Proper nutrition for weight loss - principles, menu with recipes. Delicious recipes for proper nutrition

Even those who know nothing about proper nutrition understand that to lose weight, you need to eat less. A familiar situation: weight loss diets with a menu for every day have been tried, but none of them turned out to be magical, there is still no result.

There is often no time to understand the details of proper nutrition, but you need to lose weight yesterday. To help beginners and set them on the right path, we have developed an approximate balanced dietary menu for a week/day for weight loss. We also tell you what mistakes happen and how to create your own menu for weight loss.

The most important thing in our menu for every day/week for weight loss is calories. Total approximately 1500 kcal. This is enough to lose weight if your daily intake is about 1800-2000 kcal (i.e. for women). Men need more calories - that is, more “weight in grams”. The composition and products of the menu for women do not differ from the menu for men.

A balanced diet is approximately 40% and 30% each. We took these proportions into account in our table with the weight loss menu.

Proper nutrition for weight loss: what is possible and what is not?

How to replace foods on a weight loss menu for a week? We have put together a fairly simple dietary menu. But if necessary, change products to those that you like best/have on hand. It's simple - replace lean protein with lean protein: chicken, fish and seafood, eggs, cottage cheese. (which can be exchanged for each other): buckwheat, brown rice (there is no brown rice - take whatever you have), durum wheat pasta (ordinary wheat can be used in extreme cases), beans and lentils. Raw vegetables without restrictions - they have very few calories. For example, if your stomach growls in the evening and you can’t fall asleep, take cucumber tomato. Fill your stomach and it's no more than 50-100 calories.

For a “first acquaintance” with proper nutrition for weight loss, it is not necessary to painstakingly tap on a calculator all day and complete accounting courses. Start eating at least roughly according to our simple menu for the day. Try to buy low-calorie foods. Don't get upset fast food, fried, mayonnaise etc. It is not necessary to eat strictly according to the clock, 5 times a day, not to eat after 6, etc. The main thing is to stick to calories, then you will definitely lose weight.

How to independently create an approximate balanced menu for weight loss for a day/week?

1 Calories

You calculate your daily requirement and subtract 20-30% from it. This way you will know how many calories you need to lose weight.

2 Balanced diet: proteins/fats/carbohydrates (BJU)

The approximate ratio of BJU with a balanced diet for weight loss is 30/30/40 (%). Those. carbohydrates – 40%, proteins and fats – 30% each.

he wants to help too

3 Food

To create a menu for weight loss, you don’t necessarily need expensive or rare products. The most expensive item of expenditure is fresh meat, fish and vegetables. To accurately count calories, you need to cook at home, on your own. Over time, you will remember which foods contain how many calories and creating a weight loss menu for the day will become easy. If cooking at home and taking containers of food to work seems too difficult to you, then maybe you should put off losing weight for now? For those looking for an easier way, there are green coffee and goji berries. Try them first, and then switch to the side of proper nutrition and plastic containers. We don't have cookies, but we do have your slender reflection in the mirror.

What could go wrong

Bulimia and compulsive overeating are common consequences of prolonged dieting.

1 Disruptions due to strict regime

If you stay on proper diet for weight loss for a long time, then sooner or later “Uncle Zhora” will come. Even though the nutrition is “correct”, the menu for the week is balanced according to BJU, the body will still want to regain the lost weight. And how to do it? Make you eat it all back! The hormones needed for this will be delivered to your brain in a timely manner. This is why it is so difficult to maintain weight after a long diet.

How not to break down? Allow yourself to “rest” sometimes. Eat something “bad” once a week (“cheat meal”). But don’t turn your “vacation” into a week-long food binge. Perhaps it is better to eat something harmful in a cafe or with friends, so that there is no temptation to continue the holiday. There are no fruits on our menu (they simply don’t fit in the calories), but they are needed in proper nutrition. For example, you can arrange a “fruit cheat meal”.

If you do break the diet, then the most important thing is not to go into the state of “well, I’ve messed up my diet anyway, you can eat 2 times more, nothing will happen for it.” With this approach, a one-time breakdown turns into a week, and then a month of continuous gluttony. No matter how hackneyed it may sound, “don’t blame yourself.” Don't pay attention to what can't be fixed. What matters is how you start eating here and now.

2 Don’t be afraid to replace products with similar ones

Nothing bad will happen, the main thing is calories. “Can I have sushi on a diet?”, “Can I have watermelon?”. There are foods that we do not call “proper nutrition for weight loss” - fast food, baked goods, etc. But if you replace some product with a “harmful” one or one that is not on the standard menu, you will lose weight! Under one condition: there are no more calories per day than planned (in our menu this is 1500 kcal). For example: your planned lunch was 500 kcal. And instead you will eat sushi, which also had a total calorie content of 500 kcal. So it's okay! The only “but” is that a “proper” lunch is always more satisfying (you can eat more low-calorie food). Therefore, if you eat “harmful” foods every day, you won’t last long and you’ll break down.

3 Constant snacking

How often can you hear: “I eat so little and I can’t lose weight!”. If there are no health problems, then this is not true. This means you actually eat a lot, you just don’t take into account snacks (banana, sandwich, pie at work) or count calories incorrectly, especially if you don’t eat at home. Our daily menu is everything you can eat in a day to lose weight. If you still have snacks on top, then nothing will work out.

We hope that our daily menu will help beginners lose weight and understand what’s what in proper nutrition.

Fast diets allow you to lose several kilograms of weight in a couple of weeks, but their disadvantage is that fat deposits soon return. To constantly stay slim and not gain weight, you need to follow a proper diet every day. To do this, you don’t need to limit yourself to delicious food or constantly go hungry.

The right menu every day

Recipes for proper nutrition for weight loss are very diverse, they consist of a large selection of products. From these you can create a delicious menu for every day. Their variety will allow you to maintain a proper nutrition regimen (PE) without effort and stress, and the result will be a beautiful and slender figure. Healthy food recipes for weight loss have a huge list of benefits. Here are just a few of them:

• They are fully approved by nutritionists, since they do not force the body to starve and supply it with all the necessary substances and microelements.
• This menu prevents the feeling of hunger, offering many light dishes that can be consumed as desired throughout the day.
• The diet contains many popular dishes, they are often served in restaurants, so you can go to any special event without fear.
• The healthy nutrition menu allows you to select food to suit your taste and prepare new dishes almost every day.

The lack of monotony allows you to maintain a healthy lifestyle without psychological stress. If you are tired of the diet, you can easily change the menu without going beyond the PP.

Operating principle

The principle of proper nutrition is based on long-term adherence to a selected diet. The menu needs to be planned for weeks, while healthy food will help you smoothly and permanently get rid of fat deposits. The entire process of losing weight will take several months, depending on the individual characteristics of the body, but the results will remain for a long time. In addition, smooth weight loss will help you avoid unsightly sagging skin that often remains after sudden weight loss.

Recipes for weight loss, based on a healthy nutrition system, are calculated according to a scheme established by nutritionists. According to this scheme, a healthy menu for every day should contain:

• carbohydrates in the amount of 50%
• animal and vegetable proteins no more than 30%
• fats of various origins - 20%

In this case, the daily calorie intake should be at least 1800 kcal in the women's menu, and at least 2100 in the men's menu. Limiting the nutritional value of food below these levels is dangerous to your health.

Individual selection of recipes

Constantly following a certain type of recipe creates persistent taste preferences. That is why you need to build your diet from the very beginning in such a way that in the future you will receive only positive results. Recipes and proper nutrition menus should vary depending on the degree of obesity; this will help you lose weight at maximum speed and without harm to health.

If your weight exceeds 100 kg, it makes sense to minimize the carbohydrate content in your daily menu. The most easily digestible carbohydrates are found in white bread, cereals and confectionery. All this needs to be replaced with products made from coarsely ground cereals, which are as satiating as usual, but do not turn into fat. If you have kidney problems, you need to limit your protein intake and give preference to cereals.

Schedule

PP recipes for weight loss are designed for every day; they can be prepared and consumed at any time of the day. However, to normalize metabolism, it is better to establish a strict meal schedule; it can be created both for the day and for the whole week. The emphasis should be on breakfast, since food eaten in the morning is completely digested throughout the day.

In the first days, eating a large amount of food for breakfast may be problematic, but literally after a week the situation will change radically. By shifting the main meal to the morning, a person begins to feel the desire to eat in the morning, and not in the evening. In any case, PP implies up to 6 meals daily, so you don’t have to go hungry.

If you periodically have a desire to eat your favorite candy or bun, you should not deny yourself, because this can lead to stress and subsequent eating breakdown. Dishes from the PP menu should be prepared by stewing, boiling or steaming; the use of a grill is acceptable. You should not fry in oil; such food provokes obesity and negates all efforts to lose weight. However, you can’t completely give up fats; you just need to use them uncooked.

Oatmeal for breakfast

Oatmeal not only contains many useful microelements, but also improves intestinal motility. It is best to eat it for breakfast, it will put the stomach and intestines in order, and also set a good work schedule for them. To prepare porridge, you can use regular Hercules flakes. The porridge is prepared in this way:

1. The required amount of flakes is poured with hot low-fat milk and placed on the fire for a couple of minutes, after which it is infused for another 10 minutes.
2. While the porridge is brewing, you should chop a little of any nuts (lightly fried), wash some raisins, dried apricots, or other dried fruits to taste.
3. Mix nuts and dried fruits with porridge, add a spoonful of honey, and eat.

If you are tired of oatmeal, the dish can be prepared from buckwheat, rice, or millet. When choosing nuts, you need to remember that, for example, peanuts can cause allergies. Walnuts are best suited for porridge.

Sandwiches for breakfast

Proper nutrition offers recipes for delicious sandwiches for weight loss for every day. It is based on bread made from wholemeal flour, but the fillings can be selected to your liking and alternated as desired. The sandwich is prepared as follows:

1. In the evening, boil a breast of chicken, turkey or any other bird. Instead, you can buy lightly salted red fish.
2. In the morning, chopped brisket or fish is laid out on sliced ​​whole grain bread.
3. Slices of natural low-fat cheese are placed on top.
4. In the summer, you can layer the sandwich with lettuce, tomatoes or cucumbers. You should not purchase them out of season; grown in a greenhouse, they do not provide anything useful.
5. Top with another slice of bread.

These sandwiches can be consumed in unlimited quantities. To enhance the effect, they should be eaten with kefir or unsweetened yogurt.

Omelette

This omelette differs from the usual one in its lower fat content. It is prepared this way:

1. Pour a couple of tablespoons of olive oil into the pan.
2. Break 2 whole eggs and 2 whites into heated oil.
3. Any greens to taste are crumbled on top, it can be dill, parsley, basil or cilantro.

This omelet is well served with a salad of unsweetened fruits. It is best eaten in the morning, but can also be prepared in the middle of the day as a light snack.

Pasta for lunch

When choosing pasta, you need to pay attention to what type of flour they are made from. Recipes for proper nutrition for weight loss imply that they use pasta made from durum flour throughout the weeks. It’s better to cook pasta for lunch; the classic recipe looks like this:

1. The pasta is boiled, drained in a colander and washed with boiling water.
2. The still hot pasta is placed on a plate and sprinkled with low-fat cheese.

As dressings, you can use low-fat kefir or yogurt mixed with finely chopped herbs, crushed garlic or mustard seeds.

Breaded Cauliflower

Cauliflower, as well as broccoli and Brussels sprouts, are some of the healthiest vegetables in the world. They should be included in the menu several times a week; you can simply boil them by steaming or boiling water, bringing them to an al dente state. This means that the vegetable should be lightly cooked and slightly crispy. Cauliflower can be prepared like this:

1. Disassemble the head into inflorescences and wash well.
2. Mix low-fat cream and egg whites, prepare a bowl with semolina.
3. Dip the cabbage first into the protein mixture, then into semolina, and place on a baking sheet.
4. Bake until done.

The cabbage obtained in this way can be eaten for lunch as a separate dish, or as an addition to pasta from the previous recipe.

Lasagna

Lasagna is a tasty and healthy dish if prepared from solid flour and with a minimum of fat. To prepare it you need:

• pack of lasagna dough
• 200 g eggplants
• 200 g zucchini
• 200 g tomatoes
• 100 g boiled carrots
• 50 g low-fat sour cream
• 2 cloves garlic

Cut eggplants, carrots and zucchini into thin spaghetti, tomatoes into slices. Lightly fry raw vegetables in olive oil. Crush the garlic and mix with sour cream. Boil lasagne dough according to instructions, layer with vegetables and sour cream sauce. Bake until done.

Light soup with vegetables and rice

Soups should be eaten several times a week; they improve digestion and promote weight loss. Here is a recipe for a simple soup, you can vary the names of vegetables in it if desired:

1. Chop a small onion, lightly cut a couple of tomatoes and keep in boiling water for a minute, then cut into small pieces.
2. Peel large sweet peppers and cut into pieces.
3. Fry the onion in olive oil and add tomatoes, peppers and parsley to taste.
4. Pour fried vegetables into water or vegetable broth, boil, add 3 tbsp. l. washed rice.
5. Bring to a boil, boil for a quarter of an hour, add salt and spices to taste.

This dietary soup is best eaten for lunch.

Vegetables and chicken for dinner

The correct menu for the week should contain the required amount of meat. You need to select low-fat varieties, such as young veal, rabbit and poultry. They can be combined with vegetables in this way:

1. Eggplants, zucchini, tomatoes, bell peppers or other vegetables to taste are chopped, placed in a cast iron frying pan with a small amount of olive oil and simmered over low heat.
2. The meat is boiled separately, in this case it is chicken fillet. It can be simply boiled in water, or steamed.
3. The finished fillet is cut into pieces, added to the vegetables and simmered for another 5 minutes. At the end, salt and spices are added to taste.

As a side dish, regular buckwheat or unpolished rice goes well with this dish.

Rice with seafood

Seafood is an integral part of the weekly diet. You can eat any fish, squid and other seafood. Nutritionists recommend using brown unpolished rice as a side dish. The dish is prepared as follows:

1. Brown rice should be rinsed under running water until no more cloudy water flows out. Soak it in cold water for 2 hours.
2. Cook the rice in a large saucepan, taking into account that its volume will triple. The cooking water should be slightly salted.
3. Seafood is boiled by steam or in water; it needs to be salted.
4. Place seafood on rice, the dish can be served.

For seafood, you can prepare a sauce from yogurt, crushed garlic and finely chopped dill. This sauce is very healthy and tasty.

Video: Proper nutrition for weight loss

Veal with vegetables

For this recipe you need to use lean young veal. This meat can be included in the menu for a week; it is very dietary and helps you lose weight. The dish is prepared as follows:

1. The beef is boiled over low heat; the resulting broth can be used to make soups.
2. Cut zucchini, eggplant, cauliflower or other vegetables into pieces to taste and bake in the oven.
3. Cut the beef into slices, place vegetables next to them, and if desired, sprinkle them with low-fat cheese.

There is no need for a side dish for this dish; you can limit yourself to whole grain bread.

(8 ratings, average: 3,38 out of 5)

PP recipes have helped many people in their struggle to lose weight, normalize the functioning of internal organs, and improve the condition of their skin, hair and nails. Many people think that eating this way every day is quite difficult, but over time it turns into a way of life.

It's not enough to just eat healthy foods, it's important to do it wisely. Therefore, nutritionists have developed several rules:

What products are your priority?

For harmonious weight loss that does not harm the health of the body, it is necessary to include in the diet:

1. Proteins (up to 50% of the total mass). Protein products include:

• Dairy products;
• eggs;
• chicken fillet, beef;
• legumes;
• fish (salmon, tuna, etc.);
• liver;
• nuts.

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

• Olive oil;
• nuts;
• avocado;
• fish fat;
• hard cheese.

Also, pp products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:

• Cucumbers;
• White cabbage;
• papaya;
• green tea;
• raspberries;
• grapefruit;
• ginger.

But you should avoid the following products:

• Flour-containing products;
• sugar-containing products;
• alcohol and carbonated drinks;
• soft cheese, including processed cheese;
• salty and sweet snacks;
• fast food and fast food.

Protein pancakes

In a deep bowl, knead the dough from the following ingredients:

• a quarter cup of oatmeal flakes;
• a quarter glass of cottage cheese;
• half a spoon of protein powder;
• 3 egg whites.

After thoroughly mixing the ingredients so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in a non-stick pan so as not to add oil. Can be consumed with nut urbech.

Curd dessert with fruits and gelatin

Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve gelatin with milk over heat, making sure that the mixture does not start to boil.

Beat 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar until slightly foamy, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pieces) and a third of pineapple into small slices.

Then the products need to be laid out in layers in the following order:

• Strawberry;
• cottage cheese;
• kiwi;
• cottage cheese;
• a pineapple;
• cottage cheese.

If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.

Cheesecakes with bran and banana

This recipe will be an excellent breakfast in the pp style, which can be consumed every day for weight loss.

Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add coarse flour (no more than 30 g).

The dough should not be too viscous, but rather more liquid. Divide the finished dough into equal portions, form into balls, and then press them down. Fry the resulting flatbreads on each side until brownish in color. To prevent the cheesecakes from being too greasy from the oil, you should briefly place them on paper napkins before eating.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 liters. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass in a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a paste. Mix sifted flour (230 g) with baking powder (13 g). Grind 30 g of soft butter on a grater and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until smooth.
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

This recipe includes 4 pillars of weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).

Grind the radish, garlic and cheese into small pieces. Chop a couple of celery stalks into small pieces. Combine the products, add sour cream and mix. Sprinkle finely chopped herbs on top.

Beet salad

It is recommended to eat this salad at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can alleviate stress from a sudden change in diet and physical activity.

Boil 1 large beetroot (at least an hour), then cool and grate into small strips. Z-6 pcs. Soak prunes in water (min. 30), cut into small pieces. Grate 30-40 g of hard cheese and a couple of cloves of garlic. Combine all products and pour in sour cream product.

Light Greek salad

Cut tofu cheese (30 g), cucumbers (3 pcs.) and sweet peppers (2 pcs.) into small cubes. Cut cherry tomatoes (9 pcs.) and olives (a third of the jar) into two halves. Combine products and season with olive oil, stir.

Squeeze a couple drops of lemon juice. If a beautiful presentation is required, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.

Salad with tuna

Boil 6 dwarf corn pods and 3 eggs until tender (do not add salt to the water). Mash the canned tuna until it becomes a paste.
Grate the eggs and peeled cucumber into small strips. Combine all ingredients, add sour cream and stir.

Vegetable soup with chicken

Boil 1 piece in salted water. chicken fillet, remove to a plate and cool. In chicken broth, cook a couple of Brussels sprouts and cauliflower inflorescences and half an eggplant until soft (it is better to chop it first).

Sauté grated carrots and finely chopped onions for min. 1Z. Break the chicken into small strips and add to the main soup along with the frying. Grind with a blender until a homogeneous thick liquid is obtained.

Vegetable soup with rice and cabbage

Boil 2 pcs. chicken fillet in salted water, when ready, add and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat.

Finely chop the carrots and onions and sauté until transparent. Break the cooled chicken into strips and add back to the pan along with the frying when the potatoes are soft. Keep for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) into medium cubes. Sauté the onion in a hot frying pan for 6 minutes, then add the carrots to it and hold for another minute. Boil the potatoes until half cooked, add 1 tub of processed cheese to the resulting broth. Then add the remaining vegetables and spices (thyme, salt, pepper). Cook until the carrots are soft.

Brussels sprouts soup with cream

Excellent recipes for every day for weight loss are recipes for soups, especially vegetable ones. They not only help normalize the gastrointestinal tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.

Boil chicken fillet in brackish water. Remove peels from vegetables (potatoes, carrots, onions). Cut potatoes and onions into medium cubes, carrots into strips, cut Brussels sprouts into two parts.

Remove the chicken, cool and break into slices. Add potatoes to the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 liters. water. Simmer until the vegetables are ready. When the potatoes are soft, add the remaining vegetables to the pan.

In a deep bowl, mix medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of herbs (parsley, dill, green onions) and mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from heat and let sit for min. 1Z.

Buckwheat soup

Boil the chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Remove the finished chicken, cool and split into layers. In its place, add potatoes, cook until half cooked, and then add a third of a glass of buckwheat.

Sauté carrots and onions for about 7 minutes. When the potatoes and buckwheat become soft, add the rest of the ingredients. Hold for another 3 minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring the broth frequently. Let it brew for about 5 minutes.

Bulgarian soup

Cut the eggplant into small pieces and leave in a small amount of salted water. Finely chop 2 bell peppers, a third of the celery, add to the eggplants and mix. Add a pinch of hot pepper. Fry in oil, add grated tomatoes (3 pcs.) and a couple of cloves of chopped garlic.

Pour the resulting mixture along with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 minutes. Towards the end, add chopped parsley and savory.

Tomato soup

Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add a cube of meat broth.

Add a can of mashed canned tomatoes and fry. Then pour in half a glass of tomato nectar, add 30 ml. cream, 3 cloves of chopped garlic and finely chopped basil leaves. Keep on fire for another minute. 10, then grind in a food processor.

Chicken meatball soup

Mix minced chicken with half-cooked rice, add salt and pepper. Form small balls and add to boiling water. Cut the potatoes into cubes and send after the meatballs.

Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, add the fried potatoes to the broth and keep for a couple more minutes. Place half a boiled chicken egg and chopped dill into plates in portions.

Pumpkin baked with egg

Peel the pumpkin from skin and seeds, cut into cubes. Spread evenly in the baking dish and sprinkle with salt and pepper. Beat three eggs in a bowl and pour them over the pumpkin. Spread a small piece of butter on top. Place in oven for 30 minutes. If desired, the finished casserole can be sprinkled with hard cheese.

Light Stewed Cabbage Recipe

Chop the cabbage, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a heated frying pan, add water. Add pepper and a little salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Everyday recipes for weight loss cannot do without vegetables and chicken. After all, chicken meat is the main source of proteins, and vegetables saturate the body with fiber, which helps improve intestinal function and burn excess fat.

Cut the eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet into cubes, mix and place in a baking dish. In a deep bowl, mix half a tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 g of grated hard cheese, salt, paprika and pepper. Pour the resulting mixture over the products on the baking sheet. Place in oven until full readiness.

Chicken fillet in mustard sauce

In a deep bowl, mix 2 tbsp. l. spicy mustard, 2 tsp. Dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, brush with the resulting sauce on all sides and place on foil (for each piece of chicken there is a separate layer of foil).
Place chopped apple pieces on top of the sauce. Wrap the meat tightly in foil and place in the oven for 30 minutes.

Zucchini with cheese and tomatoes in the oven

Zucchini and tomatoes, cut into medium-thick circles. Grate the cheese and garlic, combine with mayonnaise and mix. Place the zucchini on a baking sheet and place the tomatoes on top. The final layer will be cheese sauce. Place the appetizer in the oven for 20 minutes.

Zucchini casserole

Cut the zucchini, potatoes and onion into medium cubes. After mixing, place the vegetables evenly in the baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat.
Pour the resulting mixture over the vegetables. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.

Rice with chicken and vegetables

Chop the chicken, onion and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into the pan, add rice, canned peas and corn. Pour in hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered an ideal fish for those who want to lose weight: In addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish helps to normalize the functioning of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it helps to lose extra pounds.

After cleaning the pollock, pour lemon juice over it and leave for 30 minutes. Then cut into portions and rub with fish spices. 3 pcs. Grate carrots, cut onion into rings, 2 tomatoes into cubes. Distribute half of the resulting vegetables in a deep frying pan, place the fish on top, and add the rest of the ingredients. Pour in a glass of water and simmer until fully cooked.

Chicken liver stewed with vegetables

Wash and chop the liver. Chop 2 tomatoes, bell pepper and onion into cubes. Grate the carrots. Mix all products in a frying pan and fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of food regulations due to the method of preparation: practically free of fat and carcinogens. Which leaves all the best qualities of weight loss products for every day.

Wash the chicken breast, remove the bones and cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Turn the heat down a little and cook for another 13 minutes. Add carrots, onions and pepper powder. Leave on the heat for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a frying pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pieces) into large pieces and add to veal. Add 300 ml. water and cover with a lid and simmer for about 30 minutes. In 13 min. until ready, add a can of canned champignons, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

Cut the zucchini into rings and remove the seeds. Place on a baking sheet. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place into the core of the zucchini. Bake for about 30 minutes. Then sprinkle the dish with cheese in portions and leave for another 3 minutes.

Most people are afraid of proper nutrition, believing that everything is necessarily not tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and are tasty for every day.

Accelerated diets allow you to lose a couple of kilograms of excess weight in a few weeks. This is especially important for girls. But there is a big drawback. Fat deposits will come back in the near future. To always stay slim and not gain extra pounds, you need to follow a healthy diet every day and lead an active and healthy lifestyle. You can completely limit yourself to food and constantly go hungry.

In order for the result to be positive and maximum, you need to create a nutrition menu for each individual day, recipes for proper nutrition for weight loss. The diet should be complete, include essential vitamins, microelements, and dietary fiber for health. Digestion and metabolic processes will improve, and weight will decrease. It is important to correctly combine different foods with each other, remember their properties and calorie content.

Important Principles

The diet of any diet for burning extra pounds is based on the right combination of foods that help reduce excess weight. This system consists of the main rules, following which you can achieve quick and effective loss of kilograms. Main points of the PP:

Products that are allowed in diets: vegetables, except potatoes, fruits, cereals, dairy products, fish, chicken and turkey, whole grain bread, eggs, legumes, mushrooms and nuts. You should not consume foods and drinks containing sugar, flour products, semi-finished products, sweets, canned food, or mayonnaise.

Features of menu design

Recipes for reducing excess weight are different, they consist of a large selection of products. From these you can create a delicious menu for every day. Their variety will allow you to maintain your regime without any problems or stress, and the result will delight you with a delightful and slim figure.

Recipes for proper nutrition do not make you hungry and provide you with useful substances and microelements. This menu does not allow you to feel hungry. The diet consists of various popular dishes. The simple food menu allows you to select products to suit your taste and prepare new dishes every day. No monotony of dishes. If your diet becomes boring, you can easily change it as part of your weight loss.

The menu needs to be planned several weeks in advance. Healthy food will help you smoothly and permanently escape from fat deposits. The entire process of losing weight will take several months, depending on the personal characteristics of the body. The result will last for a long time. Smoothly losing extra pounds will help you avoid unsightly sagging skin that often remains after sudden weight loss. Recipes for weight loss, created on the basis of a proper nutrition system, are calculated by nutritionists according to the scheme. A healthy daily menu should contain:

• carbohydrates - 50%;
• animal and vegetable proteins - no more than 30%;
• fats of various origins - 20%.

The daily calorie intake should be at least 1800 kcal in the women's menu, and at least 2100 in the men's menu. Limiting the nutritional value of food below these numbers is dangerous to your health.

Daily diet for weight loss

Properly separating meals and controlling portions can help you lose weight. It is better to plan your meals in advance and follow the regimen daily:

Recipes for proper nutrition (RP)

It’s not difficult to prepare healthy recipes using photos, and each of them can become an excellent example of healthy eating and lead to weight loss.

1. Pasta with chicken and vegetable side dish. Take durum pasta and cook without salt. Cut a medium-sized zucchini into cubes, add green beans and broccoli. Other vegetables are also possible. Stew in soy sauce. Cut the chicken breast into small pieces and add to the stewed vegetables. Mix all ingredients and add to pasta. You can serve vegetables with chicken and pasta separately.

2. Fish with sauce Prepare the sauce: combine a few tablespoons of low-fat sour cream or unsweetened yogurt without additives with a pinch of nutmeg and black pepper. Grind the pickled cucumber, add a small spoon of mustard and mix with sour cream. It is better to buy white, sea fish. For example, cod, halibut, tilapia. Remove skin, spine and bones so that there is a clean and even fillet. Sprinkle with lemon juice and bake in the oven. You can add vegetables to the fish. Pour white sauce over top.

3. Zucchini stuffed with cheese. Divide medium zucchini in half lengthwise and scoop out the pulp. Finely grate the cheese, mix with vegetable pulp, chopped garlic and herbs. Fill each of the boats with this mass. Cut the cherry tomatoes in half and stuff the entire length of the zucchini. For beauty, you can decorate the top with greenery.

Diet for weight loss

To begin with, you can keep a healthy eating diary in which you will enter the main foods you eat during the day.

First day.

• Breakfast: Hercules or oatmeal porridge, boiled in water.
• Lunch: stewed chicken breast with vegetables. Durum wheat pasta is suitable as a side dish.
• Dinner - Vegetable stew.
• Throughout the day you can have snacks - dried fruits, bread with red fish or cottage cheese.

Second day.

• Breakfast - Vegetable salad, a slice of whole grain bread with tomato and cheese.
• Lunch - vegetable casserole of vegetables, cheese and eggs.
• Dinner - Brown rice with squid (or fish).
• During the day you can eat an apple, a piece of whole grain bread with cottage cheese.

The third day.

• Breakfast - Buckwheat porridge cooked in water.
• Lunch - Vegetable soup.
• Dinner - Boiled beef and stewed zucchini (cabbage).
• During the day you can eat nuts, or drink a glass of kefir.

Fourth day.

• Breakfast - Cottage cheese with sour cream and fruit.
• Lunch - Chicken stewed with buckwheat.
• Dinner - Omelet with vegetables.
• Snacks: oatmeal cookies, dried fruits.

Fifth day.

• Breakfast - Fruit salad dressed with unsweetened yogurt.
• Lunch - Buckwheat soup with vegetables.
• Dinner - Cottage cheese casserole, cabbage and carrot salad.
• Between meals you are allowed to drink a glass of low-fat kefir and eat an apple.

Sixth day.

• Breakfast - Millet porridge.
• Lunch - Vegetable or cottage cheese-fruit casserole.
• Dinner - Boiled sea fish and brown rice.
• Snack - Bread sandwich with fish and a slice of cucumber.

Seventh day.

• Breakfast - Rice porridge.
• Lunch - omelet with chicken.
• Dinner - salad of raw beets, cabbage, carrots and boiled beef.
• Kefir and nuts are suitable as a snack.

Diet for a week and a month

Healthy food recipes should contain complete, balanced meals, taking into account any specific features, while promoting weight loss:

1. For breakfast, it is advisable to eat food that will give the body a boost of energy and strength for the whole day. The healthiest breakfast is considered to be porridge cooked in water (rice, buckwheat, oatmeal, pearl barley, millet). You can supplement your first meal with a boiled egg or a low-calorie sandwich of gray bread with cheese or a piece of lightly salted fish.

2. Lunch should be complete with proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be a good solution. The intake of liquid meals can be alternated with solid dishes, for example, meat, fish. In addition there will be side dishes in the form of cereals and vegetables.

3. For dinner you can eat vegetable or fruit salads, casseroles, stews with pieces of meat or fish. A light dinner is the key to successful weight loss.

4. As a snack, you can drink a couple of glasses of low-fat or low-fat kefir per day. Any fruit, nuts and dried fruits will be an excellent snack.

5. Following the principles of proper nutrition, you can have fasting days every week or once every 2 weeks. It is advisable to create a healthy eating plan for the month. It is also worth noting the importance of snacks. These meals are very important in creating a healthy eating plan, they should be healthy, filling and promote weight loss. Dried fruits and nuts have such qualities.

The main thing is to know moderation in everything and consume a handful a day. Healthy snack recipes can come in the form of healthy, low-calorie sandwiches. It is better to eat whole grain bread, and recipes for such sandwiches are supplemented with pieces of cheese, cucumber, lightly salted fish, vegetables, herbs or cottage cheese. A glass of kefir will contribute to a normal level of metabolism. The recipes listed do not require a lot of time to prepare, but can deter you from eating unhealthy foods.

Following the main points and conditions for losing weight using recipes for weight loss, alternating with increased physical activity, will be a solution to problems in the battle with excess weight. The main thing is to stock up on willpower and firmly approach your goal.

It is necessary to take into account the main points that create a daily diet. The recipes are the same; they are based on a combination of useful products. There is no need to expect quick results from this type of nutrition. The weight may remain stagnant and then decrease. You need to go grocery shopping on a full stomach.

Of course, you need to have a lot of patience and not deviate from the basics of proper nutrition. Only then will a slender, beautiful figure cease to be an unrealizable hope, but become a reality.

Beautiful people want to have a slim figure, but at the same time maintaining the beauty of their skin and hair and without harming their health. However, strict diets, severe dietary restrictions, and deprivation of the body of essential and nutritious minerals lead to the fact that the process of losing weight is overshadowed by disruptions occurring in the internal system. But that's not all.

Finding slimness through a certain diet is most often a short-term result. Usually, after returning to a normal diet, the body tries to make up for the deficiency of many elements, due to which it absorbs every calorie eaten, which subsequently provokes weight gain again. If the goal for a woman is to really lose weight for the benefit and health of the body and at the same time maintain the result for many years, then it is worth resorting to a proper nutrition system.

The essence and principles of healthy eating

A proper diet should contain the following components:

• vegetable proteins (legumes, nuts);
• animal proteins, but in smaller quantities (fish, lean beef, chicken);
• fast carbohydrates, but which can be classified as healthy foods (fruits and dried fruits, they are best consumed in the first half of the day):
• slow carbohydrates (cereals, vegetables);
• vegetable fats.

As you can see, animal fats (butter, margarine) and carbohydrates, which supply empty calories to the body, are excluded from this list. This includes various fast food, sweets, and confectionery products. They are the ones who contribute to the gain of extra pounds.

In principle, you can eat anything, but the volume of one serving should not exceed 350 grams. Even if the meal consists of two dishes, then 200 grams, for example, should be for a piece of chicken breast, and 150 for a salad, or vice versa.

The diet is best made up of healthy foods, most of which should be vegetables, cereals, low-fat dairy products, fruits, meat and lean fish. At the same time, it is better to do meals five times a day in order to avoid the feeling of approaching hunger during the day, which pushes a person to pounce on harmful foods and eat much more at one time than required by the internal system.

• stewing;
• cooking;
• baking.

Frying is also allowed, but with minimal addition of vegetable oil. And this applies more to protein products. It is better not to process carbohydrates at all, but to consume them fresh. If we are talking about porridges, then it would be ideal to simply steam them first rather than cook them for a long time.

With proper nutrition, special attention is paid to the drinking regime. The human body should receive at least two liters of ordinary water per day.

Breakfast with this diet is of great importance. It is this that charges you with the necessary energy for the whole day, so you shouldn’t give up your morning meal. And before breakfast, it is recommended to drink a glass of warm water, which will speed up your metabolism. In addition to this, there are several more tips that may be useful to those who decide to lose weight easily and without following strict diets:

1. Fruits should not be consumed after heavy, special meat meals. This will weigh down the stomach and cause fermentation. As a result, constipation may occur, which will slow down the entire process of gaining harmony. Fruits are best eaten 15 minutes before the main meal or separately, as an independent snack.
2. Lunch should ideally consist of protein and complex carbohydrates. This will saturate the body for a long time, and then by dinner there will be no lingering feeling of hunger.
3. You should have breakfast 30 minutes after waking up, and if a person prefers to drink coffee, then you should first eat a piece of cheese, a boiled egg or toast with vegetables.
4. If your appetite increases closer to night, then instead of some harmful or high-calorie product, you can drink a glass of kefir or natural yogurt, to which crushed rye bran is added. This drink will fill the stomach, provide a feeling of fullness and help the intestines work.

Prohibited and permitted products

By following proper nutrition, a person, in theory, can create a diet from any of his favorite foods, but which are consumed in measured quantities. However, the main part of the menu should consist of healthy foods that will not only supply the body with vitamins and minerals, but will not settle on the waist and hips in the form of fat deposits. In this regard, the most common products should be the following:

Menu for the week

View the proposed menu, which is designed specifically for women who follow the principles of proper nutrition.

Also, pay attention to another version of the healthy nutrition menu at the link -