Proper nutrition for weight loss: menu for every day

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

Proper nutrition is not just about coleslaw and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created within the framework of the PP system, many of which meet the needs of the body and deserve to be included in the right nutrition plan of every person!

PP program

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

Deadlines

Each diet can only be used for a limited time. Once the results are achieved, you should switch to a healthy diet. If you start eating right, you won't have to give up your favorite and unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their caloric content with physical activity.

Proper nutrition is so healthy and beneficial that you can, even should, stick to it throughout your life in the name of a slim figure and healthy appearance.

It's time to create a menu for yourself!

What kind of diet can be called correct?

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

It is necessary to measure them to ensure the daily requirement. It is also important to follow other rules that make the diet correct. So, fast food, processed food, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake dishes. You should eat food at the same time every day.

How to create a menu for the week

The peculiarity of proper nutrition is that it does not involve following a strict menu. It must be drawn up taking into account the individual's characteristics and dietary preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:

• Breakfast should be rich in carbohydrates.
• dinner should contain a large amount of carbohydrates.
• Each meal should include foods that contain plant fiber (vegetables, fruits, bran).
• if you want to eat sweets, then this should be done only in the first half of the day.
• It is important to distribute the calories correctly.

Usually, people who adhere to the right diet create a menu for the week in advance and then just prepare dishes according to it. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat a certain type of food.

How to make a diet plan for weight loss

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

Meal plan for "early risers" (people who wake up, for example, at 6: 00 AM and go to bed at 10: 00 PM )

• Have breakfast at 7: 00 am
• At 10. 00, have a second light breakfast
• At 13. 00 you go to eat
• 16. 00 time for afternoon tea
• Dinner at 19. 00

Nutritional regime for "night owls" (people who get up after 9. 00 am and fall asleep around 00. 00 am )

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

So adjust your meal plan to fit your daily routine.

Main recommendations

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

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

What is important when creating a menu

1. When planning your weekly menu, immediately prepare a shopping list. And immediately decide which day you will cook what. On certain days, for example, chicken and fish should be included. One day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
2. You should not skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily intake of carbohydrates should be at breakfast, 30% for proteins and 20% for fats.
3. Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruit for a snack (you can have a banana, 150-200 grams of grapes, a large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the lastit must be unsalted and not by volume). more than 30 g per dose).
5. When counting calories, subtract those burned during physical activity. For example, if you're going to be walking around town all day or have long-distance cyclocross planned, increase your nutrition for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving home.
6. Drink plain drinking water - not iced or boiled water (cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but only drink high-calorie versions (lattes or cappuccinos) before lunch.

Weight loss mistakes

• Analyzes for sweet and starchy foods (they should not be completely excluded, but dose the intake so as not to violate the rule of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry without oil, on an open fire and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all kinds of greens.
• Heavy dinner with large portions. Boil or boil meat or fish, add a fresh vegetable (for example, 200 grams of poached beef with a fresh cucumber).
• Frequent alcohol consumption. It should be avoided as it is quite high in calories and can cause a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Make a glass of tea only one hour before meals and half an hour after.
• Be careful with salt, spices and sauces. All of these greatly stimulate the appetite and can lead to binge eating and overeating.
• Meals should not be skipped. Always have a bag of nuts, lemon water or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a late meal.

Sample menu for the week

First day

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

Snack: dried gray bread, boiled egg, tomato.

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

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

Dinner: boiled vegetables 220 g. , roasted piece of beef 140 g.

Second day

Breakfast: a sandwich of a piece of wholemeal bread, creamy cottage cheese and a plastic cucumber, 100 grams of grapes, tea or coffee with honey.

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

Daily meal: meat broth 200 g, fresh salad of Chinese cabbage with cucumber and tomato, seasoned with lemon juice.

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

Dinner: lean beef 200 g, two fresh cucumbers.

The third day

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

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

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

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

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

Day four

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

Snack: 100 grams of unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.

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

Second snack: salad with tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.

Dinner: 200g skinless baked chicken, sprinkled with 30g parmesan cheese, plus two cucumbers.

fifth day

Breakfast: 200 g of mashed potatoes in water with the addition of 30 g of butter, a boiled egg, a 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 casserole with cottage cheese, raisins and yogurt 150 g.

Dinner: baked hake 200 g. and seaweed 100 g.

Sixth day

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

Snack: grapefruit or pomelo.

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

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

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

Seventh day

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

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g 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 acceleration of the pace of life and the products presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but not useful and often harmful, make many people think about how to starteat right and include this element in your daily schedule.

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

Therefore you should not:

• expect to instantly improve your health, change your dietary preferences and habits completely immediately.
• Spread your attention across multiple complex tasks at once.
• suddenly give up all the usual foods at once.
• to elevate the harmonization of nutrition to an end in itself and subjugate the entire lifestyle to it;
• By paying attention to thoughts about food it is better to direct the energy of the mind in another useful and important direction.

Why you should eat right

Adherence to the daily routine and diet, combined with the absence of bad habits and sufficient physical activity, are the basic conditions for keeping the body in optimal condition. Too often these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the everyday pleasures of life.

For those who already face the problem of lack of energy and physical strength, excess weight, poor sleep, worsening skin and hair or any other of the wide range of disorders caused by an unhealthy lifestyle, as well as for those who are thinking about preventing themin advance, it will be vital that you make a decision to switch to harmonious food, follow it into practice, without delay.

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

A necessary principle would be to properly prepare a diet for the day.

Rules for choosing a diet for the day

Creating a balanced menu is quite simple. Having decided to improve your health and correct your figure, you need to take care of the quality, quantity and timing of food intake. The food must be fresh, the diet varied and properly distributed throughout the day.

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

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

The correct diet for the day should correspond to a pattern in which the first meal is denser than all subsequent meals.

For beginners, it is important to understand the substances that each body needs for proper functioning and their ratio. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of 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 rejuvenate and prepare the digestive system for further functioning. It is also useful for quickly removing waste from the body, losing weight and improving the condition of the skin.

A glass of water should be consumed properly - about thirty minutes before meals, slowly, in small sips.

Contrary to popular belief, nutritionist advice on breakfast is to exclude sweets from it. This is due to the fact that when it receives a portion of glucose, the body will need the next one a little later, when the sugar that arrived first is processed by the digestive system.

How to choose a healthy meal

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

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

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

In no case should you neglect a full meal.

What's the best thing to eat for dinner?

An evening meal with a balanced diet contains few calories. Carbohydrate consumption should be avoided. However, this meal should not be completely excluded from the regime - this causes serious disturbances in the functioning of the digestive system.

You can go for natural yogurts, steamed poultry dishes, cottage cheese casserole and seafood.

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

The key to success will be the combination of foods rich in nutrients and low in calories.

How many calories and minerals should the body receive?

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

Particular attention should be paid to the current state of the body, professional stress, lifestyle and the goal set by the person who decides to eat right. If he is driven by the desire to lose weight, physiological indicators decrease by 20%, if he is trying to gain muscle mass, they increase by the same amount.

Average standards indicate 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 you avoid when creating a healthy diet?

Adapting the body to a new nutritional system takes time, like creating any habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the forbidden list about once a week.

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

A list to help you limit harmful foods in your diet:

• rich, yeast-based and additional baked goods, loaves and wheat bread (it would be correct to prefer whole grains and rye without yeast).
• confectionery;
• sausage products;
• mayonnaise and sauces based on it.
• Canned meats and fish;
• smoked and salted meat dishes.
• Yolk;
• Foods high in animal fat.
• alcohol;
• fast food, semi-finished products.
• carbonated drinks, especially sweet ones, containing coloring and flavoring substances.

It is especially important to understand the importance of freshness of produce and prepared meals. Even healthy foods can be harmful if not prepared properly. Always prefer boiled and steamed to fried.

An example of the correct menu for the day

Everyone's taste preferences are individual. In addition, it is difficult to properly create a menu for a long time. However, once you take the path of correcting your diet, you will gradually learn many recipes and new dishes and you will be able to choose the ones that are most preferable for yourself.

Roughly a day's food might look like this:

• boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you also need to add a fresh apple or orange.
• for lunch - pickled soup, steamed, boiled or baked chicken meat without added fat, preferably fillet, a piece of rye or rye bread, green tea with honey or lemon.
• during the afternoon snack you can eat cottage cheese with fresh berries or fruits.
• A great dinner would be some lean meat (uncooked) and vegetables.

For snacks, you can turn to vegetables and fruits, in case of extreme hunger, you can turn to nuts and seeds. We must not forget 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 view is incorrect, as such an act can negate all the benefits 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 on holidays, but not every weekend.

The menu for Saturday in proper nutrition mode may look like this:

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

On Sunday, you can treat yourself to cottage cheese casserole for breakfast. It must be seasoned with honey. You can also have toast with tea. For second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlet with buckwheat, compote. An excellent option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruits. For dinner, it is recommended to eat boiled beef 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 time for much. Under no circumstances should you give up on your decision to become healthier or your desire to lose weight.

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

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

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

The opportunity to use the services offered by respected and competent specialists will eliminate the need to study a lot of videos, view pictures and read articles in order to expand your culinary range.

There's no reason to put off your healthy eating plan. Do it today.