Proper nutrition menu for weight loss for every day. Proper nutrition for weight loss and training. Menu for every day of the week for girls and women. Recipes Menu of proper nutrition for women
Being slim is not only a sign of beauty, but also a healthy lifestyle, so any overweight girl should strive to lose weight. But this process should be approached competently, and not starve and sit on fruit or vegetable diets. Such diets with a meager set of necessary substances lead to exhaustion of the body, affect the condition of the skin and hair and give a short-term effect, since it is simply impossible to withstand such hunger strikes for a long time.
Let's figure out what proper nutrition should be like for weight loss. We will create a daily menu for girls a little later, and also consider other food products to diversify the diet.
In general, any diet is already wrong, since this term implies only a certain set of products. And the point is proper nutrition and weight loss consists of gradually reducing the calorie content of the menu and competent planning of food and drink.
Girls often wonder how much weight you can lose with proper nutrition in a month? When it comes to losing weight, you don’t need to focus on other people, since everything is individual. With a gradual weight loss that does not cause harm to health, weight loss averages 1-2 kg per week, that is, you can lose no more than 5-7 kg in a month.
It is possible to lose more, but in this case the body will lose not only fat, but also muscle, which will certainly affect the overall physical shape - the body will become flabby and anorexic. Even on the most strict diet and reduced calorie intake, the body is not able to burn more than 300 grams of fat per day.
It is also important to consider the following factors when creating a weight loss menu for every day:
- metabolic rate (how prone the body is to gaining weight)
- level of physical activity per day - sedentary or active work
- are there trainings?
- age (after 35 years, metabolism slows down)
- weight and height
Young girls with high or moderate physical activity will find it easier to lose weight than older women who have little physical activity in their lives. All this should be taken into account every day when calculating the daily calorie intake.
The minimum calorie content when losing weight is 1200-1300 kcal; girls who lead a sedentary lifestyle and do not engage in any sports should adhere to this figure. When training 2-3 times a week and average daily activity - 1500-1700 kcal. Girls with high activity (this includes regular exercise, cardio, active work) can lose weight by 1700-1900 kcal.
Eat real example, when the girl lost 2200 kcal, but at the same time her loads were very intense. These figures are very approximate; the exact caloric intake is determined taking into account the specific parameters of a person.
How to calculate BZHU when losing weight for girls
When losing weight and creating a menu for every day, you should focus on protein foods, but do not forget about carbohydrates and fats. The bulk of carbohydrates are consumed mainly in the first half of the day - breakfast and lunch, the rest of the meals consist of protein and fiber.
The most common mistake is to completely give up fats, which are very important for female body. The right fats contained in flaxseed oil, red fish, olives and avocados will not harm the weight loss process at all if consumed in moderation. Also don’t forget about nuts, but no more than 7-12 per day. You can eat almost any vegetables, the main thing is to minimize starchy vegetables, such as potatoes, beets, etc.
It is very important to drink plenty of water - coffee, tea and soups are not taken into account. When losing weight, it is recommended to drink 2-3 liters of clean, cool water daily, which is best drunk half an hour before meals and immediately after waking up. If you don't like the taste of regular water, add a slice of lemon or lime and a cinnamon stick.
Dairy products can be consumed when losing weight, but not more than once a day. You should give preference to low-fat cottage cheese, kefir or buttermilk, and it is better to avoid milk, as it is quite carbohydrate-rich.
The BZHU ratio for weight loss will be approximately this: 60-30-10. At the beginning of losing weight, you can consume even about 40% carbohydrates, gradually reducing their amount. But we never give up carbohydrates completely, just like we never give up fats. Also remember that the most important thing is the calorie content, not the nutritional value. In other words, you can lose weight even with a slight excess of carbohydrates, if you meet your daily calorie intake, and vice versa, if you go beyond the protein limits, then slow down the weight loss process.
Proper nutrition menu for every day for a healthy lifestyle
In one of the previous articles, the diet was described in more detail for a whole week.
How to diversify your diet when losing weight
The process of losing weight is often accompanied by psychological discomfort, since eating the same food for a long period is quite difficult and boring. However, proper nutrition is not limited to just chicken, fish and vegetable salads. There are quite a lot of other products that help curb sugar cravings and diversify your diet.
While losing weight, do not give up fruits and berries; the main thing is to choose fruits with a low glycemic index. Typically, such fruits have a sour or neutral taste, but it is better to look at the GI values in a special table. Such fruits and berries include tangerines, kiwis, sour apples, lemon, grapefruit, cherries, currants, lingonberries, blueberries, cranberries and others.
- If you are tired of porridge, use Chinese noodles - bean, rice or buckwheat. Also from Chinese cuisine you can eat dried seaweed, asparagus, dried mushrooms and other products, the main thing is to look at the calorie content.
- Almost any seafood and fish can be consumed. For variety, try oysters, octopus, cuttlefish or mussels.
- The main meat is chicken fillet, but do not forget about turkey fillet, lean parts of beef and veal. Also now on sale are chicken or beef chips - a good option with a high protein content and a minimal amount of fat, which is convenient to take on the road.
- Add chopped fiber, bran, dried chia, flax or sesame seeds to salads and cereals.
If you approach the issue of cooking creatively and with imagination, your diet can turn out tasty and varied, and the process of losing weight will bring only positive emotions.
Diets provide only a temporary effect. To always be slim, you need to adhere to proper nutrition. How to start and what women, men, teenagers and people over 40 need to eat.
Poor nutrition is the main cause of extra pounds. Why does the problem of excess weight remain relevant to this day? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Secondly, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of their predecessors, making choices in favor of healthy foods. The popularity of semi-finished products, various snacks and confectionery products is still quite high. Thirdly, catering. Lack of diet leads not only to excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).
Any diet is designed for a short period of time, after which it is recommended to switch to a balanced, healthy diet to maintain the achieved results. Proper nutrition does not at all imply a categorical refusal of food that you love, but does not benefit the body - for example, shortbread cookies or boiled condensed milk. However, restrictions and strict control of the consumption of such products are provided. Proper nutrition is something that you should stick to throughout your life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight with proper nutrition, but are determined, first create a menu.
How to create a menu for the week
Individual menu healthy eating will help you learn to eat at a certain time. After all, regular nutrition is the key to food discipline. When creating a menu, focus on your usual daily routine. If you are a “morning person” (you wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:
- breakfast: 7:00;
- second breakfast:10:00;
- lunch: 13:00;
- afternoon tea: 16:00;
- dinner: 19:00.
If you are a night owl (you wake up at 9:00 and go to sleep at 00:00), learn to eat at this time:
- breakfast: 10:00;
- lunch: 13:00;
- lunch: 15:00;
- afternoon tea: 17:00;
- dinner: 20:00.
Distribute the time of meals depending on the regime. But don’t forget that you need to have breakfast an hour after waking up (after you get up, drink 250 ml of still water room temperature), between meals should be 2-3 hours, and dinner should be no later than two hours before bedtime.
Remember: to lose weight, it is important to keep track of the calories you eat. Write down everything you eat without leaving anything out, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being careful about what and how much you eat and being able to stop in time.
When planning your weekly menu for weight loss, follow these recommendations:
- Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
- Remember that, firstly, you should not skip breakfast, and secondly, it should be nourishing and balanced: 50% of the total daily diet should be carbohydrates, 30% proteins and 20% fats.
- For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken or fish (hake, pollock, salmon).
- Don't forget about snacks between main meals. Eat fresh fruits (if bananas - then no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Also record snacks.
- Consider your level of physical activity. So, if you have difficult mental work (an important report, exam) or physical work (for example, a lot of moving around the city), you should not prepare a meager diet for that day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, and have a hearty breakfast.
- Drink clean, still water and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain necessary for the body antioxidants and, moreover, are good for reducing appetite.
- If you drink high-calorie coffee drinks (latte, mocha, cappuccino, etc.), try to drink them in the first half of the day (before 14:00).
- The daily calorie intake of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.
In order to achieve the desired effect, when creating a menu, avoid the following mistakes:
- Sweets and flour: if you do not want to completely exclude confectionery and flour products, allow them a minimum in your diet: such products are not beneficial and can interfere with weight loss. Moreover, it is very easy to get carried away and violate the acceptable norm.
- Cooking: Try to eat as little fried food as possible. Do not eat a lot of boiled foods, consume more greens, fresh vegetables and fruits.
- Dinner: it should be light and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
- Alcohol: Be extremely careful with it. Firstly, it is high in calories, and secondly, it stimulates the appetite.
- Water during meals: Do not drink water or any other liquid during meals, or less than 20 minutes before meals and less than 30 minutes after. The liquid dilutes the gastric juice, as a result of which the digestion process may be disrupted.
- Salt, seasonings and sauces: add them, but very sparingly, as salt retains fluid in the body, and seasonings (especially those containing the flavor enhancer monosodium glutamate) stimulate the appetite. It is better to prepare sauces yourself, using low-calorie ingredients.
- Try not to skip meals. If you can’t eat a full meal, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 liter of water + lemon - not your choice). This will not allow your appetite to run wild, which can cause overeating.
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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.
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not give useful substances, and immediately go into fat deposits.
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. Puffiness goes away and proper metabolism is restored. 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:
- Assess your level of physical activity.
- 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 low-fat. 
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables +99 g red meat + glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee | |
| Evening 240 kcal | 152 g meat + 201 g vegetables + glass of milk. |
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 a sedentary lifestyle, as well as for 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.
| Monday | Morning 249 kcal | 150 g cottage cheese with raisins |
| Lunch 99 kcal | 99 g fruits or berries | |
| Day 299 kcal | 99 g chicken + 99 g buckwheat without salt | |
| Afternoon snack 99 kcal | 1 boiled corn | |
| Evening 247 kcal | 204 g seasonal vegetable salad | |
| Tuesday | Morning 249 kcal | 1 egg + 1 slice of bread |
| Lunch 99 kcal | 1 cup skim or coconut milk and kiwi smoothie | |
| Day 289 kcal | 201 g diet ratatouille | |
| Snack 79 kcal | 30 g cheese (up to 30% fat) | |
| Evening 301 kcal | 80 g chicken breast | |
| Wednesday | Morning 249 kcal | 1 piece of black bread with cheese (curd) |
| Lunch 99 kcal | 143 g Grapes | |
| Day 269 kcal | 201 g chopped vegetables | |
| Afternoon snack 90 kcal | Walnut 2 pcs. | |
| Evening 305 kcal | 1 boiled egg | |
| Thursday | Morning 249 kcal | 145 g cottage cheese |
| Lunch 99 kcal | 70 g of any berries | |
| Day 309 kcal | 201 g vegetable soup | |
| 1 glass skim milk | ||
| Evening 279 kcal | 146 g salad of stewed zucchini, carrots and sweet peppers | |
| Friday | Morning 249 kcal | 154 g oatmeal with skim milk |
| Lunch 99 kcal | 1 PC. granola bar | |
| Day 319 kcal | 99 g chicken breast + 99 g any permitted side dish | |
| Afternoon snack 97 kcal | 1 piece rye bread with a thin layer of cream cheese | |
| Evening 249 kcal | 130 g seafood salad | |
| Saturday | Morning 249 kcal | 149 g eggs and tomato |
| Lunch 99 kcal | 1 orange | |
| Day 279 kcal | 201 g green borscht PP | |
| Afternoon snack 100 kcal | 99 g low-fat yoghurt | |
| Evening 249 kcal | 99 g boiled beef | |
| Sunday | Morning 249 kcal | 149 g cheesecakes PP |
| Lunch 99 kcal | 1 apple | |
| Day 305 kcal | 99 g fish + 99 g vegetables | |
| Afternoon snack 102 kcal | 1 glass of kefir | |
| Evening 249 kcal | 99 g chopped fruit |
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. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.
| Monday | Morning 270 kcal | 249 g omelette with tomato |
| Lunch 139 kcal | ½ grapefruit | |
| Day 280 kcal | 143 g fish + 150 g carrot and cabbage salad | |
| Afternoon snack 150 kcal | several dried fruits | |
| Evening 287 kcal | 249 g seasonal vegetable salad | |
| Tuesday | Morning 284 kcal | 249 g oatmeal with berries |
| Lunch 149 kcal | 1 glass of low-fat cottage cheese smoothie with coconut milk and currants | |
| Day 286 kcal | 99 g boiled chicken + 157 g vegetables | |
| Afternoon snack 140 kcal | 1 cup yogurt | |
| Evening 305 kcal | 201 g baked fish + 141 g any salad | |
| Wednesday | Morning 298 kcal | 1 hot Greek sandwich |
| Lunch 156 kcal | 1 apple | |
| Day 288 kcal | 201 g chicken soup+ 153 g cucumber and tomato salad | |
| Snack 309 kcal | 99 g cottage cheese casserole | |
| Evening 283 kcal | 150 g breast (turkey or chicken) | |
| Thursday | Morning 279 kcal | 1 oat pancake |
| Lunch 149 kcal | 1 glass of kefir | |
| Day 300 kcal | 201 g pilaf PP | |
| Afternoon snack 139 kcal | 99 g beetroot and carrot salad | |
| Evening 306 kcal | 99 g beef liver+ 99 g any side dish of cereals | |
| Friday | Morning 301 kcal | 249 g oatmeal with coconut milk |
| Lunch 149 kcal | 99 g Rafaello PP | |
| Day 310 kcal | 201 g seafood salad + 1 slice of rye bread | |
| Second snack 144 kcal | 99 g salad Chinese cabbage and cucumbers | |
| Evening 305 kcal | 201 g chicken casserole with vegetables | |
| Saturday | Morning 290 kcal | 99 g wheat porridge on water + boiled egg |
| Lunch 149 kcal | 99 g fresh berries | |
| Day 298 kcal | 201 g borscht PP + 1 toast of black bread | |
| Afternoon snack 160 kcal | 99 g low-fat cottage cheese | |
| Evening 295 kcal | 2 eggs + 149 g fresh vegetable salad | |
| Sunday | Morning 294 kcal | 1 Oat pancake stuffed with 1 tomato |
| Lunch 149 kcal | 1 granola bar | |
| Day 289 kcal | 201 g chicken liver with vegetables | |
| Afternoon snack 139 kcal | 99 g fresh vegetables | |
| Evening 279 kcal | 201 g chicken casserole with vegetables |
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.
Sample PP menu for 1500 kcal per week for weight loss 
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese |
| Lunch 249 kcal | 1 glass banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables | |
| 10 pieces. walnuts | ||
| Evening 351 kcal | 249 g vegetable salad + 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 piece of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g durum pasta + 149 g vegetable salad + 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese + ½ banana | |
| Day 351 kcal | 201 g chicken soup + 1 toast of whole grain bread | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey + 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g porridge on water + 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat + 50 g feta cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149 g steamed fish + 249 g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat, boiled in water + 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth+ 2 pieces of black bread | |
| Saturday | Morning 351 kcal | 99 g brown rice, boiled in water + 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yoghurt + 1 pear | |
| Day 351 kcal | 277 g okroshka PP + 1 toast of rye bread | |
| Afternoon snack 249 kcal | 149 g cheesecakes, baked in the oven | |
| Evening 351 kcal | 249 g Greek salad + oven-baked meat | |
| Sunday | Morning 351 kcal | 249 g oatmeal with water and dried fruits |
| Lunch 248 kcal | 1 boiled egg + 99 g beet salad | |
| Day 351 kcal | 99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber | |
| Afternoon snack 259 kcal | 1 glass of freshly squeezed juice + 2 PP oatmeal cookies | |
| Evening 351 kcal | 149 g beef + 149 g tomato salad |
Recipes for first courses with proper nutrition for weight loss
Green borscht
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until tender.
- Sauté the onion until golden brown.
- Boil the eggs, cool, peel and finely chop.
- Wash the sorrel and chop it.
- Add sorrel, onion, and eggs to the broth.
- Boil for another 5 minutes. with the lid closed.
- Let the borscht brew for 15-20 minutes.
Chicken noodle soup
- Boil the meat in one piece until done.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
Second courses
Baked salmon with vegetables
- 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.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- 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.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce. Bake at 180° for 25 minutes.
Salads
Bean and Pepper Salad
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- 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.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- 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
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mixture.
- 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.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- 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 a new way of life.
Article format: Mila Friedan
Video about Proper Nutrition (PP)
Principles of proper nutrition:
To get rid of excess weight, it is not at all necessary to sit on strict diets. Sometimes it is enough to switch to proper nutrition for weight loss, the menu of which we will describe below for each day. For girls, this is an ideal option to keep fit and not aggravate their health.
Basics of proper nutrition for weight loss
1. To fully enhance all metabolic processes, you need to consume at least 1.8-2 liters. purified water daily. Moreover, freshly squeezed juices, herbal teas, decoctions, etc. are added to this amount.
2. A healthy diet designed for every day is famous for its busy schedule. The menu suggests that you need to eat in fractional portions 5 times a day.
3. Water is consumed strictly (!) 45 minutes before a meal or 2 hours after it. If you feel thirsty while eating, take a sip, nothing more.
4. Never skip your morning meal, even if you are in a hurry. Breakfast is the basis of cleansing; without it, you simply cannot lose weight.
5. Completely give up fast carbohydrates, which are concentrated in quick snacks, sweets, processed foods, canned food and sausages. Because such food slows down metabolism.
6. Proper nutrition for weight loss does not imply a complete abstinence from sweets, but you need to choose treats wisely. The menu for every day may include dates, honey, dark chocolate in minimal quantities, and candied fruits. For girls, all this will be extremely useful.
7. Food prepared by frying is completely excluded. All food is stewed, boiled, steamed.
8. Most the menu should consist of vegetables and fruits, seasonal berries, cereals, and protein products.
9. If you chew thoroughly, your meal should take at least 20 minutes. Get up from the table with a slight feeling of hunger. Consider portion sizes.
10. It is important to observe food hygiene, which consists of completely refusing to eat 3-4 hours before going to bed. If you are hungry, drink a glass of kefir/ryazhenka/yogurt with chopped herbs.
Proper nutrition for weight loss - menu for 14 days
Proper nutrition for girls has a simple menu written for every day. But remember that you need to eat by the hour:
- 08:00-09:00
- 10:00-11:00 (snack)
- 13:00-14:00
- 16:00-17:00 (snack)
- 18:00-19:00
Day #1
- Omelet based on eggs and individual proteins with spinach, kiwi (2 pcs.).
- Toaster or diet bread, cheese slices (2-4 pcs.).
- Steamed chicken/turkey cutlets, steamed boiled rice, vegetables.
- Dietary baked cheesecakes/casserole, syrup.
- Drinking yogurt with the addition of flax seeds (0.25 l. - 8 g.).
Proper nutrition for weight loss shows excellent results. The menu for every day is such that on the first day the stomach seems full. For girls, it is recommended to reduce portion sizes and eat less than prescribed.
Day #2
- Oatmeal and flaxseed porridge in water in proportions of 10 to 1, banana.
- Boiled chicken fillet or tuna in cans (canned in its juice).
- Brown rice with pieces of veal, dietary cabbage soup with beef.
- Grapefruit.
- A glass of kefir with herbs and flax seeds.
Day #3
- Diet cottage cheese casserole, espresso without sugar and cream.
- A handful of nuts, 5 dates, an apple.
- Any low-fat soup of your choice, salad with green vegetables, boiled egg.
- Cottage cheese, grained.
- Steamed cutlets or meatballs, fresh cucumbers, lettuce.
Day #4
- Toasted black bread with slices of cheese or quality sausage (strictly optional, cannot be combined).
- Cottage cheese, grained like Prostokvashino.
- Soup with beef and vegetables, chopped carrots with butter.
- Fruit salad or light curd dessert, harvesting cashews.
- Boiled egg, kefir with finely chopped dill.
Proper nutrition does not imply fasting. To lose weight, just stick to the menu for every day. But for girls, it is sometimes useful to drink kefir throughout the day, so you can do a cleanse.
Day #5
- Buckwheat steamed in boiling water overnight, prunes/dates.
- Summer salad.
- Warm salad of eggs, boiled veal, hard cheese, peppers and tomatoes (dressing - butter or sour cream).
- A piece of baked fish, lettuce.
- Chicken stewed with broccoli and rice.
Day #6
- Eggs fried in a frying pan without oil, cheese (2 slices), spinach.
- Boiled rice, a handful of raisins and nuts.
- Turkey meatball soup, stewed in tomato sauce fish, salad.
- Ryazhenka.
- Grapefruit.
Day #7
- Dates (3 pcs.), cottage cheese casserole.
- Assorted fruit salad.
- Boiled Chicken's leg without skin, pickle, buckwheat porridge.
- Lazy cabbage rolls (2 pcs.).
- Minced hedgehogs stuffed with zucchini.
Proper nutrition for weight loss is an important component. An accessible menu for every day for girls allows you to achieve the desired results.
Day #8
- Sandwich made from a piece of rye bread, hard cheese and low-fat cottage cheese, pear.
- Cottage cheese (80 gr.) with 15 gr. honey.
- A portion of beef broth, vegetable salad.
- Grapefruit, pear.
- Two cucumbers, boiled turkey.
Day #9
- Rice porridge on water with 15 g. butter, orange.
- Egg, cucumber, toast.
- Baked hake (200 gr.), vegetable salad.
- Green apple, Herb tea, cottage cheese.
- Stewed vegetables with baked chicken fillet.
You cannot effectively lose weight if you do not follow a healthy diet. A detailed menu is written for you every day.
Day #10
- Egg, ripe tomato, mashed potato.
- Rosehip decoction, tangerines (2 pcs.).
- Toast with hard cheese, soup with mushrooms and rice.
- Cheese casserole.
- Sea kale with baked pollock.
Day #11
- Fresh strawberries (120 gr.), oatmeal with skim milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with baked fish.
- Salad with sour cream and vegetables.
- Two fresh cucumbers, baked chicken fillet with cheese.
Proper nutrition is important not only for weight loss, but also for overall well-being. Consider a daily menu designed for girls.
Day #12
- Yachka on water with banana.
- Kiwi, pomelo.
- Boiled breast, vegetable casserole.
- A glass of tomato juice, boiled shrimp (160 gr.).
- Kefir (250 ml.).
Day #13
- Bitter coffee, egg omelet.
- Orange, banana.
- Baked champignons with chicken fillet and potatoes.
- Apple, curdled milk.
- Baked apples with cinnamon (2 pcs.), cottage cheese.
Day #14
- Banana, oatmeal on water with honey.
- Herbal tea with lemon, walnuts, apple.
- Stewed vegetables with brown rice, soup.
- Banana casserole.
- Tomato, boiled shrimp, cucumbers (2 pcs.).
To achieve the desired result, it is very important to maintain proper nutrition. Regular exercise is also effective for losing weight. physical exercise. Carefully study the menu for every day for girls and begin the technique.
I’ll start, perhaps, with what I’ve spoken and written about more than once: proper nutrition is not a diet or a set of restrictions or prohibitions, but a balanced diet in which the body receives the “right” carbohydrates, fats and proteins in the required quantities (not more and not less), which allows all organs and systems to work clearly and without interruption. Therefore, a proper nutrition menu for weight loss should in no case be reduced to two apples and a glass of kefir, but consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter - BJU ).
Yes, I can’t ignore the question that haunts many who want to lose weight: “what’s wrong if I, keeping within my 1200 kcal/day, can eat a bun/chips/burger/fried potatoes/sandwich with mayonnaise ..." Of course, following simple logic (if you spend more calories than you eat), the process of losing weight will continue.
But we should not forget about the main thing: the level of our hormonal levels depends largely on the amount of fat consumed (exactly those that our body needs most: nuts and cold-pressed oils, fatty fish) and for the most part these are fats of non-animal origin (= saturated fats), the consumption of which should be limited.
Thus, poor nutrition leads to insufficient/excessive production of one or another hormone, which in turn leads to the destruction of bone/muscle tissue, bad exchange substances, problems with the reproductive system, etc. Now, I think it’s clear why you shouldn’t replace the healthy nutrition menu with rolls, Snickers, sausage - you indirectly affect the functioning of the endocrine system, causing disruptions in its functioning, i.e. incorrect production of hormones.
“Food waste” (fast food, all fried foods, mayonnaise salads, chips, baked goods, in short, food high in fat and fast carbohydrates) increases the risk of developing cholelithiasis by 80%! Why?.. It is crystallized cholesterol (90% of stones consist of it!) that is to blame.
Also, the lack of a proper diet causes the well-known “lazy stomach” syndrome (heaviness, a feeling of fullness that lasts for a long time (!), constipation) and, as a consequence, the inability of bile to penetrate into the stomach. gastrointestinal tract(it stagnates in gallbladder, forming “crystals” - future stones).
This is all, returning to the question of why it is not worthwhile, while keeping within “your 1200 kcal” and at the same time not gaining weight, to eat something that in a few years you can greatly regret (alas, this is an example of many loved ones from my environment).
Proper nutrition: menu for weight loss
Basic diet
When following a healthy diet, the basis of your diet should be vegetables, fruits, grains/legumes, lean meats, poultry, fish/seafood and, of course, dairy products.
From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, make it tasty, beautiful, healthy and without harm to your figure.
You can learn how to distribute calories throughout the day (and not only) from. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the proper nutrition menu for weight loss.
You can also calculate it yourself (which, by the way, is used by fitness gurus and nutritionists) my daily norm calories. Remember that to lose weight, you only need to create a 20% calorie deficit. It is very important to stick to this figure, this is 100% the key to your success.
I suggest you consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not fall into the “just cut and cook” category :)
Menu for weight loss. Day 1
Weekday menu
Let me make a reservation right away: of course, it’s not at all necessary to eat porridge for breakfast on Monday if you have leftovers from Sunday :) You can change the diets of the days, I’m just suggesting sample menu(but with a clear calorie count and correct distribution of nutritional supplements throughout the day).
Yes, the menu, of course, also implies that many simply do not have time to cook on weekdays. Therefore, it is better to cook porridge for breakfast (or steam it with boiling water) in the evening. By the way, try not to use “quick” cereals, cook whole grains: this is both healthier and keeps you feeling full for a long time (because there is more fiber).
I advise you to cook meat, poultry or fish for future use (for 2 days). I also recommend preparing snack containers the night before. It's simple, you just have to want it and get into the rhythm!
Breakfast
- Porridge (40 g dry) to your taste: oatmeal/buckwheat/barley/wheat/corn/brown rice ~ 136 kcal(at the rate of 340 kcal/100 g)
- Nuts or pumpkin seeds (15 g) ~ 83 kcal
- Dried fruits (for example, dried apricots, 20 g) ~ 44 kcal
- Boiled egg, 1 pc. (optional) ~ 80 kcal
- A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal
Total breakfast = 381 kcal
Snack 1
- Cup (250 ml) kefir or fermented baked milk ~ 142 kcal OR soft cottage cheese 4% (without fillers, 150 g) ~ 129 kcal
- Small handful of nuts (10 g) ~ 55 kcal
- Apple (150 g) ~ 70 kcal
- Soft cottage cheese 4% (150 g) ~ 129 kcal
- Whole grain bread * (2 pieces = 10 g) with cheese (20 g) ~ 100 kcal
* You don’t have to eat everything at once; you can “remove” those items that are not of interest to you, or replace them with similar products (for example, replace an apple with nectarine, carrots, strawberries, persimmons, etc.).
Total snack = 229-267 kcal
Dinner
- Chicken breast/turkey, baked in the oven (either stewed in a frying pan or steamed, 200 g) ~ 224 kcal
- Red “Ruby” or black rice * (50 g dry) ~ 181 kcal
- Vegetable salad with olive oil (cucumber, tomato, pepper, greens, radish, 200 g) ~ 100 kcal
* Rice can be replaced with any other cereal/legumes at your discretion (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.
Total lunch = 505 kcal with rice (324 kcal without rice)
Snack 2
- Fresh vegetables or fruits with a low glycemic index - at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
- Curd casserole (no sugar; 150 g) ~ 141 kcal
Total snack = 189 kcal
Dinner
- Fresh vegetables, herbs (sliced or salad, 200 g) ~ 80 kcal
- Fish baked with thyme and rosemary (pink salmon (142 kcal/100 g), chum salmon (138 kcal/100 g), tuna (101 kcal/100 g), mackerel (191 kcal/100 g), 150-200 g ~ 280-380 kcal(depending on the type of fish)
Total dinner = 360-460 kcal
Total for the day is 1664 kcal (I summed up the calorie content of all meals without giving up any foods on the menu, taking into account the calorie content based on the maximum portion).
Agree, the portions are rather large, there is always an alternative (some items can be abandoned, replaced, or eaten less so as not to overeat), and most importantly - you are full and happy all day, and every calorie is in its place!
Menu for weight loss. Day 2
Weekday menu
“Other” types of flour (flaxseed, spelled, chickpeas, etc.) will help you diversify yours and make them as healthy as possible. It is advisable not to use premium wheat flour when losing weight (it is a “fast” carbohydrate, and besides, it is a “dummy” - there is no benefit or fiber in such flour).
Come up with salads by combining different vegetables (and fruits!), greens (radish, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of lettuce).
Learn to “deceive” your body: asks for sweets for dinner - prepare a “sweet” salad from an apple, celery root and carrots (you can top it with soft cottage cheese/natural yogurt or a spoonful of olive oil) ~ 50 kcal/100 g. Also using, for example, you can cook a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you will get a kind of “evening treat” without harming your figure :)
By the way, fiber (1-2 spoons) or (what is it) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a “brush” and removes it along with toxins and toxins).
I think the simple rule “if you want to eat, drink water” is hardly worth repeating, everyone has heard about it. When you eat fiber, be sure to drink more!
