Eat and lose weight breakfast lunch dinner. Proper breakfast, dinner, lunch for weight loss - diet menu. Correct menu for the week: breakfasts

Unfortunately, many people are mistaken that by starving themselves they can lose weight. overweight and become as thin as reeds. This is wrong. This path can only lead to hair loss, dull skin, irritability, and subsequently to gastritis and ulcerative conditions. And also to store fat in the body in case of sudden hunger. So you will gain weight as a result of your illiterate actions.

Instead, nutritionists suggest eating rationally. This is where you should start when fighting overweight, and not torment yourself with heavy diets. More often than not, we break down, return to our previous lifestyle, and immediately gain weight. So what is proper nutrition and what is the right breakfast, lunch and dinner for weight loss, menu of the day?

First of all, this is eating at least three times a day: breakfast, lunch and dinner. While we ignore it Golden Rule explaining that in the morning you don’t feel like eating, at lunchtime there is no time for a full meal, you can just chew a sandwich. In the evening we eat enough for the whole day and with full stomach Let's go to bed. And then we wonder where the waist disappears... Those who went further eat 5-6 times and in small portions. But we should at least strictly follow three meals a day.

After all, if you follow proper nutrition, you can improve the health of your entire body, and not just burn fat. But if you decide to follow such a diet, you must take into account that this is not a temporary measure, but a way of life that will require discipline and willpower.

What does the ideal menu for one day consist of?

Breakfast. So, folk wisdom says that the way you start your morning is how you end your day. Therefore, breakfast cannot be neglected, as 35% of Russian women do. Eating in the morning helps our brain better concentrate and remember information. Scientists believe that it is thanks to breakfast that we are less exposed to various stresses, and also strengthen our immunity.

Nutritionists say that the best time for it is from 6 to 9 o'clock. Preference should be given to protein foods that are processed slowly, which will allow you not to feel hungry until lunch. Ideal breakfast foods are cottage cheese, natural yogurt, rich in protein, calcium and magnesium. Cheese that contains linoleic acid is also good, which prevents fat from being deposited in the body.

The famous English oatmeal, which affects metabolic processes. Traditional eggs for breakfast help remove fat from the liver and of course a piece of rabbit meat. At breakfast, you should consume approximately 30% of the calories you take in for the day.

Dinner. It is advisable to have lunch some time after the start of your break at work, so the body has time to rest. This is the largest meal of the entire day, which should make up 50% of the daily diet. During this period, you can eat everything that is not recommended for breakfast and dinner.

Do not forget that the first courses are best medicine from hunger. They should make up a proper lunch. Soups help improve digestion. The choice should be opted for soups with a thick consistency or puree soups. If you decide to eat soup at lunch, then you should refuse the second one and snacks. But it’s another matter if you ate half the amount of soup (an ordinary deep plate). Then the second and compote are yours. An interesting fact is that soup lovers consume 1/3 of the calories less than those who ignore this dish. This is the secret of eating when your lunch is for weight loss and is specifically aimed at reducing calorie consumption.

If you prefer salad or vegetables to soup, you can supplement them with meat, fish or poultry.

Remember that you cannot wash down your lunch with cold drinks. This slows and even stops digestion.

Dinner. Proper dinner- This is approximately 20% of calories. Perhaps this is the most controversial issue nutritionists regarding proper nutrition. They are unanimous that it should occur no later than 2 hours before bedtime.

The best choice The menu for dinner is the same as for breakfast - protein food– dairy products, white meat, fish, egg whites, nuts. Preference should be given to low-fat, easily digestible, low-calorie foods.

It is undesirable to eat spicy and fried foods. They are strong pathogens appetite.

Eating red meat, which requires a lot of time to digest, will also have a negative effect. The question of the benefits of salads for dinner is also controversial. There is an opinion that when they are absorbed by the body in the late afternoon, the pancreas, which is already set to rest, becomes heavily overloaded.

It is also important to be mindful of what you drink during the day. It is believed that drinks should not be consumed with food, but before and after meals and between meals. But after about 30-45 minutes after eating, you can already drink whatever your heart desires.

Please note that a glass of water or coffee half an hour before meals allows us to eat less. Why? Yes, because the feeling of fullness is delayed by about 20 minutes.

Interestingly, alcohol consumed in moderation speeds up digestion, accelerates the absorption of fatty and heavy foods, and also reduces fermentation processes in the intestines. The only exception, perhaps, is beer.

If you get hungry during the day, you can eat fruit or fruit salad, dried fruits, a few nuts or 30 grams of bitter dark chocolate (cocoa content - at least 70%), which are also a source of flavonoids and antioxidants.

Surely you have a question regarding sweets. It’s definitely worth giving yourself a treat, but don’t deny yourself this under any circumstances. Otherwise you will be threatened nervous breakdowns. The main thing is to observe moderation in all the variety of desires. Best time for eating sweets this is the interval between 16-17. It is worth giving up fatty cookies, pastries and biscuits; you should choose, for example, yogurt cake, berry mousse or coffee mousse, fruit in jelly.

Approximately this way, combining foods according to your preferences, you need to eat every day. Do not forget to take into account the individual rhythm of life. If you play a lot of sports, then the portions should be increased.

Do you think we'll forget to talk about calories? We won’t say how much 20% for dinner is... Not at all. Now let's say. This number is just different for everyone. According to approximate calculations by scientists, a person feels good when his weight is close to a certain ideal. It's easy to calculate. To do this, you need to subtract 110 from your height in centimeters. Weight and the number of calories consumed are also related. If you want to adjust your weight and bring it to your ideal weight, then multiply your ideal weight by 28. Get the ideal number of calories you need to consume to maintain your ideal weight.

Bon appetit everyone!
Alina Afanasyeva, www.site
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Nutritionists unanimously claim that our health and appearance depend on a properly composed menu. In this case we will get everything necessary for the body nutrition and we won’t gain excess weight.

What does a properly selected menu for the whole day consist of?

BREAKFAST

Morning nutrition is necessary for our brain to better concentration attention and remembering information.

As proven Scientific research, a person who is accustomed to having breakfast is less stressed and has more strong immunity compared to people who skip their morning meal.

Statistically, people who eat breakfast regularly are less likely to get into car accidents.

If you have a busy day at work, have a good breakfast and get to work. Know that you have created a reserve of energy for yourself that will increase your performance by 30%.

Don't think you'll gain weight by eating extra calories in the morning. On the contrary, the earlier you have breakfast, the sooner your body will wake up and start working. Morning calories never turn into fat, but are spent without a trace.

When you don’t eat anything for half a day, then, firstly, you deprive yourself of energy, and secondly, you don’t let yourself wake up metabolic processes. And your body, instead of actively getting to work on breaking down fats, puts everything off for “later.” That's why you get better.

But how can you force yourself to have breakfast early in the morning when you still want to sleep?

And you try to develop a special nutrition plan for yourself and your family. For example, after a morning exercise or jogging, the body itself will not refuse something tasty in order to replenish the calories expended.

What's for breakfast?

Nutritionists have varied opinions on this topic. But general conclusions you can do the following:

Breakfast should take place as early as possible (half an hour) after waking up, and be 1/3 of daily ration healthy person.

Eat for breakfast complex carbohydrates, which are absorbed for a long time, supplying the body with energy long time. These can be vegetables, fruits, cereals, legumes, pasta, dairy products, but in no case oil, meat or lard. Heavy food causes drowsiness, and breakfast should be high in calories, but at the same time light.

Oatmeal from whole grain– the best food for breakfast, thanks to which you will not get hungry soon. Buckwheat and other cereals are also useful in the morning.

Eggs also count the best food for breakfast, as they do not contribute to weight gain, but fill you up for a long time.

Bananas, apples and figs make you feel full for a long time. Other fruits and berries are also good for breakfast. You can cook them Fresh Juice or fruit salad.

Choose bread made from whole grains or wholemeal flour, which has a lot of fiber that takes a long time to digest, causing the body to produce energy. Toasts and breakfast are welcome.

DINNER

Food taken at lunch should make up the largest part of the daily diet - about 40%.

No matter how much you have breakfast, you must have lunch. Firstly, because you are already hungry, because you had breakfast 4-5 hours ago. Secondly, you need to have lunch so that during dinner you don’t pounce on food like a hungry wolf and eat more than you need. And thirdly, the best part: at lunch you can eat everything that is not recommended for breakfast and dinner.

What's for lunch?

The first one is a must.

Soup, borscht and other first courses help improve digestion because they are hot and heat speeds up food digestion. In addition, the first dish quickly fills the stomach, creating a feeling of fullness, and is not a very high-calorie product.

Recent studies by American scientists have confirmed: those who eat first courses consume 1/3 less calories and food than those who eat dry food.

The second course is meat, fish or poultry, with or without a side dish - choose for yourself. You can just eat a salad or vegetable dish. It’s just not recommended to overeat, otherwise after lunch you’ll start to feel sleepy.

Thirdly, compote is not recommended. You cannot wash down a hot (and especially fatty) lunch with cold drinks. Because cold drinks, when mixed with hot and fatty foods, slow down and even stop digestion. But hot tea after lunch will come in handy.

As for desserts and sweet dishes, everyone chooses for themselves: do you need additional calories, or can you do without them. The fact is that sugar is simple carbohydrates, which are quickly absorbed, causing a feeling of joy. And after half an hour, the blood sugar level drops just as quickly, which causes an attack of hunger.

DINNER

The debate among nutritionists on the topic of dinner does not subside for a moment:

Is dinner even necessary?

Is it possible to have dinner after 18.00?

What can you eat for dinner and what can you not?

Let's try to draw general conclusions:

You should have dinner no later than 10 hours after breakfast, or 4-5 hours after lunch. The last meal should be 2 hours before bedtime.

Avoid eating spicy and fried foods at night, as they stimulate the appetite, which can lead to overeating.

The best choice for dinner is protein foods - dairy products, white meat, fish, egg whites, nuts.

Salads and vegetable dishes are good for dinner, as well as fruits, dried fruits and fruit salads.

Before going to bed, if you are hungry, eat a banana or an apple, after cutting it into small pieces. You can slowly chew a few dried fruits or nuts.

WHAT TO DRINK DURING THE DAY?

The question of whether or not to drink food while eating is a heated debate among nutritionists. Because all this is individual.

But if during a meal you feel that the food is very dry and difficult to chew, then you need to wash it down, at least to swallow it.

It is better to drink coffee, tea, milk, juices, water and other drinks not with food, but before and after meals and between meals.

A glass of water or a cup of coffee half an hour before meals will allow those on a diet to eat less. And 30 minutes after eating you can drink any drinks.

As for strong drinks, for example, wine, etc., everything is clear here: alcohol stimulates digestion, helps the absorption of heavy and fatty foods, and also reduces fermentation in the intestines.

But beer is a drink that is drunk cold, so it is better not to mix it with food.

Here, approximately according to this principle, you can vary your daily menu, relying on your own tastes and capabilities. Bon appetit everyone!

Share with your friends:

Lenka writes:

good article. I learned a lot of useful things.

Tanya writes:

There are two additions from the American film:
- food pureed into liquid puree leaves you feeling full for a very long time.
- when working outdoors, it is better to have snacks than a full lunch at one time.
With a full stomach, one works hard and tends to rest... But by simply having a snack, a person remains just as energetic and ready to work.

• Demilara writes:

  Thanks for the additions. Agree with you.
  Only, as for pureed food, you almost don’t have to chew it when eating it. And with chewing movements, additional energy is produced, and calorie consumption increases (note those who want to avoid gaining excess weight).
  And one more thing: experts do not recommend getting carried away with pureed food, as the stomach begins to get lazy and not work at full capacity.

When you are on a diet, any forbidden dish becomes unusually tasty and attractive. By limiting yourself, depriving yourself of food pleasure, you can achieve results! To maintain this result, you will have to continue to keep yourself within very strict dietary limits. Do you need it? Allow yourself one forbidden food every day! To do this, make a list of forbidden foods for yourself and have fun every day! Let me remind you that the only rule is: no more than one forbidden product per day! And it’s best if you consume this “forbidden fruit” in the first half of the day, around lunchtime. It’s good if you take care of knowing the glycemic index of your favorite foods. This will help you not to eat foods with a high GI in the morning and on an empty stomach, and then you will not be tormented by a “brutal appetite” all day.

Do you like chocolate? Eat, but bitter
Do you like baking? Eat, but from wholemeal flour
Do you like brisket? Eat, but with big amount greenery
Do you like candy? Eat dried fruits
Do you like cakes? There are no miracles: cake only on a big holiday

In general, there is good rule for those who want to stay in shape and prefer natural products: choose products that are not created by the imagination of culinary specialists, but are simple and understandable. A cake is a fantasy, a sausage is a complex, incomprehensible composition, but porridge from cereal or a good piece of meat is what nature gave.

The conclusion is this: whatever one may say, it will be great if you fall in love with healthy simple food. With it, you don’t have to think about how easy or difficult it is to lose weight and then maintain the result. You will never want to return to your previous image when you recognize yourself in a different light: with a beautiful, slender body, without bags under your eyes and a triple chin.

Monday

Breakfast: Oatmeal, drink to taste

Dinner: Cauliflower soup, boiled potatoes with herbs, compote or half a glass of natural juice

Afternoon snack: Tomato juice with bread and a piece of cheese

Dinner: Shrimp with tomato sauce and garlic, vegetable salad

Breakfast: 5-grain porridge, drink to taste

Dinner: Vegetable soup, poultry, vegetable salad

Afternoon snack: 15 small nuts of any kind (for example, hazelnuts)

Dinner: Baked or boiled fish with vegetables

Breakfast: Millet porridge and drink

Dinner: Bean soup, fresh vegetable salad with vegetable oil

Afternoon snack: Fruit jelly

Dinner: Seafood salad with arugula and cheese

Breakfast: Wheat-corn porridge and drink

Dinner: Lentil soup, fish and salad

Afternoon snack: Cottage cheese casserole

Dinner: Boiled chicken or fish with green vegetable salad

Breakfast: Rice porrige and drink or fruit

Dinner: Broccoli soup, boiled meat and vegetable stew

Afternoon snack: Cottage cheese

Dinner: Stewed vegetables with grated cheese or vegetable cutlets

Breakfast: Muesli and drink

Dinner: Vegetable pilaf from eggplant or mushrooms, fresh vegetable salad

Afternoon snack: Fruit salad with ice cream

Dinner: Potato casserole with vegetable layer

Breakfast: Baked apple with cottage cheese and dried fruits, drink

Dinner: Buckwheat with mushrooms, fresh vegetable salad, prune dessert with nuts

Afternoon snack: Melon, watermelon, mango, banana - i.e. Berry or fruit according to the season with green tea

Afternoon snack: Crackers with cottage cheese or cheese with drink

Dinner: Baked potatoes with any vegetable caviar

This approximate options menu for every day. If you are a vegetarian, feel free to replace meat options with mushrooms, eggplants, carrots, and squash. If for some reason you do not consume milk and dairy products (cottage cheese, sour cream, cheese), replace them with fruit jelly, fruits, fruit puree, nuts
To be slim, it doesn’t matter whether you have willpower or not! The lifestyle you choose is important!

Approach the most pumped up girl in your gym and hear: in the morning protein with oatmeal, at lunch - buckwheat with chicken breast, in the evening - fish with asparagus. Or with rice if the girl is really big. Now ask any fitness trainer in the vastness of our homeland, without any special claims to high qualifications, and they will clearly tell you that carbohydrates decent people eat until 16 o'clock, proteins - always, and fats - only before bed. Is there a correct breakfast, lunch and dinner in nature? Ask your grandmother and you will get a pie, borscht with bread and pasta for the main course and fried potatoes in the evening.

A nutritionist with a “post-Soviet” education will prepare a diet for you mainly from cereals and dairy products with meager slices of meat by “Kachkovsky” standards, and a “pro-American” nutritionist or registered dietician from the USA or Canada will tell you about the plate principle and will strongly advise you to reconsider your attitude towards vegetables and fruits. Who is right?

Why correct techniques food does not exist in nature

Are you eating? As long as you eat food and not plasticine, paper and processed foods, everything is fine. Under one condition - the food suits you in terms of calories and chemical composition and is satisfying enough that you don’t have to “meat” everything between meals. And it also suits you, fits into the framework of your usual and allows you to experience psychological comfort. And you don’t need to run for chocolates, since lunch was tasteless.

There is one problem with “grandmother’s” diet - it consists of 80% fats and carbohydrates. And if the grandmother is thrifty, like most of our housewives, and her soup is made from bones, not meat, then 90%.

What does this mean? Everyone knows that a diet of buns/sandwiches and soups, as well as fried potatoes, pasta and “second”, which means a small but fatty piece of meat, fried beyond recognition in breadcrumbs, is satisfying. But is it suitable, for example, for a teacher or an office worker? No. It does not satisfy the need for protein, which means that instead of teaching lessons, our heroine will be sniffling from a constant cold.

It gives too much fat, which means it will also “run” to a certain address, since their excess disrupts digestion. And the abundance of carbohydrates in long term Great for disrupting hunger-satiety signals. The sugar level constantly jumps, a person seems to be hungry... Therefore, “bakery” office employees gain about 10 kg in the first 5 years of their prestigious work, according to data American Association Nutritionists. And to think that our rolls are natural and everything is not worth it. The sugar and flour are the same, so the fat will be there too. On the thighs and stomach.

The problem with the “right” from your fitness trainer is different. Stupid timing of carbohydrates only distracts from the main task - saturation. In the morning, we usually don’t want to eat a big meal and are not able to digest “yummy porridge,” as this dish is called in in social networks. But we have high concentration of hydrochloric acid, which means it's time for cottage cheese and eggs. But... we need to push into ourselves healthy oatmeal, so we finish with a spoonful of cottage cheese for taste.

A couple of hours after oatmeal, we feel incredibly hungry, if we are healthy and... That's right, second breakfast comes, and with it comes an attack of fruits, which do not satiate anyone at all unless you eat 3-4 servings of them. We sadly live until lunch, and there is buckwheat with chicken breast and without oil. There are, of course, lovers of such food, but... After chewing, we want sweets in order to somehow satisfy our appetite. And...then we either decide to start a fitness diet with next day, or we suffer until dinner of slippery white fish and cucumber and go to bed hungry.

Therefore, a diet that is completely complete in proteins, fats and carbohydrates becomes a consumer’s nightmare. But the “Before 16” prescription does not allow us to distribute carbohydrates evenly throughout the day.

Diet from Russian nutritionist will be complete if you don’t play sports. And it’s a nightmare if you suddenly lift the barbell 3 times a week. And if it’s 5-6, you will develop “catabolic syndrome”, which includes swelling, weight gain and wild “eating.” Not the healthiest products.

The diet from an American-Canadian colleague will be...different. It all depends on how much money and time you have for food. If we are not limited financially and can afford 5 meals with vegetables and fruits, as well different types meat and fish are best diet. But if you are limited, it’s the same fitness diet with all chicken, cheap white fish and unpleasant-looking blue kefir.

How to create your own diet

More advanced and modern sources advise taking the “plate principle” as a basis, but performing some manipulations with it:

• you take breakfast, lunch and dinner and eat on a “plate” - half is occupied by vegetables or unsweetened fruits, sauerkraut allowed, but pickles - a couple of times a week.
• You take a quarter each with your chicken breast and a portion of porridge or pasta. You need to take the cereal that is least disgusting to you, seasoned with simple olive or vegetable oil;
• Before you put food on your plate, you weigh it and record it in the calorie counter. And now you need to look. Either the food “fills” most of the need, and all you have to do is add a little cottage cheese and fruit for a snack, or it doesn’t “fill” even 2/3. And then you can eat another plate between lunch and dinner, or just increase the portions a little;
• and you also need to leave 20% of your daily calories for “whatever.” A piece of cake, a cookie, an ice cream, a spoonful of butter - what do you like? Eat it little and often and you'll never feel like you're on a diet, no matter how limited your calories.

And there is also the well-known picture of “proper nutrition”:

• Snacks: fruits, yogurt, cottage cheese.
• Breakfast: any porridge with a portion of cottage cheese or a couple of eggs.
• Lunch: wholemeal bread, salad and a portion of chicken breast/beef.
• Dinners: a portion of chicken breast/beef or fish, or eggs and cottage cheese, and stewed vegetables, legumes or cereals and salad.

In the process of creating a menu, you need to take into account your own preferences too. Some people hate porridge, but can eat whole grain bread. Another person doesn’t want porridge or bread, so give him pasta. In general, as many people as there are, so many preferences, and therefore you will be more successful in following your current menu, adjusted according to the KBJU, and not someone else’s “correct” one.

A product that is useful in itself, eaten at the wrong time, in best case scenario It just won't do any good. The regime is also important because irregular meals are stressful for the body, due to which it begins to store fat in reserve. Moreover they lead fasting days, therapeutic fasting and other extreme methods of losing weight.

When to get up?

Scientists have proven the connection between sleep patterns and body fat percentage. If a person goes to bed and gets up at the same time every day, this not only has a good effect on him psychological condition, but also has a positive effect on the figure. In addition, the duration of sleep is also important. Those who sleep about 8 hours a day have the lowest percentage of body fat. So, we conclude: for wellness And appearance It is important to always get up at the same time and get enough sleep.

What's for breakfast?

That is why experts recommend eating foods with so-called long-term carbohydrates and proteins for breakfast. Simply put, I porridge with milk. Or bread and cheese. But here, of course, great value has quality products. Do not take one-minute oatmeal: after the processing it has undergone, it can no longer be called a complex carbohydrate. The bread must be whole grain. Low-fat hard cheese is suitable for breakfast; it is easily digestible.

Snacking is allowed!

The golden mean is in the right snack. Firstly, it should not be abundant: 10% percent of daily norm kilocalories. For a healthy person, this is approximately 200 kilocalories (2000 per day, respectively). Secondly, the snack should be quite filling and not sweet. What could it be - small and satisfying? 30 grams of nuts, 50 grams of parmesan, 300 grams of unsweetened yogurt with a fat content of 3.2%, fresh vegetables With a small amount olive oil. And of course, it is very important to drink water. A small snack, a glass of water - and you can calmly wait for lunch.

It's time to have lunch

Lunch should be the busiest meal of the day. It accounts for approximately 45% of the total daily value calories. Just like breakfast, it should be satisfying so that you can successfully complete your working day. But at the same time, there is no need to overdo it, because not every office has the now fashionable sleep capsules.

Required Components proper lunch: soup, meat (poultry or fish) and a side dish in the form of vegetables or healthy carbohydrates(buckwheat, wild rice). Soup improves peristalsis and helps you feel full, meat gives you strength, vegetables help digest meat, complex carbohydrates will help you last until dinner. At the same time, of course, we must not forget about the taste of the food, because lunch should delight, and not just be a boring meal.