Proper nutrition for weight loss: menu for every day

Diet for weight loss can be treated differently according to the Proper Nutrition System (PN). You can criticize it and find flaws in it, or follow it fanatically while enjoying your whole life. But the fact that the PP system is effective and has helped thousands of obese people who have given up is a fact proven over time and confirmed by nutritionists.

Proper nutrition is not only about cabbage salad and boiled fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which meet the needs of the body andEligible to join a 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 cereals except semolina, as well as cereals), 35% fresh and boiled. 20% are cooked or cooked vegetables and fruits, and 20% is healthy protein (lean 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 feel like it, you can eat a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Even better, use honey instead of sugar. All sweets should be consumed in moderation during the day. The first part can be done only in order to have time to burn the calories gained before the evening.
• Make sure your body gets enough protein (a person needs at least 100-150 grams per day). Protein is a building material that renews cells and maintains muscle performance. If youAnd give up poultry, you should consume vegetable proteins, which are present in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, as well as canned goods. Ketchup also contains large amounts of sugar and salt.

time limit

Each diet can only be used for a limited period of time. Once results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you will get to know your favorite and unhealthyYou will not have to give up foods at all. But you should strictly control the time and quantity of consumption of such products, and also compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even need to follow it throughout your life in the name of a slim physique and healthy appearance.

Now it's time to create a menu for yourself!

What type of nutrition 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 amounts ofContains nutrients. We are talking about the following components:

It is necessary to count these to ensure the daily requirement. It is also important to follow other rules that make nutrition correct. Therefore, fast food, processed foods, 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, stew or bake dishes. You should eat food at the same time every day.

How to make a menu for the week

The peculiarity of proper nutrition is that it does not involve adherence to a strict menu. It should be compiled taking into account the characteristics of the individual and his food preferences. The main thing is to adhere to the basic principles of combining products. We recommend the followingTalking about the rules:

• Breakfast should be rich in carbohydrates;
• Dinner should contain a large amount of carbohydrates;
• Each meal should include fiber-rich foods (vegetables, fruits, bran);
• If you want to eat sweets, you should do so only in the first part of the day;
• It is important to distribute calories correctly.

Usually, people who adhere to proper nutrition make a menu for the week in advance, and then prepare dishes according to it. Below is an example of such a diet, in which the necessary products are already 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 eating properly and in a strictly defined way. Fractional - at least 3 times, and preferably 5-6 times a day - dietFood is the key to discipline. There is no need to break or rearrange your normal routine. Rely on your lifestyle while planning.

Meal arrangement for "beginners" (those people, for example, wake up at 6: 00 am and go to sleep at 10: 00 pm)

• Have breakfast at 7: 00 am
• Have a second light breakfast at 10. 00
• Go for lunch at 13. 00
• 16. 00 time for afternoon tea
• Have dinner at 19. 00

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

• have breakfast at 10 am
• For lunch at 13. 00
• 15. 00 it's time for lunch
• Go for afternoon tea at 17. 00
• 20. 00 it's time for dinner

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

Key Recommendations

• You should have breakfast an hour after waking up
• Drink 250 ml warm plain water in the morning on an empty stomach.
• Keep 2-3 hours between any meal
• Do not eat dinner two hours before or after bedtime

To lose weight properly, you need to keep track of the calories of all the foods you eat. To do this, get a notepad or a special application on your phone and write down the water or juice you drink. Also note down the quantity.

What is important when creating a menu

1. When planning your weekly menu, quickly prepare a grocery shopping list. And immediately decide what you will cook on which day. For example, certain days should include chicken and fish. One day you should have a light vegetable salad for dinner and a hearty beef steak for lunch.
2. You should not skip breakfast, even if you do not feel hungry. Every breakfast should be balanced and nutritious – 50% of the daily carbohydrate intake should be at breakfast, leaving 30% for proteins and 20% for fats.
3. Dinner should consist mainly of proteins. For example, low-fat cottage cheese, baked chicken or boiled fish.
4. Lunch and second snack between the main meals are appropriate and balanced snacks. But these should not turn into a complete meal. Prepare fresh fruits for breakfast (you can take a banana, 150-200 grams of grapes, a large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should) be unsalted and not in quantity). more than 30 grams per dose).
5. When counting calories, subtract the calories burned during physical activity. For example, if you're going to walk around town all day or have a long-distance cyclocross planned, increase your intake for that day. The right amountPlan for carbohydrates and proteins and have a good breakfast before leaving home.
6. Drink plain drinking water - not cold or boiling water (it cleanses the gastrointestinal tract and starts the metabolic process). Green tea is good for those losing weight (it speeds up the metabolism, replenishes the body's antioxidantMeets the need and completely suppresses hunger).
7. You can drink coffee, but drink high-calorie coffee (latte or cappuccino) only before lunch.

weight loss mistakes

• Breakdown for sweets and starchy foods (they should not be completely rejected, but intake should be dosed so as not to violate the standard of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry on an open fire, without oil, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
• Give preference to raw vegetables and fruits over boiled and cooked foods, consume maximum of all types of green vegetables.
• Heavy dinners with large portions. Boil or boil meat or fish, be sure to add a fresh vegetable (for example, 200 g of cooked beef with a fresh cucumber).
• Drinking alcohol frequently. This should be avoided, because it contains very high calories and can cause intense feeling of hunger.
• One should not drink water while eating. The same applies for tea or juice. Drink a glass of tea one hour before and half an hour after meals.
• Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularity and overeating.
• Do not skip meals. Always keep 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 late meals.

Sample menu for the week

first day

Morning meal: Rice 200 grams, butter 10 grams, one banana or one apple, black coffee.

Breakfast: Dry gray bread, boiled egg, tomato.

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

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

Evening meal: boiled vegetables 220 grams, cooked piece of beef 140 grams

second day

Morning meal: sandwich made from a slice of whole grain bread, creamy cheese and a plastic cucumber, 100 grams of grapes, tea or coffee with honey.

Snack: Cottage cheese 50 grams with a spoon of honey.

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

Second breakfast: a red apple and a kiwi, green or herbal tea.

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

on the third day

Morning meal: Boiled oatmeal without milk - 210 grams, a teaspoon of honey, avocado and coffee without sugar.

Breakfast: Pine nuts or walnuts 60 grams, green apple, tea, lemon slice.

Daily Meal: 150 grams brown rice, equal amount of boiled vegetables.

Second breakfast: Cottage cheese pulao, semolina, 150 grams banana, herbal tea.

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

fourth day

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

Breakfast: 100 grams of low-fat unsweetened curd, one spoon of honey and freshly made black coffee.

Daily diet: Cooked low-fat fish 250 g, sauerkraut 130 g.

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

Evening meal: 200 grams of skinless cooked chicken, sprinkled with 30 grams of Parmesan, plus two cucumbers.

fifth day

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

Breakfast: Green tea and two kiwis.

Daily meal: 260 grams of mushroom soup with barley, a dry slice of bread or cracker and 10 grams of cheese.

Second breakfast: Homemade pulao of cheese, raisins and curd 150 grams.

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

sixth day

Morning meal: Omelet beaten with two eggs and 150 ml milk, freshly made black coffee.

Snack: Grapefruit or pomelo.

Daily diet: Baked potatoes 150 grams with champignons 100 grams, baked chicken 70 grams.

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

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

seventh day

Morning meal: 200 grams of millet porridge in water, with 30 grams of butter, a glass of black tea without sugar.

Second morning meal: Kiwi and banana.

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

Second breakfast: Boiled shrimp 200 grams, carrot or tomato juice 200 ml.

Evening meal: Boiled fish cutlet 150 grams, boiled white rice 100 grams, one tomato.

how to start eating right

The acceleration of the pace of life and the abundance of products presented on store shelves, as well as in fast food chains, products imposed by advertising, convenient in use, but not useful, and often harmful, make many people think thatHow to start: Eat right and include this in your daily routine.

In addition to knowing how to divide and balance your menu most effectively, it is helpful to consider the psychological aspect and ensure that you have the right approach to changing your eating habits. Whatever the objective of the dietBe it - realizing the desire to lose weight or improve health - it is very important to form the right approach to the problem.

That's why you shouldn't:

• Expect an instant improvement in your health, completely changing your eating preferences and habits all at once;
• Spread your attention across multiple complex tasks at the same time;
• Suddenly give up all normal foods at once;
• Raise harmony of diet to an end in itself and subordinate the whole way of life to it;
• Focusing on thoughts about food is better than directing the energy of the mind in some other useful and important direction.

Why do you need to eat right?

Compliance with the daily routine and diet, together with the absence of bad habits and sufficient physical activity, are the main conditions for maintaining the body in optimal condition. Often these simple truths are not remembered until health problems begin. Due to which a person is deprived of the opportunity to enjoy the everyday joys of life.

For those who are already facing the problem of lack of energy and physical strength, overweight, poor sleep, deterioration of skin and hair, or any other wide range of disorders arising from unhealthy lifestyle, as well as those whoThinking in advance about their prevention, without delay, deciding to switch to harmonious eating, it will be extremely important to follow it in practice.

The basis of a healthy lifestyle has been and will be proper nutrition. Since the substances that enter the body with food serve as the main source of strength and raw materials for the tissues of our body.

An essential start would be to competently prepare the diet for the day.

Rules for choosing diet for the day

Creating a balanced menu is quite simple. 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, the diet should be varied andThe day should be distributed properly.

• It is better to start eating more often and in smaller portions (not three times, but 4-6 times).
• Do not eat heavy food before sleeping.
• 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 in the form of better health, overall well-being, weight loss, and stronger immunity.

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

For beginners, it is important to gain an understanding of the substances and their proportions that each body needs for proper functioning. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as magnesium, calcium, potassium, There is also the presence of various vitamins and micro elements like iron.

Start your day with a delicious and healthy breakfast

The first thing to enter the body should be plain water, not cold water (if the acidity of the stomach allows, then with natural refreshing lemon juice). This will help strengthen the digestive system and prepare it for further functioning. Will help. 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, a nutritionist's advice regarding the morning meal concerns the exclusion of sweets from it. This is due to the fact that when receiving a portion of glucose, the body needs the next portion a little later. When the sugar that came earlier is processed by the digestive system.

How to choose a healthy lunch?

According to nutritionists, the mid-day meal 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 meal begins with 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 hearty lunch with a light dinner.

Under no circumstances should you neglect a full lunch.

What's the best thing to eat for dinner?

An evening meal with a balanced diet contains a minimum of calories. Carbohydrates should be avoided. However, this food should not be completely excluded from the regime - it provokes serious disturbances in the functioning of the digestive system.

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

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

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

How many calories and minerals should the body receive?

The calories required for the body are calculated using formulas that include data on the following parameters of a particular person:

Special attention should be paid to the current state of the body, professional stress, lifestyle and the goal that a person who decides to eat right sets for himself. If he is motivated by the desire to lose weight, the general indicatorsare reduced by 20%; If he tries to gain muscles, they increase in the same amount.

Average standards suggest 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 creating a healthy diet?

Like any habit, it takes time for the body to adjust to the new nutrition system. If you cannot eliminate all the junk food at once, you should do it gradually, giving yourself about once a weekSome foods from the prohibited list should be allowed.

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

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

• enriched, yeast-based and additive-containing baked goods, loaves and wheat bread (it would be correct to give preference to whole grains and rye without yeast);
• sweet shop;
• sausage products;
• Mayonnaise and sauces based on it;
• canned meat and fish;
• Smoked and salted meat dishes;
• Egg yolk;
• Foods high in animal fat;
• Liquor;
• Fast food, semi-finished products;
• Carbonated beverages, especially sweetened beverages, contain colorings and flavors.

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

An example of the correct menu for the day

Everyone's taste preferences are different. In addition, it is difficult to create a menu correctly for a long time. However, once you take the path of correcting your diet, you will gradually introduce many dishes and newYou will learn the recipes, and you will be able to choose the recipes that are most favorite for you.

A typical day's meals might look like this:

• Boiled egg 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 baked chicken meat without adding fat, preferably fillet, a slice of rye or rye-wheat bread, green tea with honey or lemon;
• During an afternoon snack you can eat cottage cheese with fresh berries or fruits;
• A great dinner would include some lean meat (raw) and vegetables.

For breakfast, you can turn to vegetables and fruits; In case of extreme hunger, you can turn to nuts and seeds. We must not forget about the daily consumption of plain water (about 2 liters), which is essential for health.

weekend

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

The Saturday menu in proper nutrition mode may look like this:

• Breakfast includes oatmeal and baked apple. You should use tea as a beverage. It is important to understand that you should not add sugar to tea. If you want to sweeten the drink, it is recommended to use honey. She goes.
• Second breakfast – curd and banana.
• For lunch you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad - vinaigrette. Drink is compote.
• For afternoon snack, you can eat curd and add dry fruits to it. Instead, you can choose dry fruits.
• For dinner, ham and vegetable stew would be a great choice. The drink is tea.

On Sunday you can eat Paneer Pulao for breakfast. It should be mixed with honey. You can also eat toast with tea. For second breakfast you can choose curd and crackers. Lunch includes borscht, chicken cutlets with buckwheat, compote. For an afternoon snack, as usual, cottage cheese with dried fruits would be an excellent choice. Dinner boiled veal and vegetable saladEating is recommended.

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 working person does not have much time left due to the modern pace of life. Under any circumstances youThe decision to become healthy or the desire to lose weight should not be given up.

The beginning of the journey is always the most difficult, we often give up achieving what we want without starting due to limited time and energy resources, but there are professionals who are ready and willing to provide competent assistance.

If you do not have time to take care of your food, you can order fresh and appropriately balanced ready meals for delivery. It is very easy to choose food for yourself from the section that matches your goal (weightlosing weight, staying fit after diets, increasing muscle mass, etc. ). A calendar and a menu for the working week are offered, with a detailed description of the composition of the products and the nutrients they contain.

At your request, we will deliver healthy, 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 whichYou won't be able to dress yourself any time soon.

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

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