Sample menu to lose weight. List of products for proper nutrition and weight loss at home. Replace bad foods with healthy ones

On average, around the age of 30, many people begin to gain weight. This is especially true for women. Excess weight pushes people to test all kinds of diets and weight loss complexes. Then comes the realization that you need to eat in a certain way not for a short period, but constantly, all your life. Regardless of the system chosen, proper nutrition for weight loss is based on general principles. Here they are.

Products for proper nutrition

The result of losing weight directly depends on proper nutrition. The main rule for successful weight loss is to consume fewer calories than they are spent during the day. The correct diet should contain foods that are low in calories but nutritious for the body.

First of all, these are fruits and vegetables. Useful food for weight loss - sunflower seeds, pumpkin seeds, and walnuts... It is advisable to use bread made from coarse flour varieties, and if this is not possible, then the only correct way out will be croutons. Choose low-fat, not sweet dairy products. Be sure to include lean meat, fish, cereals in the diet for weight loss - they are necessary for the body. It is recommended to drink green tea.

Separate food menu for weight loss

When assimilating some foodstuffs, the gastrointestinal tract secretes acidic enzymes, while digesting others, alkaline ones. If foods of both groups (proteins and carbohydrates) enter the stomach, the body is not able to fully digest them. Food is poorly absorbed, does not benefit us and is stored as fat. In the intestines, the processes of putrefaction, fermentation with the release of gases take place. To avoid this, at least 2 hours must pass between the use of incompatible products.

There is a special food compatibility table, using which you can compose the right weight loss menu for yourself (see photo).

Hang such a picture in your kitchen and use it in the cooking process.

For weight loss, it is very important not only to choose the right food, but also to combine them correctly. Eating on the health-improving system of separate nutrition, you will lose weight, improve metabolism in the body, gain a feeling of lightness in the body, and a surge of energy.

• For breakfast - a choice of fruits. Let them be sour one day, sweet the next.
• For lunch - a vegetable salad without tomatoes and a product containing starch, such as potatoes.
• For lunch and dinner - a salad of a variety of raw vegetables, a few potatoes and a protein-containing product of your choice (meat, cottage cheese, nuts).

• For breakfast, eat fruits according to taste and season: watermelon, melon, prunes, oranges, apples, grapes.
• For the second breakfast: vegetable salad with cottage cheese, sour fruits with nuts, carrots with green peas, carrots with beets.
• For lunch and dinner, according to your taste - vegetable salad with nuts and spinach, sour fruits with cottage cheese, apples with nuts, fruit salad.

A balanced diet

What people do not come up with to lose those extra pounds! Some people starve for weeks to lose weight, others sit on one buckwheat, others eat kefir for weeks, refusing to eat other food. They get some result, but for how long? After a short period of time, weight gain cannot be avoided to the previous level. Fast weight loss is not always good for the body.

What should be the nutrition to keep your weight normal? Research proves that it must be correct and balanced. The most important thing when losing weight is to understand that you will have a dietary restructuring. By adhering to the principles of good nutrition for weight loss, you will not only lose weight, but also improve your health. Remember that we eat to live, not live to eat. Food products should be tasty and healthy at the same time.

There are special dietary rules for effective weight loss... When eating food, be sure to think about what it consists of. According to the calculations of nutritionists, most of all in food products should be carbohydrates (60%), least of all - proteins (10%), fats - 30%.

The calorie content of the product and the ratio of proteins, fats and carbohydrates in it are written on the package, you just need to calculate it correctly. If the products are homemade or purchased on the market, we advise you to use the special table of calorie content of food products provided in the photo.

For an ordinary person the calorie rate is 2400 per day. For a person who is engaged in weight loss - 1500 calories.

Proper balanced nutrition is built so that the body receives the largest amount of calories for lunch (50%), for breakfast and dinner - 25% each. It is very important to observe correct mode nutrition.

To lose weight, a person must drink at least 2 liters of water per day. Sometimes it is replaced with natural juice. Water breaks down harmful substances, removes them from the body.

How to properly balance your diet while losing weight, see the video.

Avoiding sweets

Sweets are not always harmful to health, but quite the opposite. They are a natural antidepressant and promote the production of endorphins ("pleasure hormones"). Refusal from them leads to the fact that the body compensates for their deficiency by overeating other foods, experiencing psycho-emotional stress. This only makes the result worse. If you have set yourself the goal of losing weight, then it is important to know what sweets and at what time of the day you are allowed to eat.

For the sake of losing weight, you will have to give up all kinds of cakes, pastries, sweets, yeast dough.­

Instead, we will use non-sugary fruits in any quantity: grapes, apples, grapefruits, kiwi. Eat no more than 200 g of sugary fruits per day.

If you really want something sweet, you can occasionally afford treats with the least amount of calories - marshmallows, marmalade, dried fruits (prunes, dried apricots), honey, halva, dark chocolate.

Breakfast with proper nutrition

Many people get up in the morning without much appetite and ignore breakfast, not even knowing that it prevents the body from losing weight. The right breakfast is the foundation of your day ahead. It gives a mood, a boost of energy, protects not only the figure, but also the health of the gastrointestinal tract.

When losing weight, you need to eat the right food for breakfast. Do not eat cookies, cheesecakes, bagels in the morning. The best breakfast oatmeal is considered for weight loss. White bread toast with banana or wheat porridge with milk are also suitable.

It is good to eat dried fruits, yogurt, an omelet with vegetables, a sandwich in pita bread for breakfast - chicken with cheese or boiled eggs with cheese are wrapped in it.

Eating breakfast on time suppresses the production of the hormone leptin in the blood, which causes excessive appetite. So if you want to eat less food throughout the day, don't forget to eat breakfast.

Lunch

Skipping lunch is harmful. If the body is left without food for more than 4 hours, it makes up for lost time with interest at the next meal. This is especially true for people inclined to be overweight. Therefore, when losing weight, proper nutrition - small portions, but at short intervals.

The correct time for lunch is between 12 and 15 hours, when our digestive system is actively working. Nutritionists advise eating a vegetable salad for lunch, about 100 g of steamed fish or low-fat grilled meat.

If you prefer soup for lunch, it should contain less potatoes, pasta, carrots, beets. If you are losing weight, make soup your only dish for lunch.

Dinner

Although a popular proverb says: "... and give dinner to the enemy", never refuse dinner. You will not be helped to achieve success in losing weight, neither dinner before 18 o'clock, nor a complete rejection of it. You will only harm your body - tormenting your stomach with hunger, it will not take long to earn an ulcer. It is imperative to have supper, the main thing is that after eating, 3-4 hours remain before bedtime. Food should not be too high in calories, exclude mushrooms, meat and legumes. For dinner, choose stewed vegetables, fish, cheese, kefir, cottage cheese.

From the video below you will learn about the features of breakfast, lunch and dinner for weight loss, correct selection food products.

Fasting days

During fasting days, the human digestive system "rests", less energy is spent on digestion processes, it is directed to another channel - to activate metabolic processes, remove toxins from the body. Fasting days are very useful for losing weight. Nutritionists advise doing one fasting day a week.

It will be correct to eat one dish on a fasting day (fruit, kefir, milk, oatmeal). You need to select products taking into account the individual characteristics of the body. For example, some people have an appetite flaring up from apples, they cannot do a fasting day on apples. Choose the food you like, because a fasting day is stressful for the body.

Kefir

It contains bacteria that are good for the intestines and is easy to digest. It is a nutritious and immune stimulating product. We choose 1.5 liters of fresh kefir (no more than 3 days), divide it into 5 servings and drink them throughout the day.

Kefir plus cottage cheese

We drink kefir five times a day. During breakfast, lunch and dinner, add 3 tablespoons of low-fat cottage cheese to it. For lunch, add a spoonful of honey or berries to the cottage cheese.

Rice

A fasting day on rice is especially useful for people with high acidity and suffering from joint diseases. This product neutralizes salts in the body, heals joint pains, envelops the walls of the stomach. We choose unpolished, wild rice. It is permissible to eat up to 200 g of rice per day.

• First, the cereals must be washed well so that the water becomes clear.
• Then soak overnight.
• Cook without salt in the morning.
• Consume throughout the day.
• There is nothing else to eat besides rice.
• Drink water all day.

Buckwheat

Buckwheat contains a lot of trace elements and minerals necessary for humans - iodine, copper, iron, magnesium, potassium. It contains a lot of vitamin B. Due to its chemical composition, this product strengthens our hair, nails, and vascular walls.

With a fasting day for weight loss, it is useful to eat buckwheat with kefir or green apples (3 pieces per day). Drink at least 2 liters of sugar-free water or green tea.

Apples

Given that apples are high in fiber, satiety comes quickly. Therefore, fasting days on apples are relatively easy. The work of the stomach and intestines is getting better, weight loss is noticeable. The daily norm is 1.5 kg of apples, 2 liters of pure non-carbonated water or unsweetened green tea.

Water

It is not easy to spend a fasting day on water alone. If you decide to thoroughly "cleanse" your body, such a fasting day is for you. But, before you start it, it will be right to consult a doctor if you have any contraindications to fasting. You need to drink at least 2.5 liters of water per day.

Oatmeal

The positive effects of oatmeal on the gastrointestinal tract are widely known. During the day, you need to eat oatmeal (1 glass of cereal per day) with unsweetened green tea.

How to reduce appetite while losing weight

When you have set yourself a goal to lose weight, you need to eat less food. But what if the food instinct is heightened, the feeling of hunger haunts you constantly? There are little tricks for losing weight easily.

• Eat small meals throughout the day, even if you are not hungry. In this case, you will not eat much. If you are at work all day, take fruit or dried fruit with you. You can use them to kill your appetite.
• Don't skip breakfast.
• Balance your weight loss menu correctly. Eat more vegetables and limit your carbohydrates.
• Eat slowly, chew food thoroughly, and taste it. The brain signals the body to food only 20 minutes after the start of the meal.
• After pouring food into your plate, set aside about a spoonful back. You might be surprised, but eat a smaller portion.
• Try to take a small plate. Then your portion will seem huge to you, you will be satiated with it.
• Sleep more. There is a pattern - when a person sleeps a little, he eats a lot.
• When losing weight, consume more liquid or vegetables, fruits containing a lot of water (watermelons, cucumbers). Sometimes our body perceives a lack of water as hunger. When you come home, drink a glass slowly warm water, the feeling of hunger will dull.

A person lives a long time if he listens to his "biological clock". Then he is healthy, full of energy. Due to the correct metabolism, food is completely absorbed, and decay products are excreted from the body. According to nutritionists, you need to eat at least 3 times a day: breakfast, lunch and dinner. In between - snacks from light foods.

When losing weight, it will be correct to drink a glass of water at room temperature before breakfast and take food only after 30 minutes. Between breakfast and lunch, a snack with berries or fruits is allowed. Meals should be taken at intervals of 2-3 hours. The optimal time for dinner is between 5 pm and 8 pm. In this situation, extra pounds are easily shed, the body is healed.

To lose extra pounds faster, in addition to proper nutrition, the body still needs to be given physical exercise... It's good to have a weight loss partner and support each other on the way to your goal.

If you have your own proven weight loss recipes, share them in the comments.

Losing weight up to 5 kg in 7 days.
The average daily calorie content is 750 Kcal.

There are many different techniques for transforming a figure. But, alas, many of them, after losing weight, provoke its reverse set. It turns out a vicious circle. It seems that you are only doing what you are losing weight (or rather, trying to do it). Particularly strict diets are generally hazardous to human health. It is also worth focusing on the fact that special techniques losing weight does not always take into account the individual characteristics of the body. What helps one person to lose extra pounds may not work at all for the second.

Much more correct, as noted by many nutritionists and doctors, instead of looking for another miraculous way to pay attention to a diet for correct weight loss.

Diet requirements for proper weight loss

To eat healthily and rationally, while getting rid of excess weight(if applicable), the following principles should be considered.

Diversify your diet with a large number of vegetables and fruits, focusing on non-starchy ones (moreover, there should be an order of magnitude more vegetable products). Spoil your meals with a variety of greens. It is rich in vitamins, minerals and fiber, useful not only for weight loss, but also for overall health.

We all know to drink enough water. This is true, but you should not get carried away too much. Two liters of water per day is usually sufficient. More fluid can lead to swelling. This condition is harmful for both appearance, and for the body. Water in the right amount will help to establish digestive processes and have a beneficial effect on the appearance. Will be very the right decision limit as much as possible in the diet drinks that contain unnatural sugar, caffeine and various chemical additives.

Of course, it is worth cutting down on such high-calorie foods as buns, cakes, cookies, sweets and their other relatives. But the diet for proper weight loss does not call for a complete rejection of sweet foods. With prolonged use, this can cause a decrease in mental and physical abilities, especially if previously sweets were in your menu in considerable quantities. Indulge in your favorite foods, but in moderation and in right time(in the first half of the day). By the way, not all sweets are equally harmful to the figure and contain high calorie content. Instead of fat and high nutritional value cakes, try eating some marmalade, marshmallow, or marshmallow. Natural honey, dried fruits, and jam are also excellent at discouraging cravings for harmful sugars. Eat them instead of the next batch of cake and it is likely that the next time you want to eat something sweet, you will happily prefer them.

Eat breakfast with porridge often. Some people believe that cereals contribute to the acquisition of extra pounds. But why get better if porridge is boiled in water and consumed in moderation? For example, a serving of oatmeal with slices of bananas or your favorite dried fruits, on the contrary, will help, by saturating the body well, rather get closer to the desired figure. Don't like oatmeal? No problem. A great start to the day can be rice with natural honey or buckwheat with a little carrot and onion fried. If you want, you can recharge with a protein component. Good choice there will be an omelet with vegetables or just boiled eggs.

For lunch, you can eat protein and carbohydrate products together. For example, eat buckwheat porridge or boiled rice in the company of fish or chicken cooked without adding oil. Also, don't forget to include non-starchy vegetables in your lunch. More often, liquid dishes, such as low-fat vegetable-based soup, are worth eating for lunch. This is both good for the stomach and helps not to absorb more food during the next snack, ensuring faster satiety.

Try not to eat after 18:00 (or at least 17:00). This practice will surely help you to lose weight sooner, and waste to bed with a full stomach will not lead to anything good. If lunch was long ago, and it was not possible to have a snack in the evening on time, you should not starve yourself. It is okay to have a late dinner from time to time. But when shifted to the night time, it should acquire even greater lightness and, accordingly, lose calorie content. Vegetable salad, steamed or stewed vegetables, or some low-fat (optionally low-fat) cottage cheese are good choices. If there is no acute feeling of hunger, limit yourself to a glass of kefir. In general, at normal dinner time, try to make it protein-vegetable. For the first component great decision will become meat, fish, seafood, eggs (if you did not eat them for breakfast), cooked without adding oil, or cottage cheese and other dairy products with low fat content.

It is no secret that physical activity also helps to lose weight. This position is especially significant for people with sedentary work and those who, due to their constant employment, cannot find time for full-fledged sports training. Try to be active at least on weekends. Go to the pool, ride a bike, dance (even in a nightclub, combining business with pleasure). Muscles are known to weigh more than fat. Make them work and grow in the right way.

It is very important to eat mindfully. When you eat, you need to focus on the food you consume. Watching TV, reading, talking at the table very often lead to the fact that the human brain does not have time to catch the signal of satiety, and you overeat again and again.

Learn to replace products. Many high-calorie foods can be found with counterparts that have a much lower nutritional value, while at the same time being significantly more beneficial to health. For example, it is quite possible to replace fatty pork with chicken or beef, heavy cream or mayonnaise with natural yogurt or kefir, sunflower oil- products from olive fruits, sugar - honey or at least a sweetener (but it is better not to abuse it).

It is worth minimizing the amount of alcohol you drink. Naturally, to say unconditionally there is no such type of product in modern world difficult, and many simply do not want to do it. In this case, when you want to use something from alcoholic beverages, make it a rule to choose the least energetically significant options. For example, dry wine. And don't consume more than a glass or two at a time. Would you like a beer? Allow yourself it, but in the amount of one jar. Moderation is important. But what is better to abstain from in terms of alcohol altogether is from liqueurs, which contain an abundance of sugar and are very high in calories. Does it make sense to save calories in your diet so that you can instantly make up for them with a small amount of some liquor or sweet champagne?

It is very important to cut back on portions. It is recommended to eat fractionally and not eat more than 200-250 g of food at a time. The ideal diet plan for proper weight loss is 3 main meals and 2 light snacks in between. This will prevent sudden changes in blood sugar levels, which in turn provoke acute hunger, and often overeating. A little psychological trick: take a smaller plate than you are used to (for example, dessert). If you put the recommended amount of food in it, it will appear full, and thus psychologically it will be much easier for you to get used to smaller portions.

Snack on vegetables, fruits, dried fruits, low-fat dairy and fermented milk products.

Don't go to the grocery store with an empty stomach. Otherwise, there is a high probability of buying those products that you do not need at all and which you were not going to purchase. Try to at least roughly pre-plan your menu (especially if you just switched to proper nutrition) and go shopping, writing a list the right products to avoid unnecessary food temptations.

To evaluate the menu, calculate the calorie content of your diet. If you are far from the recommended figures, at least in the beginning it is still advisable to weigh how much and what you eat. Later, for sure, you will be able to determine the calorie content almost by eye, understanding how much and what products you can eat, and what it is better to refrain from. Of course, it is better to calculate the calorie content of the diet, taking into account your lifestyle, age and physical activity. There are a lot of calculators on the Internet that allow you to do this. In short, to lose weight, the average lady needs to consume 1200 calories per day. For men, this figure can be increased to 1500 units. When you reach the desired weight, just slightly increase the calorie intake (controlling the movement of the weight arrow so as not to overdo it) and try to eat, keeping in mind the basic principles of a diet for proper weight loss. She is the road to health, beauty and longevity.

Diet menu

Approximate diet diet for proper weight loss for a week

Monday
Breakfast: a portion of oatmeal, cooked in water, poured over 1 tsp. honey.
Snack: banana.
Lunch: boiled chicken breast and a serving of raw vegetable salad with plenty of greens.
Afternoon snack: a glass of kefir or natural yogurt.
Dinner: cottage cheese with a fat content of no more than 5% and an orange or a few tangerines.

Tuesday
Breakfast: buckwheat stewed with your favorite vegetables.
Snack: 2 medium-sized apples.
Lunch: boiled or baked beef and salad white cabbage and fresh cucumbers.
Afternoon snack: some low-fat cottage cheese.
Dinner: stewed fish with herbs; grapefruit for dessert.

Wednesday
Breakfast: boiled rice and vegetable salad.
Snack: 50 g of walnuts, which can be seasoned with a little natural honey.
Lunch: boiled veal and vegetable salad.
Afternoon snack: a glass of low-fat natural yogurt.
Dinner: 2 boiled eggs and fresh tomatoes.

Thursday
Breakfast: wholemeal pasta mixed with a little low-fat cottage cheese.
Snack: small apple and banana salad.
Lunch: boiled or stewed beef plus any non-starchy vegetables.
Afternoon snack: a glass of pure milk or tea with milk; a handful of dried fruits of your choice.
Dinner: boiled shrimp (or other seafood you like).

Friday
Breakfast: boiled rice (brown is better) and a piece of baked fish.
Snack: 2 tbsp. l. honey and unsweetened tea.
Lunch: stewed vegetables (with potatoes).
Afternoon snack: 1-2 boiled eggs.
Dinner: boiled chicken fillet and fresh cucumbers.

Saturday
Breakfast: oatmeal cooked in water or low-fat milk; favorite dried fruits.
Snack: salad of non-starchy fruits, seasoned with honey.
Lunch: low-fat meat broth plus a piece of meat with vegetable salad and herbs.
Afternoon snack: a few slices of low-fat cheese and a glass of kefir.
Dinner: a portion of low-fat curd.

Sunday
Breakfast: boiled or baked potatoes and other fresh non-starchy vegetables in the form of a salad.
Snack: large apple.
Lunch: boiled beef and any citrus for dessert.
Afternoon snack: a glass of yogurt.
Dinner: low-fat cottage cheese.

Diet contraindications

Contraindications for adhering to a diet for proper weight loss are considered only pregnancy and lactation (when it is not necessary to reduce the caloric intake of the diet so much), and diseases in which special nutrition is required.

Benefits of a diet for proper weight loss

A diet for proper weight loss has many benefits.

1. Eating habits are developed that will surely help you maintain your new weight in the future. After all, you do not just eat a few foods, severely limiting yourself in order to get rid of the hated pounds, but learn to eat wisely.
2. This food is good for your health.
3. The choice of products is wide. Show your imagination, cook, and the diet will surely not bore you.
4. Recommended products are rich in substances the body needs.
5. A diet for proper weight loss is also positively reflected in appearance. Remember: we are what we eat. Surely, you will notice pleasant changes in the condition of your skin, hair, etc.
6. You will not experience the weakness and apathy that often accompany many other weight loss methods.
7. You will be able to lead a full active life, play sports.

Disadvantages of diet

• Probably, almost the only drawback can be called the speed of weight loss.
• Kilograms, as a rule, do not run away at lightning speed, but leave gradually, faithfully and reliably. But such a rate of weight loss may not be suitable for those who need a quick body transformation.

Re-dieting for proper weight loss

Repeat the diet with these principles, if you feel good, you can when you want and when your body needs changes again. After all, in general, it is - healthy eating rather than a strict diet cut.

Gaining extra pounds is not difficult, it is difficult to get rid of them later. Often, for weight loss, a person goes on a strict diet, but at the end of it, all kilograms, as a rule, return. The body begins to store fat deposits on the sides in case of the next diet. How to break this vicious circle? Nutritionists argue that you need to eat right all the time, and offer the developed by them slimming menu for every day.

The main rule of a healthy diet for weight loss is to eat fewer calories than you can spend during the day. In this case, the lack of calories will be spent from the "bins", that is, the fat layer will disappear. It will be correct to make a list of daily meals for weight loss for 7 days at once, paint each in detail, with recipes for their preparation. For this, use foods containing slow carbohydrates that nourish the stomach for a long time, and a person does not feel hunger for a long time. Losing weight is slow, but the weight will not be able to return, especially if you follow the recommendations of proper nutrition all the time.

The rules of proper nutrition (PP) for weight loss in practice:

• There is when the stomach requires it. The process of digesting food requires energy. By nature it is laid that hunger occurs when energy reserves are depleted. When you eat food without feeling hungry, it will not be beneficial, but will go completely into fat deposits.
• Chew food slowly and thoroughly. If you eat quickly, it leads to overeating, because the stomach quickly filled up and did not have time to signal its fullness to the brain. Well-processed pieces of food completely release vitamins and other nutrients to the body.
• Observe the correct mode of intake. As a rule, people adhere to 4 meals a day: breakfast - 35%, lunch and dinner - 25% each, snack - 15%. A hearty breakfast contributes to a good metabolism, so it cannot be ruled out or eat a sandwich and a cup of coffee in the morning. Snacks are required so as not to be hungry, but they should not be plentiful and high in calories.
• While taking food, you must not drink anything. This applies to any drink: tea, coffee, juice, water, compote and others. Excess fluid interferes with the digestion of food, and it accumulates on the intestinal walls, decomposing and provoking various diseases. You can drink any drink 15 minutes after the meal.

PP is not a weight loss diet that lasts for a while. A selected diet should be practiced throughout life, especially if there is a predisposition to weight gain.

The principles of nutrition in the diet

When developing a menu for a week, it is necessary to include protein products in the dishes, it is they that allow you not to lose muscle tissue when losing weight. The proteins required by the body are found in fish, eggs, lean meat, dairy products, and cheeses. They must always be entered in the menu. It is required to reduce the amount of salt consumed, salt food directly on the plate and use a pinch of salt for this. Take 2 tablespoons of vegetable oil daily: olive oil or flaxseed oil. This lowers cholesterol levels and decreases blood viscosity, which leads to an increase in vascular elasticity.

Please note: The dietary menu includes products for the day in the diet: fresh vegetables and fruits, including vegetables, as well as products with fiber: cereals, peas, bran.

Slimming menu

For weight loss, canned food should be excluded from the use, because they contain harmful substances, limit processed products: sausages, smoked meats, soda, especially sweet, rich pastries. It is recommended not to take alcoholic beverages, they are considered high in calories and increase appetite.

PP for weight loss has its own nuances in the size of the portion - it should not exceed the size of one fist of women. At first, the transition to proper nutrition will be difficult, the feeling of hunger can lead to a breakdown, so it is allowed to eat some fresh vegetables or soup from them. Together with clean water, try to drink herbal and green teas, low-fat kefir and yogurt, juice from vegetables, they provoke weight loss. When compiling a weekly weight loss menu for every day, you need to take into account the required number of calories in order to really lose weight.

The weight loss menu is quite inexpensive, there are no inaccessible and expensive products in it. Ideal for young and healthy girls looking to look slim and fit. The food is composed in such a way that you don't feel hungry during the day.

Dishes for the weight loss menu with recipes for the day

It is necessary to introduce healthy and natural products into the PP for weight loss. Their heat treatment plays an important role. It is not allowed to fry food, otherwise a crust will form on its surface, which contains toxins that are harmful to health. Healthy eating involves steaming, boiling, stewing, and baking.

Healthy nutrition menu for every day for weight loss with recipes:

• Boiled beef. Rinse a piece of beef fillet under running water and place in boiling water. Let it boil for 2-3 minutes, remove the meat from the broth, and pour it out. Then put fresh water for the broth, and cut the meat into portions, place in boiling water, salt and pepper. After 50-60 minutes from boiling, place a bunch of mixed greens in the broth without chopping. Cook for another 10 minutes and remove the meat from the broth.
• Oven baked fish. Any fish of low-fat varieties is taken, for example, flounder. To it you need to prepare tomatoes and a little hard cheese, spices and lemon. Place the washed and peeled fish carcass on a baking sheet, previously covered with foil. Sprinkle the fish with lemon juice and pepper. Arrange the tomato slices on the fish and sprinkle with grated cheese. Wrap the flounder in foil and place in the oven for 25-30 minutes.
• Cheese casserole. A pack of cottage cheese, a couple of eggs, 3 spoons of flour and raisins are enough. Separate the yolks from the whites and mix them with cottage cheese, flour and raisins. Beat the whites well and add to the common bowl. Stir and place in a mold, flattening the surface. Place in the oven at 180 degrees and bake for half an hour.

For weight loss to be effective, it is necessary to welcome a simple diet, without newfangled seasonings and spices. You should not give up on them completely in the process of losing weight, but you need to use them already for the finished dish that is on the plate.

Practical advice: To make the weight loss diet more effective, you need to eat a grapefruit every day, more often use vegetable salads, homemade yoghurts.

They promote weight loss, relieve hunger and intestinal discomfort. If you follow all the rules and follow the principles of proper nutrition, the recommendations of the proposed menu, then weight loss will be, albeit slow, but stable. In addition, extra pounds after losing weight will never come back. The proposed slimming menu is perfectly balanced and allows you to fill up even with the greatest distension of the stomach.

The issue of dropping extra pounds is very relevant today. We will not consider the reasons for weight gain in detail, but it will not be superfluous to list them. Among the main reasons are:

• Stress
• Lack of sleep
• Harmful snacks
• Drinking alcohol
• Physical inactivity (violation of body functions)
• Age
• Diseases
• Genetic predisposition

All these reasons together form a person's way of life. Of course, we are able to influence something on our own, but some of the above does not depend on us in any way. Therefore, there are problems with weight. Someone lets everything take its course, and does not bother too much, but for others this issue is vital. As a result, all kinds of diets, hopes of returning to the previous form, etc.

Of course, there are diets that help you lose weight, but here it comes new question: how to make sure that the result after losing weight remains for a long time, and the annoying diet is forgotten, like a bad dream?

Next, we will tell you about how to eat right, and in order to lose weight, and in order not to gain extra pounds at all. But once again, we remind you that if you have any problems with weight, the first step should be to visit a nutritionist, who will help identify the cause of excess kilograms and find better ways its elimination.

In this appendix, we will cover the following issues:

• Weight Loss Nutrition Basics
• What can you eat while losing weight
• What not to eat while losing weight
• Best Slimming Products
• Recommendations for losing weight when playing sports

Based on the information received about proper nutrition, you can create your own menu for the week and for every day, but let's say right away that ready-made recipes for the dishes you are interested in will need to look for yourself in third-party sources, since we will only indicate the direction for work.

Weight Loss Nutrition Basics

The meaning of nutrition for weight loss is to prevent not only the "evil and insidious" overweight, which terrifies most people, but also wide range intractable ailments. Based on this, to begin with, it is worth paying some attention. theoretical foundations:

• to lose weight, you need to immediately discard canned food, mustard and your favorite sandwiches aside. This will set you up to think over your diet, and at the same time will help you forget about digestive problems: from heartburn to the deposition of sugar and fats that provoke diabetes, atherosclerosis and other ailments.
• Take on board fractional meals: it will help avoid acute hunger and overeating. Small portions will never stretch the walls of the stomach and will not make it a "bottomless barrel". In order to always be full, active and not gain excess weight, you can eat not even 4-5, but 5-7 times a day, but little by little.
• Studies have confirmed that even the most intense feeling of hunger goes away 15 minutes after starting a meal. Use a weight loss trick: in order to fill up and not eat much, eat for 15 minutes as little as possible.
• To keep your weight normal, you need to have dinner with the lightest dishes and a few hours before bedtime. The break between breakfast and dinner should not exceed 12 hours.
• Weight loss food is 40-50% of vegetables and fruits in the diet. The abundance of fruits will turn into a real vitamin and mineral bomb, not just burning fat, but exploding fat deposits. But when losing weight, it is better to eat fruit up to 15 hours.
• In the menu of a losing weight person, there must be dishes from cereals and cereals. It is useful to eat porridge every day. Almost all cereals cleanse the body of toxins and debris, performing the function of sorbents much more efficiently than medicinal products.
• The ideal breakfast is oatmeal with dried fruits, apples or bananas (even noble people in Great Britain indulge themselves with such dishes). And buckwheat porridge with light carrot fried and rice porrige with pumpkin.
• The daily diet for weight loss should include sunflower seeds and nuts. They supply the body with the necessary dietary fiber, unsaturated acids and potassium.
• Losing weight, you need to eat yoghurts, cheeses and cottage cheese, as well as drink milk. These products restore the intestinal microflora and supply the body with calcium.
• If you are not on a diet, then provide yourself with at least 50-60 g of fish or meat per day so that the body does not experience a lack of protein.
• Do not forget about the obligatory 2-2.5 liters of liquid per day. It is recommended to drink pure non-carbonated water (mineral water is possible). For weight loss to be more effective, exclude strong teas and instant coffee from the menu. The best diet drinks are jelly, compotes, natural fruit drinks and green teas.
• Study your usual diet, find high-calorie foods in it and replace them with low-calorie ones. Consuming more than 2,000 calories per day is unacceptable. It is also important to replace harmful products with useful ones, namely: sugar - honey, fatty pork - lean veal, sunflower oil - olive oil, fat sour cream - low-fat yogurt, etc.
• Try to monitor the acid-base balance, because it is responsible for oxygenation of cells and many other biochemical processes inside the body. To normalize the balance, you should eat nuts, vegetables, fruits, yoghurts and milk.
• Convenience foods, sodas, white bread, fatty and fried foods are the true enemies of beauty, health and normal weight. In addition, you should avoid the simple carbohydrates found in sweets, cakes, pastries, and other treats. However, once a week, pampering yourself is not forbidden.
• Salt will not do any good for a person who is losing weight, and it is best if it is replaced with natural herbs and spices. By the way, we recommend seasoning salads with either sea salt or lemon juice.
• Alcohol is one of the reasons for excess weight, and it is also advisable to give it up, and especially from beer and liqueurs. In addition to their high calorie content, they whet the appetite, which is not necessary at all in the case of losing weight. If you still want to "have fun" with alcohol, stop the choice on not a large number red wine, but without fanaticism.
• Those who are used to eating a lot, but do not want to do this anymore, can engage in self-deception for a while: large plates are replaced with new ones, instead of a 200 g portion, a 150 g portion is eaten, etc.
• In order not to get tired of proper nutrition for weight loss, you need to make the diet as varied as possible. When shopping, buy fancy diet foods, do your own culinary experiments, combine different tastes and read more thematic literature. Healthy eating should be a pleasure, not a reminder of limitations.
• If you are going to the store, eat well beforehand. A hungry man leaves the store in order more money than well-fed, and also buys all sorts of unnecessary things that could be dispensed with. And all this is due to hunger.
• One of the most effective ways losing weight is getting up from the table a little hungry. Having reached a feeling of satiety, but thinking that it would be nice to throw something else, do not be tempted by this desire, but rather be distracted by some business.
• One of the reasons people can't stop eating on time is stress. Try to be on the street more often, arrange small holidays for yourself and give gifts. In general, indulge yourself so as not to "bite" stress with another cake.

The weight loss menu does not imply eating only unusual and unusual products - most of them have long been present in your menu, and many of them are true yummy! Naturally, at first you will have to limit yourself to your favorite chocolate or such appetizing hard cheese, but you don't need to shed tears of sadness over them. See for yourself.

What can you eat while losing weight

• Turkey (without skin)
• Chicken (skinless)
• Rabbit
• Veal
• Seafood
• Kefir, yogurt, milk (all - low-fat)
• Eggs (instead of scrambled eggs, you need to steam an omelette)
• Almost all vegetables and fruits (see below)
• Legumes
• Tofu cheese
• Brown rice
• Wholemeal bread

At the first stages of achieving the goal of losing excess weight, it is better not to go beyond this list, but you should cook only on steam, in the oven or during the cooking process.

What you can eat while losing weight in limited quantities

Recall that food for weight loss cannot be called a diet in the full sense of the word, which is why from time to time you can give a slight weakness. But in order not to frantically reflect on whether it is possible to eat this or that, check out the conditionally allowed foods (you can eat them only sometimes, for example, once a week):

• Starchy foods: beets, carrots, corn, potatoes
• Sweet fruits: grapes, persimmons, avocados, bananas
• Black chocolate
• Natural juices
• Hard cheeses
• Sour cream and cream
• Olive oil (no more than 10 g)
• Butter (no more than 10 g)

Here it makes sense to talk about desserts, because sometimes you just want to touch them. But is it worth doing when losing weight? The answer to this question will surely please you, tk. it is very possible to eat desserts. The only condition: when choosing desserts, try to make them healthy too. These include:

• Oatmeal cookies
• Fruit mousses
• Cottage cheese with fruit
• Sorbet
• Kissel
• Curd soufflé
• Dried fruit sweets

And the last in this part of the application - foods that are taboo when losing weight.

What not to eat while losing weight

Nutrition for weight loss is a rather tricky thing, and, of course, there are certain prohibitions in the corresponding diet. Harmful products adversely affect the general condition of the body, which is expressed in heaviness in the stomach, nausea or some other uncomfortable sensation. Also, their use affects the appearance: the skin and hair deteriorate, but the worst thing is that extra pounds appear.

Products tabooed during weight loss (and not desirable in principle) are:

• Wheat flour products
• Most sweets
• Sugar
• Packaged and instant juices
• Pork
• Mayonnaise
• Packaged sauces and dressings
• Smoked products

It is easy to see that the list is quite small, and it is, in fact, as easy as shelling pears to abandon the one just named. Plus, your overall health will be much better. Well, when you achieve the desired result, and begin to weigh as much as you would like, you can sometimes indulge yourself with harm again. But is it worth it?

This concludes the first part of the material and move on to the second - more practical. And we will start by presenting recommendations for drawing up a weekly diet.

Slimming food for a week

You don't need to have in-depth knowledge of nutritional science to determine the right diet for the week. It is enough to know about two main nuances:

• Watch your calorie intake. Its average daily rate should not exceed 2000 calories. And when you lose weight, you can cut 1600 calories.
• All foods on the weight loss menu should be healthy and nutritious.

This also includes the need for a variety of dishes, because The same healthy oatmeal, albeit with fruit, may be pleasant for the first few days, and then you just get bored and want something new. And bored food can overnight cross out all plans - and cakes, sausages and cutlets will again appear on the table, from which it was decided to abandon yesterday. But let's continue ...

It is very simple to compose a menu for losing weight for a week: you can, for example, alternate fish and meat, cook all kinds of salads, cook cereals and try to make sure that the dishes of the next day are at least somewhat different from the dishes of the past. Plus, it is important to ensure that fruits and drinking water are always available.

• Breakfast: Foods rich in carbohydrates and fiber (such as porridge)
• Snack between breakfast and lunch: Beck-rich foods (such as yogurt and cottage cheese with fruit)
• Lunch: Foods rich in carbohydrates and proteins (such as chicken soup or broth)
• Snack between lunch and dinner: a few fruits
• Dinner: Protein-rich foods (such as meat or fish fillets)
• A few hours before bedtime: cottage cheese or kefir

In addition to this, we have compiled a small list of foods best suited for weight loss. Take note of it.

Best Slimming Products

The foods in this cheat sheet can be the foundation of your daily diet:

• Fish and poultry. An excellent source of protein for weight loss, and it is much healthier than red meat. Fatty fish is rich in iodine and omega-3 fatty acids, necessary for the body... We remind you that poultry and fish dishes should be steamed or in the oven.
• Low-fat dairy products. They have always occupied and continue to occupy leading positions in the ranking of products for beauty and slimness.
• Vegetable salads. Ideal for snacks or to complement any meal. The benefits of low calorie content are complemented by the fact that a huge amount of vitamins enters the body.
• Apples and pears. These fruits are rich in pectin, give a feeling of fullness and at the same time are low in calories.
• Grapefruit. Perfectly burns fat, and also lowers the insulin content, which leads to decreased appetite.
• Ginger. Recognized as one of the best weight loss and maintenance products slim figure... Ginger contains substances that improve metabolism, cleanse the body of toxins and stimulate digestion.
• Fig. Another product that stimulates the digestive tract, satisfies hunger and contains a minimum of calories.
• Pine nuts. They are called “the treasure of Siberia” for a reason, because they contain protein and linolenic acid, which reduces appetite.
• Almond. If you eat 25 almond nuts a day, you can achieve fast weight loss and significantly lower cholesterol levels.
• Green tea. The substances that make up it burn fat and promote weight loss.

Make up your dietary menu, including these products in it, and the result in the form of lost pounds will not keep you waiting long. And to make it easier for you to decide on dishes for weight loss, check out the sample menu for the week.

An example of a weekly weight loss menu

As you already know, a healthy diet should include at least two snacks. But in the case of losing weight, you need to snack mainly on fruits, cottage cheese, yoghurts, oatmeal cookies and dried fruits. Naturally, don't forget about a lot of water.

We pass to the menu (there are several dishes to choose from).

Breakfasts *:

• Scrambled eggs or soft-boiled eggs
• Cottage cheese and biscuits or oatmeal cookies
• Baked vegetables and cheese sandwich (bread made from durum wheat)
• Oatmeal with chicken or steamed vegetables

* Green tea or freshly brewed coffee are good drinks

Snack between breakfast and lunch:

• Baby fruit puree
• Low fat yogurt
• Several dried fruits or a handful of nuts
• Cottage cheese with raisins
• Several fruits

• Chicken broth and vegetable salad
• Boiled potatoes, stewed mushrooms and white cabbage salad
• Ukha, steamed meatballs, and tomato and cucumber salad
• Borscht (lean (with beans) or vegetarian), baked meat, and Chinese cabbage salad
• Chicken soup, vegetable salad

* Natural juices or water are suitable as drinks

Snack between lunch and dinner *:

• Oatmeal
• Fruit salad
• Several fruits
• Yogurt
• Cottage cheese with chopped herbs

* Natural juices or jelly are suitable as drinks

• Cottage cheese and cucumber salad
• Chicken cutlets steamed and cabbage salad
• Omelet with vegetables
• Vegetable grilled fish
• Stewed rabbit with vegetables

The main thing to remember when drawing up a diet for weight loss is low calorie content, usefulness and variety. It is on the basis of this that modern dietitians have drawn up a daily diet for weight loss.

Brief diet plan for weight loss

We present only the most important elements diagrams showing the portion sizes of different dishes and the proportions of some products:

• A portion of porridge made from any whole grain cereal - visually the size of a fist
• A portion of lean meat, including poultry and fish, is visually no more than the palm of your hand
• Low-fat cottage cheese - no more than 200 g per day
• Natural yogurt - no more than half a glass per day
• Kefir and milk - no more than a glass per day
• Still mineral water - at least 1.5 liters per day (when eating fruits and soups). The drinking component of the diet can be supplemented with natural juice, fruit drink, compote, green tea or rosehip decoction
• Vegetables in any form - at least 300 g per day
• Fresh fruits (preferably unsweetened) - at least 300 g per day
• Any vegetable oil - no more than 2 tablespoons per day
• Nuts, low-fat cheese and eggs - no more than 30 g of both per day

This scheme is suitable for any person, regardless of lifestyle and occupation. However, if you are involved in sports, there are a number of additional guidelines to consider.

Every athlete knows that exercise can help you lose weight. But in the same way, they can contribute to his recruitment. Based on this, in order to reduce weight, not increase, exercise in accordance with the following guidelines:

• The main meal should be 2-3 hours before training
• If for some reason it is not possible to comply with the previous point, refuel with kefir, cottage cheese or yogurt 30-40 minutes before the load. Such food is digested very quickly and supplies the body with the protein needed by the muscles.
• To recharge your batteries, drink a glass of natural juice or eat some fruit 20-30 minutes before your workout.
• During the training process, you must definitely drink a little. mineral water without gas
• 20-30 minutes after the end of the workout, you need to feed the body with something protein, for example, eat some cottage cheese or drink a protein shake. Fatty and fried foods are completely excluded
• If you plan to go to bed 4-5 hours after training, it is allowed to have a full dinner, for example, fish and vegetables (but dinner should be no later than 19 hours)

Exercising and eating healthy can help you achieve your weight loss goal many times faster. But let's not argue: at the click of your fingers, it can be difficult to switch from your usual diet, which includes unhealthy foods, to a healthy one, especially one designed for weight loss. it is almost always difficult, although if you apply some tricks, the process will be almost painless.

How to stay on track

To make the transition to a new diet, and with it easier, try to adhere to a few simple rules:

• Form the correct inner attitude by giving your mind a clear and clear order to eat healthy food and eat right. Do not allow yourself to relax and be soft - then your goal will motivate you much more than pasta and meat and all sorts of sweets.
• Observe the principles of balance when composing your diet. If the menu is built correctly, your body will always be saturated with everything it needs, and you simply will not be drawn to junk food.
• Be attentive to your psychological attitude, because, as you know, all problems are in the head of a person. Create in your mind an image of your best self - the way you want to see yourself, i.e. beautiful, healthy, fit. Set aside 5-10 minutes daily to relax and recreate this image in your imagination. “Look” at your new self, praise yourself, admire yourself, thank yourself for endurance and perseverance.
• : Make a plan for a week, a month, and even a year. Decide how many kilograms you will lose by this or that date, how you see yourself by this time, what is your state of health and feelings, etc. Keep this plan in front of you, look into it more often - and everything will certainly turn out the way you want.

Be that as it may (that is, regardless of any psychological preparation and), the foundations of nutrition for weight loss are based on a varied and thoughtful menu made up of carefully selected products. It is the products that contribute to painless weight loss to a greater extent, but it is extremely important that the calorie content of the daily diet during weight loss is less than the calories lost per day. And this can be achieved by guided by the information provided in this application.

Currently, the overwhelming majority of overweight people are trying to lose it effectively and correctly, without causing absolutely any harm to their body and well-being, and at the same time achieving long-term results. Periodic food restrictions and painful diets will not lead to anything good. Instead, it is much better to opt for a consistent, balanced diet aimed at normalizing weight and improving health. And now you have everything you need to start eating the way it really is.

We wish you success and delicious but healthy meals!

All kinds of diets popular at the end of the 20th century are being replaced by proper nutrition (PP). These principles are adhered to by millions of supporters healthy way life around the world. A fractional meal is called correct, which includes the necessary daily rate proteins, fats, carbohydrates and calories. They are calculated individually for each person. PP is endorsed by nutritionists and adhered to by athletes.

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Concept and rules

Basic principles of proper nutrition:

1. 1. Often, but not enough. 4-6 small meals a day is considered optimal. The average portion is 300 grams for breakfast, lunch and dinner and 150 grams for snacks. The time interval between them is 2 - 3 hours. It is important to follow the regimen so that the body gets used to the intake of food in certain time and worked well.
2. 2. Drink to be slim. An abundant drink of pure plain water is considered mandatory - an average of 35 ml per kilogram of weight or 8-10 glasses per day. At the same time, taking into account the physiological characteristics of the digestive processes, experts recommend not to consume liquids during meals, but strictly 20-30 minutes before it and 1.5-2 hours after. This speeds up metabolic processes and prevents dehydration.
3. 3. "No" to sugar and white flour. Confectionery and white sugar are not welcome in the diet of adherents of a balanced diet, they are replaced with healthy sweets: fruits, dried fruits, marshmallows, jelly, dark chocolate and organic sweeteners: honey in limited quantities and products such as stevia, xylitol.
4. 4. "No" sausages, smoked meats and other meat surrogates with dubious composition.
5. 5. The list of prohibited foods includes shop sauces and food waste in the form of carbonated sugary drinks and snacks with flavor enhancers and flavors.
6. 6. The list of products allowed for consumption is quite voluminous: various types of lean meats, seafood, most types of fish, eggs, dairy and dairy products, cereals, vegetables, fruits, dried fruits, rye and whole grain flour products, seeds, nuts, vegetable oils other.
7. 7. In the process of cooking, only gentle methods of heat treatment are used: in a double boiler, on a non-stick coating, on a grill, stewing, sautéing, cooking.
8. 8. In the first half of the day, carbohydrate foods are preferred, in the second and in the evening - protein foods.
9. 9. The basics of combining products are suggested in the diagram.

Proper nutrition suitable for men, women, children of all ages. It can be adhered to both losing weight and not pursuing such a goal. To get rid of excess weight, the daily diet is composed of a calorie deficit, which is calculated individually.

Proper nutrition for weight loss: menu

Proper nutrition for weight loss - optimal way say goodbye to being overweight and not harm your health. The main advantage of this method is considered to be gradual, which allows you to maintain the result for a long time, as well as the fact that it can be adhered to throughout life. The result will not come as quickly as with extreme diets, but from such a menu the body will be healthier, and the general condition will improve. To lose weight, you need to reduce the daily calorie intake by 300 calories.

In medicine, proper nutrition is considered an auxiliary method of therapy and prevention of most diseases.



Products for the week

Healthy nutrition is conventionally called smart, because its implementation provides for detailed planning of the menu for a week, for every day and for a month, taking into account the ratio of microelements necessary for the body. This allows you to diversify your diet. There are a lot of options for dishes. Below is an indicative weekly diet that can be adjusted to suit your own preferences. A complete list of the necessary provisions for one adult per week:

1. 1. Vegetables are recommended to be selected according to the season, to give preference to green ones: zucchini, cucumbers, white cabbage, cauliflower and Chinese cabbage, broccoli, green beans, asparagus, peas, spinach and others, as well as tomatoes, carrots, beets, onions, herbs. On average, about 4 kg of vegetables are needed for 7 days. Potatoes are not included in the list of foods allowed for daily consumption.
2. 2. Fruit according to the season, a minimum of sweet - bananas, grapes, dates, the main emphasis on citrus fruits, berries, green apples, pears, apricots, peaches, plums. You will need 3 kg.
3. 3. Dried fruits and nuts - 200 grams of a mixture or a favorite kind for 7 days.
4. 4. Groats: buckwheat, Brown rice, oatmeal, proteinaceous: lentils, chickpeas, mung bean - about 0.5 kg each, a portion of durum flour pasta.
5. 5. Meat: beef, veal, turkey, chicken, rabbit are the favorites of proper nutrition, proceed at the rate of 0.5 kg per day (raw).
6. 6. Fish: seafood is better, up to 1 kg, seafood.
7. 7. Eggs: chicken eggs - 5-7 pieces, quail eggs 10-12.
8. 8. Dairy and fermented milk products: milk - up to 1 liter, low-fat kefir or yogurt - up to 1.5 liters, cottage cheese - up to 1 kg.
9. 9. Rice and oat flour.
10. 10. Sweetener, honey.
11. 11. Vegetable oils: flaxseed, olive.
12. 12. Whole grain or rye bread, lavash.



Menu for the week

For ease of use, the menu is presented in the table.

Day	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
1	Oatmeal	Fresh fruits	Vegetable salad, boiled meat	Yogurt	Baked fish and vegetables
2	Buckwheat	Dried fruits	Steamed beef cutlets, vegetable sauté	Kefir, berries	Chicken breast stew
3	Cottage cheese casserole	Homemade Energy Bar	Vegetable puree soup, chicken sausages (homemade)	Citrus	Fish cutlets
4	Rice flour pancakes	Nuts	Lazy stuffed cabbage	Apple baked with cottage cheese	Beef stew with vegetables
5	Oatmeal with dried fruits and honey	Fresh fruits	Brown rice, boiled turkey	Kefir	Chicken breast roll with cottage cheese and herbs
6	Syrniki	Dried fruits	Pasta with seafood and spinach	Yogurt	Chicken breast, eggs, Chinese cabbage salad
7	Oat pancakes	Nuts	Cabbage salad, soup with meatballs from any meat	Apple baked with cottage cheese	Baked zucchini stuffed with minced chicken

Recipes

A table with some recipes from the suggested menu.

Dish	Necessary products	Cooking sequence
Oatmeal	Oatmeal - 100 g, milk - 100 g, egg - 1 pc, stevia - to taste	1. Pour oatmeal with hot milk and leave to swell. 2. After 15 minutes add the egg and sweetener to the oat-milk mixture, mix well. 3. Bake on a non-stick surface for a few minutes on each side. 4. Serve with honey, fruit, cottage cheese or low-calorie jam. If you do not use a sweetener, then you can take cheese, meat, mushrooms, vegetables as the filling.
Cottage cheese casserole	Low-fat cottage cheese - 0.5 kg, 2 eggs, a couple of tablespoons of oatmeal or rice flour, sweetener, dried fruit	1. Combine all ingredients with a blender until smooth. 2. Bake in a slow cooker or oven and at 180 degrees for up to 20 minutes. Let the casserole stand in the bowl in which it was baked for 10 minutes before serving.
Energy bar	30 g each of nuts, dried fruits and oatmeal	1. Grind all products in a blender until smooth. 2. Form a bar. 3. Bake it in the oven for 5-7 minutes
Chicken sausages	Minced chicken - 0.5 kg, milk - 150 ml, nutmeg - 10 g, salt, pepper	1. Combine ingredients. 2. Wrap a tablespoon of the mixture in plastic wrap that can withstand temperatures up to 120 degrees, in the form of sausages. 3. Cook in boiling water for up to 10 minutes
Rice flour pancakes	Rice flour - a glass, milk - 300 ml, 4 eggs, sweetener	1. Beat eggs with a whisk until smooth, but not to the peak, without separating the whites from the yolks. 2. Gently add milk and flour to the eggs. 3. Add sweetener. 4. Bake pancakes in a non-stick skillet
Chicken breast roll with cottage cheese and herbs	1 chicken breast, low-fat cottage cheese briquette, herbs, garlic, salt	1. Beat off the chicken meat. 2. Beat the cottage cheese with herbs and seasonings with a blender until a pasty consistency. 3. Put the filling on the broken breast, twist the roll, tie with a thread. 4. Bake in the oven at 200 degrees for 15 minutes
Oat pancakes	100 g oatmeal, lemon or orange, 150 ml milk, 2 eggs	1. Pour hot milk over the flakes, leave to swell. 2. Peel the orange, squeeze the juice out of half. 3. Grate the orange and lemon zest. 4. Mix oat-milk mixture in a blender until pasty. 5. Add orange juice, eggs, sweetener and zest to the dough, mix well. 6. Bake the pancakes on a non-stick coating. Serve with honey and cinnamon
Pasta with seafood and spinach	Pasta - 80 g, seafood cocktail - 200 g, spinach - 50 g	1. Simmer seafood and spinach in water for 10 minutes, leave to simmer over low heat. 2. Meanwhile, cook the pasta in salted boiling water until half cooked. 3. After about 5 minutes (depending on the type of pasta), throw the pasta into a mixture of seafood and spinach, salt and leave to cook over low heat for 4-5 minutes. 4. If the goal is not to lose weight as soon as possible, you can add 50 ml of 10% cream to the water in which spinach and seafood are stewed
Baked zucchini stuffed with minced chicken	2 medium zucchini, minced chicken- 200-300 g, herbs, onions	1. Peel the zucchini, cut it in half, take out the pulp with a spoon. 2. Combine minced meat with finely chopped onion, salt. 3. Stuff vegetables with meat mixture. 4. Bake at 200 degrees for 12 minutes. 5. Sprinkle with herbs before serving

Exceptions

As part of proper nutrition, prohibited meals are allowed at regular intervals - once every 7-15 days. Athletes call this violation of the rules "cheat meals." It is necessary in such cases:

• Pronounced food addiction, healthy diet given with difficulty. Such "belly holidays" will help you get used to the new rules of nutrition psychologically and will serve as a good prevention of breakdowns.
• Weight has stopped falling - to shake up the metabolism.

How to enhance the effect of proper nutrition?

In the process of losing weight and building a beautiful body, it is important not only to get rid of adipose tissue, but also to keep the skin and muscles in good shape. To do this, it is best to use an integrated approach: training and body care procedures. Everyone should know that it is impossible to lose weight locally - only in the legs or abdomen. Most of all, the loss of kilograms is facilitated by:

• Cardio: running, cycling, brisk walking.
• Power loads: basic weight exercises: squat, deadlift, lunges, leg press.
• Combined cardio and strength training.

Proper nutrition in combination with regular physical activity guaranteed to bring results in weight loss. And if these 2 components become a habitual way of life, then a person will always be slim.

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