Learning to compose a healthy nutrition menu. Slimming and health menu. The essence and principles of healthy eating

Only proper nutrition for losing weight by day, the recipes for which are proposed in this article, will help you achieve harmony. Without changing the diet, physical activity will not bring the desired result.

V ordinary life we starve and overeat instead of balanced, separate and regular meals. Fitness girls who train 3-4 times a week should know how to replenish energy costs harmlessly for the figure.

Diet basics. Where to start and why you need it.

Proper nutrition for the whole day - a guarantee of health and harmony: using recipes for losing weight, you will readjust to the correct regimen without torment and starvation. It should be noted that supply system designed for every day has many advantages:

lack of hunger and stomach cramps;
individual menu planning;
lack of categorical taboos.

The only difficulty with the proper nutrition menu is the long-term process. A diet based on healthy food will be more effective when you exercise or get a massage. Slimming exercises at home are suggested in this video.

List of products for weight loss: proper nutrition of the menu for every day

Based on healthy foods containing fiber, minerals and vitamins, you can make individual menu... The beneficial properties of vegetables, fruits, legumes, fish should not be underestimated. All weight loss products can be divided into main categories:

Protein;
Dairy;
Cereals;
Nuts;
Vegetables fruits.

Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be eaten more than four times a week. Chicken and turkey are the best meats for those who are losing weight. For example, Ducan's diet, known all over the world, suggests combining pure protein with vegetables at the stage of alternation. You can learn more about this power system in this video.

The calorie content of an egg is only 80kKl, proteins and vitamins are perfectly absorbed by the body.

Without dairy products, you will not get rid of those extra pounds. Linoleic acid and calcium contained in kefir and cottage cheese help to satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.

Many fitonies refuse cereals, and in fact cereals help you lose weight, as they remove toxins from the body. Cook in water without oil.

Barley is hypoallergenic, and millet lowers cholesterol levels. Buckwheat is a source of iron, and oatmeal has a cleansing effect, therefore it is considered a beauty product.

No vegetables even daily workouts in the gym will not help make your figure slim. Pay attention to the items that must be on your menu. Carrots and tomatoes remove cholesterol, protect against cancer. Zucchini, celery, and beets can improve bowel function. Cucumber and cabbage make muscles more resilient, while pumpkin boosts metabolism.

Proper nutrition of the menu for a week: recipes for every day for health and slimness

You won't get results without a diet. How to lose weight if half of the daily ration is eaten by you during dinner, and there is simply no morning meal?

The secret of proper nutrition for weight loss is simple - calorie expenditure should be greater than the amount of food consumed for energy. The table of calorie content of products will help to compose an individual menu.

Using mass index calculator, you will be able to get your ideal weight taking into account age, height, physique. By calculating your body mass index, you will understand how many extra pounds you need to lose.

Healthy and proper nutrition for every day is an ideal scheme for losing weight, and recipes for dishes do not require lengthy preparation. We offer the option of proper nutrition: a menu for every day will help to achieve weight loss and avoid the lack of valuable micronutrients.

For breakfast- cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90kKl / 100gr.

Casserole

For cooking, you will need such Ingredients:

Eggs-3pcs;
Sugar - 100g;
Cottage cheese-500gr;
Semolina-2 tbsp. l;
Raisins and dried apricots-50gr;
Sour cream -100gr;
Salt.

The semolina is combined with sour cream and mixed to swell for half an hour. Pour boiling water over raisins and dried apricots. Cottage cheese is rubbed through a sieve or chopped with a blender to make the casserole more fluffy. Sugar and eggs are added to the mashed curd mass. Pour semolina with sour cream into the total mass.

Excess moisture from dried apricots and raisins is eliminated by blotting with a napkin. The form is greased with butter and the mass is spread into it. The dish is placed in the preheated oven up to +180 degrees. Bake for 40 minutes before golden brown... When serving, garnish with fruits, sour cream.

Lunch meal necessarily includes a hot dish. We suggest making delicious rice soup with squid and peas. The calorie content of the dish is 145kKl / 100gr.

Squid and Rice Soup

For cooking you need such Components:

Squid fillet-400gr;.
Rice - 2/3 cups;.
Green peas - 1/2 cup ;.
Bulb;.
Butter-1 st. l ;.
Salt, spices, herbs.

Rice groats are boiled until half cooked, and the vegetables are cut into strips and sautéed in oil. Squid peeled, cut. Vegetables are placed in the broth, after 15 minutes, rice, squid and peas are added. Cook until tender. Sprinkle with herbs before serving.

Dinner should be satisfying and light. The ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80kKl / 100gr.

Stuffed zucchini

To create a culinary masterpiece, you will need such products:

Minced meat - 300gr;
Zucchini - 2 pcs;
Rice - ½ cup;
Carrots-1pc;
Onion-1pc;
Broth-1 glass;
Sour cream and tomato paste - 1 tbsp each l;
Salt, garlic, pepper.

Zucchini is cut into transverse pieces, after removing the pulp. Rice is boiled until half cooked and mixed with minced meat. Courgette "boats" stuff with the mixture, put in a mold and pour over the sauce.

For the preparation of the sauce, zucchini pulp, carrots and onions are used.

The ingredients are stewed in a skillet with a small amount of oil, garlic, broth (water) are added. At the final stage - they put tomato paste with sour cream, salt, pepper.

The zucchini in the sauce is stewed for 40 minutes under the lid. Sprinkle with fresh herbs when serving.

Proper nutrition: proven recipes for guaranteed results

Usually, phyto-babies do not have enough patience and time to check the table of proper nutrition and calculate the calorie content of each piece. If scrupulousness is not your character, use a diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!

The peculiarity of the diet plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes, and do not get stuck on the same items.

Breakfast

Cottage cheese with sour cream and fresh fruit.
Chicken breast or salmon sandwich. A glass of kefir, yogurt.
Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
Omelet of 3 eggs, fruit salad.

Dinner

Vegetable rice cream soup.
Vegetable lasagna.
Goulash with whole grain pasta.
Cauliflower, breaded.

Dinner

Vegetable stew with chicken breast.
Seafood with brown rice.
Boiled beef with vegetables.
Cottage cheese casserole and salad.

When building a menu of proper nutrition, do not forget that prohibited such positions as fast food, baked goods, confectionery, dry mixes and muesli remain. Give up carbonated drinks and alcohol - and you will see the result in a week. Fatty and smoked food leads to acne, acne, problems with oily hair. Having cleared your menu of harmful products, you will see not only a decrease in volume, but also external signs of a healthier body. Video healthy eating for every day will help you achieve your desired goal.

Snack options: eating right

The high-calorie nuts give you a feeling of fullness, making them ideal for snacks. Peanuts, walnuts and pine nuts rejuvenate and accelerate metabolic processes. Daily rate- no more than two walnuts or 20 almonds.

Foods containing fiber - berries and fruits. Delicious treats save you from hunger between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. The beneficial properties of these fruits are known to everyone.

Alternatively, you can use crackers with low-fat cheese. Help to get rid of the annoying feeling of hunger raw carrots, mango, dried cherries. Drink a glass of plain kefir or yogurt.

Tips for women after 30-40 years. Where to begin. How to plan.

V mature age the body begins to change. If you can lose weight at 20 in just a week, then after the 40-year mark, metabolic processes slow down, and therefore, fat is deposited. The main recommendations for nutrition are:

Get plenty of calcium, protein, and water.
Minimize carbohydrates and fats.
Fluid restriction can lead to sagging skin.
You can keep your body weight normal with the help of fasting days.
Needed optimal program workouts.

The optimal amount of calories per day is 1500. You can calculate the amount more accurately using a simple formula: the weight is multiplied by 22 and subtracted by 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day will be lazy oatmeal, which you can cook the day before.

Oatmeal for the lazy

Cooking components:

Oatmeal - 30g;
Chia seeds - 1 tbsp spoon;
Greek yogurt - 60g;
Milk - 80ml;
Honey - 1 hour l;
Pomegranate seeds;
Coconut flakes;
Cinnamon or sugar - 1 tsp;
Raisins - 1st tbsp. l;
Nuts - 1 tablespoon

Several types of oatmeal can help you gain energy in the early morning. These ingredients are designed to make two desserts different types... The dish does not require cooking, and overnight the porridge will acquire a soft consistency. The video below will help you get the most tasty breakfast without much hassle.

Proper nutrition for weight loss: combining products

Did you know that the wrong combination of products can lead to weight gain, disruption of the gastrointestinal tract? Protein foods are combined with kale, beans, zucchini, spinach and other starch-free foods.

Starchy ones are supplemented with herbs, radishes, tomatoes and radishes. It is not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.

Fruit with nuts is the perfect combination. Eat the gifts of the garden for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.

You do not need to memorize the calorie content of all positions. Just pay attention to the content of BJU and the number of calories when shopping for goods in the store. Perfect correct harmony- get up from the table with a slight feeling of hunger.

Even if you've pampered yourself with a dessert or cake, don't panic. Stress contributes to the fact that you will absorb food in unrealistic quantities, without feeling the taste and satiety. Knowing that there is a "sin" behind you in the form of an excess of calories, work out what you eat during exercise.

Systematic proper nutrition for weight loss by day- much better than rigid diets: recipes for simple and healthy dishes diversify your diet.

There are many different diets, but they all don't work the way we would like. Often people face problems: either the diet is so meager that one does not want to sit on it for a long time, or the efforts made have such a minimal effect that as a result, the desire to continue eating like this for a long time disappears. And there is a breakdown. What to do?

Is it possible to lose weight on proper nutrition

If you eat right and follow a healthy lifestyle, then you will not need to think about your figure, since such food itself helps to reduce excess weight and maintain health.

Proper nutrition for weight loss: a menu for a week, a table of products are the main components in losing weight without harm to health

This article will look at proper nutrition, provide tables of foods that can help you lose weight, and provide different menus to help maintain a balance between filling and low-calorie foods.

To lose weight on proper nutrition, you do not need to do violence to yourself and deprive yourself of long term favorite dishes. You can eat familiar foods in a certain, correct combination and forget about the feeling of hunger.

In order for such nutrition to lead to the expected result, several rules should be followed:

calculate the calories of consumed foods;
check the composition of food;
prepare food correctly;
observe the daily routine.

Being on the right diet, you can sometimes allow yourself even forbidden food in not a large number... This approach helps to reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that junk food should be several times less than healthy.

But such food is not conducive to too drastic weight loss because the calorie reduction is only 500 calories per day. This means that weight reduction will be only 1.5 kg or 2 kg per month.

But if you add sports to such a diet, the result will increase significantly. In this case, you can lose weight even by 7-8 kg per month.

Is it possible to lose weight on baby food

Baby food can also be attributed to proper nutrition. Boiled vegetable, meat or fruit purees are very good at reducing weight, as they are quickly absorbed by the body.

To the pluses of the diet baby food can be attributed not only to the rate of weight loss, but also the convenience of eating. After all, you do not need to cook such food, you can just open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook on your own, then you just need to boil and then grind your favorite food in mashed potatoes.

But there are drawbacks to such a diet. One of which is a small amount of fiber. Therefore, if you follow the diet for more than a week, you need to include green vegetables in your diet. Another disadvantage is the minimal choice of dishes. So such a diet can get boring soon.

Interesting fact! The baby food diet was developed by Tracy Anderson, who is Madonna's personal trainer. Many celebrities have already tried the effect of this diet on themselves.

How to eat right to lose weight (the basics of proper nutrition)

It is best to opt for low-fat cooked foods. Raw vegetables and fruits can be eaten in unlimited quantities because they are too low in calories.

For example, you can eat cucumbers or tomatoes even in the evening to satisfy your hunger. But it is better to exclude fried, fatty and starchy foods from the diet, such foods are very heavy for the body and contribute to its slagging, the formation of harmful cholesterol.

To make it easier to understand how much food you need to eat for weight loss, you need to count all the calories consumed per day and subtract 30% from this amount. The resulting amount is exactly the amount of calories that will not cause obvious discomfort and will contribute to weight loss by 1-2 kg per month.

Slimming diet

The process of losing weight largely depends not only on the choice of foods, but also on the diet. In addition to traditional breakfast, lunch and dinner, snacks are allowed, but they should be as low in calories as possible. Raw fruits and vegetables are best for this.

Eating is best done at a time like this:

List of foods for proper nutrition and weight loss at home

To make it easier to navigate what can be consumed with proper nutrition and what not, there are tables of healthy foods. They indicate the number of calories and the ratio nutrients... These tables help you navigate when choosing a product for your main meal or snack.

What foods you need to eat to lose weight

Cooked food	Quantity in g and ml	Fats	Carbohydrates	Squirrels	Kcal
Low-fat cottage cheese	100	1,85	3,34	18,02	101
Kefir 0.1%	50	0,05	8,52	1,24	38
Hercules	30	1,85	18,55	3,68	105
Milk 1.5%	100	1,5	4,72	2,92	44
Chicken fillet	170	2,12	—	39,24	188
Buckwheat	50	1,71	35,74	6,63	172
Bell pepper	100	0,31	6,04	0,98	26
Onion	100	0,08	10,12	0,91	42
Green bean	100	0,22	7,57	1,82	33
Sunflower oil	30	13,61	—	—	120
Egg yolk	1 PC.	4,52	0,62	2,71	55
Egg white	3 pcs.	0,18	0,71	10,78	51
Tomato	1 PC.	0,24	4,83	1,09	22
Cucumber	2 pcs.	0,34	10,88	1,96	45
Olive oil	30	13,52	—	—	119
Banana	1 PC.	0,38	26,94	1,28	105
Pollock	300	2,41	—	51,55	244
Rice	50	1,11	38,36	3,92	172
Green peas	50	0,19	6,85	2,62	38
Salmon	150	22,64	—	31,18	338
Whole grain pasta	50	0,66	35,24	5,52	169
Cheese casserole	200	8,85	20,48	24,01	260

Almost all fruits and vegetables have minimal amount calories, so you can safely eat them at any time. They can also replace any foods or be used as snacks.

What foods to exclude to lose weight

With any diet, it is important to eliminate unhealthy foods. with too much fat, sugar and simple carbohydrates... Such carbohydrates are dangerous because they are quickly broken down in the body, thereby increasing blood sugar.

But this sugar decreases just as quickly, so after a while you want to eat again, which provokes a gut. In a balanced diet, sugar should be practically at the same level.

A few of the most harmful foods to avoid while losing weight are:

Weight loss food diary: how to keep it right

To know your weak spots, you can keep a food diary, which will help you control the food intake during the day and adjust the correct approach to losing weight.

There are different types of food diaries, but they all boil down to one thing - to provide ease of control:

Keep a diary can be used both in a notebook and in electronic form.
Entries should be made daily, preferably immediately after meals.
Be sure to indicate meal time.
For convenience you can make a table where the amount of food, calorie content, the presence of protein, fat and carbohydrates will be recorded (as shown in the table).
Amount of food it is better to indicate in grams and milliliters.
Calorie counting and the amount of fat will help make certain programs.
Diary you must always have it with you.

Slimming nutrition program

There are many weight loss nutrition programs. It all depends on lifestyle, sports, individual preference and the ability to comply with the rules of the program. Almost every program is based on adherence to the diet, and control of food consumed.

Meals must be adjusted to the daily routine.... For breakfast and lunch, you can eat high-calorie foods with carbohydrates, and for dinner it is better to consume low-calorie protein foods.

You also need to take into account daily physical activity. If low physical activity is planned, then the number of calories should be reduced. And with increasing loads, the calorie content of the diet increases.

Note! Any nutritional program for weight loss works much better if you play sports. After training, it is better to eat at least 30-40 minutes. Foods should contain fiber and protein.

Healthy (balanced) diet for weight loss

Anyone who wants to reduce body weight has probably heard this phrase more than once: "To become thinner, you need to eat less!"

However, proper nutrition for weight loss does not imply a decrease in the amount of food itself, but a decrease in calories consumed.

In order for the weight to decrease, you need to consume about 1500 kcal per day. Also, food should be balanced. That is, you need to observe the proportions of protein, fat and carbohydrates in the ratio of 40-30-30%.

Dietetics - proper nutrition (diet) for weight loss: menu for a week

Nutrition is a science that helps women keep fit. Many nutritionists recommend learning how to eat right in the first place. To do this, you must adhere to the rule of the golden mean - consume almost equal amounts of nutrients, as well as reduce the number of calories so that more of them are burned than entered the body.

For starters, you should try to compose yourself a menu for a week, calculating the number of calories and nutrients in the foods you eat. The table above will help in this, and the approximate list of menus presented below, in which products can be replaced with equal calories.

Healthy nutrition menu for weight loss for a month

For such a diet, you need to eat a sufficient amount of protein-rich foods for a month. It is simple to calculate it: you need as many grams of protein as a woman weighs a kilogram. This number is then multiplied by a factor of 3.3. You need to consume the received amount 2-3 times during the day.

It is imperative to eat more vegetables and fruits, drink juices and teas. Sugar should be replaced with stevia or dried fruit, and bread with bran. Drink about 2 liters of liquids a day.

Three meals a day for weight loss

The daily food volume should be divided by 3 times. The menu below can be consumed for breakfast, lunch and dinner. Depending on whether a menu is drawn up for a week or a month, they choose 2-3 dishes for themselves, which are replaced daily in accordance with their calorie content.

Healthy breakfast (proper nutrition for weight loss)

50 g of porridge (oatmeal, buckwheat, rice, pearl barley, wheat),
50 g of boiled fish
50 g of boiled chicken meat,
150 g vegetable salad
fruit salad,
30 g granulated bran,
100 g of cottage cheese 0% fat.

You can choose from drinks 150 ml of juice, tea, coffee with milk or compote.

Healthy lunch (proper nutrition for weight loss)

Healthy dinner with proper nutrition for weight loss

Be sure to eat 30 g of granular bran and 200 g of vegetables or fruits. You can drink it with low-fat yogurt, kefir or tea. You can eat boiled vegetables, poultry fillets or lean meat - boiled or baked. But no more than 50 g.

If the food eaten for breakfast or lunch is not enough, you can eat fruits or dried fruits for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.

Nutrition for weight loss and sports

If you just eat right, weight loss is not so effective. And if you still go in for sports, your body weight decreases much faster. But here you need to follow some principles of nutrition.

The body stores fats in case of energy shortages. That's why, to force him to waste these safety reserves, you must not eat before training... And to eat in about 2 hours, so that it is not difficult to study, you should definitely.

Food intake should be carbohydrate, but in small quantities. So the body will be sure that food is entering it, and will not drive you crazy during training with a feeling of hunger. And he will take the missing part of the energy from fat reserves.

You can eat oatmeal or buckwheat porridge, vegetables and fruits.

It's important to know! If you experience dry mouth, drowsiness, or a deterioration in mood, this may indicate a lack of water in the body. Weighing 70 kg, the daily water consumption is 2 liters. With more weight, calculate the amount based on your body weight - for every extra 10 kg you need 250 ml of water.

Post workout nutrition for weight loss

After training, you need to give the body some more time to burn reserve fats, and only after 2 hours you can start your first meal. Now we need protein products: cottage cheese, egg white, boiled chicken, boiled seafood. A vegetable salad with a spoonful of vegetable oil will also not be superfluous.

If you feel very hungry after training, you can drink juice, yogurt, or tea.

Fractional (five times a day) food for weight loss: menu for a month

This system involves eating every 2-3 hours. When losing weight, portions should be small, but contain enough calories to feel normal.

Food must have useful properties even if it's a snack. The basic principle of this food is that during the day you need to eat 3 times a hot dish and snack twice on something light. Sweets are allowed only 1 time, and only 1 slice.

Approximate fractional meal menu:

Breakfast may consist of cereal and fruit. You can drink tea or coffee.
For lunch necessarily soup, baked or raw vegetables and lean meats (chicken, turkey).
Have supper can be boiled fish, meat or eggs in combination with vegetables.
Snacks- fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
Before bed if desired, it is better to drink kefir.

Fractional nutrition for weight loss, reviews of losing weight

Considering the reviews of women who are losing weight on such a diet, it can be argued that this diet reduces weight slowly, but the desired effect lasts much longer than with rapid weight loss. In addition, this method can be used by everyone without age and health restrictions. Therefore, we can safely say that such a food system is much better than others.

Separate meals for weight loss: menu for a week

In order for food to be better absorbed by the body, it must be consumed separately, dividing it into proteins and carbohydrates. And this is necessary so that for the digestion of carbohydrates, gastric juice, neutral in acidity, is released. And proteins need a more acidic environment, while carbohydrates are not absorbed in such an environment.

From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, it is customary to divide them into groups. When compiling a menu, it is imperative to take into account the compatibility of products.

Separate food table for weight loss

Useful material	Products
Squirrels	Meat, fish products, cheeses, beans, nuts and cereals
Simple carbohydrates	All sweet and acid-free fruits - bananas, dates, pears, etc. As well as sugar and sweet syrups.
Complex carbohydrates	Wheat, rice, potatoes come first. On the second - pumpkin, zucchini, green peas, beets, carrots and cabbage. The rest of the vegetables and herbs are very low in carbohydrates.
Fats	All vegetable oils, avocados and nuts, fatty fish.
Sour fruit	Lemons, grapes and more.
Semi-acid fruits	All fruits and berries that are sweet in taste with a low acid content - pears, plums, sweet apples, and so on.

It's important to know! Foods that contain more protein or carbohydrates are not compatible with each other. But they can be easily consumed with fats and fruits.

Separate food for weight loss, reviews of those who have lost weight

From the reviews about this type of food, one can judge that at first it will be quite difficult to get used to such a diet, since our usual dishes are too far from such a system. You will need to re-learn to cook and get used to new tastes. Some girls observed a change in mood and stress, which was associated with the inadequacy of separate nutrition.

Another category of those who lost weight on this system claims that the reverse transition to a mixed diet is quite difficult due to the body's addiction to light and well-absorbed food. Many even enjoy staying on this diet.

But all the reviews about this food unanimously claim that such a system works flawlessly and with its help you can lose 10-25 kg in weight within 3 months. This is an excellent diet for those who are very overweight.

Intuitive nutrition, reviews of those who have lost weight

Intuitive eating is more of an anti-diet. Here you can eat whatever you want, you just need to control the amount of food eaten so as not to overeat.

Interesting fact! Intuitive eating was created by Stephen Hawkes, who also long time suffered from overweight... He tried many diets and came to the conclusion that they all give short-term results.

Then he began to listen to the desires of his body and eat only those foods that he wanted. Stephen argued that everything depends only on the psychological factor.

We present a menu of proper nutrition for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more enemies of diets among professional nutritionists. Many experts are convinced that it is not at all necessary to torment your body with diets or exhausting mono-diets to bring your body into the required condition. It is necessary to influence not the symptom of the problem, but its cause. And the reason in 90% of cases is the same - the wrong lifestyle and diet!

In an attempt to lose extra pounds without professional support, many people, especially women, earn themselves chronic diseases. internal organs... Agree given price too big and not worth it slim figure... This does not mean at all that beautiful figure should not be, just the opposite, but there should be a rational and deliberate approach in everything!

Healthy eating principles

Following the principles healthy way life and healthy nutrition, you can not only achieve the desired result, but also, most importantly, keep your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Be aware that if someone promises you a momentary result, you are simply deceived, well, or they put your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should smoothly change your diet and lifestyle! Only by following the principles of proper nutrition, you can painlessly normalize your metabolic processes and easily bring your figure into the desired shape!

Let's take a look at the basic principles of good nutrition:

Fractional food. Do not overeat in one sitting, it is better to eat less, but more often!
Obligatory breakfast... Forget about a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the day!
Give your supper to the enemy... It is not necessary to give directly at all. A light supper of it 3 hours before bedtime is ideal.
Water is our everything... 1.5 - 2 liters of water - this is how much a healthy person should drink every day.
Sweet only for dessert... A sweet snack is the most useless and even harmful meal. Minimize your sugar and fast carbohydrate intake.
Take away from your diet of fried fatty foods, minimize the use of alcohol and salt.
More fiber... It is found in large quantities in vegetables and fruits.
Do not drink with meals... Are you used to drinking tea? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
Chew food thoroughly... Do not swallow food pieces, as this not only complicates the digestion process, but can also lead to oversaturation. The feeling of satiety comes some time after eating, so never rush through your meal.

At first glance, it seems that a lot of restrictions are needed here, and a bunch of rules must be followed. The habit will do the trick! Remember, the main thing is to start. It is not necessary to start observing everything at once, if it is difficult for you. Move from point to point, transferring it from the category of "rule" to the category of "habit".

Following these principles of healthy eating, you normalize your digestive and metabolic processes, tone the body, and fill it with strength. In addition, proper nutrition is the most important prerequisite for losing weight without harming your health!

Weight loss nutritional menu

We present you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can compose for yourself 2-3 similar menus in order to alternate them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruit with tea, or an apple.	Steamed vegetables, a steamed beef cutlet, a glass of kefir.
Tuesday	Oatmeal 200 g traditional on water or skim milk, berries.	Favorite fruit or beetroot salad with crisps.	Steamed fish - 100 g. Tomato, fresh cabbage and greens salad.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelet of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Mashed potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with mushrooms. Green salad.
Friday	Oatmeal 1 glass.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 dietetic bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Hard boiled eggs 2 pcs, stewed carrot with apple.	Fresh fruits.	Tuna with vegetables. Mushroom cream soup.	Vegetable salad or a handful of dried fruits with tea.	Braised white cabbage, cottage cheese or kefir.
Sunday	Barley porridge 1 glass. A handful of nuts or dried fruits.	Fresh fruits.	Oven baked turkey or chicken breast - 200 g. Vegetable soup and fresh vegetable salad.	Skim cheese.	Boiled or steamed fish. 1 glass of kefir.

Depending on your initial weight, or rather its excessive volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body needs to get all the vitamins and minerals it needs from your food. You should not risk your health for the desired numbers on the scales!

What foods can you eat?

What foods shouldn't be eaten?

Try to eliminate or minimize your intake of the following foods:

Weight loss nutrition principles

In order to eat not only right, but also at the same time to lose weight, it is necessary to observe one most important principle - you need to consume less calories than spend. Everything proceeds from this principle, from this principle you need to build your menu.

If you are used to consuming, say, 3000 kcal per day, while not having any physical activity and ask the question "where does excess weight come from?", then you just need to look at things objectively. At a minimum, you need to activate and do physical exercise, bring your diet in line with permitted and prohibited foods, and gradually reduce the amount of daily calories consumed.

Do not do it overnight, otherwise it will be very stressful for your body! Adjust your diet, step by step, until you start losing weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

Chicken fillet - 200 g;
Onions - 50 g.;
Carrots - 100 g.;
Salt to taste;
Greens to taste.

PREPARATION

Rinse the fillets well under cold water;
Pour water into a saucepan, add salt, put on fire;
Peel vegetables, put in boiling water along with chicken fillet;
Cook for 10-15 minutes over low heat;
Remove the fillets, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

Buckwheat - 1 glass;
Lean minced meat - 450 g;
Onions - 2 pcs.;
Egg - 2 pcs.;
Creamy horseradish - 2 tablespoons;
Garlic - 1 clove;
Wheat flour - 3 tablespoons;
Salt to taste;
Ground black pepper a pinch;
Pinch of sugar;
Grape seed oil for frying;

PREPARATION

Boil buckwheat until crumbly;
Scroll the low-fat minced meat through a meat grinder with onions, season with sugar with black pepper. Knead the resulting mass thoroughly;
We mix buckwheat porridge and minced meat;
Meanwhile, boil the eggs, rub them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is a filling for cutlets;
We divide the minced meat into portions, form cakes, in which we put 1 spoonful of filling;
Blind cutlets, roll them in flour;
Fry the cutlets in grape seed oil. We do this over low heat on both sides. Bring to readiness in the oven if necessary. Bon Appetit!

CABBAGE BAKING

INGREDIENTS

White cabbage - 500 g;
Carrots - 1 pc.;
Tomatoes - 2 pcs.;
Processed cheese - 50 g .;
Sour cream - 300 ml.;
Greens - 1 bunch;
Chicken egg - 4 pcs.;
Onions - 2 pcs.;
Allspice - 1 pinch;
Salt - 1 pinch;

PREPARATION

We wash the cabbage and chop it;
Lightly fry the cabbage in a pan with butter;
We clean the carrots, grate them, and then add them to the cabbage;
Peel the onion, chop it finely and add to the pan;
We wash the tomatoes and herbs. We cut the vegetables into small dollys, chop the greens. Add the ingredients to the pan. We continue to fry .;
Beat sour cream, eggs and cheese in a container until smooth;
Pour the contents of the pan into a baking dish, and pour the resulting sauce. We bake for 20 minutes in the oven at 180 degrees. Bon Appetit!

166 votes

It is no secret that a healthy diet is a guarantee of health and harmony. Various diets can help you lose weight. However, any diet is a temporary measure, which provides for the subsequent transition to a properly balanced diet. Otherwise, the achieved result cannot be consolidated. If you decide to get rid of extra pounds once and for all and gain self-confidence, start eating right.

Principles

The rules of proper nutrition are quite simple, but they work flawlessly. By eating a balanced diet, you will gradually lose weight and gain the ideal one for you. physical fitness... To make the process of losing weight more intense - exercise. Try to move as much as possible. Even if you don't go to the gym, stop using the elevator and you can get rid of 2 - 5 extra pounds a month.

Mode: you need to learn to eat at the same time.
Calories: Eat a variety of foods, but count the calories. It will quickly become a habit.
For weight loss, it is important to burn more calories than you consume. The menu should be varied.
Eliminate fast food and convenience foods from your diet.
Fish and meat are a source of essential protein for the body. And the squirrel is a faithful ally of a slender figure.
It is also recommended to exclude confectionery from the diet, but if you have a sweet tooth, reduce their consumption to a minimum, or replace some sweets with others. For example, instead of high-calorie desserts, eat fruit jelly or marshmallows.
Fresh fruits and vegetables are an indispensable part of a healthy diet. Try to consume them every day.
Porridge (oatmeal, rice, buckwheat, barley) is the basis of proper nutrition.
Try to eat less fried foods.
Learn to drink sugar-free coffee and tea. You can add honey, but do not forget that when losing weight, you can consume no more than 2 tablespoons of honey per day.
Drink 2 L pure water without gas every day.
Do not eat in a hurry, or in front of the computer. It is important to concentrate on food, eat slowly, chewing each bite thoroughly. This way you don't eat too much and prevent the feeling of heaviness in the stomach after eating.

How to make a menu for a month

Lack of breakfast. Without breakfast in the morning, you run the risk of overeating in the evening. Thus, you will not be able to lose weight.
High-calorie dinner. If you are used to having a hearty dinner, you will have to change your habits. Dinner should be light. For example, 200 g baked chicken breast, or stewed cod.
High-calorie drinks. If you like coffee drinks (latte, cappuccino, etc.), juices and sweet tea, you do not need to give them up, but you need to limit your consumption. Their daily calorie intake should be no more than 500 calories.
Alcohol. Be careful with alcohol as it is high in calories and appetite-stimulating.
Avoiding fat intake. Fats are essential for the body for normal metabolism. By eliminating them from the diet, you run the risk of provoking a malfunction, for example, hormonal. It is fundamentally important to get fats from natural food (meat, fish, dairy products).
Sauces and condiments. Store-bought sauces are usually high in calories and contain many artificial additives, and condiments can whet your appetite. Therefore, do not overuse these supplements. In addition, you can cook both sauces and seasonings yourself.
If you need to replenish your food stocks, go to the store full. On an empty stomach, you run the risk of being tempted by food that is contrary to the principles of good nutrition.

Don't skimp on your diet. in an effort to get rid of excess weight as soon as possible. Remember that the main principle of a healthy diet is balance. Therefore, consume at least 1200 calories per day.

Products

When composing a menu for a month for weight loss, remember: you should not starve, but you should not overeat either. That is, you should not abuse even harmless apples - the stomach tends to stretch. Do not forget that you need to get up from the table with a feeling of lightness.

After waking up, drink 250 ml of still water.
After drinking water or other liquid, you can eat no earlier than after 40 minutes.
You can drink liquid at least an hour after eating.
Have dinner 2 to 3 hours before bed.
Make a menu according to your daily routine (for example, if you work at night, this does not mean that you have to starve), but strictly adhere to your meal schedule.
Eat fractionally: 4 - 6 times a day.
Snack on fresh fruits, vegetables, and nuts (walnuts or peanuts). This will prevent you from feeling hungry and overeating during your main meals.
Drink green tea with lemon. It suppresses appetite well, speeds up metabolism and cleanses the body.

Your diet must include:

cereals;
meat (chicken, turkey, beef);
a fish;
mushrooms;
nuts (no salt and spices);
raw fruits and vegetables;
honey, raisins, dried apricots, prunes;
natural dairy products;
eggs (unless you are allergic to them);
liquid hot dishes (soups, borscht);
greens.

Menu for a month

Week number 1

Breakfast: 200 g of cottage cheese-banana casserole (cottage cheese 7% fat + natural yogurt + bananas), coffee or tea.
Second breakfast: 1 persimmon, 1 apple.
Lunch: 200 g of mushroom soup, 100 g of buckwheat porridge in water + 0.5 teaspoon of butter, 70 g of chicken fillet meatballs (fillet + onion + chicken egg + rice).
Afternoon snack: 1 boiled egg, 2 loaves, 2 kiwi.
Dinner: 200 g of baked salmon, 100 g of salad (cucumbers + tomatoes + olive oil).

Breakfast: 200 g oatmeal on water + 1 teaspoon of honey + 50 g of strawberries, green tea.
Second breakfast: 100 g of cottage cheese (9% fat), 1 banana.
Lunch: 200 g of tomato soup with lentils, 100 g of boiled chicken fillet and 150 g of salad (cucumbers, tomatoes, olive oil, herbs).
Afternoon snack: 150 g of salad (cucumber + boiled chicken fillet + egg whites + soy sauce + lemon juice).
Dinner: 150 g of baked pollock, 80 g of baked potatoes, 2 tomatoes.

Second breakfast: 2 boiled eggs, 2 loaves.
Lunch: 200 g of rice soup in chicken broth, 80 g of chicken cutlets.
Afternoon snack: 150 g of fruit salad (apple + banana + orange + natural yogurt + 1 teaspoon of honey).
Dinner: 150 g boiled rice, 100 g baked turkey fillet.

Breakfast: 2 loaves of bread, 50 g of cottage cheese (9% fat), 50 g of baked chicken fillet, 1 cucumber, coffee.
Second breakfast: 1 banana, 50 g of peanuts (no salt).
Lunch: 200 g of fish soup, 80 g of baked fish (of your choice).
Afternoon snack: 150 g of cottage cheese dessert (cottage cheese 5% fat + natural yogurt + strawberries + walnuts+ 1 teaspoon of honey), green tea.
Dinner: 1 boiled egg, 50 g of cottage cheese (9% fat), 100 g of salad (boiled chicken + tomatoes + cucumbers + natural yogurt).

Breakfast: 150 g of curd-oat pie ( cereals+ chicken eggs + low-fat cottage cheese + 0.5% fat milk + honey), tea or coffee.
Second breakfast: 1 grapefruit.
Lunch: 150 g of boiled rice without butter, 100 g of chicken breast in a creamy sauce (10% cream), 1 cucumber.
Afternoon snack: 150 g lettuce (tomatoes + cucumbers + boiled eggs + boiled chicken fillet + low-fat yogurt without additives), tea.
Dinner: 150 g of buckwheat porridge in water without oil, 70 g of stewed beef, 1 cucumber.

Breakfast: 2 baked cheesecakes (50 g each), 1 banana, coffee or tea.
Second breakfast: 1 persimmon, 1 kiwi.
Lunch: 200 g of borscht (in chicken broth), 100 g of vinaigrette.
Afternoon snack: 150 g of cottage cheese (9% fat), 1 boiled egg.
Dinner: 150 g baked salmon, 100 g vegetable casserole.

Breakfast: 150 g rice porridge on water + 0.5 teaspoon of butter, 70 g of baked hake, coffee or tea.
Lunch: 200 g of cheese soup, 150 g of salad (cucumbers + tomatoes + boiled eggs + sour cream 15% fat).
Afternoon snack: 100 g stew (potatoes, carrots + cabbage + carrots), 250 ml of kefir (2.5% fat).
Dinner: 150 g braised cod, 100 g seaweed, 2 loaves.

Week number 2

Breakfast: 200 g of oatmeal in milk (1.5% fat), 100 g of fresh raspberries, coffee or tea.
Second breakfast: 2 loaves of bread, 50 g of cottage cheese (9% fat).
Lunch: 100 g of buckwheat porridge in water without oil, 100 g of baked chicken breast, 100 g of stewed vegetables (any).
Afternoon snack: 200 g of fruit salad (apples + oranges + kiwi + natural yogurt + 1 tablespoon of honey), green tea.
Dinner: 150 g baked beef, 100 g vegetable casserole.

Breakfast: 200 g of rice porridge in milk (1.5% fat), coffee or tea.
Second breakfast: 2 loaves of bread, 2 teaspoons of honey, 1 apple.
Lunch: 200 g stewed cabbage(with the addition of vegetable oil), 100 g of baked chicken fillet.
Afternoon snack: 150 g of cottage cheese (9% fat), 1 banana.
Dinner: 150 g of boiled brown rice without oil, 150 g of mushrooms stewed in a creamy sauce (cream - 10% fat).

Breakfast: omelet (2 eggs + 200 ml of milk, 3.5% fat), 20 g hard cheese, 2 loaves.
Lunch: 200 g of buckwheat soup in chicken broth, 150 g of mashed potatoes + 1 teaspoon of butter, 70 g of baked beef.
Afternoon snack: 150 g of cottage cheese-banana casserole, 200 ml of fermented baked milk (4% fat).
Dinner: 200 g of stewed cod, 150 g of salad ( Chinese cabbage+ cucumbers + green pea+ tomatoes + natural yogurt or soy sauce).

Breakfast: a sandwich (25 g of bran bread + 5 g of butter + 10 g of hard cheese + 20 g of ham), 1 banana, coffee or tea.
Second breakfast: 100 g of cottage cheese (9% fat) + raisins (10 g) + dried apricots (10 g).
Lunch: 250 g of soup with noodles and chicken, 150 g of vegetables stewed with mushrooms.
Afternoon snack: 2 chicken eggs, 2 loaves, 250 ml of tomato juice.
Dinner: 200 g of cauliflower in egg batter, 100 g of boiled chicken breast, 200 ml of kefir (2.5% fat).

Breakfast: an omelet (2 eggs, 200 ml of milk, 3.5% fat), 100 g of boiled chicken breast, 100 g of buckwheat porridge in water + 1 teaspoon of butter.
Second breakfast: 1 banana, 1 orange, coffee or tea.
Lunch: 250 g of soup with beef meatballs, 100 g of baked potatoes, 50 g of beef stew.
Afternoon snack: cottage cheese-apple casserole (cottage cheese 9% fat + apples + natural yogurt + semolina+ honey + cinnamon).
Dinner: 200 g of vegetable casserole, 100 g of boiled turkey breast.

Breakfast: 250 g of oatmeal in water + 1 teaspoon of butter + 15 g of raisins, 1 banana.
Second breakfast: 2 loaves + 15 g of hard cheese + 15 g of ham, coffee or tea.
Lunch: 250 g of rice soup in chicken broth, 150 g of stewed chicken fillet, 2 cucumbers.
Afternoon snack: 200 g of vinaigrette.
Dinner: 200 g of baked hake, 100 g of buckwheat porridge in water without oil (with soy sauce), 200 ml of tomato juice.

Breakfast: 150 g biscuit, 1 banana, coffee or tea.
Second breakfast: 50 g of peanuts, 1 apple.
Lunch: 200 g fish soup, 100 g any boiled fish, 2 tomatoes.
Afternoon snack: 100 g of sweet cottage cheese (9% fat) + 30 g of prunes.
Dinner: 150 g of boiled rice without oil, 200 g of boiled mussels, 1 cucumber.

Week number 3

Breakfast: 150 g of cottage cheese and apple casserole, 1 banana, 20 g of dark chocolate.
Second breakfast: 2 loaves of bread, 50 g of cottage cheese (7% fat), 20 g of raisins, coffee or tea.
Lunch: 200 g of borscht in beef broth, 100 g of salad (boiled chicken breast + cucumbers + tomatoes + natural yogurt).
Afternoon snack: 1 baked zucchini, 250 ml of kefir (2.5% fat).
Dinner: 170 g of baked salmon, 100 g of buckwheat porridge in water without oil, 100 g of salad (boiled egg + cucumbers + tomatoes + natural yogurt + soy sauce).

Breakfast: 100 g oat cookies flour-free (oatmeal + apples + kefir + honey + cinnamon), 1 banana, coffee with milk (1.5% fat) or tea.
Second breakfast: 100 g of cottage cheese (7% fat), 150 ml of kefir (2.5% fat).
Lunch: 200 g of cheese soup, 100 g of steamed chicken cutlets.
Afternoon snack: 200 g lettuce (cucumbers + tomatoes + boiled egg + natural yogurt).
Dinner: 100 g of buckwheat porridge in water without oil, 150 g of stewed mushrooms, 50 g of stewed chicken breast.

Breakfast: 200 g of barley porridge in water + 1 teaspoon of butter, 1 apple.
Second breakfast: 2 loaves of bread, 2 boiled eggs, 50 g of cottage cheese (9% fat), coffee or tea.
Lunch: 200 g of puree soup with shrimps, 100 g of boiled rice without oil, 80 g of seaweed.
Afternoon snack: 150 g of fruit salad (apples + pears + oranges + kiwi + natural yogurt + cinnamon + 1 teaspoon of honey), green tea.
Dinner: 150 g boiled squid rings, 150 g vegetable casserole.

Breakfast: 200 g of oatmeal in water + 20 g of raisins + cinnamon, 1 banana.
Second breakfast: 2 loaves of bread, 100 g of cottage cheese (5-6% fat).
Lunch: 250 g of mushroom soup, 150 g of mashed potatoes without oil, 1-2 steamed chicken cutlets (50 g).
Afternoon snack: 200 g vegetable casserole, 150 ml tomato juice.
Dinner: 1 baked zucchini stuffed with chicken breast (100 g) and mushrooms (80 g).

Breakfast: 150 g of baked oat-banana pancakes (oatmeal, bananas, 50 ml of milk, 3.5% fat, cinnamon), tea or coffee.
Second breakfast: 1 kiwi, 1 apple, 20 g of walnuts.
Lunch: 250 g of fish soup, 100 g of boiled fish (from the fish soup), 2 cucumbers.
Afternoon snack: 2 boiled eggs, 20 g of ham, 250 ml of tomato juice.
Dinner: 150 g of boiled rice without oil, 200 g of boiled shrimp.

Breakfast: 200 g of cottage cheese (6-7% fat) + 1 teaspoon of honey, 1 banana, coffee or tea.
Second breakfast: 1 apple, 1 orange.
Lunch: 250 g of borscht in chicken broth, 100 g of salad (cucumbers + tomatoes + boiled egg + sour cream 15% fat).
Afternoon snack: 150 g vegetable stew (potatoes + carrots + cabbage + onions).
Dinner: 200 g of baked chicken breast, 100 g of salad (cucumbers + Chinese cabbage + natural yogurt).

Breakfast: 2 boiled eggs, 150 g of buckwheat porridge in water + 1 teaspoon of butter, 20 g of hard cheese.
Second breakfast: 1 banana, 1 orange, tea or coffee.
Lunch: 250 g of soup with noodles in chicken broth, 100 g of vinaigrette, 1-2 steamed chicken cutlets.
Afternoon snack: 150 g of cottage cheese-apple casserole, 200 ml of kefir (2.5% fat).
Dinner: 100 g of boiled rice without oil, 100 g of vegetable casserole, 100 g of baked cod.

Week number 4

Breakfast: 200 g of oatmeal in milk (1.5%), 1 banana, coffee or tea.
Second breakfast: 150 g of fruit salad (apple, kiwi, orange, any berries, natural yogurt, 1 teaspoon of honey).
Lunch: 200 g of vegetable stew with mushrooms, 100 g of stewed chicken breast.
Afternoon snack: 150 g of cottage cheese (9% fat), 2 loaves, 200 ml of fermented baked milk (3-4% fat).
Dinner: 200 g of boiled mussels, 2 cucumbers, 1 tomato.

Breakfast: 150 g of baked apple-cottage cheese pancakes (cottage cheese 7% fat, semolina, apples, natural yogurt), 100 g of fresh raspberries, coffee or tea.
Second breakfast: 150 g of salad (boiled egg, cucumbers, tomatoes, sour cream 15% fat).
Lunch: 200 g of baked pollock, 150 g of seaweed.
Afternoon snack: 150 g of cottage cheese (7% fat), 2 loaves.
Dinner: 150 g of beef stew, 1 baked zucchini, 150 g of salad (Chinese cabbage + cucumbers + green peas + soy sauce + lemon juice).

Breakfast: 2 loaves of bread, 10 g of jam, 2 bananas, 1 baked apple, coffee or tea.
Second breakfast: 2 boiled eggs, 25 g of ham.
Lunch: 200 g vegetable soup without meat, 100 g of baked salmon, 100 g of salad (cucumbers + tomatoes + natural yogurt).
Afternoon snack: 150 g of cauliflower in batter, 1 orange, 250 ml of tomato juice.
Dinner: 200 g steamed chicken breast, 200 g stewed vegetables(any other than potatoes).

Breakfast: 200 g of buckwheat porridge in water + 1 teaspoon of butter, 1 apple, coffee or tea.
Second breakfast: 1 banana, 50 g of walnuts.
Lunch: 200 g of rice soup in chicken broth, 100 g of steamed chicken cutlets, 100 g of salad (cucumbers, tomatoes, Chinese cabbage, olive oil).
Afternoon snack: 200 g of fruit salad (apples, oranges, kiwi, natural yogurt, cinnamon, 1 teaspoon of honey), green tea.
Dinner: 200 g of cottage cheese (5% fat), 2 boiled eggs, 250 ml of tomato juice.

Breakfast: scrambled eggs (2 eggs + 200 ml of milk 2.5% fat), 1 toast (25 g), 20 g of hard cheese, coffee or tea.
Second breakfast: 1 banana, 1 apple.
Lunch: 200 g of stewed cabbage, 100 g of baked chicken breast, 2 cucumbers.
Afternoon snack: 2 loaves of bread, 15 g of ham, 50 g of cottage cheese (9% fat), 250 ml of tomato juice.
Dinner: 200 g of boiled mussels, salad (Chinese cabbage, cucumbers, green peas, egg white, natural yogurt).

Breakfast: 200 g of rice porridge in milk (1.5% fat), 1 apple.
Second breakfast: 2 loaves of bread, 2 g of hard cheese, 15 g of ham, 50 g of cottage cheese (7% fat), coffee or tea.
Lunch: 250 g fish soup, 100 g lettuce (egg white + cucumbers + tomatoes + natural yogurt + soy sauce).
Afternoon snack: 200 g vegetable casserole, 100 ml tomato juice.
Dinner: 200 g of cottage cheese (5% fat) + 20 g of walnuts + 50 g of prunes.

Breakfast: 3 baked apples, 50 g of cottage cheese (9% fat), 25 g of dark chocolate, coffee or tea.
Second breakfast: 3 loaves of bread, 20 g of hard cheese, 1 tomato.
Lunch: 200 g of cheese soup, 100 g of baked chicken breast, 1 tomato.
Afternoon snack: 150 g fruit jelly, green tea.
Dinner: 200 g protein casserole (chicken fillet, cottage cheese, egg whites, milk 1.5% fat, onion), 2 cucumbers, 30 g green peas.

For men and women

The amount of food varies depending on the needs of the person. For example, for a woman who wants to lose weight or keep fit - with an average level physical activity- such a menu will be optimal. For a physically working woman, the calorie content of the menu should be increased by 15%. If the menu is designed for a young man who has high level physical activity, it follows by increasing the portions and supplementing the receptions to increase the calorie content of the diet. By 20% - if a man wants to get rid of excess weight, and by 40% - if he strives to be always in shape. For example, at least 300 g of liquid meals should be served for lunch. You can safely add additional carbohydrates to your second breakfast, which are contained in foods acceptable to the principles of a healthy diet.

For the family

The nutritional menu is very varied. You can adjust it depending on your preferences and needs. If your family has two, three, four, or more people- you can be sure that with such a diet every family member will be full.

Healthy eating is ideal for the whole family - for the little ones and the elderly alike. The main criteria that should be followed when compiling a menu for a family are age categories and the level of energy consumption. For example, a teenager (13-17 years old) needs to consume more calories than a 50-year-old person, since the body of a boy or girl is actively growing. And a man who is engaged in hard physical work should consume at least 3000 calories per day.

When composing a menu for a family, multiply the amount of food for each family member, depending on his individual needs. For example, if your family has three people - two adults under 40 and a child 3 years old - to make breakfast you will need 3 bananas, 500 g of oatmeal (cooked porridge weighs more than dry cereal), 0.5 l milk.

For teenagers

A teenager cannot sit on low-calorie diets and practice fasting days, since his body is still developing and is in dire need of vitamins, minerals and various trace elements.
The teenager's menu should be balanced and varied. The immunity of a young organism and its resistance to the influence of various unfavorable factors, including psychological ones, depend on this.
It is extremely important for a teenager to adhere to a healthy diet. This prevents diseases of the gastrointestinal tract and the occurrence of eating disorders (anorexia, bulimia, etc.).
The teenager needs breakfast (cereals, omelets, dairy products). This activates the metabolism, which is very important for the normalization of hormonal synthesis.
With a tendency to be overweight, high-calorie foods, fast food, and sugary carbonated drinks should be excluded from the diet.
During puberty, a teenager's appetite can either decrease or increase. The ideal solution to this problem is fractional meals 5-6 times a day.
The ratio of carbohydrates, proteins and fats in the adolescent's diet should be as follows: 50% - carbohydrates, 30% - proteins, 20% - fats.
The consumption of sweets should be limited, but not necessarily excluded. Confectionery can be consumed in the morning (until 13:00).
The daily calorie intake should depend on the physical activity of the teenager. So, if a boy or girl plays sports, the daily calorie content should be increased by 500 calories.
Girls should consume no more than 2,400 calories per day, boys - no more than 2,800 calories.

After 40 years

In order to get rid of extra pounds and maintain good physical shape after forty years, you need to carefully monitor your diet. At this age, the risk increases various diseases, since the body's immunity is weakened, and metabolic processes slow down. For this reason, it is extremely important not only to monitor the calorie content of food, but also to eat a balanced diet.

The menu should be varied.
Fractional nutrition (5-6 times a day) will speed up the metabolism and metabolism, which is important for losing weight. In addition, by eating fractionally, you will not experience hunger.
Snack on fresh vegetable salads (olive oil or lemon juice as a dressing), fruits and dried fruits between meals.
Fatty meat (for example, pork, lamb), confectionery should be excluded from the diet, since after forty years the process of lipid metabolism slows down. It can provoke or worsen the disease. of cardio-vascular system and the gastrointestinal tract.
Do not fry food. Better bake, simmer, or boil.
Be sure to use natural dairy products. They contain calcium and an amino acid called methionine. Methionine regulates the process of lipid metabolism and lowers the level of cholesterol in the body.
The diet should contain cereals (except semolina), as they remove toxins and toxins from the body.
Limit your consumption of potatoes. Consume it no more than 3 times a week.
It is worth limiting the consumption of coffee and black tea. Drink no more than two cups of coffee and no more than three cups of tea a day.
Include bananas in your diet - the magnesium they contain stimulates the heart.
Eat prunes, seaweed and sauerkraut - these foods help to remove pathogens from the intestines.
Drink about 2 liters of clean, still water daily.

Try to give your body the best. Proper nutrition is one of the main steps towards your success.
Bad habits can weaken the positive effects of a healthy diet. For example, eating in front of the TV or computer provokes overeating, indigestion.
Try to move as much as possible. If possible, do any kind of exercise - in the fitness room or at home. This not only burns calories, but also stimulates the bowel movement.
At any age, an exciting hobby, self-development and communication with interesting people – better ways get away from thinking about food!
Decorate the space around you. This will give you a sense of harmony.
Use nice looking utensils for every meal.
Concentrate on the taste of the food, its aroma, consistency. Eat slowly and thoughtfully. This way you will be satiated with less food.
You need to eat right all your life.

Video

What to eat to lose weight? If you are concerned about this particular question, recipes for proper nutrition for weight loss for every day will help you find the answer. No violence against oneself: everything is tasty, simple and correct.

Breakfast recipes

Your morning meal should be satisfying enough to energize and tasty to cheer you up. If you're not using sugar, replace it with a natural sweetener like stevia.

Cottage cheese casserole

Ingredients:

¼ kg of cottage cheese;

Two tablespoons of semolina;

Two eggs;

A third of a glass of milk;

Sugar or sweetener to taste

Vegetable oil for the form;

A cup of any berries.

Combine raw eggs with salt and sugar, beat vigorously. Pour semolina with milk warmed to a warm state and leave for 5-7 minutes. Rub the curd through a sieve and combine with eggs and semolina. Add berries, stir. Lubricate the form with oil, sprinkle with a pinch of semolina. Put the cottage cheese and place in the oven for 40 minutes. Bake at 180-200 ° C.

Pumpkin pear pancakes

Ingredients:

Large pear;

150 grams of pumpkin;

500 ml of water;

¼ Art. rice or sesame flour;

3 table. l. milk;

¼ glasses of semolina;

1/3 stack Sahara;

Baking powder bag;

Cinnamon and cardamom to taste

A packet of vanillin or vanilla sugar.

Cut the pear into pieces and simmer in water at a slow boil, adding sugar and spices. Beat eggs with milk. Grate the pumpkin on a fine grater, mix with egg mass, semolina, flour. Let the mixture stand for 10 minutes.

Place the dough in a skillet with hot oil, fry as usual, and serve with pear syrup and fruit pieces.

Cinnamon apples baked with honey

Ingredients:

Sweet and sour apples;

Natural honey;

Cinnamon to taste

A handful of any nuts.

Core the apples. Chop the nuts into small pieces with a knife. Fill the apples with honey, sprinkle with cinnamon and nut crumbs. Bake in the oven until the apples are soft, about 20 minutes.

Millet porridge with pumpkin in a slow cooker

Ingredients:

1 st. washed millet;

1 tbsp. water;

1.5 tbsp. milk;

A piece of pumpkin weighing three hundred grams;

A little sugar to your taste;

A tablespoon of butter;

A pinch of salt.

Cut the pumpkin into very small cubes. Place the ingredients in the bowl, turn on the Milk Porridge program, cook for 50 minutes. After turning off, stir the contents of the porridge, snap the lid and simmer on the heating mode for twenty to thirty minutes.

Lunch recipes

At lunchtime, it is important to provide the body with food balanced in terms of BJU. In recipes for proper nutrition for weight loss for every day, there are light soups, casseroles, stews, salads, snacks.

Vegetable stew in pots

Ingredients:

200 g of meat;

¼ small vegetable marrow;

2 pcs. pepper;

3 tomatoes;

A little cabbage;

Seasonal greens;

Vegetable oil;

Salt pepper.

Finely chop all ingredients. Put pieces of meat on the bottom of the oiled pots, spread vegetables and herbs on top. Season with salt and pepper. Pour ½ tbsp into each pot. water. Cook in an oven preheated to 200 ° for 50 minutes. This dish can be prepared in a multicooker.

Eggplant casserole

Ingredients:

Two medium eggplants;

Small bell pepper;

A raw egg;

Bulb;

¼ Art. homemade thick yogurt;

A little olive oil;

A slice of garlic (optional);

Salt, spices, pepper to taste.

The dish is convenient to prepare in a multicooker. Cut the eggplant into rings no thicker than a centimeter, pepper into strips, and the onion into rings. Rub the garlic. Grease the multicooker bowl with oil, lay the vegetables in layers. Salt, add spices to taste. Beat the egg with yogurt, pour over the vegetables. Cook for 50-60 minutes on the bake program.

Summer okroshka

Ingredients:

500 g of boiled chicken;

Three cucumbers;

Bell pepper;

Two boiled eggs;

Green onion, several feathers;

Low-fat kefir;

Mineral water;

Salt to taste.

Chop the ingredients, place in a saucepan. Eat with a small amount of kefir and mineral water. You can change the composition of the ingredients, excluding only the potatoes. It contains only carbohydrates and is not used in recipes for proper nutrition for weight loss for every day.

Zucchini puree soup

Ingredients:

Medium courgette;

Small onion;

A little dill;

Small carrots;

A liter of drinking water or ready-made broth;

Salt, favorite herbs and spices;

Two cloves of garlic;

Sour cream.

Wash the vegetables, remove the skin. Cut the zucchini into large pieces, cut the onion and carrots into 3 parts. Cover vegetables with water and cook until cooked over medium heat. Gently transfer the vegetables to a blender, add 1 cup of broth and whisk. Return the puree to the pot, add finely chopped dill and grated garlic (optional). Eat with sour cream.

Mushroom salad

Ingredients:

300 grams fresh mushrooms;

A tablespoon of flax or olive oil;

Salt, herbs, pepper.

Boil mushrooms, cool and cut into slices. Season with a tablespoon of squeezed and lemon juice, salt, pepper, vegetable oil.

Light Cabbage Salad with Celery

Ingredients:

Three to four hundred grams of cabbage;

Two or three cucumbers;

Celery stalk;

Small onion;

Lemon quarter;

Olive or linseed oil;

Some green parsley.

Chop vegetables, parsley, season with juice and butter. Squeeze out the lemon juice and pour it into the salad. Stir and eat.

Beef stew with vegetables

Ingredients:

½ kg of beef;

8-10 broccoli inflorescences;

Two bell peppers;

Large onion;

Any greens;

Medium carrots;

Vegetable oil;

Black pepper, salt.

Wash the beef, dry it, cut into thin strips. Grate the carrots, chop the onion finely. Fry the meat with onions and carrots. Pour in a glass of water, simmer over low heat for an hour. Cut the pepper into strips. Add broccoli and pepper to the pan, season with salt and pepper. Simmer for about 20 minutes. Eat sprinkled with chopped herbs.

Healthy Dinner Nutrition Recipes

Dinner for weight loss is as important as breakfast. It should be light but satisfying. It is better to give preference to fish, meat, cottage cheese, and reduce the amount of carbohydrates to a minimum.

Warm chicken salad

Ingredients:

Boiled chicken fillet (150-200 g);

Celery stalk;

Big bell pepper;

Large tomato;

A slice of garlic;

A little olive oil;

Salt pepper.

Chop the boiled fillet and vegetables. First fry the peppers, garlic and tomatoes in hot oil. Then add the chicken and celery. Heat everything for five minutes, season with salt and pepper.

Mackerel baked in orange juice

Ingredients:

Mackerel carcass;

A little olive oil;

Orange;

Natural yogurt (2-3 tablespoons).

Gut the fish, make several cuts on the skin. Remove the zest from the orange, squeeze the juice. Make a marinade with juice, rind, salt, olive oil, and yogurt. Spread over the fish, wrap in foil and bake in the oven. At 200 ° the fish is cooked for 30 minutes.

Chicken cutlets without frying

Ingredients:

Chicken fillet (300 g);

Bulb;

Three cloves of garlic;

Pepper and salt to taste;

A bunch of greens (optional).

Scroll the meat in a meat grinder along with onions, garlic and herbs. Salt, add pepper. Form small patties. Cook in an oven, double boiler, or multicooker.

Include whey or kefir smoothies in your nutritional recipes for weight loss. They look appetizing, very tasty, perfectly nourish and satisfy hunger. Sometimes you can replace dinner with a glass of such a drink, whipping berries, fruits or vegetables along with fermented milk products.