Proper nutrition menu for a month for weight loss. Diet for weight loss, eating tasty and healthy. Basics of proper nutrition

It's no secret that healthy eating- This is the key to health and slimness. Various diets help get rid of excess weight. However, any diet is a temporary measure that provides for a subsequent transition to the correct balanced diet. Otherwise, the achieved result cannot be consolidated. If you decide to get rid of it once and for all extra pounds ov and gain self-confidence - start eating right.

Principles

The rules of proper nutrition are quite simple, but they work flawlessly. By eating a balanced diet, you will gradually lose excess weight and find the ideal weight for you. physical fitness. To make the weight loss process more intense, do physical exercise. Try to move as much as possible. Even if you don't go to the gym, stop using the elevator and you can get rid of 2 to 5 extra pounds per month.

1. Regime: you need to get used to eating at the same time.
2. Calorie: Eat a variety of foods, but count your calories. This will quickly become a habit.
3. To lose weight, it is important to burn more calories than you consume. The menu should be varied.
4. Eliminate fast food and processed foods from your diet.
5. Fish and meat - source necessary for the body squirrel. And protein is a faithful ally of a slim figure.
6. It is also recommended to exclude confectionery products from the diet, but if you have a sweet tooth, reduce their consumption to a minimum, or replace some sweets with others. For example, instead of high-calorie desserts, eat fruit jelly or marshmallows.
7. Fresh fruits and vegetables are an indispensable component of a healthy diet. Try to consume them every day.
8. Porridge (oatmeal, rice, buckwheat, barley) is the basis of proper nutrition.
9. Try to eat less fried food.
10. Learn to drink coffee and tea without sugar. You can add honey, but do not forget that when losing weight, you can consume no more than 2 tablespoons of honey per day.
11. Drink 2 liters of clean water without carbon every day.
12. Don't eat in a hurry or in front of the computer. It is important to concentrate on food, eat slowly, chewing every bite thoroughly. This way you will not eat too much and will prevent the feeling of heaviness in your stomach after eating.

How to create a menu for a month

• No breakfast. Without breakfast in the morning, you risk overeating in the evening. This way you won't be able to lose weight.
• High calorie dinner. If you are used to having a heavy dinner, you will have to change your habits. Dinner should be light. For example, 200 g of baked chicken breast, or stewed cod.
• High calorie drinks. if you love coffee drinks(lattes, cappuccinos, etc.), juices and sweet tea– it is not necessary to give them up, but it is necessary to limit consumption. Their daily calorie intake should be no more than 500 calories.
• Alcohol. Be careful with alcohol, as it is high in calories and stimulates the appetite.
• Refusal of fat consumption. Fats are needed by the body for normal metabolism. By excluding them from your diet, you risk causing a disruption, such as a hormonal one. It is fundamentally important to obtain fats from natural food(from meat, fish, dairy products).
• Sauces and seasonings. Store-bought sauces are usually high in calories and contain many artificial additives, and seasonings can stimulate the appetite. Therefore, do not overuse these supplements. In addition, you can prepare sauces and seasonings yourself.
• If you need to replenish provisions, go to the store well-fed. On an empty stomach, you risk being tempted by food that contradicts the principles of proper nutrition.

Don't make your diet poor in an effort to lose excess weight as quickly as possible. remember, that main principle proper healthy eating - balance. Therefore, consume at least 1200 calories per day.

Products

When creating a monthly menu for weight loss, remember: you shouldn’t starve, but you shouldn’t overeat either. That is, you should not overuse even harmless apples - the stomach tends to stretch. Don't forget that you need to get up from the table feeling light.

• After waking up, drink 250 ml of still water.
• After you have drunk water or other liquid, you can eat no earlier than 40 minutes later.
• You can drink liquid at least an hour after eating.
• Have dinner 2 – 3 hours before bedtime.
• Make a menu according to your daily routine (for example, if you work at night, this does not mean that you will have to starve), but strictly adhere to your meal schedule.
• Eat small meals: 4 – 6 times a day.
• Snack on fresh fruits, vegetables and nuts (walnuts or peanuts). So you won't experience severe hunger and overeating during main meals.
• Drink green tea with lemon. It suppresses appetite well, speeds up metabolism and cleanses the body.

Your diet must include:

• cereals;
• meat (chicken, turkey, beef);
• fish;
• mushrooms;
• nuts (without salt and seasonings);
• raw fruits and vegetables;
• honey, raisins, dried apricots, prunes;
• natural dairy products;
• eggs (unless you are allergic to them);
• liquid hot dishes (soups, borscht);
• greenery.

Menu for the month

Week #1

• Breakfast: 200 g of cottage cheese-banana casserole (7% fat cottage cheese + natural yogurt + bananas), coffee or tea.
• Second breakfast: 1 persimmon, 1 apple.
• Lunch: 200 g mushroom soup, 100 g buckwheat porridge in water + 0.5 teaspoon butter, 70 g meatballs from chicken fillet(fillet + onion + chicken egg + rice).
• Afternoon snack: 1 boiled egg, 2 crispbreads, 2 kiwis.
• Dinner: 200 g baked salmon, 100 g salad (cucumbers + tomatoes + olive oil).

• Breakfast: 200 g oatmeal on water + 1 teaspoon honey + 50 g strawberries, green tea.
• Second breakfast: 100 g of cottage cheese (9% fat), 1 banana.
• Lunch: 200 g of tomato soup with lentils, 100 g of boiled chicken fillet and 150 g of salad (cucumbers, tomatoes, olive oil, herbs).
• Afternoon snack: 150 g salad (cucumber + boiled chicken fillet + egg whites+ soy sauce + lemon juice).
• Dinner: 150 g baked pollock, 80 g baked potatoes, 2 tomatoes.

• Second breakfast: 2 boiled eggs, 2 bread.
• Lunch: 200 g rice soup in chicken broth, 80 g chicken cutlets.
• Afternoon snack: 150 g of fruit salad (apple + banana + orange + natural yogurt + 1 teaspoon of honey).
• Dinner: 150 g boiled rice, 100 g baked turkey fillet.

• Breakfast: 2 pieces of bread, 50 g of cottage cheese (9% fat), 50 g of baked chicken fillet, 1 cucumber, coffee.
• Second breakfast: 1 banana, 50 g peanuts (no salt).
• Lunch: 200 g fish soup, 80 g baked fish (optional).
• Afternoon snack: 150 g of cottage cheese dessert (5% fat cottage cheese + natural yogurt + strawberries + walnuts + 1 teaspoon of honey), green tea.
• Dinner: 1 boiled egg, 50 g cottage cheese (9% fat), 100 g salad (boiled chicken fillet + tomatoes + cucumbers + natural yogurt).

• Breakfast: 150 g of curd-oatmeal pie (oatmeal + chicken eggs + low-fat cottage cheese + 0.5% fat milk + honey), tea or coffee.
• Second breakfast: 1 grapefruit.
• Lunch: 150 g boiled rice without oil, 100 g chicken breast cream sauce(cream 10%), 1 cucumber.
• Afternoon snack: 150 g of salad (tomatoes + cucumbers + boiled eggs + boiled chicken fillet + low-fat yogurt without additives), tea.
• Dinner: 150 g buckwheat porridge in water without oil, 70 g beef stew, 1 cucumber.

• Breakfast: 2 baked cheesecakes (50 g each), 1 banana, coffee or tea.
• Second breakfast: 1 persimmon, 1 kiwi.
• Lunch: 200 g of borscht (in chicken broth), 100 g of vinaigrette.
• Afternoon snack: 150 g cottage cheese (9% fat), 1 boiled egg.
• Dinner: 150 g baked salmon, 100 g vegetable casserole.

• Breakfast: 150 g rice porridge on water + 0.5 teaspoon butter, 70 g baked hake, coffee or tea.
• Lunch: 200 g cheese soup, 150 g of salad (cucumbers + tomatoes + boiled eggs + sour cream 15% fat).
• Afternoon snack: 100 g stew (potatoes, carrots + cabbage + carrots), 250 ml kefir (2.5% fat).
• Dinner: 150 g stewed cod, 100 g seaweed, 2 loaves of bread.

Week #2

• Breakfast: 200 g of oatmeal with milk (1.5% fat), 100 g of fresh raspberries, coffee or tea.
• Second breakfast: 2 pieces of bread, 50 g of cottage cheese (9% fat).
• Lunch: 100 g of buckwheat porridge in water without oil, 100 g of baked chicken breast, 100 g of stewed vegetables (any).
• Afternoon snack: 200 g of fruit salad (apples + oranges + kiwi + natural yogurt + 1 tablespoon of honey), green tea.
• Dinner: 150 g baked beef, 100 g vegetable casserole.

• Breakfast: 200 g of rice porridge with milk (1.5% fat), coffee or tea.
• Second breakfast: 2 breads, 2 teaspoons of honey, 1 apple.
• Lunch: 200 g stewed cabbage(with addition vegetable oil), 100 g baked chicken fillet.
• Afternoon snack: 150 g cottage cheese (9% fat), 1 banana.
• Dinner: 150 g of boiled brown rice without oil, 150 g of mushrooms stewed in cream sauce (cream - 10% fat).

• Breakfast: omelet (2 eggs + 200 ml milk 3.5% fat), 20 g hard cheese, 2 bread.
• Lunch: 200 g buckwheat soup with chicken broth, 150 g mashed potatoes+ 1 teaspoon butter, 70 g baked beef.
• Afternoon snack: 150 g of cottage cheese and banana casserole, 200 ml of fermented baked milk (4% fat).
• Dinner: 200 g stewed cod, 150 g salad (chinese cabbage + cucumbers + green pea+ tomatoes + natural yogurt or soy sauce).

• Breakfast: sandwich (25 g bran bread + 5 g butter + 10 g hard cheese + 20 g ham), 1 banana, coffee or tea.
• Second breakfast: 100 g of cottage cheese (9% fat) + raisins (10 g) + dried apricots (10 g).
• Lunch: 250 g of soup with noodles and chicken, 150 g of vegetables stewed with mushrooms.
• Afternoon snack: 2 chicken eggs, 2 loaves of bread, 250 ml of tomato juice.
• Dinner: 200 g cauliflower in egg batter, 100 g boiled chicken breast, 200 ml kefir (2.5% fat).

• Breakfast: omelet (2 eggs, 200 ml of milk 3.5% fat), 100 g of boiled chicken breast, 100 g of buckwheat porridge with water + 1 teaspoon of butter.
• Second breakfast: 1 banana, 1 orange, coffee or tea.
• Lunch: 250 g soup with beef meatballs, 100 g baked potatoes, 50 g stewed beef.
• Afternoon snack: cottage cheese and apple casserole (cottage cheese 9% fat + apples + natural yogurt + semolina+ honey + cinnamon).
• Dinner: 200 g vegetable casserole, 100 g boiled turkey breast.

• Breakfast: 250 g oatmeal with water + 1 teaspoon butter + 15 g raisins, 1 banana.
• Second breakfast: 2 breads + 15 g of hard cheese + 15 g of ham, coffee or tea.
• Lunch: 250 g of rice soup with chicken broth, 150 g of stewed chicken fillet, 2 cucumbers.
• Afternoon snack: 200 g vinaigrette.
• Dinner: 200 g of baked hake, 100 g of buckwheat porridge in water without oil (with soy sauce possible), 200 ml of tomato juice.

• Breakfast: 150 g biscuit, 1 banana, coffee or tea.
• Second breakfast: 50 g peanuts, 1 apple.
• Lunch: 200 g fish soup, 100 g any boiled fish, 2 tomatoes.
• Afternoon snack: 100 g of sweet cottage cheese (9% fat) + 30 g of prunes.
• Dinner: 150 g boiled rice without oil, 200 g boiled mussels, 1 cucumber.

Week #3

• Breakfast: 150 g of cottage cheese and apple casserole, 1 banana, 20 g of dark chocolate.
• Second breakfast: 2 pieces of bread, 50 g of cottage cheese (7% fat), 20 g of raisins, coffee or tea.
• Lunch: 200 g borscht with beef broth, 100 g salad (boiled chicken breast+ cucumbers + tomatoes + natural yogurt).
• Afternoon snack: 1 baked zucchini, 250 ml kefir (2.5% fat).
• Dinner: 170 g of baked salmon, 100 g of buckwheat porridge in water without oil, 100 g of salad (boiled egg + cucumbers + tomatoes + natural yogurt + soy sauce).

• Breakfast: 100 g of oatmeal cookies without flour (oatmeal + apples + kefir + honey + cinnamon), 1 banana, coffee with milk (1.5% fat) or tea.
• Second breakfast: 100 g of cottage cheese (7% fat), 150 ml of kefir (2.5% fat).
• Lunch: 200 g cheese soup, 100 g steamed chicken cutlets.
• Afternoon snack: 200 g of salad (cucumbers + tomatoes + boiled egg + natural yogurt).
• Dinner: 100 g buckwheat porridge in water without oil, 150 g stewed mushrooms, 50 g stewed chicken breast.

• Breakfast: 200 g barley porridge on water + 1 teaspoon butter, 1 apple.
• Second breakfast: 2 breads, 2 boiled eggs, 50 g of cottage cheese (9% fat), coffee or tea.
• Lunch: 200 g of puree soup with shrimp, 100 g of boiled rice without oil, 80 g of seaweed.
• Afternoon snack: 150 g of fruit salad (apples + pears + oranges + kiwi + natural yogurt + cinnamon + 1 teaspoon of honey), green tea.
• Dinner: 150 g of boiled squid rings, 150 g of vegetable casserole.

• Breakfast: 200 g oatmeal with water + 20 g raisins + cinnamon, 1 banana.
• Second breakfast: 2 loaves of bread, 100 g of cottage cheese (5-6% fat).
• Lunch: 250 g of mushroom soup, 150 g of mashed potatoes without oil, 1-2 steamed chicken cutlets (50 g).
• Afternoon snack: 200 g vegetable casserole, 150 ml tomato juice.
• Dinner: 1 baked zucchini stuffed with chicken breast (100 g) and mushrooms (80 g).

• Breakfast: 150 g of baked oatmeal-banana pancakes (oatmeal, bananas, 50 ml milk 3.5% fat, cinnamon), tea or coffee.
• Second breakfast: 1 kiwi, 1 apple, 20 g walnuts.
• Lunch: 250 g fish soup, 100 g boiled fish (from fish soup), 2 cucumbers.
• Afternoon snack: 2 boiled eggs, 20 g ham, 250 ml tomato juice.
• Dinner: 150 g of boiled rice without oil, 200 g of boiled shrimp.

• Breakfast: 200 g of cottage cheese (6-7% fat) + 1 teaspoon of honey, 1 banana, coffee or tea.
• Second breakfast: 1 apple, 1 orange.
• Lunch: 250 g of borscht in chicken broth, 100 g of salad (cucumbers + tomatoes + boiled egg + sour cream 15% fat).
• Afternoon snack: 150 g vegetable stew (potatoes + carrots + cabbage + onions).
• Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + Chinese cabbage + natural yogurt).

• Breakfast: 2 boiled eggs, 150 g of buckwheat porridge with water + 1 teaspoon of butter, 20 g of hard cheese.
• Second breakfast: 1 banana, 1 orange, tea or coffee.
• Lunch: 250 g of noodle soup with chicken broth, 100 g of vinaigrette, 1-2 steamed chicken cutlets.
• Afternoon snack: 150 g of cottage cheese and apple casserole, 200 ml of kefir (2.5% fat).
• Dinner: 100 g boiled rice without oil, 100 g vegetable casserole, 100 g baked cod.

Week #4

• Breakfast: 200 g oatmeal with milk (1.5%), 1 banana, coffee or tea.
• Second breakfast: 150 g of fruit salad (apple, kiwi, orange, any berries, natural yogurt, 1 teaspoon of honey).
• Lunch: 200 g vegetable stew with mushrooms, 100 g stewed chicken breast.
• Afternoon snack: 150 g of cottage cheese (9% fat), 2 loaves of bread, 200 ml of fermented baked milk (3-4% fat).
• Dinner: 200 g boiled mussels, 2 cucumbers, 1 tomato.

• Breakfast: 150 g of baked apple-curd pancakes (7% fat cottage cheese, semolina, apples, natural yogurt), 100 g of fresh raspberries, coffee or tea.
• Second breakfast: 150 g of salad (boiled egg, cucumbers, tomatoes, sour cream 15% fat).
• Lunch: 200 g baked pollock, 150 g seaweed.
• Afternoon snack: 150 g cottage cheese (7% fat), 2 loaves of bread.
• Dinner: 150 g stewed beef, 1 baked zucchini, 150 g salad (chinese cabbage + cucumbers + green peas + soy sauce + lemon juice).

• Breakfast: 2 breads, 10 g jam, 2 bananas, 1 baked apple, coffee or tea.
• Second breakfast: 2 boiled eggs, 25 g of ham.
• Lunch: 200 g vegetable soup without meat, 100 g baked salmon, 100 g salad (cucumbers + tomatoes + natural yogurt).
• Afternoon snack: 150 g cauliflower in batter, 1 orange, 250 ml tomato juice.
• Dinner: 200 g steamed chicken breast, 200 g stewed vegetables (any except potatoes).

• Breakfast: 200 g of buckwheat porridge with water + 1 teaspoon of butter, 1 apple, coffee or tea.
• Second breakfast: 1 banana, 50 g walnuts.
• Lunch: 200 g rice soup with chicken broth, 100 g steamed chicken cutlets, 100 g salad (cucumbers, tomatoes, Chinese cabbage, olive oil).
• Afternoon snack: 200 g of fruit salad (apples, oranges, kiwi, natural yogurt, cinnamon, 1 teaspoon of honey), green tea.
• Dinner: 200 g of cottage cheese (5% fat), 2 boiled eggs, 250 ml of tomato juice.

• Breakfast: omelet (2 eggs + 200 ml milk 2.5% fat), 1 toast (25 g), 20 g hard cheese, coffee or tea.
• Second breakfast: 1 banana, 1 apple.
• Lunch: 200 g stewed cabbage, 100 g baked chicken breast, 2 cucumbers.
• Afternoon snack: 2 loaves of bread, 15 g ham, 50 g cottage cheese (9% fat), 250 ml tomato juice.
• Dinner: 200 g of boiled mussels, salad (chinese cabbage, cucumbers, green peas, egg white, natural yogurt).

• Breakfast: 200 g of rice porridge with milk (1.5% fat), 1 apple.
• Second breakfast: 2 breads, 2 g hard cheese, 15 g ham, 50 g cottage cheese (7% fat), coffee or tea.
• Lunch: 250 g fish soup, 100 g salad (egg white + cucumbers + tomatoes + natural yogurt + soy sauce).
• Afternoon snack: 200 g vegetable casserole, 100 ml tomato juice.
• Dinner: 200 g cottage cheese (5% fat) + 20 g walnuts + 50 g prunes.

• Breakfast: 3 baked apples, 50 g cottage cheese (9% fat), 25 g dark chocolate, coffee or tea.
• Second breakfast: 3 breads, 20 g hard cheese, 1 tomato.
• Lunch: 200 g cheese soup, 100 g baked chicken breast, 1 tomato.
• Afternoon snack: 150 g fruit jelly, green tea.
• Dinner: 200 g protein casserole (chicken fillet, cottage cheese, egg whites, 1.5% fat milk, onion), 2 cucumbers, 30 g green peas.

For men and women

The amount of food varies depending on the individual's needs. For example, for a woman who wants to lose weight or stay in shape - with an average level of physical activity - such a menu will be optimal. For a physically working woman, the calorie content of the menu should be increased by 15%. If the menu is designed for young man, which one high level physical activity, it is necessary to increase the caloric content of the diet by increasing portions and supplementing techniques. By 20% - if a man wants to get rid of excess weight, and by 40% - if he strives to always be in shape. For example, at least 300 g of liquid dishes should be served for lunch. For the second breakfast, you can safely add additional carbohydrates, which are contained in foods allowed by the principles of healthy eating.

For family

The healthy nutrition menu is very diverse. You can adjust it depending on your preferences and needs. If your family has two, three, four or more people– you can be sure that with such a diet, every family member will be full.

Healthy eating is ideal for the whole family - both the little ones and the elderly. The main criteria that should be followed when creating a menu for a family are: age categories and level of energy consumption. For example, a teenager (13-17 years old) needs to consume more calories than a 50-year-old person, since the body of a young man or girl is actively growing. And for a man who does heavy lifting physical work, you should consume at least 3000 calories per day.

When creating a menu for your family, multiply the number of products for each family member depending on their individual needs. For example, if there are three people in your family - two adults under 40 years old and a 3-year-old child - to prepare breakfast you will need 3 bananas, 500 g of oatmeal (cooked porridge weighs more than dry cereal), 0.5 l milk.

For teenagers

• A teenager should not go on low-calorie diets and practice fasting days, since his body is still developing and urgently needs vitamins, minerals and various trace elements.
• A teenager's menu should be balanced and varied. The immunity of the young organism and its resistance to the influence of various unfavorable factors, including psychological ones.
• It is extremely important for a teenager to adhere to a healthy diet. It prevents diseases gastrointestinal tract and appearance eating disorders(anorexia, bulimia, etc.).
• A teenager needs to have breakfast (porridge, omelettes, dairy products). This activates metabolism, which is very important for normalizing hormonal synthesis.
• If you tend to be overweight, you should exclude high-calorie foods, fast food, and sweet carbonated drinks from your diet.
• During puberty, a teenager's appetite may either disappear or increase. The perfect solution this problem - fractional meals 5-6 times a day.
• The ratio of carbohydrates, proteins and fats in a teenager’s diet should be as follows: 50% - carbohydrates, 30% - proteins, 20% - fats.
• Consumption of sweets should be limited, but it is not necessary to exclude them. Confectionery products can be consumed in the first half of the day (until 13:00).
• The daily calorie intake should depend on the physical activity of the teenager. So, if a boy or girl plays sports, the daily caloric intake should be increased by 500 calories.
• Girls should consume no more than 2,400 calories per day, boys - no more than 2,800 calories.

After 40 years

In order to get rid of extra pounds and maintain good physical shape after forty years, you need to carefully control your diet. At this age the risk increases various diseases, since the body’s immunity weakens, and metabolic processes are slowing down. For this reason, it is extremely important not only to monitor the caloric content of food, but also to eat a balanced diet.

• The menu should be varied.
• Small meals (5-6 times a day) will speed up metabolism and metabolism, which is important for losing weight. In addition, by eating fractionally you will not feel hungry.
• Between main meals, snack on salads from fresh vegetables(as a dressing - olive oil or lemon juice), fruits and dried fruits.
• Fatty meats (eg pork, lamb), confectionery should be excluded from the diet, since after forty years the process of lipid metabolism slows down. This may cause or aggravate diseases of cardio-vascular system and gastrointestinal tract.
• Don't fry food. It is better to bake, stew or boil.
• You should definitely consume natural dairy products. They contain calcium and an amino acid called methionine. Methionine regulates the process fat metabolism and reduces cholesterol levels in the body.
• The diet should contain cereals (except semolina), as they remove waste and toxins from the body.
• Limit your potato consumption. Use it no more than 3 times a week.
• It is worth limiting your consumption of coffee and black tea. Drink no more than two cups of coffee and no more than three cups of tea per day.
• Include bananas in your diet - the magnesium they contain stimulates the heart.
• Eat prunes, sea and sauerkraut– these products help eliminate pathogens from the intestines.
• Drink about 2 liters of pure still water daily.

1. Try to give your body the best. Proper nutrition is one of the main steps on the path to your success.
2. Bad habits can weaken positive effect healthy eating. For example, eating in front of the TV or computer provokes overeating and indigestion.
3. Try to move as much as possible. If possible, do any physical exercise– in the gym or at home. This way you not only burn calories, but also stimulate your intestines.
4. At any age, an exciting hobby, self-development and communication with interesting people – best ways take your mind off food!
5. Decorate the space around you. This will give you a feeling of harmony.
6. Use beautiful tableware for every meal.
7. Concentrate on the taste of food, its aroma, consistency. Eat slowly and thoughtfully. This will make you feel full with less food.
8. You need to eat right throughout your life.

Video

Hello, friends! Planning is not an easy task, even if we're talking about about creating a healthy diet. After all, it is important to follow the principles healthy menu, and at the same time give the body everything it needs. Read more about what constitutes proper nutrition for a month, as well as how to provide the body with all the necessary substances.

Proper balanced nutrition

Since we will be eating according to a vegetarian program, it is important to talk at the very beginning about how to provide the body with the substances it needs.

If you are convinced that it is impossible to get a full spectrum of vitamins, micro- and macroelements by giving up meat and eggs (we will eat dairy products), then I hasten to dissuade you.

Calcium

Since dairy products are vegetarian system, which I adhere to, are resolved, then you definitely won’t have problems with calcium. Milk, kefir and yoghurt, cream, cottage cheese, cheese of all kinds. All this is allowed and welcomed.

From these foods you will get 80% of your daily calcium requirement. The rest can be obtained from spinach, broccoli, leafy and white cabbage, rice, almonds. Orange juice will also help in this regard.

Vitamin D

Vitamin D deficiency can be prevented by regular sun treatments. For fair-skinned people, 10-15 minutes on a clear day with bare arms and legs is enough. But the dark ones will have to stay longer. Besides this, it won’t hurt additional additives to food. The daily norm for children from 1 year and adults is 600-1000 IU.

Iron

There is plenty of it in spinach, tofu, apples, lentils and peanuts, chickpeas and peas, oatmeal, raisins and dried apricots. The main thing is to eat the most every day different products in sufficient quantity.

And for better absorption of the element, drink it rich in iron menu needed orange juice. Will also help in this regard leafy vegetables, cauliflower and sweet pepper.

Protein

Since the body does not absorb plant protein as actively as animal protein, more of it will be needed - about 1.8 g/kg.

Moreover, it is fundamentally important to consume those proteins in which essential amino acids identical to the ratio of amino acids in the human body. This soy protein, a protein found in legumes.

Particular emphasis is placed on the amino acid lysine, so stick to the same soybeans and legumes. Plus, tofu cheese, pistachios, and quinoa contain lysine.

Omega-3 acids

Proper nutrition system

Now I propose to move on to the diet itself. For convenience, I will present it in a table. It is also perfect as unloading option for weight loss. And as a permanent nutrition program for men and women. Pre-calculate daily norm calories for yourself. I have already written about the formula.

1 Week

2 week

You can alternate these two weeks. And the menu by day - change places, arrange. As a result, you will get a very diverse and at the same time delicious table for a month. If you can’t do without meat, eggs, fish and poultry, then simply enter these ingredients into your menu.

As for drinks, here we choose:

• Simple clean water without gases or any additives. At least 2-3 liters per day. This should be your main source of fluid.
• Juices, compotes, fruit drinks, jelly. Preferably homemade.
• Kefir, fermented baked milk, milk, yogurt.
• Herbal teas.

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Yuri Okunev was with you. See you soon!

A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. Healthy image life is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

PP menu for a week for weight loss - chief assistant when fighting overweight. Firstly, the loss of kilograms occurs due to the fact that the diet is completely eliminated. fast carbohydrates, such as cakes and sweet buns. They are called fast because they are absorbed in short term, but they don’t give useful substances, and immediately go to body fat.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

Best time to eat an orange - lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Swelling goes away and is restored correct exchange substances. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten when eating properly for weight loss

Can:

Possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low fat or with minimum content fat

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead sedentary lifestyle life or cannot have a snack every 2-3 hours.

Approximate menu for a week containing 1000 calories per day

PP menu for a week for weight loss with daily calorie content 1000 kcal is recommended for sedentary life, as well as those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. No special recommendations, the main thing is to save general principles proper nutrition.

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

The diet remains the same as with the 1200 kcal menu.

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in one piece until done.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger– 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mixture.
4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nut – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but new image life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

Proper nutrition helps not only to lose weight, but also to be healthy and not get sick. Eating well means eating balanced foods rich in vitamins and minerals. It is also important to consider the ratio of proteins, fats and carbohydrates in the diet. Learn more about proper nutrition for weight loss. The monthly menu you will see below is a guide. That is, you can adjust the menu at your discretion. The most important thing is that you burn more calories per day than you consume.

So many diets are based on losing weight quickly. But what about the further result? As a rule, after a diet a person gains weight again. A proper nutrition menu for weight loss for a month helps not only to lose weight, but also to stay in shape in the future.

Diet rules

A proper nutrition menu for weight loss helps you lose about 20 kg of excess weight in a month (depending on your current weight). And then you need to comply simple rules to maintain a normal figure:

• Try to eat at the same time every day;
• Count the calories you eat;
• Enrich your diet with raw vegetables and fruits;
• Eat calmly, chew your food slowly;
• Take vitamin-mineral cocktails;
• Try to eat as much boiled and fried food as possible, and more raw food;
• Every kilogram of your weight requires 30 ml of water per day;
• Get rid of sugar and confectionery;
• A proper nutrition menu for weight loss for a month can, over time, become a regular diet.

Proper nutrition regimen

How to follow a proper diet for weight loss? The monthly menu can be of any recipe, the main thing is not to overeat or starve. Determine portions yourself based on our recommendations. If you are full of 400 grams of apples, then you don’t need to eat 500 grams.

1. It is best to take food 4 hours after waking up and 2 hours before bedtime;
2. Drink water 15-20 minutes before meals, and 2 hours after meals;
3. Edit the proper nutrition menu for weight loss for a month if you understand what you are doing.

Sample menu

A diet for a month can be extended over a longer period, or completed ahead of time - this is not scary. Let's look at proper nutrition and daily regimen, what you can eat on a diet.

You can make salads from vegetables and fruits to your taste. As an option, we offer the following recipes:

• Fruit salad: apple, banana, pear, teaspoon honey, tablespoon oatmeal. Refuel a small amount yogurt.
• Vegetable salad: cucumbers, greens, lettuce. You can top it with yogurt, kefir or a little butter.

Any snacks between meals can be taken raw fruits or vegetables.

Table 1. Menu and proper nutrition for weight loss for a month.

Regulate your food intake and count calories yourself. There should be few of them, but not less than 1200 calories. It doesn't matter whether you are a girl or a man.

Another recipe

There is another recipe for proper nutrition for losing weight for a month. The menu can be divided into 4 main stages. The trick of this diet is that the first week is preparatory, and in the third you remove meat from your diet. A very strong menu that will help you lose weight.

We planned three meals. You can have snacks between meals if you wish. Only allowed fresh fruits and vegetables.

No. 1. Introductory week.

The task of this week is to prepare your body for weight loss so that it takes place without stress.

• Morning: boil an egg, make toast, squeeze out fresh juice;
• Day: a serving of vegetable soup, boiled chicken breast 100 g, salad;
• Evening: a glass of kefir, low-fat cottage cheese.

No. 2. Second week.

• For breakfast, only a glass of kefir - 250 ml;
• Boiled chicken breast 100 g, salad, cottage cheese with honey;
• Have your choice of dinner: cottage cheese, kefir, yogurt, plus salad.

No. 3. Third stage.

• Stew vegetables with buckwheat, a glass of kefir;
• Cook vegetable soup, a portion of buckwheat, salad;
• Stew any vegetables.

No. 4. The last stage of the diet.

• Cook a portion of buckwheat, steamed vegetables, a glass of kefir;
• Boil 200 g of beef, make soup, salad;
• Fresh vegetable salad, kefir, cottage cheese with honey.

This menu does not qualify for an Oscar, but it will help you get rid of extra pounds in a month. Proper nutrition allows you to lose about 20 kg in 30 days - this is very cool! Do you agree?

In order not to feel hungry, during the diet you can eat raw vegetables (carrots, beets, cabbage) in any quantity.

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Product Options

Let's see what products you can supplement your diet on your own. If you wish, you can create your own menu and send it to us for approval. We will adjust and help you maintain the right diet.

So, both men and women, when compiling a proper nutrition menu for weight loss for a month, can safely include in their diet following products power supply:

1. Any dairy products nutrition. Give preference to trusted home manufacturers. There may be fake powder in stores. This will not bring any benefit;
2. Dried fruits of all types - they are rich in vitamins;
3. Cereals;
4. Boiled meat (chicken breast, beef, turkey);
5. Raw fruits and vegetables;
6. Vegetable and fruit salads (without dressing);
7. Cheese or low-fat cheeses;
8. Boiled eggs;
9. Vegetable soups without fat;
10. Fish soups (ear);
11. Baked or vegetable stew;
12. Stewed or baked fish;
13. Potatoes, only baked in the oven;
14. Cereals, rye bread;
15. Greenery.

If we forgot to add something to this list, be sure to add it. As you can see, from these products you can easily create a proper nutrition menu for weight loss for a month.

Finally, we would like to wish you good health! It's not difficult to stick to proper nutrition to lose weight. The monthly menu is just the beginning. We are on own experience we prove it. For more than a year now we have been raw foodists, eating only vegetables and fruits in their original form.

If you want to be healthy and never get sick, we wish you to take the path of proper nutrition.