Proper nutrition for weight loss: menu for every day

A diet for weight loss according to the correct nutritional system (PN) can be treated in different ways. You can criticize it and find flaws in it, or you can fanatically stick to it all your life and enjoy your appearance. But the fact that the PP system is effective and has helped thousands of fat people who gave up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not just about cabbage salads and steamed fish. As part of the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which satisfy the needs of the body and are worthy of inclusion in the correct nutritional plan of every person!

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 cereals except semolina, and cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20%are healthy proteins (lean meat, any kind of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugars.
• Combine meat with vegetables and fruits.
• If you really want it, you can eat something sweet. However, do not exceed the permissible limit of sugary products per day - 5 teaspoons. Better yet, replace 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 consumed 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 renews cells and maintains muscle performance. If you avoid meat and poultry, you should consume plant-based proteins, which are found in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast foods and sauces, and canned foods. Ketchup also has large amounts of sugar and salt added to it.

Deadlines

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 adhering to proper nutrition, you won't have to give up your favorite and unhealthy foods at all. However, you should strictly control the timing 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 even must 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!

Which diet can be considered correct?

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

Counting them is necessary to ensure daily requirements. It is also important to follow other rules that allow proper nutrition. 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 dishes, braise or bake. 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 require adherence to a strict menu. It must be composed 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;
• Every meal should contain 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.

Typically, people who adhere to proper nutrition create a menu for the week in advance and then simply prepare the dishes after that. Below is an example of such a diet, where the necessary products have already been selected. Of course, changes can occur if, for example, a person does not eat a certain type of food.

How to create a diet plan for weight loss

Individually planning your own menu for the day, week, month will help you develop the habit of eating correctly and precisely. Fractional nutrition - at least 3 times and preferably 5-6 times a day - is the key to nutritional discipline. There is no need to interrupt or rearrange your usual daily routine. When making a plan, rely on your lifestyle.

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

• Have breakfast at 7: 00 am
• At 10: 00 a. m. you will have a second light breakfast
• At 1: 00 p. m. we go for lunch
• 4: 00 p. m. Time for afternoon tea
• Dinner at 7: 00 p. m

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

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

Therefore, adapt your meal plan to your daily routine.

Main recommendations

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

To lose weight properly, you need to keep track of the calories in all the foods you eat. To do this, get a notepad or a special application on your phone and also make notes 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 decide immediately which day you want to cook something. For example, certain days should include chicken and fish. In 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 don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should occur at breakfast, 30% proteins and 20% fats.
3. Dinner should contain mostly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not become a full meal. Prepare fresh fruit for a snack (you can have a banana, 150-200 g of grapes, a large apple), fresh or cooked vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the latter should). take be unsalted and not included in the quantity. more than 30 g per dose).
5. When counting calories, subtract the calories burned during physical activity. For example, if you run around the city all day or have a long-distance cyclocross planned, increase your diet for that day. Plan on 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 cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for losing weight (it speeds up metabolism, meets the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but high-calorie options (latte or cappuccino) only before lunch.

Failure to lose weight

• Failures in sweets and starchy foods (they should not be completely excluded, but the intake should be dosed so as not to violate the norm of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry over an open fire without oil and smoke naturally (not with artificial smoke) for no more than 20 minutes.
• Prefer raw vegetables and fruits over cooked and baked foods and consume a maximum of all types of vegetables.
• Heavy dinner with large portions. Boil or braise meat or fish and be sure to add fresh vegetables (e. g. 200g of poached beef with a fresh cucumber).
• Frequent drinking of alcohol. It should be avoided as 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. Brew a glass of tea just an hour before meals and half an hour after.
• Be careful with salt, spices and sauces. All of this greatly stimulates the appetite and can lead to irregularity and overeating.
• Meals should not be skipped. Always take a bag of nuts, water with lemon or a handful of raisins with you. This way you curb your appetite and avoid overeating during a late meal.

Sample menu for the week

The first day

Morning meal: rice 200g, butter 10g, a banana or 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 g.

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

Dinner: boiled vegetables 220 g, baked piece of beef 140 g

Second day

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

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

Daily meal: 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 tea.

Dinner: 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: casserole with cottage cheese, semolina, 150 g banana, herbal tea.

Dinner: 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 brewed black coffee.

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

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

Dinner: 200 g baked chicken without the shell, sprinkled with 30 g Parmesan, plus two cucumbers.

fifth day

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

Snack: green tea and two kiwis.

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

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

Dinner: baked hake 200g and seaweed 100g.

sixth day

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

Snack: grapefruit or grapefruit.

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.

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

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 cheese – 250 g, boiled chicken fillet – 100 g.

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

Dinner: steamed fish cutlet 150 g, boiled white rice 100 g, a 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 that are imposed by advertising are convenient to use, but not useful and often harmfulMany people think about how to start eating right and include this article in their daily plan.

In addition to knowing how to portion and balance your menu most effectively, it's helpful to consider the psychological aspect and ensure you have the right approach to changing your eating habits. Whatever the purpose of the diet, in order to realize the desire to lose weight or improve well-being, it is very important to develop the right attitude to the problem.

Therefore you should not:

• Expect an immediate improvement in your health and a complete change in your eating preferences and habits;
• Focus on multiple complex tasks at the same time;
• abruptly give up all usual foods;
• make the harmonization of nutrition an end in itself and subordinate the entire lifestyle to it;
• Paying attention to thoughts about food is better for directing the energy of the mind in another useful and important direction.

Why you need to eat right

Compliance with the daily routine and diet, coupled with avoiding bad habits and sufficient physical activity, are the most important conditions for keeping the body in optimal condition. Very often, these simple truths are only remembered when health problems arise, depriving one of the opportunity to enjoy the everyday joys of life.

For those who are already faced with the problem of lack of energy and physical strength, obesity, poor sleep, deterioration of skin and hair or any other of the numerous disorders caused by an unhealthy lifestyle, as well as for those for whom this is the caseIf you think about prevention in advance, it is crucial to make the decision to switch to a balanced diet and put it into practice without delay.

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

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

Rules for choosing a diet for the day

Creating a balanced menu is easy. Having decided to improve your health and correct your figure, you need to pay attention to the quality, quantity and timing of food intake. The food should be fresh, the diet varied and properly distributed throughout the day.

• It is better to eat more often and in small portions (not three times, but 4-6).
• Don't eat much before bed.
• Add vegetables to every meal.
• Drink more plain still water.
• Reduce the amount of simple carbohydrates.

Your decision to eat healthy will be rewarded with improved health, overall well-being, weight loss and a strengthened immune system.

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 gain an understanding of what substances each body needs to function properly and their relationship to one another. The key to a balanced menu is the correct 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 clear, not cold, water (if the acidity of the stomach allows it, with the addition of natural fresh lemon juice). This will help invigorate the digestive system and prepare it 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 meals, slowly, in small sips.

Contrary to popular belief, a nutritionist's advice regarding morning meals concerns the exclusion of sweets. This is because when the body absorbs one portion of glucose, it needs 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 meal in the middle of the day should contain 25 to 50% of the total energy value of the daily diet.

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

• the beginning of the meal is soup;
• Drinking hot (other than cold) drinks;
• the interval between lunch and the previous meal should be at least 2-3 hours;
• It makes sense 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?

A balanced diet dinner contains a minimum of calories. Consuming carbohydrates should be avoided. However, this meal should not be completely excluded from the diet - it leads to serious dysfunction of the digestive system.

You can give preference to natural yogurt, 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 lies in combining nutrient-rich and low-calorie foods.

How many calories and minerals should the body receive?

The body's calorie needs are calculated using formulas that contain data on the following parameters of a particular person:

Particular attention should be paid to the current condition of the body, occupational stress, lifestyle and the goal that a person sets for himself when choosing proper nutrition. If he is driven by the desire to lose weight, the normal indicators are reduced by 20%, if he wants to gain muscle mass, they are increased by the same amount.

Average standards assume that women consume between 1, 000 and 2, 000 kcal per day, men between 2, 500 and 5, 000. However, precise calculations must be made individually.

What foods should you avoid when following a healthy diet?

Adjusting your body to a new nutritional system takes time, just like developing a habit. If you can't eliminate all junk foods at once, you should do it gradually, allowing yourself something from the forbidden list about once a week.

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

A list to help you limit harmful foods in your diet:

• rich, yeast-based and additive-containing baked goods, breads and wheat bread (it would be correct to prefer whole grain and rye without yeast);
• Confectionery;
• sausages;
• 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, especially sweet ones, that contain colors and flavors.

It is especially important to understand the importance of freshness of produce and prepared meals. Even healthy foods can be harmful if not prepared correctly. Always prefer boiled and stewed dish over fried.

An example of the correct menu for the day

Everyone's taste preferences are individual. In addition, it is difficult to create a menu correctly over a long period of time. However, if you take the path of nutritional correction, you will gradually learn many recipes and new dishes and be able to choose the ones that are best for you.

A daily meal could look something 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 - cucumber soup, steamed, boiled or baked chicken meat without added 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 would be some lean meat (uncooked) and vegetables.

As a snack you can use vegetables and fruits, if you are very hungry you can use nuts and seeds. We should not forget the daily consumption of plain water (approx. 2 liters), which is necessary for health.

The weekend

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

The menu for Saturday, with proper nutrition, could look like this:

• Breakfast includes oatmeal and baked apple. You should use tea as a drink. It is important to understand that you should not add sugar to tea. If you want to sweeten the drink, we recommend using 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.
• As an afternoon snack, you can eat yogurt and add nuts. You can also choose dried fruits instead.
• For dinner, a ham and vegetable stew would be a good option. The drink is tea.

On Sunday, you can treat yourself to a cottage cheese casserole for breakfast. It should be flavored with honey. You can also eat toast with tea. For second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlets with buckwheat and compote. As always, an excellent option for an afternoon snack would be 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 healthily, consistency is the key to success. Only long-term lifestyle changes can bring real benefits. The modern rhythm of life for a working person often doesn't leave much time. Under no circumstances should you give up on your decision to live healthier or your desire to lose weight.

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

If you don't have time to worry about your food, you can order fresh and balanced ready-made meals for delivery. It is very easy to choose foods from the range that corresponds to your goal (losing weight, keeping fit after a diet, gaining muscle mass, etc. ). For the calendar and working week, a menu is offered with a detailed description of the composition of the products and the nutrients they contain.

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

The ability to use the services of respected and competent specialists eliminates the need to study numerous videos, view pictures and read articles to expand your culinary offerings.

There is no reason to put off your healthy eating plan. Do it today.