Proper nutrition for weight loss: menu for every day

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or you can fanatically stick to it all your life, enjoying the way you look. However, the fact that the PP system is effective and has helped thousands of obese people who have given up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not just coleslaw and steamed fish. According to the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which satisfy the needs of the body and are worth including in the plan of proper nutrition of every person!

PP program

• Focus on the "food pyramid", according to which 40% of the dishes on your table should be complex carbohydrates (including whole grain bread, all types of grain except semolina, as well as cereals), 35% are fresh and steamed or fried vegetables andfruits and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fat and sugar.
• Combine meat with vegetables and fruits.
• If you really want it, then you can have a little sweet. But do not exceed the permissible rate of sugar-containing products per day - 5 teaspoons. It is even better to replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories obtained by the evening.
• Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building block that renews cells and supports muscle function. After giving up meat and poultry, plant proteins should be consumed, which are found in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast foods and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited time. After achieving results, you should switch to a healthy diet. If you start following a proper diet, you won't have to give up your favorite and unhealthy foods at all. However, you should strictly control the time and volume of consumption of such products, as well as compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that for the sake of a slim figure and a healthy appearance, it can and even should be followed throughout life.

It's time to create a menu!

What diet can be called correct?

Proper nutrition (sometimes called healthy) means eating natural food that is only good for the body. The diet of a person planning to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:

It is necessary to count them to ensure the daily requirement. It is also important to follow other rules that make nutrition correct. So do not include fast food, processed food, carbonated drinks and other harmful foods in your diet. It is also recommended to limit the amount of salt, not to include fried food, steamed or boiled, stewed or fried dishes. You should eat at the same time every day.

How to make a weekly menu

The peculiarity of proper nutrition is that it does not mean strict adherence to the menu. It must be made taking into account the characteristics of the person and his choice of food. The main thing is to follow the basic principles of product matching. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should have a lot of carbohydrates;
• Every meal should include foods containing fiber (vegetables, fruits, bran);
• if you want to eat sweets, it should be done only in the first half of the day;
• It is important to distribute calories correctly.

Usually, people who follow a proper diet make a menu for the week in advance and then simply prepare the meals according to it. Below is an example of such a diet, when the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat certain types of food.

How to create a diet plan to lose weight

Individual planning of your daily, weekly, monthly menu will help you develop the habit of proper and strict eating. Partial - at least 3 times, and preferably 5-6 times a day - diet is the key to food discipline. No need to break or rearrange your normal daily routine. Build a plan based on your lifestyle.

Feeding regime for "early risers" (for people who get up, for example, at 6: 00 and go to bed at 22: 00)

• Have breakfast at 7: 00 a. m
• At 10: 00 eat a second light breakfast
• 13: 00 go to lunch
• 16: 00 time for afternoon tea
• Have dinner at 7: 00 p. m

Diet for "night owls" (people who get up after 9: 00 a. m. and go to bed around 12: 00 a. m. )

• Have breakfast at 10: 00 a. m
• 13: 00 time for lunch
• 15: 00 time for lunch
• 17: 00 go for afternoon tea
• 20: 00 time for dinner

So, adjust your eating schedule to suit your daily routine.

Main recommendations

• Breakfast should be eaten an hour after waking up
• Drink 250 ml of warm plain water in the morning on an empty stomach.
• Leave 2-3 hours between meals
• have dinner earlier or no later than two hours before bedtime

To properly lose weight, you need to track the calories in all the foods you eat. To do this, buy a notepad or a special application on your phone and write down even the amount of water or juice you drink.

What is important when creating a menu

1. When planning the menu for the week, prepare a grocery shopping list right away. And immediately decide which day you will cook what. Chicken and fish should be included on certain days, for example. One day you should have a light vegetable salad for dinner, a hearty roast beef for lunch, and so on.
2. You shouldn't skip breakfast even if you don't feel hungry. Each breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for protein, 20% for fat.
3. Dinner should be mostly protein. For example, low-fat cottage cheese, fried chicken or steamed fish.
4. Afternoon snacks and second breakfasts are appropriate and balanced snacks between main meals. However, they should not turn into a full meal. For a snack, prepare fresh fruit (you can have one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be unsalted and not in bulk). more than 30 g per dose).
5. When calculating calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned a long distance cyclocross, increase the ration for that day. Plan for the right amount of carbs and protein, and have a good breakfast before you leave the house.
6. Drink plain drinking water - not chilled or boiling water (it cleans the digestive tract and starts the metabolic processes). Green tea is useful for slimming (it accelerates metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but drink high-calorie options (latte or cappuccino) only before lunch.

Mistakes in losing weight

• Breakdown of sweets and starchy foods (they should not be completely excluded, but dose the intake so that the daily calorie norm is not violated).
• Fried and smoked. Such heat treatment of food is possible by frying without oil, on an open fire, smoking for no longer than 20 minutes in a natural way (not with artificial smoke).
• Give preference to raw vegetables and fruits instead of boiled and fried food, consume the most of all types of greens.
• A heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of boiled beef with one fresh cucumber).
• Frequent alcohol consumption. It should be avoided because it is quite caloric and can cause a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before a meal and half an hour after it.
• Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularities and overeating.
• Eating is not to be missed. Always have a bag of nuts, water with lemon or a handful of raisins with you. This will curb your appetite and prevent you from overeating during a delayed meal.

An example of a weekly menu

The first day

Breakfast: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snack: dried gray bread, boiled egg, tomato.

Daily food: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 g.

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

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

Second day

Breakfast: a sandwich of a slice of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g of grapes, tea or coffee with honey.

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

Meal of the day: meat broth 200 g, salad of fresh Beijing cabbage with cucumbers and tomatoes, seasoned with lemon juice.

Second snack: red apple and one kiwi, green or herbal tea.

Dinner: lean beef 200 g, two fresh cucumbers.

Third day

Breakfast: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily food: brown rice 150 g, the same amount of steamed vegetables.

Second snack: cottage cheese casserole, semolina, 150 g of bananas, herbal tea.

Dinner: 200 g of peeled seafood, two cucumbers and one tomato.

Fourth day

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

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

Daily food: fried lean fish 250 g, sauerkraut 130 g.

Second snack: tomato, cucumber salad seasoned with low-fat sour cream 200 g.

Dinner: 200 g of fried skinless chicken, sprinkled with 30 g of parmesan and two cucumbers.

Fifth day

Breakfast: 200 g of mashed potatoes in water, adding 30 g of butter, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

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

Second snack: homemade stew made of cottage cheese, raisins and yogurt 150 g.

Dinner: fried hake 200 g and seaweed 100 g.

Sixth day

Breakfast: scrambled omelet from two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

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

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

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

The seventh day

Breakfast: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable stew + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.

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

Dinner: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

How to start eating right

The accelerating pace of life and the abundance of products on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but useless, and often harmful, make many people wonder where to start. eat right and include this element in your daily schedule.

In addition to knowing how to divide and balance your menu most effectively, it's helpful to consider the psychological aspect and make sure you have the right approach to changing your eating habits. Whatever the goal of the diet is to realize the desire to lose weight or improve well-being, it is very important to form the right approach to the problem.

Therefore, you should not:

• you expect to instantly improve your health, immediately completely change your dietary preferences and habits;
• Divide your attention between several complex tasks at once;
• suddenly give up all the usual foods at once;
• to raise the harmonization of the diet to a goal and subordinate the whole lifestyle to it;
• Paying attention to thoughts about food is better to direct the energy of the mind in another useful and important direction.

Why you need to eat right

Adherence to a daily routine and diet together with the absence of bad habits and sufficient physical activity are the main conditions for maintaining optimal body condition. All too often, these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the daily pleasures of life.

For those who have already faced the problem of lack of energy and physical strength, overweight, poor sleep, deterioration of the condition of the skin and hair or any other of the many disorders caused by an unhealthy lifestyle, as well as for those who, thinking in advance about their prevention, it will be vital to immediately make a decision to switch to a harmonious diet, to stick to it in practice.

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

A necessary start would be to competently prepare the daily diet.

Rules for choosing a daily diet

Creating a balanced menu is quite simple. When you decide to improve your health and adjust your figure, you need to take care of the quality, quantity and time of food. The food must be fresh, varied and correctly distributed throughout the day.

• It is better to start eating more often and in small portions (not three times, but 4-6).
• Don't eat a lot before bed.
• Include vegetables in every meal.
• Drink more plain still water.
• Reduce simple carbohydrates.

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

A proper daily diet should follow a pattern in which the first meal is denser than all other meals.

For beginners, it is important to gain an understanding of the substances each body needs to function properly and their relationship. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of trace elements such as magnesium, calcium, potassium, various vitamins and iron.

Start your day with a delicious and healthy breakfast

The first thing that enters the body should be plain, not cold water (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This will help to invigorate and prepare the digestive system for further activity. It is also useful for rapid elimination of waste from the body, weight loss and improvement of skin condition.

A glass of water should be drunk correctly - about thirty minutes before a meal, slowly, in small sips.

Contrary to popular belief, the dietitian's advice for breakfast is about eliminating sweets from the morning. This is due to the fact that after receiving one portion of glucose, the body will require another a little later, when the sugar that arrived first is processed by the digestive system.

How to choose a healthy lunch

According to nutritionists, eating in the middle of the day should make up 25 to 50% of the total energy value of the daily diet.

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

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

In no case should you forget a hearty lunch.

What's the best thing to eat for dinner?

Dinner with a balanced diet has a minimum amount of calories. Carbohydrates should be avoided. However, this meal should not be completely removed from the diet - it provokes serious malfunctions of the digestive system.

You can give preference to natural yogurts, steamed poultry dishes, cottage cheese stew, seafood.

A good choice would be a protein omelette or a small portion of legumes - beans, lentils, chickpeas.

The key to success will be a combination of nutrient-dense and low-calorie foods.

How many calories and minerals should the body get?

The calories needed by the body are calculated using formulas that provide data on the following parameters of a specific person:

Special attention should be paid to the current state of the body, professional stress, lifestyle and the goal that a person sets for himself when he decides to eat. If he is motivated by the desire to lose weight, the normal indicators are reduced by 20%, if he aims to gain muscle mass, they are increased by the same amount.

Average standards show that women consume from 1000 to 2000 kcal per day, men from 2500 to 5000. However, exact calculations must be made individually.

What foods should be avoided when creating a healthy diet?

The body's adaptation to a new nutritional system takes time, just like the formation of any habit. If you can't eliminate all fast food at once, do it gradually, allowing yourself something from the forbidden list about once a week.

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

A list that will help you limit the amount of harmful foods in your diet:

• rich baked goods, loaves and wheat bread containing yeast and additives (whole grain and rye without yeast should be preferred);
• confectionery products;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salted meat dishes;
• egg yolk;
• foods high in animal fat;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, especially sweet ones, containing dyes and flavorings.

It is especially important to understand the importance of freshness of products and prepared meals. Even healthy food can be harmful if it is not prepared properly. Always prefer cooking and steaming instead of frying.

An example of a suitable daily menu

The preferences of each taste are individual. In addition, it is difficult to make a menu correctly for a long time. However, once you take the path of nutritional adjustment, you will gradually learn many recipes, new dishes and be able to choose the ones that are most suitable for you.

A typical meal for the day might look like this:

• boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add a fresh apple or orange;
• for lunch - pickled cucumber soup, steamed, boiled or fried chicken meat without fat, the best fillet, a piece of rye or rye wheat bread, green tea with honey or lemon;
• during the afternoon snack you can eat cottage cheese with fresh berries or fruit;
• A great dinner would be lean meat (not cooked) and vegetables.

For snacks, you can turn to vegetables and fruits, in case of great hunger - to nuts and seeds. One should not forget about the daily consumption of plain water (about 2 liters) necessary for health.

Weekend

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

Saturday's menu in the mode of proper nutrition may look like this:

• Oatmeal and a baked apple are served for breakfast. You should use tea as a beverage. It is important to understand that sugar cannot be added to tea. If you want to sweeten the drink, it is recommended to use honey.
• Second breakfast - yogurt and banana.
• For lunch, you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second dish. Salad - vinaigrette. The drink is compote.
• For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dried fruits instead.
• For dinner, a ham and vegetable stew would be a great choice. The drink is tea.

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

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

For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can bring real benefits. Often, the modern pace of life of a working person does not leave much time. There is no way you should give up on your decision to become healthier or your desire to lose weight.

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

If you don't have time to prepare food, you can order ready meals for delivery, fresh and well-balanced. It is very easy to choose food for yourself from the section that corresponds to your goal (lose weight, maintain shape after a diet, gain muscle mass, etc. ). A menu is offered for the calendar and working week with a detailed description of the composition of the products and the nutrients they contain.

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

Being able to use the services offered by respected and competent specialists will save you from having to study a lot of videos, look at photos and read articles to expand your culinary range.

There's no reason to delay starting a healthy eating plan. Do it today.