it immediately without delay.

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

The necessary start will be the masterful preparation of the day's diet.

Principles for choosing a daily diet

Creating a balanced menu is quite simple. After deciding to improve your health and adjust your figure, you need to pay attention to the quality, quantity and timing of your meals. Food must be fresh, the diet must be varied and distributed reasonably throughout the day.

• It's better to start eating more often and in small portions (not three times, but 4-6).
• Don't eat much before going to bed.
• Add vegetables to every meal.
• Drink more filtered water.
• Reduce your intake of simple carbohydrates.

Your decision to follow a healthy diet will help you improve your health, overall health, lose weight and boost your immunity.

A proper diet during the day should correspond to a pattern in which the first meal is more dense than all subsequent meals.

For beginners, it is important to have an understanding of the substances each body needs to function properly and their proportions. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of trace elements such as magnesium, calcium, potassium, many vitamins and iron.

Start your day with a delicious and healthy breakfast

The first thing that enters the body must be filtered water, not cold water (if the acidity of the stomach allows, fresh natural lemon juice can be added). This will help energize and prepare the digestive system to function better. It is also useful for quickly removing waste products from the body, losing weight and improving skin condition.

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

Contrary to popular belief, nutritionists' advice on breakfast involves excluding sweets from the meal. This is because having received one portion of glucose, the body will request the next portion a little later, when the sugar that came first has already been processed by the digestive system.

How to choose a healthy lunch

According to nutrition experts, a mid-day meal should contain from 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 first meal is soup;
• drink hot drinks (except cold);
• The gap between lunch and the previous meal is at least 2-3 hours;
• It's helpful to balance a big lunch with a light dinner.

In no case should you skip a full lunch.

What's best to eat for dinner?

Dinner with a balanced diet will contain minimal calories. Avoid eating carbohydrates. However, this meal should not be completely excluded from the regimen - this causes serious disorders in the functioning of the digestive system.

You can give preference to natural yogurt, steamed poultry dishes, cheese casseroles and seafood.

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

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

How many calories and minerals should the body get?

The amount of calories needed by the body is calculated using formulas that include data on the following parameters of a particular person:

Special attention should be paid to the current condition of the body, occupational stress, lifestyle and the goals that the person who decides to eat properly sets for himself. If he is motivated by the desire to lose weight, normal indicators will decrease by 20%, if he tries to increase muscle mass, they will increase by the same amount.

Average standards show that women consume from 1000 to 2000 kcal per day, men from 2500 to 5000. However, the exact calculation must be done individually.

What foods should you avoid when building a healthy diet?

Adjusting your body to a new nutritional system takes time, just like forming any habit. If it's not possible to eliminate all junk food at once, you should do it gradually, allowing yourself to eat something from the forbidden list about once a week.

This will help relieve stress and have fun. However, this weakening then needs to be compensated for by increasing the intake of vegetables, fruits and clean drinking water.

The list will help limit harmful foods in your diet:

• baked goods, breads and breads made from wheat and bread made from yeast and containing additives (it would be correct to give preference to whole grains and rye without yeast);
• confectionery;
• sausage products;
• mayonnaise and sauces made from it;
• canned meat and fish;
• smoked and salted meat dishes;
• yolk;
• foods rich in animal fat;
• wine;
• fast food, semi-finished products;
• Carbonated drinks, especially sweetened drinks, contain dyes and flavorings.

It is especially important to understand the importance of freshness of products and prepared meals. Even healthy foods can be harmful if not prepared properly. Always prefer boiling and steaming over frying.

An example of the correct menu for the day

Everyone's taste preferences are personal. Furthermore, it is difficult to create an accurate menu in the long run. However, once you follow the path of adjusting your diet, you will gradually learn many new recipes and dishes, and you will be able to choose the ones that are most suitable for you.

Food for about a day might look like this:

• Boiled eggs with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add a fresh apple or orange;
• for lunch - pickle soup, steamed, boiled or grilled chicken without added fat, preferably fillet, a piece of rye or rye bread, green tea with honey or lemon;
• for an afternoon snack, you can eat cheese with berries or fresh fruit;
• A great dinner will include lean (uncooked) meat and vegetables.

For snacks, you can switch to vegetables and fruits, in case you are too hungry, you can switch to nuts. We should not forget the daily amount of filtered water (about 2 liters) necessary for health.

Weekend

Some people believe that on weekends they can allow themselves to deviate from their diet and eat unhealthy foods that are not included in the diet on other days. This opinion is erroneous, since such an action can negate all the benefits of the previous menu. Of course, sometimes you can buy something that is not very useful, but in small quantities. Heavy food can be consumed on holidays, but not on weekends.

The menu for Saturday with proper nutrition may be as follows:

• Breakfast includes oatmeal and baked apples. You should use tea as a drink. It is important to understand that you should not put sugar in tea. If you want to sweeten your drink, you should use honey.
• Second breakfast – yogurt and banana.
• For lunch you can cook chicken soup with vegetables. Experts recommend choosing fish as your second dish. 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 great option would be ham and vegetable stew. The drink is tea.

On Sunday, you can treat yourself to 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 includes borscht, chicken cutlets with buckwheat, compote. An excellent option for an afternoon snack, as usual, will be cottage 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 provide real benefits. Often, the modern lifestyle of a working person does not leave much time. Under no circumstances should you give up on your decision to become healthier or your desire to lose weight.

The beginning of the journey is always the most difficult, we often give up on achieving what we want without starting, just because time and energy are limited but there are experts who are always ready and willing. support.

If you don't have time to take care of your food, you can order ready-made food delivered to your door, fresh and balanced. It's very easy to choose foods that suit your goals (lose weight, stay in shape after dieting, gain muscle, etc. ). A menu is provided according to the calendar and working week, accompanied by a detailed description of the composition of the product and the nutrients it contains.

At your request, we will deliver fresh, healthy 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 have prepared yourself so soon.

The opportunity to use services provided by reputable and competent specialists will eliminate the need to study numerous videos, view images and read articles to expand your culinary horizons.

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