Proper nutrition for weight loss: a menu for every day

A weight loss diet according to the adequate nutrition (PN) system can be treated differently. You can criticize it and find faults in it, or fanatically adhere to it 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.

Good nutrition isn't just about coleslaws and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which satisfy the needs of the body and deserve to be included in the appropriate nutritional plan of every person!

PP program

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

Time limit

Each diet can only be used for a limited period of time. Once you get the results, you need to switch to a healthy diet. If you start sticking to proper nutrition, you won't have to give up your favorite unhealthy foods at all. But you need to strictly control the time and volume of consumption of these products, as well as compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even should adhere to it throughout your life for the sake of a slim figure and healthy appearance.

It’s time to create your menu!

What type of nutrition can be called correct?

Good (sometimes called healthy) nutrition 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 containing the required amount of nutrients. We are talking about the following components:

It is necessary to count them to ensure daily needs. It is also important to follow other rules that make nutrition correct. So, 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 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 developed taking into account the characteristics of the person 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 include foods containing fiber (vegetables, fruits, bran);
• if you want to eat sweets, this should only be done in the first half of the day;
• It is important to distribute calories correctly.

As a rule, people who adhere to proper nutrition create a menu for the week in advance, and then simply prepare dishes accordingly. 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 doesn't eat a certain type of food.

How to Develop 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 correctly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

Diet of "early people" (people who get up at 6: 00 a. m. and go to bed at 10: 00 p. m. , for example)

• Have breakfast at 7: 00 a. m.
• At 10: 00, have a second light breakfast
• At 1: 00 p. m. , go to lunch
• 4: 00 p. m. for afternoon tea
• Dinner at 7: 00 p. m.

Diet of "night owls" (people who get up after 9 a. m. and go to bed around midnight)

• Have breakfast at 10: 00 a. m.
• At 1: 00 p. m. for lunch
• At 3: 00 p. m. it's lunch time
• At 5: 00 p. m. go for afternoon tea
• At 8: 00 p. m. it's dinner time

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

Main recommendations

• You should eat breakfast an hour after getting up
• Drink 250 ml of lukewarm water in the morning on an empty stomach.
• Allow 2 to 3 hours between each meal
• dinner earlier or no later than 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 app on your phone and even make notes about how much water or juice you drink.

What is important when creating a menu

1. When planning your weekly menu, prepare a shopping list immediately. And immediately decide on what day you will cook what. Some days, for example, chicken and fish should be included. One day you should eat a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
2. You shouldn't skip breakfast, even if you're not hungry. Every breakfast should be balanced and nutritious: 50% of the daily carbohydrate intake should be provided at breakfast, leaving 30% for proteins and 20% for fats.
3. Dinner should contain mainly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Afternoon snacks and second breakfasts are appropriate and balanced snacks between main meals. But they should not constitute a complete meal. Prepare fresh fruits for a snack (you can have a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts(the latter must be unsalted and not in volume (more than 30 g per dose).
5. When counting calories, subtract those burned during physical activity. For example, if you plan to walk around town all day or plan long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins and eat a good breakfast before leaving the house.
6. Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those who are losing weight (it accelerates metabolism, replenishes the body's needs for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but only drink high-calorie variants (lattes or cappuccinos) before lunch.

Weight Loss Mistakes

• Breakdowns for sweets and starchy foods (you should not completely exclude them, but dose the intake so as not to violate the norm of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry it without oil, over an open fire and smoke it in a natural way for no more than 20 minutes (not with artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of green vegetables.
• Hearty dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200g poached beef with a fresh cucumber).
• Frequent consumption of alcohol. It should be avoided because it is quite high in calories and can cause a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Prepare a glass of tea only an hour before meals and half an hour after.
• Be careful with salt, seasonings and sauces. All this greatly stimulates the appetite and can lead to irregularities and overeating.
• Meals should not be skipped. Always carry a bag of nuts, lemon water or a handful of raisins. This way you will limit your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

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

Snack: dried gray bread, hard-boiled egg, tomato.

Meal of the day: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.

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

Evening meal: boiled vegetables 220 g, piece of baked beef 140 g

Second day

Morning meal: a sandwich consisting of a piece of wholemeal bread, creamy cottage cheese and a plastic cucumber, 100 g of grapes, tea or coffee with honey.

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

Meal of the day: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

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

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

The 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 of banana, herbal tea.

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

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 ground black coffee.

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

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

Evening meal: 200 g of baked chicken without the skin, sprinkled with 30 g of parmesan, plus two cucumbers.

Fifth day

Morning meal: 200 g of mashed potatoes in water with 30 g of butter, a hard-boiled egg, a cucumber.

Snack: green tea and two kiwis.

Meal of the day: mushroom soup with barley 260 g, slice of dried bread or crackers and 10 g of cheese.

Second snack: homemade casserole of fromage blanc, raisins and yogurt 150 g.

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

Sixth day

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

Snack: grapefruit or pomelo.

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

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

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

Seventh day

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

Second meal of the morning: kiwi and banana.

Meal of the day: 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, a tomato.

How to start eating right

The accelerating pace of life and the products presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but of little use, and often harmful, make many people thinkpeople how to get started. eat well and include this element in your daily schedule.

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

You should therefore not:

• expect to instantly improve your health, completely change your eating preferences and habits at the same time;
• Spread your attention across multiple complex tasks at the same time;
• abruptly abandon all usual foods at once;
• elevate the harmonization of diet to the rank of an end in itself and subordinate the entire way of life to it;
• Paying attention to thoughts about food is best for directing the mind's energy in another useful and important direction.

Why you need to eat well

Compliance with the daily routine and diet, combined with the absence of bad habits and adequate physical activity, are the main conditions for maintaining the body in optimal conditions. Very often, these simple truths are remembered only at the beginning of health problems, thereby depriving a person of the opportunity to enjoy the everyday pleasures of life.

For those who already face the problem of lack of energy and physical strength, overweight, poor sleep, deterioration of skin and hair or any other disorder among the wide range caused by an unhealthy lifestyle, as well as for those who are thinking about their prevention in advance, it will be of vital importance to make the decision to switch to a harmonious diet, to follow it in practice, without delay.

The basis of a healthy lifestyle has been and remains good nutrition. Since it is the substances that enter the body with food that are the main source of strength and raw materials for the tissues of our body.

A necessary start would be to competently prepare a diet for the day.

Rules for choosing a diet for the day

Creating a balanced menu is quite simple. Having decided to improve your health and correct your figure, you should take care of the quality, quantity and timing of meals. 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).
• Don't eat a lot before bed.
• Include vegetables with every meal.
• Drink more plain water.
• Reduce the amount of simple carbohydrates.

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

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

For beginners, it is important to understand the substances each body needs for proper functioning and their ratio. 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 skin condition.

A glass of water should be consumed 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. This is due to the fact that when receiving one serving 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, a mid-day meal should contain 25-50% of the total energy value of the daily diet.

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

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

Under no circumstances should you neglect a full lunch.

What is best to eat for dinner?

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

You can favor natural yogurts, steamed poultry dishes, cottage cheese casseroles 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 the combination of nutrient-rich foods and their low calorie content.

How many calories and minerals should the body receive?

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

Particular 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, normal indicators are reduced by 20%, if he strives to gain muscle mass, they are increased by the same amount.

Average standards suggest that women consume between 1000 and 2000 kcal per day, and men - between 2500 and 5000. However, precise calculations should be made individually.

What foods should you avoid when developing a healthy diet?

Adapting the body to a new nutritional system takes time, like forming a habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the list of prohibited foods about once a week.

This will help relieve stress and have fun. However, this weakening should then be compensated by an increase in the quantity of vegetables, fruits and drinking water.

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

• rich baked goods, breads and wheat breads, made from yeast and containing additives (it would be correct to give preference to whole grains and rye without yeast);
• confectionery;
• charcuterie products;
• mayonnaise and sauces based thereon;
• canned meat and fish;
• smoked and salted meat dishes;
• Egg yolk;
• foods high in animal fats;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, particularly sweetened ones, containing colorings and flavorings.

It is particularly important to understand the importance of freshness of products and prepared meals. Even healthy foods can be harmful if not prepared correctly. Always prefer boiled and steamed rather than fried.

An example of a good daily menu

Everyone's taste preferences are individual. In addition, it is difficult to create a menu correctly for a long time. However, once you begin the path of correcting your diet, you will gradually learn many recipes and new dishes, and you will be able to choose those that suit you best.

A day or so's worth of food might look like this:

• boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you also need to add a fresh apple or orange;
• for lunch - pickle soup, steamed, boiled or baked chicken meat without added fat, preferably fillet, a piece of rye or rye bread, green tea with honey or lemon;
• during the afternoon snack, you can eat cottage cheese with fresh berries or fruits;
• A good dinner would consist of lean (uncooked) meat and vegetables.

For snacks, you can turn to vegetables and fruits; in cases of extreme hunger, you can turn to nuts and seeds. We must not forget the daily consumption of still water (around 2 liters) necessary for health.

Weekend

Some people think that on weekends they can afford to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, since such an act can negate all the benefits of the previous menu. Of course, sometimes we can treat ourselves to something that is not very useful, but in small quantities. Heavy foods can be eaten during vacations, but not every weekend.

The Saturday menu in proper nutrition 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 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 and vegetable soup. Experts recommend choosing fish as a second course. Salad – vinaigrette. The drink is a compote.
• For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dried fruits instead.
• For dinner, a great option would be ham and vegetable stew. The drink is tea.

On Sunday, you can treat yourself to a cottage cheese casserole for breakfast. It must 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 schnitzel with buckwheat and compote. An excellent option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruits. 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 a worker's life doesn't leave time for much. Under no circumstances should you give up on your decision to be healthier or your desire to lose weight.

The beginning of the journey is always the most difficult, very often we let achieve what we want without starting, only because of limited time and energy resources, but there are professionals ready and willing to provide competent assistance.

If you don't have time to take care of your diet, you can order fresh, well-balanced cooked meals for delivery. It is very simple to choose your own foods in the section that corresponds to your objective (lose weight, stay in 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 products and the nutrients they contain.

Upon 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 specialists will eliminate the need to study numerous videos, view photos and read articles in order to expand your culinary range.

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