Proper nutrition for weight loss: a menu for every day

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically stick to it for the rest of your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who got rid of it has been proven at the time and confirmed by nutritionists.

Proper nutrition isn't just about cabbage salads and steamed fish. Millions of breakfast, lunch and dinner recipes have been created under the PP system, many of which satisfy the needs of the body and are worth including in everyone's proper nutrition plan!

Program PP

• Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (including whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh andsteamed. or baked vegetables and fruit, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
• Combine meat with vegetables and fruit.
• If you really want it, then you can be a little sweet. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. Even better, replace sugar with honey. All desserts can only be eaten in the first half of the day to have time to burn the calories gained before the evening.
• Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that regenerates cells and promotes muscle performance. If you give up meat and poultry, you should eat plant proteins, which are present in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

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

Proper nutrition is so healthy and beneficial that you can and even 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!

What kind of nutrition can be called right?

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

It is necessary to count them to ensure the daily requirement. It is also important to follow other rules that make 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, to exclude fried, steamed or boiled foods, stew, or baked dishes. You should eat food at the same time every day.

How to create a menu for the week

The most important thing about proper nutrition is that it does not mean sticking to a strict menu. It must be put together 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;
• Every meal should include foods containing fiber (vegetables, fruit, bran);
• if you want to eat sweets, then this should be done only in the first half of the day;
• It is important to distribute calories correctly.

Usually, people who adhere to proper nutrition create a menu for the week in advance, and then simply prepare dishes in accordance with it. 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 does not eat a certain type of food.

how to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the eating habit correctly and in a strictly defined way. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food control. There is no need to break or rearrange your daily routine. Depending on your lifestyle when creating a plan.

Meal system for "early risers" (people who wake up, for example, at 6: 00 am and go to bed at 10: 00 pm)

• Have breakfast at 7: 00 am. n
• At 10. 00, have a second light breakfast
• At 13. 00 go for lunch
• 16. 00 time for afternoon tea
• Have dinner at 19. 00

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

• Have breakfast at 10. 00 am
• At 13. 00 time for lunch
• At 15. 00 it is time for lunch
• At 17. 00 go for afternoon tea
• At 20. 00 it is time for dinner

So adjust your meal schedule to fit your daily routine.

Key recommendations

• You should have breakfast an hour after getting up
• Drink 250 ml of plain hot water in the morning on an empty stomach.
• Allow 2-3 hours between any meals
• have dinner earlier or no later than two hours before bedtime

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

What is important when creating a menu

1. When planning your weekly menu, prepare a grocery shopping list right away. And decide immediately which day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
2. You should not skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
3. Dinner should be mostly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Evening snacks and second breakfasts are appropriate and balanced snacks between main meals. But they should not go into a full meal. Prepare fresh fruit for snacks (you can one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruit or nuts (thesecond). be unsalted and not in volume) more than 30 g per serving).
5. When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have a long-distance cyclocross planned, add to your diet for that day. Plan the right amount of carbohydrates and proteins, and have a good breakfast before you leave the house.
6. Drink plain drinking water - not cooled or boiling water (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (it accelerates metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but only drink high-calorie variations (lattes or cappuccinos) before lunch.

mistakes to lose weight

• Breakdowns for sweets and starchy foods (they should not be excluded completely, but dose the intake so that the daily calorie intake norm is not exceeded).
• Fried and smoked. Such heat treatment of food is possible if you Fry without oil, over an open fire, and smoke for more than 20 minutes in a natural way (not with artificial smoke).
• Raw vegetables and fruits are better than cooked and baked foods, eat a maximum of all types of greens.
• Heavy dinner with large portions. Boil or stew meat or fish, be sure to add fresh vegetables (for example, 200 g of poached beef with one fresh cucumber).
• Drinking alcohol often. It should be avoided, as it is quite high in calories and can trigger a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew 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 appetite and can lead to irregularities and overeating.
• Meals should not be left out. Always have a bag of nuts, water with lemon, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

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

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

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

The second day

Morning meal: sandwich made from a piece of whole grain bread, creamy cottage cheese and 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: one red apple and kiwi, green or 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 banana, herbal tea.

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

Fourth day

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

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

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

The second snack: tomato salad, cucumbers, seasoned with low-fat sour cream 200 g.

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

The fifth day

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

Snack: green tea and two kiwis.

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

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

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

Sixth day

Morning meal: omelette beaten two eggs and 150 ml milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

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

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

Evening meal: 150 g low-fat cottage cheese 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.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one 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 fast food chains, products imposed by advertising, convenient to use, but not useful, and often harmful, make many people thinkon how to start. eating right and include this item in your daily schedule.

As well as knowing how to divide and balance your menu in the most effective way, it is helpful to consider the psychological aspect and ensure that you have the right approach to changing your eating habits. Whatever the purpose of the diet - to achieve the desire to lose weight or improve health, it is very important to form the right attitude towards the problem.

So you should not:

• expect to immediately improve your health, completely change your eating choices and habits at the same time;
• Extend your attention to several complex tasks at the same time;
• suddenly give up all normal food at the same time;
• elevate the harmonization of diet to an end in itself and the whole way of life to subordinate it;
• It is better to pay attention to thoughts about food to direct the energy of the mind in another useful and important direction.

Why you need to eat right

Compliance with the daily routine and diet, along with the absence of bad habits and adequate physical activity, are the main conditions to keep the body in optimal condition. Often these simple truths are not remembered until health problems begin, leaving a person unable to enjoy the everyday pleasures of life.

For those who are already facing the problem of lack of energy and physical strength, excess weight, poor sleep, deterioration of the skin and hair, or any other of the wide range of disorders that encourage an unhealthy lifestyle, as wellwith those who are suffering. thinking of preventing them in advance, it will be essential to decide to switch to a harmonious diet, to follow it practically, without delay.

The foundation of a healthy lifestyle is laid and still proper nutrition. Since it is the substances that enter the body with food that act as the main source of strength and raw materials for the tissues of our body.

Competently preparing a diet for the day would be a necessary start.

Rules for choosing a diet for the day

Creating a balanced menu is quite simple. After determining your health and correcting your figure, you must take care of the quality, quantity and timing of food intake. Food should be fresh, the diet 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).
• Do not eat a lot before bed.
• Include vegetables in every meal.
• Drinking more water is still simple.
• Reduce the amount of simple carbohydrates.

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

The right diet for the day should correspond to a pattern where the first meal is more closely followed by all subsequent meals.

For beginners, it is important to understand the substances that 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 tasty 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 fresh natural lemon juice). This will help to refine and prepare the digestive system for further functioning. It is also useful for quickly removing waste products 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, nutritionist advice for the morning meal is to exclude sweets from it. This is due to the fact that, when it receives one part of glucose, the body will need the next one a little later, when the digestive system processes the sugar that came first.

How to choose a healthy lunch

According to nutritionists, a meal in the middle of the day should contain between 25 and 50% of the total energy value of the daily diet.

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

• soup is the beginning of the meal;
• drinking hot (rather than cold) drinks;
• the interval between lunch and the previous meal should be at least 2-3 hours;
• It is useful to balance a hearty lunch with a light dinner.

You should not neglect a full lunch.

What is best to eat for dinner?

An evening meal with a balanced diet has minimal calories. Eating carbohydrates should be avoided. However, this meal should not be completely excluded from the regime - this provokes a serious disturbance in the functioning of the digestive system.

You can opt for 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 is the combination of foods rich in nutrients and their low calorie content.

How many calories and minerals should the body get?

The calories required by the body are calculated using formulas that include data on the following parameters for a specific 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 it is driven by the desire to lose weight, the normal values are reduced by 20%; if he tries to gain muscle mass, they increase by the same amount.

Average standards suggest that women eat from 1000 to 2000 kcal per day, men - from 2500 to 5000. However, an accurate calculation must be made individually.

What foods should you avoid when creating a healthy diet?

It takes time for the body to adjust to a new nutritional system, like forming any habit. If you cannot eliminate all junk food 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 impairment should be compensated for by increasing the amount of vegetables, fruits and clean drinking water.

A list to help limit harmful foods in your diet:

• baked goods, loaves and wheat bread that are rich, based on yeast and contain additives (it would be right to give preference to whole grains and rye without yeast);
• confectionery;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salty meat dishes;
• egg yolk;
• foods high in animal fats;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, especially sweet ones, containing dyes and flavourings.

It is especially important to understand the importance of freshness of produce and prepared meals. Even healthy foods can be harmful if not prepared properly. Boiled and steamed are always better than fried.

An example of the correct menu for the day

Each person's taste preferences are individual. Moreover, it is difficult to create a menu correctly for a long time. However, once you correct your diet, you will gradually learn many new recipes and dishes, and you will be able to choose the ones that you like best.

A lunch might look like this:

• boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add a fresh apple or orange;
• for lunch - pickle soup, steamed, boiled or baked chicken meat without adding fat, preferably a 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 fruit;
• A great dinner would be lean (uncooked) meat and vegetables.

For snacks, you can go for vegetables and fruits; in case of extreme hunger, you can go to nuts and seeds. We should not forget the daily consumption of normal water (about 2 liters) which is essential for health.

Weekend

Some people believe that they can allow themselves to deviate from the diet on the weekend and eat unhealthy foods that were not in the diet on other days. This opinion is erroneous, since such an action can negate all the benefits of the previous menu. Of course, you can sometimes 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 in the proper diet may look like this:

• Breakfast includes oatmeal and a baked apple. 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 soup with vegetables. 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. You can choose dried fruit instead.
• For dinner, a great choice would be ham and vegetable stew. The drink is tea.

On Sunday, you can treat yourself to cottage cheese casserole for breakfast. It should be seasoned with honey. You can also eat toast with tea. For the second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlet with buckwheat, compote. A great option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruit. For dinner, it is recommended to eat boiled veal and vegetable salad.

What to do if you don't have enough time to cook

For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can have benefits. The modern pace of a working person's life often does not leave much time. Under no circumstances should you give up on your decision to get healthier or lose weight.

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

If you don't have time to take care of your food, you can order pre-made meals for delivery, fresh and properly balanced. It is very easy to choose food for yourself from the section that suits your goal (lose weight, get fit after a diet, gain muscle mass, etc. ). A menu is provided for the calendar and the working week, with a detailed description of the composition of the products and the nutrients in them.

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

The opportunity to use the services offered by competent and respected specialists will eliminate the need to study numerous videos, look at pictures and read articles to expand your culinary range.

There is no reason to give up on your healthy eating plan. Do it today.