Proper nutrition schedule for weight loss for a week. Inexpensive healthy food menu for those who want to lose weight. Proper nutrition for weight loss: basic principles

A simple PP menu for a week for weight loss with recipes.

Monday

Immediately after waking up: 300 ml. water
Breakfast (7:00) : 50 grams of oatmealsteamed in a glass of low-fat milk orwater with pear. Tea or coffee without sugar
Second breakfast (10:00): 2 boiled eggs,a piece of black bread or several loaves of bread,half a plastic cup of raw nuts
(preference should be given to nuts such as: almonds, cashews, walnuts)
Lunch (13:00): Vegetable salad (200 g), turkey cooked ongrilled, steamed or simply boiled (150 g), buckwheat porridge 50 grams (in dry)
Afternoon snack (16:00): Cottage cheese 5% with a dessert spoon of honey orberries/fruits (150 g).
Dinner (19:00): Greek salad (150 g), hake baked in foil (200 g).
Snack (21:00 – 22:00): Grapefruit

Tuesday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): 2 egg omelette with mushrooms orcheese, cereal bread + oatmeal with waterpeach (4 tablespoons of oatmeal). Tea or coffee.
Second breakfast (10:00): Dietary cheesecakes (150 g,4 things.). See recipe below. 1 apple
Lunch (13:00): Boiled rice 80 g dry, 1chicken fillet, prepared in any way,vegetable salad (150 g).
Afternoon tea (16:00) : kefir 1% (300 ml)
Dinner (19:00): Boiled or stewed veal or turkey (150 g),vegetable stew (cauliflower, zucchini, pepper, eggplant)
Snack (21:00 – 22:00) : Grapefruit

Wednesday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): Multigrain flakes (50 g)with ½ glass of low-fat milk, 100 gramscottage cheese with a spoon of honey, tea or coffee
Second breakfast (10:00): Omelette or scrambled eggs2 eggs with cheese and herbs, cereal bread
Lunch (13:00): Durum pastawheat 100 grams (dry product),beef goulash (150 grams), vegetable salad(150 g)
Afternoon snack (16:00): Salad: pink salmonown juice (50 g), ½ avocado, cucumber,whites of two boiled eggs, greens.
Dinner (19:00): Canned corn (150 grams) or 2 heads of corn,turkey fillet cooked in any way, vegetable salad (200 g)
Snack (21:00 – 22:00): Grapefruit

Thursday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): Oatmeal in water with a spoon of honey and nuts (50 g), 1 pear
Second breakfast (10:00): 2 boiled eggs, 1 cucumber, hard cheese (severalslices) with cereal breads.
Lunch (13:00): Balognese pasta with minced beef (250 grams), salad Greek (200 g)
Afternoon snack (16:00): Grapefruit
Dinner (19:00): Vegetable stew stewed onwater (150 g), carp baked in the oven(150 grams).
Snack (21:00 – 22:00): Salad with tuna:boiled egg whites (2 pcs), tuna inown juice (half a jar), 1 cucumber, onion green

Friday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): 50 grams of oatmeal, steamed in water or skim milk with a spoon of honey, berries or fruits. 10 almonds. Tea or coffee.
Second breakfast (10:00): Omelet with spinach from 2 eggs, cereal bread
Lunch (13:00): Homemade chicken cutlets (oven, not fried) (150 g = 2 pieces), buckwheat porridge (70 g), vegetable salad (150 g)
Afternoon snack (16:00): Kefir 1% (300 g)
Dinner (19:00): Stewed cauliflower florets (150 g), grilled turkey fillet (150 g)
Snack (21:00 – 22:00): Cottage cheese 5% with a dessert spoon of honey (100 g).

Saturday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): Multigrain cereal (70 grams), mixed with ½ cup skim milk, 1 piece of toast with a slice of hard cheese. Tea or coffee with half a marshmallow or a cereal bar.
Second breakfast (10:00) : Salad with canned salmon (half a can of salmon, 1 egg, ½ cucumber, 1 tomato and herbs), cereal bread.
Lunch (13:00): Vegetable soup (200 g), chicken pilaf (250 g)
Afternoon snack (16:00): Fruit salad with nuts, dressed with classic Activia (300 g)
Dinner (19:00): Squid rings, stewed with vegetables and/or onions (200 g), stewed or steamed vegetables (without potatoes) (200 g)
Snack (21:00 – 22:00): Low-fat cottage cheese (100 g)

Sunday

Immediately after waking up: 300 ml. water.
Breakfast (7:00): Oatmeal on water (50 g) with a spoon of honey and pear, scrambled eggs with mushrooms (from 2 eggs). Tea or coffee
Second breakfast (10:00): Tuna sandwich (for filling for 5 sandwiches: canned tuna pieces, onion, feta cheese 50 grams, boiled eggs 2 pcs., a few tablespoons of olive oil, lemon juice to taste)
Lunch (13:00): Vegetable salad (200 g), chicken baked in the oven (150 g), buckwheat porridge (50 g)
Afternoon tea (16:00) : Salad with mussels (mussels fried in a spoon of olive oil with onions, 1 egg, cucumber, greens)
Dinner (19:00): Mixed vegetables fried in a spoon of olive oil or stewed (150 g), fish baked in foil (150 g)
Snack (21:00) : Low-fat cottage cheese with berries (100 g)

Reading time: 7 minutes

The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to lose excess weight, it is not enough to exercise regularly; you must reconsider your eating habits. We offer you a menu of proper nutrition for weight loss, which will help you navigate when planning your diet.

Read our other articles on nutrition in more detail:

10 important rules about proper nutrition for weight loss

Before moving on to a detailed description of the proper nutrition menu for weight loss, let us remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. They lose weight from a calorie deficit, not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.
2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition is also achieved through food restrictions: you eat less high-calorie foods and get rid of “food waste”. This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (although with the right foods you can eat in excess and gain weight).
3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.
4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.
5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not carry any nutritional value and, moreover, when consumed in large quantities, have a negative effect on the body.
6. When it comes to losing weight, meal times don’t really matter, so you don’t have to completely change your diet and routine. Just remember that Drawing up a competent, correct menu for the day will help you eat a balanced diet, which means minimizing the feeling of hunger, developing healthy eating habits, and improving the functioning of the gastrointestinal tract.
7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles (proteins), sufficient energy (carbohydrates), and normal functioning of the hormonal system (fats).
8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick to separate meals or combine foods only in the way you are used to, please do so.
9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: to lose weight, you just need to eat within the framework of the KBZHU.
10. The distribution of proteins and carbohydrates throughout the day, proper breakfasts and dinners, certain foods before and after training - these are only additional building blocks in building the body, but are far from the key ones. They are more relevant at the final stage of polishing the body and bringing it to its ideal shape.

Summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is an additional weight loss tool that will help you change your eating behavior and start eating balanced and healthy.

What is important to remember when creating a healthy nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy for the whole day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
• It is advisable to make dinner predominantly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is to maintain a general calorie deficit for the day. But from the point of view balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns It is better to follow the above rules.

Sample healthy nutrition menu for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• Afternoon snack: Carbohydrates, maybe a little fat
• Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found among those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal pancake (mix eggs and oatmeal and fry in a frying pan)
• Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Dinner:

• Cereals/pasta/potatoes + meat/fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/side dish + legumes

Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crisps

From the proposed breakfast, lunch and dinner options, create your own healthy nutrition menu for every day.

Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do:

Dietary nutrition helps not only to lose excess weight. but also saturate the body with essential vitamins and microelements. You can implement such a diet at home, since the recipes use simple products, and even the lazy can do the cooking technology.

The main rules of dietary nutrition:

1. 1. Drink water - regular purified or mineral water without gas - at least 2 liters per day.
2. 2. Eat a lot of fresh vegetables, herbs (3-4 servings per day) and fruits (2-3 servings per day).
3. 3. Avoid red meat.
4. 4. Poultry meat should be consumed without skin.
5. 5. Include healthy fats in your diet - fatty fish, nuts, seeds, avocados, cold-pressed vegetable oils.
6. 6. Consume fermented milk products with minimal fat content.
7. 7. Do not eat more than 2 yolks per day, the number of whites is not limited.
8. 8. Avoid frying in oils for cooking.
9. 9. Eat 5 times a day at the same time - 3 main meals and 2 snacks.
10. 10. Control the number of calories consumed - roughly calculate using a special formula.
11. 11. It is advisable to eat cereals, sweet fruits and vegetables in the first half of the day; after lunch you should eat proteins and low-calorie vegetables.
12. 12. It is advisable to give up salt - this promotes weight loss by getting rid of excess water.

These rules are universal: they are suitable for both women and men of different ages. Already a month after following them, you can lose from 3 to 6 kg, depending on the person’s initial data.

The diet for drying the body provides for the distribution of consumed proteins, fats and carbohydrates as follows:

• proteins: 60% - they should be present in all meals;
• fat - 20% - it is recommended to drink a teaspoon of flaxseed oil on an empty stomach, other sources of healthy fats should be evenly distributed across all meals;
• carbohydrates: 20% - they should be consumed during breakfast and the first snack.

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

If you eat right and follow a healthy lifestyle, 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: weekly menu, food table - these are the main components in losing weight without harm to health

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

To lose weight with proper nutrition, you don’t need to force yourself and deprive yourself of your favorite foods for a long time. 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:

• count calories of consumed foods;
• check the composition of food;
• prepare food correctly;
• follow the daily routine.

Being on a proper diet, you can sometimes allow yourself even forbidden foods in small quantities. This approach helps reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that there should be much less junk food than healthy food.

But such a diet does not contribute to too dramatic weight loss, since the calorie reduction is only 500 calories per day. And this means that weight loss will be only 1.5 kg or 2 kg per month.

But if you add exercise to such a diet, the results will improve significantly. In this case, you can lose weight even by 7-8 kg in a month.

Is it possible to lose weight on baby food?

Proper nutrition also includes baby food. Boiled vegetable, meat or fruit purees are very good for weight loss because they are quickly absorbed by the body.

The advantages of a baby food diet include not only the speed of weight loss, but also the ease of eating. After all, you don’t need to prepare such food; you can simply open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook yourself, then you just need to boil and then puree your favorite food.

But there are also disadvantages to such a diet. One of which is a small amount of fiber. Therefore, if you follow a diet for more than a week, you need to include green vegetables in your diet. Another minus is the minimal choice of dishes. So this diet may soon become boring.

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.

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

It is better to give preference to boiled food with low fat content. 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 floury foods from the diet; such foods are very difficult for the body and contribute to its slagging and the formation of harmful cholesterol.

To make it easier to understand how much food you need to eat to lose weight, you need to count all the calories you consume 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.

Diet for weight loss

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

It is best to eat at these times:

List of products for proper nutrition and weight loss at home

To make it easier to figure out what you can eat with proper nutrition and what you can’t, there are tables of healthy foods. They indicate the number of calories and nutrient ratios. Such tables help you navigate when choosing a product for your main meal or snack.

What foods should you eat to lose weight?

Almost all fruits and vegetables have a minimum amount of calories, so you can safely eat them at any time. They can also replace any foods or use them as snacks.

What foods to exclude to lose weight

With any diet, it is important to exclude unhealthy foods., which contain 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 gluttony. In a balanced diet, sugar should be almost at the same level.

A few of the most unhealthy foods to avoid when losing weight:

Food diary for weight loss: how to keep it correctly

To know your weak points, you can keep a food diary, which will help you control the food you eat 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 ensure ease of control:

1. Keep a diary This can be done either in a notebook or electronically.
2. Notes should be taken daily, preferably immediately after meals.
3. Must indicate meal time.
4. For comfort 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).
5. Amount of food It is better to indicate in grams and milliliters.
6. Calorie counts and the amount of fat will help you do certain programs.
7. Diary you should always have it with you.

Nutrition program for weight loss

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

Meals must be adjusted to your daily routine. For breakfast and lunch, you can eat fairly high-calorie foods containing 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 caloric content of the diet increases.

Note! Any nutrition program for weight loss works many times better if you exercise. After training, it is better to eat no less than 30-40 minutes later. Products must contain fiber and proteins.

Healthy (balanced) diet for weight loss

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

But proper nutrition for weight loss does not mean reducing the amount of food itself, but reducing the calories consumed.

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

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

Dietetics is a whole science that helps women keep in shape. Many nutritionists recommend learning how to eat right first. 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 into the body.

First, you should try to create a menu for the week, calculating the number of calories and nutrients in the foods you consume. The table above and the approximate list of menus presented below will help with this, products in which can be replaced with ones of equal calorie content.

Proper nutrition menu for weight loss for a month

For such a diet, you need to eat enough protein-containing foods for a month. It’s easy to calculate: you need as many grams of protein as a woman weighs in kilograms. This number is then multiplied by a factor of 3.3. You need to consume the resulting 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 fruits, and bread with bran. Drink approximately 2 liters of fluids per day.

Three meals a day for weight loss

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

Healthy breakfast (proper nutrition for weight loss)

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

From drinks you can choose 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 granulated 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 fillet 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 fruit or dried fruit for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.

Nutrition for weight loss and exercise

If you just eat right, losing weight is not so effective. And if you also exercise, your body weight decreases much faster. But here you need to follow some nutritional principles.

The body stores fats in case of lack of energy. That's why, to force him to spend these reserve reserves, you need to not eat before the workout itself. And you should definitely eat about 2 hours before, so that it’s not hard to study.

The meal should be carbohydrate, but in small quantities. This way, 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 is important to know! If you feel dry mouth, drowsiness or worsening mood, this may indicate a lack of water in the body. With a weight of 70 kg, the daily water intake is 2 liters. If you weigh more, calculate the amount based on 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 can you start your first meal. Now you need protein products: cottage cheese, egg whites, boiled chicken, boiled seafood. It would also be nice to have a vegetable salad with a spoon of vegetable oil.

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

Fractional (five meals a day) meals 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 for normal well-being.

Food should have beneficial properties, even if it is a snack. The basic principle of this diet is that during the day you need to eat a hot meal 3 times and have something light to snack on twice. Sweets are allowed only 1 time, and only 1 piece.

Approximate fractional meal menu:

1. Breakfast may consist of porridge and fruit. You can drink tea or coffee.
2. For lunch be sure to have soup, baked or raw vegetables and lean meats (chicken, turkey).
3. Have supper Can be boiled fish, meat or eggs in combination with vegetables.
4. Snacks– fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
5. Before bed If desired, it is better to drink kefir.

Fractional meals for weight loss, reviews from those losing weight

Considering the reviews of women losing weight on this 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 restrictions on age and health. Therefore, we can safely say that this power system is much better than others.

Separate meals for weight loss: menu for the week

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

From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, they are usually divided into groups. When creating a menu, you must take into account the compatibility of products.

Separate nutrition table for weight loss

It is important to know! Products containing more proteins or carbohydrates are not compatible with each other. But they can easily be consumed with fats and fruits.

Separate meals for weight loss, reviews from those who have lost weight

Based on reviews of this type of nutrition, 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 learn to cook again and get used to new tastes. Some girls observed changes in their mood and stress, which they associated with the inferiority of separate nutrition.

Another category of those who have lost weight on this system claims that switching back to a mixed diet is quite difficult because the body gets used to light and well-digested food. Many people even like to stay on this diet.

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

Intuitive eating, reviews from 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 you eat so as not to overeat.

Interesting fact! Intuitive Eating was created by Stephen Hawkes, who was also overweight for a long time. He tried many diets and came to the conclusion that they all gave 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.

To get rid of excess weight, you need to create a calorie deficit in the body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, you need to create a balanced nutrition menu for the week. Moreover, it must take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand will make it much easier for you to achieve your goal and eliminate the possibility of failure.

Important features of menu design

First you need to determine how many calories your body burns per day. This must be done using a special calculator, which can be found online. There you enter your data: age, height, current weight and your level of physical activity. Then the calculator calculates individual daily calorie intake, and BJU indicator. The latter will help balance the diet and take into account all the needs of the body.

These data show how many calories do you need to consume per day to save your current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the obtained figures, we draw up the proper nutrition plan for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when creating a menu, namely:

Sample meal plan

Schematic power mode

As an example, the daily calorie content is 1500 kcal. If you play sports, then you need to slightly increase your calorie intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be like this:

Dietary products for a healthy diet

To develop an effective weight loss plan, you need to clearly understand which foods are sources of protein, fats or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yoghurts, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein products, you need to focus on their calorie content. The smaller it is, the better. You need to take milk without additives, that is, buy unsweetened milk.

A small amount of fats should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and greens;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These products form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

• trans fats, that is, so-called fast food;
• carbonated drinks, especially sweet ones;
• mayonnaise and other sauces;
• sugar and confectionery;
• semi-finished products (sausages, dumplings, etc.);
• alcohol and energy drinks.

Sample menu for the week

You can develop a healthy diet for weight loss at home using the information above. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As is known, they are ineffective and have short-term results. The principle of diets is a strong calorie deficit. As a result, after strictly following such a diet, you will, of course, lose weight, but when you return to regular food, the excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. You will need to hold it constantly, so there is no point in chasing quick results.

A table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you should consult a doctor. The weight will go away systematically, without sudden jumps.

If you use the table above, you can create a dietary menu for the week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. It is also better to limit salt. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water. If you drink a glass of liquid every hour, you will get 1.5-2 liters in a day. In addition, this way the body will more easily get used to the regime, and the person will develop a natural thirst.

Recipes for proper nutrition

In order not to fall short of proper nutrition, and it is not burdensome for you, choose foods that you love. By finding recipes with them, you can create a delicious diet menu. Below are the simplest examples of dishes. They are perfect for a low-calorie diet.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1−2 cloves;
• wheat flour - 5 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

Oat pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l.;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then we grind the mass with a blender.
2. Add milk, eggs, salt, sugar. Mix everything thoroughly.
3. Pour the batter into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• low-fat cottage cheese (no more than 1% fat) - 150 grams;
• sugar - 2 tbsp. l.;
• semolina or oat bran - 2-3 tbsp. l.;
• egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is impossible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also tasty. If you have seriously decided to change yourself, then nothing can interfere with your desire, and this article will be a good hint. We are sure that you will succeed!