Food for the whole week for weight loss. What to eat for breakfast with proper nutrition for weight loss? Sample menu of proper nutrition for weight loss for every day

It’s easy to get better, but getting back the desired weight is much more difficult. Merry holidays with plentiful feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, unwillingness to have breakfast, as this will "badly affect the figure", and many other similar situations cause the scales to show 5-10, otherwise and 20-30 kilograms more than necessary.

Today, for sure, even a child will answer that in order to lose weight, you just need to adhere to proper nutrition, exclude certain foods - and then life will literally become easier. But what does this phrase mean? And what are the basics? It's time to find out the answers to the questions that concern many women and men!

Proper nutrition - how is it?

In short, this is the basis of a healthy lifestyle, on which not only weight, but also the physical and even psycho-emotional state directly depends. Nutrition is a physiological need that occupies the first stage, and all other human desires are already “repelled” from it (this is told by a kind of “pyramid of needs” by the American psychologist Abraham Maslow). Food is the cure for all diseases. But recently, unfortunately, it has become a cult.

Healthy nutrition implies the intake and assimilation of substances necessary to replenish the expended energy, regulate the work of all systems of the human body, restore and build tissues.

The main principles of proper nutrition

Before entering the new healthy life this issue needs to be studied in more detail. If you catch all the nuances, it will not be difficult to understand how to handle food in Everyday life. So, the basics of proper nutrition for weight loss:

1. Varied, balanced, fractional menu. Firstly, such a diet will not get bored, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding 2-3 additional (snacks).
2. Fresh food. During long-term storage, almost all of them lose beneficial features so it's better to buy food daily.
3. The list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to the content of fiber, they improve metabolic processes and have a positive effect on the gastrointestinal tract. And vitamins and elements are necessary for the assimilation of food and strengthening the body's defenses.
4. Check product compatibility. Some of them cannot be used together, as this leads to the formation of a large amount of toxins and waste products in the body.
5. Change food according to the seasons. In summer, most of the diet should consist of food of plant origin, and in winter it is necessary to include fat- and protein-containing foods.
6. Learn how to properly calculate daily calorie content. An imbalance in this matter most often causes the appearance of extra centimeters on the hips.

The place of liquid in proper nutrition

Water plays leading role in the human diet. The basics of proper nutrition for weight loss include the consumption of a sufficient amount of fluid, namely 1.5 liters per day. It is advisable to consider only plain water.

In general, opinions on whether tea and coffee are considered the same liquid that a person needs differ significantly. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it had to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of these should not be part of a “healthy” diet at all) speed up the process of removing fluid from the body, and therefore none of the systems receives the water it needs to function properly. . However, it is best to stick to the position that tea is an additional drink, and a simple liquid is the main one.

You can drink water anytime you want. The first glass is recommended to drink immediately after sleep, on an empty stomach.

To date, quite a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person can only choose the option that best suits his lifestyle. Let's look at a few proper nutrition schemes to make it easier to understand how to proceed.

Scheme No. 1.

Meals
	Oatmeal porridge. Mug of green tea. Apple.
	A mug of fat-free drinking yogurt. Peach (2 pcs.).
	Boiled rice with baked fish. Salad of tomatoes and cucumbers with the addition of flax seeds and one tablespoon of olive oil.
	Fresh pureed carrots with honey.
	Boiled chicken fillet baked in a marinade of oranges and honey. Boiled broccoli. A glass of green tea.

Scheme No. 2.

Day of the week
Monday		Rice soup with green peas and squid.	Vegetable stew.
	Millet porridge with cottage cheese.	Oven baked vegetables with meat.	Chinese style chicken breast with boiled rice.
	Omelet with vegetables.	Casserole with buckwheat and fish.	Fish cutlets.
	Oatmeal with nuts and fruits.	Vegetable soup with chicken.	Stuffed zucchini.
		Fish pudding.	Pink salmon steak.

Table No. 2 does not describe snacks, the menu does not even include teas. This does not mean that they should not be. For snacks, light foods are great: fruits, vegetables and salads from them, sour-milk drinks, diet cookies. It is also important not to forget about tea and plain water.

The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.

meal			Products
		It is necessary to drink tea, coffee or juice in an amount not exceeding 500 ml.
			Boiled egg and porridge (150 g)
Fourth		Water, coffee, juice or tea (up to 500 ml).
		Water or tea (500 ml).	Mushrooms, vegetables or salad from them (200 g), lean meat or fish / seafood (100 g).
		Tea or juice (0.5 l).	Just like at 2 pm: carbohydrate (200 g) and protein (100 g) food.
		200 ml of kefir, milk or fermented baked milk.	100 g of cottage cheese or other protein food.

The calorie content of such a diet is about 1300 kcal.

What do nutritionists recommend for weight loss through proper nutrition?

Many people refuse breakfast for the reason that, in their opinion, because of it, you can get fat. This theory needs to be thrown out of your head, since it is the most important meal of the day, and without it it is impossible to consider the basics of proper nutrition for weight loss. The nutritionist recommends:

1. Must have breakfast
2. Do not strictly limit the consumption of products, even sweets do not need to be abandoned forever.
3. Diversify the menu as much as possible so that it is balanced, nutritious and not boring.
4. Not starving is stressful for the body.
5. Include more fruits and vegetables in your menu.
6. Eat citrus fruits and pineapples, as they have the ability to burn fat.
7. Refuse too fried, salty, fatty and smoked foods.
8. Don't forget to drink plain water.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses, unlike other sorbents.

This table shows what meals can be during the day.

meal	Option 1	Option 2	Option 3	Option 4	Option 5
	Yogurt-drenched cereal, fruit and coffee/tea.	Rice porridge with dried fruits and green tea.	Buckwheat salad and tea.	Oatmeal with baked apple and tea/coffee.	Cottage cheese casserole and toast with butter, juice or green tea.
	Yogurt and walnuts.	Banana and kefir.	Decoction of wild rose and cottage cheese.	Apple and yogurt.	Banana and yogurt.
	Fish soup, stewed vegetables, boiled chicken breast, compote.	Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.	Dark rice, cereal soup, baked fish, vinaigrette.	Borscht, buckwheat porridge, chicken cutlet, compote.	Cabbage soup, fish cake, mashed potatoes, juice.
	Yogurt or cottage cheese.	Toast with cocoa, cottage cheese.	Yogurt with figs or dried apricots.	Fruit salad, crackers.	Dried fruits with nuts and yogurt.
	Vegetable salad with grilled fish, yogurt.	Vegetable stew with fish and bran bread, tea.	Chicken fillet with vinaigrette, green tea.	Vegetable stew and ham, tea.	Steak with vegetable salad and green tea.

The method of food preparation and its role in proper nutrition

The main rules of nutrition of which were described above also include special methods of cooking. So, it is better to stop using frying pans in general, because overcooked food has a bad effect on the stomach and liver. Ideal cooking assistants will be a slow cooker, a double boiler, an air grill and a simple pan. You can also bake food in the oven.

Conclusion

It is not difficult to remember the basics of proper nutrition for women to lose weight, but the result after switching to healthy menu will be felt very soon, and you can notice it not only by the figure, but also by the general state of health.

The work of the gastrointestinal system plays essential role for the whole body, although many people do not know about it. The strength of immunity mainly depends on it, because protective cells are born in this organ. Eating right means inside and out!

Reading time: 9 minutes

They talk about proper nutrition for weight loss in the media, on websites about getting rid of excess weight. To understand what this means, it is necessary gradually and listening to the opinions of experts. Learn about what proper nutrition is, how to follow the basic principles and painlessly switch to healthy food. To make weight loss a reality for you, try the menu and recipes for delicious, low-calorie dishes!

How to switch to proper nutrition

Problems with overweight people prefer to decide with diets, and few use methods such as proper balanced nutrition and fitness, training. An irrational lifestyle often leads to the fact that the skin and muscles lose their elasticity, the stomach grows, gastritis begins, a lack of vitamins is revealed, and the weight only increases.

nutritionists different countries promote good nutrition for effective weight loss- a program that promotes weight loss and maintaining the body in a healthy state. With food, a certain amount of energy and vitamins enter the body, which are subsequently used for physical needs. Excess energy in the body is stored and converted into body fat which is expressed as excess weight. The energy balance will be correct.

In order for the nutrition system to contribute to weight loss, a phased transition to it would be correct:

• First you need to gradually eliminate harmful foods from the diet: bread, potatoes, cakes, sweets. Abrupt changes will lead to an instant breakdown, which is fraught with disappointment in the effectiveness of the PR package.
• Then you need to gradually delete delicacies from your diet. First, reduce the portions of dessert, pastries consumed, then eat these foods every other day. Gradually stretch the periods of abstinence and, finally, allow yourself "harmfulness" only on special dates.
• To switch to the right nutrition system, it is important to calculate the calorie content of the foods consumed and reduce it to the optimal one. Make calculations, taking into account the average energy that your body needs.
• The metabolism in PP consumes about 1 kcal per hour per 1 kg of body weight (the child's metabolism is more active). physical training and mental stress needs additional energy reinforcement if you stick to a balanced diet.
• A girl or woman with a body weight of 60 kg spends an average of 1500-1600 kcal per day. Such an amount of energy is necessary for the PP of a healthy, hungry person, who is in a calm state in a room at an air temperature of 18 to 20 degrees.

Basic principles of proper nutrition

In addition to calculating the amount of food, you need to find out what foods you should consume for weight loss, and what to refrain from. On this basis, the principles of proper nutrition are built:

• The basis of the menu should be vegetables and fruits, give preference to the first group of products. Fruits are useful, but contain sugar, a lot of energy.
• It is important to give up carbonated drinks by increasing the consumption of ordinary water (preferably mineral).
• Reduce your intake of sugary and starchy foods. It is not necessary to completely abandon them, sometimes indulge yourself, maintaining a proper diet system as a whole.
• Include porridges cooked on water in your daily menu. Eat this dish in the morning, when the body needs carbohydrates the most.
• To make nutrition rational, add to the diet fish dishes, dairy products, green tea, garlic and eggs.
• An important component of a proper nutrition system should be dishes with a high content of fiber.

Mode and daily diet

Compliance with proportions is the basis of a healthy diet for weight loss. 50-60% should be carbohydrate food, fats should not go beyond 25%, and proteins should not be less than 15% in terms of daily food intake. With proper nutrition for weight loss, the regime is also important. Eat at the same time every day, make a routine. Meals on average should be three to four per day with breaks of 4-5 hours. The same rule applies to children.

Avoid eating a couple of hours before bed. Experts claim that fractional nutrition is not only weight loss, but also a healthy choice, a guarantee of longevity. Breakfast should include about 25% of all foods consumed per day, lunch - about 30-40%, afternoon tea - 15% and dinner - 20-25% of the daily portion. This ratio is excellent for supporting the immune system and general state organism, rationally provides it with energy. These rules should form the basis of the daily menu.

How to combine products correctly

An important principle of losing weight is separate nutrition. The intake of protein food should not be accompanied by the consumption of food containing starch in its composition (for example, the simultaneous consumption of meat and potatoes). Protein foods such as fish, meat, eggs, milk, oats, peanuts, wheat, lentils, beans are successfully combined with vegetables and herbs (zucchini, onions, spinach, celery, cabbage, beans, beans).

For weight loss, foods that have starch are good to consume with green vegetables. Salads with such components, with the right nutrition system, should not contain dressings. Cabbage, peppers, radishes, tomatoes are in perfect harmony with starchy foods. Combining foods containing starch with each other is harmful to digestion. Bread and potatoes, for example, are digested differently in the body, which slows down the process significantly. Eat such foods without adding other ingredients, chewing thoroughly.

Eat fruits as a meal replacement or an hour before meals. Snacking on the basis of sugary foods is extremely harmful for weight loss. The best fruits for our body are those that are ripe in season and preferably in our region, so choose them correctly. Fruits ripened with the use of agrochemicals do not bring benefits and even sometimes harm health.

Product Compatibility Chart

Weekly menu of balanced healthy nutrition

To make it easier to get used to a balanced diet, make the right varied weekly menu and stick to it. Subsequently, the basics of a healthy diet that supports the figure will remain at the subconscious level. Eat according to the prepared scheme, but sometimes arrange fasting days which help cleanse the body. Here is a sample menu for a balanced diet for weight loss:

• Monday. For breakfast, eat an apple baked with honey and nuts. Make lunch like this: 200-300 grams of any light soup, 100 gr. vegetable salad, any one fruit, a glass of compote. Snack: 200 ml natural yoghurt. Products for dinner: 150 gr. rice or buckwheat, 100 gr. salad with mushrooms, cabbage, radish.
• Tuesday. Breakfast: toast, 1 fruit, tea without sugar. Lunch: vegetable soup or puree soup, 200 gr. fruit salad, 1 toast or whole grain biscuit. Snack: any fruit. Dinner: 100 gr. mashed potatoes, vegetable or seafood salad, tea or fruit drink.
• Wednesday. Breakfast: scrambled eggs (1-2 eggs), 100 gr. vegetable salad, tea. Lunch: 200-300 gr. soup on chicken broth, light vegetable salad, a glass of jelly. Afternoon snack: 6-10 dried fruits. Dinner: 100 gr. baked potato, cheese slice, tea.
• Thursday. Breakfast: no more than 100 gr. cottage cheese with the addition of raisins, dried apricots. Lunch: fish soup, a slice of whole grain bread, tea. Snack: 1 boiled egg, 1 fruit. Dinner: 200 gr. baked vegetables with cheese, a slice of bread or cheese, tea.
• Friday. Breakfast: a small portion of cereal seasoned with milk or kefir, tea. Lunch: 1 cutlet (chicken breast), vegetable dressing, vegetable salad, jelly. Afternoon snack: bran-based biscuit, tea. Dinner: 80 gr. cottage cheese casserole with fruit, a glass of fruit drink.
• Saturday. Breakfast: cheesecakes with honey, a glass of kefir. Lunch: mushroom soup, vegetable salad, coffee. Snack: a glass of kefir with fruit, 1 banana. Dinner: 200 gr. baked lean fish, 200 ml of juice.
• Sunday. Breakfast: 100 gr. oatmeal porridge boiled in water or milk, tea without sugar. Lunch: 200 gr. soup in meat broth, vegetable salad dressed with olive oil, 1 glass of apple juice. Snack: 1 any fruit, a glass of kefir or fermented baked milk. Dinner: 100 gr. boiled chicken, 100 gr. baked vegetables, compote or tea.

Recipes with photos

Establishing a nutrition system for getting rid of excess weight is hard work. Often, a breakdown in weight loss occurs due to tasteless food. To lose weight with PP without problems, use recipes diet meals useful and very appetizing. For example, prepare a cottage cheese casserole and make it tastier by adding apples, raisins, strawberries, dried fruits. The composition of the dietary casserole does not contain flour, starch, sugar, semolina.

To prepare a low-calorie cottage cheese and strawberry casserole you will need: 200 gr. low-fat cottage cheese, 1 tablespoon fructose, 2 beaten eggs, 3 tbsp. l. ground flakes, a pack of vanillin, zest of one lemon, 100 gr. frozen or fresh strawberries. All ingredients must be thoroughly mixed in a blender, then put in a baking dish for cupcakes, leave in the oven until cooked.

Diversify your diet for weight loss by including a dietary omelet in it - tasty dish which can be prepared for breakfast. Break the eggs, add pepper, garlic, salt and beat the resulting mass with a mixer. Complete the dish with vegetables: wash and cut 1 tomato and 1 bell pepper. Pour the egg mixture into the heated skillet and wait for the omelet to set. After that, put the chopped vegetables on top. Wait until ready.

For lunch

Lunch snack with the right diet for weight loss will not do without soup. Prepare tomato soup. It is worth doing it in advance: soak 400 gr. beans (red). Then boil it in chicken broth with the addition of 3 tbsp. l. tomato paste. Onion, a few cloves of garlic, 2 bell peppers are sautéed in vegetable oil. Then we cook everything until done. Add tomato juice (750 ml) and bring to a boil. Whisk in a blender before serving.

For dinner

A proper nutrition system implies an easy last meal. For dinner, make a soy meat salad. It consists of the following products: 1 package of soy meat, pre-soaked, 2 chopped carrots, 1 onion, 1 garlic clove, 1 tsp. vinegar and vegetable or olive oil for dressing. Grind everything, season with oil, add herbs for flavor. The main thing is that the dish is appetizing.

Maintaining a normal weight, which corresponds to the physique, age, body condition, is important and necessary. This is important not so much for external attractiveness, but for maintaining the functionality of the body, promoting health, and longevity. There is a huge amount of information about healthy ways to lose weight. To achieve and maintain a positive result without harm to health, learn to analyze weight loss options and choose the right ones.

Diet for weight loss

No matter how much newfangled weight loss products are advertised, you should not rely on their miraculous power. Miracles must be created by one's own actions. The basis of weight loss is unshakable - proper nutrition and physical activity. All this can be organized at home and fight extra pounds on your own.

The path to losing weight is long and difficult, everyone has their own, so it is individual. When it comes to losing weight, there are no perfect options. The main task of losing weight is to have the right mental attitude, clearly see the goal and not give in to difficulties, stock up on endurance and good mood. A properly organized process of losing weight for everyone can become an exciting learning, self-development, self-education.

To draw up a diet, a specific goal is important - how many kilograms you need to lose, and what parameters you need to come to. Body weight is not the only indicator that needs to be controlled. The volumes of the chest, waist, and hips are no less important. You need to take all the necessary measurements and fix them. When done regularly exercise adipose tissue goes away, and the muscles begin to grow, so at a certain stage the mass may increase or remain unchanged. Reducing volumes is a more indicative and significant result.

Nutritionists advise keeping a food diary and planning all meals. To switch to proper nutrition, consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Make a diet and stick to it strictly.
3. Leave enough protein in your diet. This is important for maintaining muscle health. They are the main fat burners, loss must not be allowed muscle mass. Protein food contributes to the maintenance of healthy skin, which must maintain firmness and elasticity during weight loss.
4. Organize a drinking regimen (about 2 liters of clean water).
5. From the diet for the time of weight loss, categorically exclude sweet pastries and any other junk food.
6. Choose dietary, proper food - tasty, so that you can enjoy it. Understanding how much vital energy and benefits it will bring to the body will make eating wholesome food a good habit, a way of life.
7. Weighing and measuring volumes will help control the effectiveness of the weight loss program. This procedure should be carried out once a week. You don't have to worry and worry too much. It is better to rejoice at even the smallest victory, to praise yourself for perseverance and determination.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

It is necessary to part with some foods and dishes for a while, and in the future to minimize their consumption. Foods that interfere with weight loss:

• salt, sugar;
• white bread, muesli;
• White rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fat);
• sweet dairy products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can obtain nutrients exclusively from food. They are necessary to maintain the vital activity and viability of the body, from which it draws energy, recovers with them. How to start eating right? You will need planning and analysis of the diet, a meal schedule and keeping a diary. What information to analyze in the diary:

1. Write down the time of all meals and the "menu" of the meal (even if it is a cracker with tea). It is so easy to determine how many times and what kind of food was consumed.
2. Fix the amount eaten (approximate weight of dishes or pieces of "goodies").
3. Reason for eating. Everything is very clear with the main meals, snacks in between. What about other times?
4. Calculate the calorie content of foods eaten per day. On sites online you can find calorie counters. With them, it is easy to control the calorie content of the daily menu.

Analysis of the diet of several days will help determine the list useful products. The transition to proper nutrition should be gradual. Replace fried with stew or baked in the oven, sweet - with fruits, bread made from white flour - with bran or whole grains. Nutrition for weight loss does not allow for a strong feeling of hunger. This is stress for the body, it will begin to store, and not give. A glass of kefir at night will not do harm if the time of going to bed is later. And sweet tooth can sometimes be allowed a spoonful of honey, a slice of dark chocolate. A positive attitude is more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and implemented:

1. Daily caloric content should correspond to energy consumption.
2. Nutrition should be varied and balanced to meet the daily needs of the body in proteins, fats, carbohydrates, trace elements and vitamins.
3. It is important to follow the diet. It improves digestion, assimilation of food eaten, improves metabolism.

Diets for weight loss at home

Methods of weight correction have the richest arsenal of diets. None of them guarantee 100% results. Any diet is a restriction, a violation of the postulates rational nutrition, stress. Any organism is individual, it is difficult to predict its reaction to a stressful situation. Each diet has pros, cons, contraindications. Analysis of several popular diets for a quick slimming figure:

• Protein. The basis of the diet is proteins, and fats and carbohydrates are minimized. One of the most efficient. Allows you to quickly reduce weight by digesting proteins, the body burns calories. There is no agonizing hunger. Has a lot of contraindications. A large amount of protein in food is additional load on the stomach, liver and kidneys, increased cholesterol levels, problems with blood pressure, joint diseases are possible.
• Extreme. The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss is fast. The menu assumes strict adherence to the chosen diet, it is not recommended to consume an additional amount of liquid, this provokes an even stronger feeling of hunger. Weight loss is more due to fluid loss than fat breakdown. satisfied extreme diets no more than once a month.
• Drinking. An interesting technique not only for weight loss, but also for cleansing the body. For 30 days, a person consumes only liquid meals. Cleared in the first 10 days gastrointestinal tract, for the next 10 - the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the whole body from toxins and toxins. Weight loss - up to 15 kg. Prolonged absence of solid food can lead to digestive problems.
• Mono-diets. Easy to implement, do not require large financial costs. You need to choose one of the allowed products, which you can eat in any quantity. The weight will then decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With its prolonged use, part of the digestive glands atrophies, which leads to a violation of the absorption of food. Side effects will be minimal if the diet is short and a product suitable for a particular organism is chosen.

Slimming food set

With properly organized nutrition, the body receives all the necessary organic substances (or nutrients). It is important to keep their balance, calculate the amount and calorie content. Proper Diet for weight loss should include:

• Squirrels. These are the base materials. They regulate metabolic processes, the body is built from them. Lean meat, fish, eggs, cottage cheese and other dairy products are protein foods.
• Fats. Their number should be reduced, but not completely eliminated. They are important for building cells, this is the basis for the formation of many hormones. Omega 3, 6, 9 are healthy fats. There are many of them in sea fish, seafood, olive oil.
• Carbohydrates. Energy source. For weight loss, simple carbohydrates (sweets, white pastries, potatoes) must be replaced with complex ones (cereals, products made from dark flour).

It is important to include fresh vegetables and fruits in your diet. Spices and drinks are useful for weight loss. List of natural fat burners:

• celery;
• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• red wine.

Proper nutrition menu for weight loss

The best way lose weight - proper nutrition (PP). It offers a tasty, varied, balanced menu that helps to reduce body weight and improves health. For most people who have struggled with weight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour fruits in the second;
• it is impossible to exclude fats from the diet, but they should be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, linseed oil, olive, avocado;
• eat "slow" carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• include potatoes and pasta (from durum wheat) in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins in the diet should be present daily (in the dinner menu, their presence is mandatory);
• it is better to start a meal with a salad of fresh vegetables (if it is provided in the menu);
• put food in small portions into small plates (it is advisable to weigh everything that was on the plate);
• total serving weight for main meals - no more than 350-400 g;
• you need to eat slowly (the saturation center works after 20 minutes), focus on food, chew thoroughly;
• the break between meals should not exceed 3 hours, so between the main meals there should be healthy snacks, the ideal option is breakfast, snack, lunch, snack, dinner;
• you can not skip the main meals;
• you can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so eating in the evening is unacceptable (also because metabolism slows down during a night's sleep);
• eating food at the same time improves its digestion and assimilation.

How to compose

Before you start compiling a proper nutrition menu, you need to determine the energy costs of the body. The total calorie content of the daily diet depends on this. 2000 poop is needed for a person with moderate physical activity. In people with in a sedentary manner life energy requirement - 1500 cocoa. The ration is made taking into account the rules:

1. With 5 meals a day, 30% of the daily calorie intake should be for breakfast, 5% for the 1st snack, 40% for lunch; 5% - for the 2nd snack; 20% - for dinner.
2. Proteins, carbohydrates, fats should be presented in a ratio of 1:4:1.
3. The required amount of organic matter depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of work digestive system:
   • In the morning, the body needs energy, vitamins and minerals. For breakfast, cereals, light protein foods (for example, cottage cheese), and fruits are perfect.
   • By lunchtime, the digestive organs are ready to process large amounts of food. The menu includes a vegetable salad, meat dishes with a side dish of cereals, soups, borscht.
   • By the end of the day, digestion slows down. For dinner, fish, stewed vegetables, lactic acid products are suitable.
5. Fruits, nuts, sandwiches based on whole grain bread are the best option for snacking.
6. Calorie content, nutritional value of dishes is calculated on the basis of special tables that can be easily found on the Internet.

Sample diet for a week

Of the 5 convenient ready-made menu options for a week for weight loss, study the first one. The transition to PP will definitely give a positive result. The menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted based on further advice):

Day of the week	Meal time	Dish/Product	Calorie content (in 100 g)	Nutritional value (per 100 g)
						Carbohydrates
Monday		Rice porrige
		Wheat toast
		boiled egg
		Pollack baked
		Cauliflower salad
		Green tea
		Boiled chicken breast
		Vegetable stew
		Whole wheat bread
		Chinese cabbage salad
		meat broth
		2 green apples
		Boiled turkey fillet
		Herb tea
		Oatmeal with honey
		Tea with lemon
		Walnuts
		Green tea
		brown rice
		Cottage cheese casserole
		boiled shrimp
		Salad of tomatoes and cucumbers
		Green tea
		Yoghurt natural
		Boiled hake
		green leaf lettuce
		Salad of tomatoes and cucumbers
		Pork baked
		hard cheese
		Mashed potatoes
		boiled egg
		Grapefruit
		Herb tea
		Vegetarian pea soup
		Rye bread toast
		hard cheese
		Curd casserole with raisins
		Sour cream 15%
		Baked pollock
		green leaf lettuce
		boiled eggs
		Tea with lemon
		2 oranges
		baked potato
		Chicken breasts baked
		Baked apples
Sunday		Millet porridge
		Boiled beef
		vegetable sauté
		Boiled squids
		Tomato juice
		Steamed fish cutlets
		Tomatoes

Diet menu for the week

Self-compilation of the diet - the most correct solution. The menu depends on the desired result, financial capabilities, lifestyle and other factors. The previous example of proper nutrition for weight loss for a week helps to understand the principle of menu planning, introduces the nutritional value and calorie content of healthy foods. Calorie counters online will help in the calculations. Although the data on the calorie content of individual products varies, weighing and measuring volumes will show the effectiveness and correctness of the diet menu.

For beneficial weight loss in the diet, it is important to create a small calorie deficit (100-200), while ensuring the intake of all nutrients, the amount of which depends on body weight. Diet menu for a week with recipes you can find on the Internet and at the same time improve your culinary skills. Take some time and create a personalized weight loss menu for each day, using a few tips.

A useful addition to the diet, which allows you to maintain efficiency and increase the effectiveness of weight loss measures, will be drugs that help balance cellular metabolism. For example, Mildronate capsules 250 mg is a drug that optimizes the process of cell nutrition during stress. Its action allows you to maintain the health of the heart in conditions of oxygen starvation of cells, which has arisen in connection with a temporary change in metabolic processes. The use of the drug in addition to the diet allows you to maintain efficiency, as a result, the desired harmony will not cause significant damage to health.

simple diet

A simple weight loss menu for a week will help you adjust your weight. Such a daily diet is convenient for those who do not have time to prepare complex dishes. This is the second of 5 ready-made menu options for weight loss. The emphasis is on limiting daily calories to 1300-1500. In this diet option, the nutritional value is balanced:

Day of the week	Meal time	Dish / product (mass, volume)	Calories (in kcal)
Monday	Breakfast	A cup of coffee	0
		Processed cheese (half a pack)
		Fried pork (2 thin slices)
		Whole grain bread (2 slices)
		Boiled potatoes (2 pieces)
		Boiled beef (medium piece)
		Bread (slice)
		Low fat cheese (thin slice)
		Ham (medium slice)
		Grapefruit small
		A cup of tea
		Bread (slice)
		Homogenized cheese (half a piece)
		Grapefruit medium
		Yogurt (half a cup)
		Crispbread (2 pieces)
		Hard cheese (half a slice)
		Chicken ham (2 pieces)
		Beetroot (plate)
		Boiled chicken leg
		Sauerkraut (6 tablespoons)
		Yogurt (half a cup)
		Bread (1 piece)
		Crispbread (2 pieces)
		Boiled fish
		Cucumber (medium)
		Vegetable juice (glass)
		Yogurt (half a cup)
		Muesli (half a cup)
		Banana (medium)
		Smoked cod (small slice)
		Carrot juice (glass)
		Whole grain bread (2 slices)
		Vegetable soup (small bowl)
		Barley porridge (small bowl)
		Beef stew (about 50 g)
		Grapefruit medium
		1 tomato salad, 1/3 cup peas, 6 onion rings, 2 cabbage leaves with vegetable oil
		Chicken ham (2 pieces)
		Yogurt (half a cup)
		Hard cheese (1 slice)
		Whole grain bread (1 slice)
		Pork tenderloin (2 slices)
		small tomato
		Fruit yogurt (half a cup)
		Vegetable soup (plate)
		Boiled potatoes (2 pieces)
		Baked fish (2 pieces)
		Cucumber (medium)
		Apples (2 pieces)
		Boiled cauliflower (small)
		Corn flakes (half a cup)
		Yogurt (half a cup)
		Whole grain bread (1 slice)
		Chicken fillet (2 slices)
		Whole grain bread (1 slice)
		Chicken ham (2 slices)
		Fruit yogurt (half a cup)
		Boiled rice (4 tablespoons)
		Oven-baked turkey fillet cutlets (2 pieces)
		Cucumber (medium)
		Glass of fruit juice
		Yogurt (half a cup)
		Strawberries (3/4 cup)
		Beef salad (100 g), onion (2 rings), cucumber, parsley with sour cream
		Whole grain bread (1 slice)
		Yogurt (half a cup)
		Bread (1 piece)
		Grapefruit small
		Boiled potatoes (2 pieces)
		Boiled veal (about 100 g)
		Salad of cucumber, tomato, bell pepper, onion
		Glass of fruit juice
		Fruit yogurt (half a cup)
		Bread (2 slices)
		Chicken fillet (2 slices)
		Yogurt (half a cup)
Sunday
		Fried eggs (2 eggs)
		Crispbread (2 pieces)
		Whole grain bread (1 slice)
		Chicken ham (2 slices)
		Cauliflower soup
		Fish meatballs (4 pieces)
		Boiled beets (small)
		Fruit juice
		Plums (5 pieces)
		Yogurt (half a cup)
		Crispbread (2 pieces)
		Hard cheese (1 slice)
		Boiled fish
		Cucumber (medium)

healthy diet

The purpose of dietary nutrition is to protect the body from an acute feeling of hunger (this is stress), improve functionality physiological systems. The menu for losing weight for a week should be useful. As a basis, you can take the given approximate diet of PP for a week and make adjustments. The third diet option can be compiled by focusing on ingredients such as:

• omega-3 fatty acids (tablets) or sea ​​fish in the diet - a source of not only omega-3, but also complete proteins that are easily digestible;
• turkey, veal, chicken - the most beneficial species meat;
• fresh vegetables and fruits - the strongest antioxidants, rich in fiber;
• low-calorie nutritious milk-based smoothies - well and quickly digested, this is a great idea for breakfast;
• a spoonful of honey, brown sugar in small amounts will help to endure the lack of sweets and complement the list of healthy foods.

Menu from a nutritionist

It is good to include products recommended by nutritionists in the fourth menu option. A diet for a week for weight loss should include:

	The maximum number of servings in the diet
Soy, beans
sea ​​fish
A fresh vegetable salad
Dairy products
For daily use
Prunes
Walnuts
Bulb onions	0.5 heads
	2 cloves

Delicious menu for weight loss

The word "diet" is associated with restrictions, discomfort. Option 5 - "tasty" diet. The menu for losing weight for a week should be both useful, and tasty, and effective. For this:

• 2 times a week, you can include in the diet 1 serving of potatoes or durum wheat pasta;
• Sweets are allowed 3 times a week - no more than 50 g of dark chocolate;
• Once a week, a double portion of sweet fruits (grapes, bananas) is allowed;
• Sea delicacies, rabbit meat are allowed 2 times a week;
• Once a week, it is allowed to move away from a strict diet - drink a glass of red wine with a portion of pork and complete the meal with dessert.

Video

An effective way to burn fat is to create a calorie deficit. For the process to be implemented, it is necessary to healthy diet nutrition for a week for weight loss, i.e., develop an approximate menu in which proteins, fats, and carbohydrates are correctly balanced. Having a specific table, you will clearly follow it, which eliminates the possibility of breakdowns.

How to make a proper nutrition menu for the week

First you need to calculate the daily calorie content of food for your normal weight. This can be done in the online calculator, where you need to enter your age, height, weight and daily physical activity. After pressing the "Calculation" button, an individual value of the energy value of the diet, the amount of carbohydrates, proteins and fats will appear. If you want to lose weight, the number will be 20% less than the calories. Based on these indicators, you need to create a proper nutrition menu for the week.

Weekly meal plan for weight loss

Do you want to be constantly full even when dieting? Take a pen, a piece of paper and write down how to make a weekly meal plan for weight loss:

1. Decide on the number of meals. Ideally, when there are five of them: breakfast, lunch, dinner and a couple of snacks in between. Most a large number of calories come from breakfast and lunch, the same with snacks, dinner requires the least energy.
2. In the first part of the day, eat 50% of your daily calories. If you want to enjoy harmful products, write them down in the diet of breakfast or the first snack.
3. Make a menu for losing weight for a week so that the interval between meals is no more than 3 hours.
4. A difficult task is the rational distribution of proteins, fats and carbohydrates. It's best to do it like this:
   • Breakfast: a serving of carbohydrates, some protein and healthy fats.
   • Snack: fast carbohydrates in the form of fruits, you can add complex carbohydrates.
   • Required for lunch liquid food- soup, borscht. The menu contains proteins, complex carbohydrates, fats.
   • The second snack consists of proteins and fats. These are nuts, seeds, chicken breast. A good option is dairy products.
   • Dinner: Eat proteins and fiber (vegetables).
5. Remember to take into account the need for water. For 1 kg of body weight, 30-40 ml of pure water is needed. In the heat and with physical activity, this figure increases.

Weekly weight loss meal plan

As an example, a diet for 1500-1700 kcal is presented. IN training days The calorie content of the menu is slightly increased. A healthy diet for a week looks something like this:

1. Schedule on training days - Mon, Wed, Fri. The calorie content of the diet is 1700 kcal.
   • 7:00 - breakfast (450 kcal). Approximate serving size: 180 g of carbohydrate food, 50 g of protein, 5 g of fat. Tea, coffee - 200 ml.
   • 10:00 - snack (350 kcal). This is 200 g of grapefruit, 1 medium apple, 1 tbsp. l. sour cream 15% fat.
   • 12:30 - lunch (450 kcal). Portion of soup 250 ml, 140 g of carbohydrate food, 100 g of protein, 10 g of fat. Liquid - 200 ml.
   • 17:00 - snack (350 kcal). This is 100 g of cottage cheese + a glass of kefir + a few walnuts.
   • 21:00 - dinner (100 kcal). Serving: 65g protein food, 100-50g fiber, 5g fat.
2. Schedule on non-training days - Tue, Thu, Sat, Sun. The diet for a week for weight loss will be 1500 kcal daily.
   • 7:00 - breakfast (400 kcal). Serving Size: 170 g carbohydrate food, 45 g protein, 5 g fat. Tea, coffee - 200 ml.
   • 10:00 - snack (250 kcal). This is 85 g of dried apricots or 3 crackers, 5 olives, 60 g of soft cheese.
   • 12:30 - lunch (400 kcal). Portion of soup 200 ml, 130 g of carbohydrate food, 90 g of protein, 8 g of fat. Liquid - 200 ml.
   • 17:00 - snack (250 kcal). This is 100 g of boiled chicken fillet, a glass of milk 2.5%.
   • 21:00 - dinner (200 kcal). Serving: 100g protein food, 100-50g fiber, 5g fat.

Diet food for the week

Girls and guys need to make a list of products in order to easily implement the menu of proper nutrition for weight loss for a week. The consumer basket may include inexpensive products. Diet food for the week:

• meat and offal: beef / veal, chicken (fillet / drumsticks / thighs), turkey, liver, hearts;
• fish: mackerel, hake, bream;
• chicken / quail eggs;
• cereals and cereals: rice, buckwheat, oatmeal (hercules), wheat, corn grits;
• mushrooms: champignons / oyster mushrooms;
• vegetables: tomatoes, cucumbers, peppers, cabbage, beets, onions, carrots, potatoes;
• fruits, berries;
• nuts, seeds;
• greenery;
• dairy and sour-milk products: cottage cheese 9%, milk 2.5%, sour cream 10%, kefir 1%, yogurt without fillers;
• fats: butter, sunflower, olive;
• durum pasta;
• whole wheat bread.

Approximate diet for a week

You need to develop a weekly menu according to the model indicated in the table. With a little work, you will make a full-fledged plan in which everything will be taken into account. The table shows a sample for 1500 kcal. In brackets you will see the percentage of protein, fat and carbohydrate foods that you need to eat for a particular meal. An approximate diet of proper nutrition for a week has the following distribution of BJU and calories:

meal	Proteins, kcal	Fats, kcal	Carbohydrates, kcal	Diet calories, kcal

Examples of proper nutrition for weight loss for a week

Weight loss in women and men will become a simple matter if you have a scheduled diet for a week for weight loss in your hands. You need to compose individual program, based on your daily calorie content of food. Divide it into 5 parts, calculate the calorie content of protein, fat and carbohydrate meals by percentage from the above table, then you can find out the serving size. An example of proper nutrition for a week for weight loss will be your guide in compiling your diet.

Proper nutrition menu for the week

This example of nutrition for weight loss can be used by adults and healthy people who want to lose weight systematically. All foods in the diet are healthy and varied, so you will not starve and constantly think about food. Proper nutrition for a week looks like this:

Day of the week
	Oatmeal, scrambled eggs, whole grain buttered bread, tea	apple, pear	Borscht, steam cutlet, vegetable salad	Cottage cheese seasoned with herbs, sour cream	Baked mackerel with carrots and onions
	Buckwheat, toast with cheese, egg, linseed oil, coffee	Baked apple with cottage cheese and honey	Shchi, beef goulash, tomatoes and cucumbers	Ryazhenka, whole grain bread	Chicken skewers, green salad
	Rice, ham and cheese sandwich, cocoa	Berries with yogurt	Soup with homemade chicken, stewed hearts, coleslaw and herbs	Kefir, nuts	Stewed hake in tomato, vegetable salad
	Wheat porridge, protein pancakes, homemade boiled sausage, tea	Dried apricots / prunes, dates, Walnut	Soup with meatballs, liver cutlets, Greek salad	Vinaigrette without potatoes with beans and olive oil	Braised veal with vegetable sauce
	Corn porridge with milk, cottage cheese with berries, coffee	Muesli bar	Beef broth, baked chicken drumstick, beet salad, garlic	Avocado with cheese	Steam bream, vegetable stew
	Cottage cheese casserole with sour cream, berries, cocoa	Fruit salad	Mushroom soup with buckwheat, grilled chicken thighs, zucchini caviar	Milk, bread with cheese	Omelet with a mixture of frozen vegetables
	Protein omelette with buckwheat, whole grain bun, tea	Curd balls with nuts and dried fruits	Ukha, turkey gravy, radish salad, herbs	Vegetable salad with chicken breast	Boiled beans, pollock

Diet menu for the week

As a basis, you can take the diet suggested in the table above. However, a diet for a week for weight loss obliges you to prepare healthy meals with a minimum of salt and spices. If you resort to frying, then do it in a non-stick pan with one drop of oil. Better Products boil, stew, steam. In addition to pure water, you can drink freshly squeezed juices, fruit drinks, compotes, tea, coffee. Diet food for a week allows you to have a light snack before bedtime in the form of kefir or natural yogurt.

A simple menu for weight loss for a week

Even if the budget for food is modest, you can plan a diet of cheap, but tasty and healthy products. A simple menu for weight loss for a week is as follows:

• Breakfast: porridge + egg dish + drink.
• Snack: seasonal fruit.
• Lunch: liquid dish (soup, borscht) + offal dish (hearts, liver, ventricles) + seasonal vegetable salad.
• Snack: dairy product.
• Dinner: seasonal vegetable salad, inexpensive boiled / steamed / baked fish.

Menu for a teenager for a week

The above table is also suitable for teenagers, however, the portion size should take into account the daily requirement of 2500-3000 kcal. An example of a menu for a losing weight teenager is compiled in the same way as for adults, taking into account the calorie content of protein, fat and carbohydrate foods. You should not reduce the amount of carbohydrates, as they are the main source of energy for a growing body.

Weekly menu for the whole family

First, make a list of the products you plan to buy. Then come up with options for ready-made meals that can be made from purchased provisions. The weekly menu for the whole family includes the following dishes:

1. Breakfasts:
   • milk and water porridges: buckwheat, rice, wheat, barley, oatmeal, millet, semolina, corn;
   • egg dishes.
2. Soups: chicken, pea, fish, mushroom, meatballs, vegetable, kharcho, borscht, pickle, cabbage soup, beetroot soup, cabbage soup.
3. The second for lunch: meatballs, cabbage rolls, goulash, fish and meat cutlets, pilaf, gravy from meat and offal.
4. Side dishes: baked / boiled / mashed potatoes, pasta, cereals.
5. Salads: seasonal vegetable, vinaigrette, Greek, Caesar, beetroot.
6. Desserts: baked apples, puddings, souffle, ice cream, biscuit.

Video: proper nutrition for a week for weight loss

I'm losing weight for the summer! Then - to the birthday. Then to the New Year, to spring and again to summer. And kilograms, between where they were, remain there, and especially holidays even accumulate. Common situation?

But the solution to the problem of excess weight is not at all a secret and not news. We all know that the secret of beauty, harmony and health is not in emergency debilitating diets, but in constant proper nutrition. Rather, in the right way of life, part of which - healthy eating. And if you absolutely decided to move aside perfect figure, then you should start by compiling a menu of proper nutrition for weight loss. And no matter how much extra pounds on the way to a dream, the main thing is determination and willpower. Because a healthy eating system is also a diet, and it has its own rules that must be strictly observed.

1. Do not starve. If you want to lose weight, you don't have to be hungry. Otherwise, there is a very high risk that you, suffering all day from a sucking sensation in the stomach, will break loose in the evening and eat cakes or smoked sausage. As a result - a feeling of heaviness in the soul and in the stomach, and excess weight that has not disappeared. In order not to starve, the menu should include fresh, varied foods that you love. If you don't like apples, don't eat them too hard just because they're good for you. Replace them with your favorite non-starchy fruit.
2. Chew longer. Food is to be enjoyed. No matter how little time you have for lunch, chew your food very carefully. Who chews for a long time, he lives long, remember this saying? If you swallow everything quickly, you will leave the table hungry. Although it is necessary to remain a little hungry when leaving the table, but only slightly.
3. Eat more often. Eating little and often is better than eating a lot and rarely. This rule is a classic, and it works. Five meals a day are better than three. Because it means your stomach won't cramp with hunger, your bile won't stagnate, your blood glucose levels won't plummet, and your metabolism won't slow down. Hence, and overweight won't linger. The main course in one meal should not weigh more than 250-300 grams.
4. Cook right. Baked or steamed vegetables, fish, meat can be no less tasty and appetizing than fried ones. And their benefits are incomparably greater. In the menu of proper nutrition for weight loss there should not be anything fried. As a last resort - on a dry non-stick frying pan.
5. No snacks. This refers to snacks with pies, rolls, hamburgers, cookies. Such dry food will only load your stomach, slowing down the digestion process. Better drink unsweetened yogurt or an apple. Think about what is more important to you: a greasy sandwich or toned belly and admiring glances.
6. Sleep at night, don't eat. The last meal - no later than two hours before bedtime. Very hungry? Brush your teeth or drink a glass of water, it dulls the feeling of hunger.
7. Have breakfast. It's better not to skip breakfast. The morning meal will signal your body that it's time to wake up and kickstart your metabolism. Otherwise, you will accelerate only in the evening and eat too much.
8. Drink water. Thanks to water, metabolism occurs. But only drink between meals, and not during, so as not to interfere with the digestion of food. And it should be pure water, not tea, coffee or soda.
9. Move more. You don't have to exhaust yourself in the gym. But at least every day to walk, it is necessary to prefer the stairs to the elevator. Without movement, a good metabolism is impossible.
10. Replace the bad with the good. You can't refuse bread - eat whole grains. Replace sugar with honey, and sausage with boiled meat with spices. To lose weight in your menu should be only proper nutrition, no fast food.

Proper nutrition for weight loss: a sample menu for every day

To make it easier to start eating right and losing weight, you can make a menu for the week ahead.

• Monday

Breakfast: oatmeal with apple and honey. Green tea without sugar.

Snack: kefir or yogurt.

Lunch: baked or steamed fish, vegetable salad with vegetable oil (olive, linseed) and lemon or lime juice.

Snack: cottage cheese with yogurt and berries.

Dinner: Brown rice with vegetables, pomegranate juice.

• Tuesday

Breakfast: baked apple with honey (you can cook in the microwave to save time), unsweetened tea.

Snack: a few almonds or other nuts (no more than 10).

Lunch: boiled chicken breast with low-fat sauce, bell pepper and green beans.

Snack: a few dried fruits (no more than 7).

Dinner: shrimp with broccoli baked under cheese. Tea without sugar.

• Wednesday

Breakfast: toast (made in a toaster), of course, whole grain bread with honey, fruit (not starchy, like an apple), tea without sugar.

Snack: fat-free yogurt or kefir.

Lunch: cream soup with broccoli or herbs (no potatoes, no cream), buckwheat or brown rice without oil.

Afternoon snack: one banana.

Dinner: stewed red beans with bell peppers, unsweetened dried fruit compote.

• Thursday

Breakfast: two soft-boiled eggs, sliced ​​\u200b\u200bfresh cucumber and tomato. Unsweetened tea.

Snack: pear or apple.

Lunch: peppers stuffed with minced chicken with vegetables, “Vitamin” salad (white cabbage, carrots, apple; dressing - olive oil).

Snack: low-fat yogurt.

Dinner: carrot-potato puree (without oil, on vegetable broth), seafood (for example, shrimp). Green tea without sugar.

• Friday

Breakfast: skim cheese with yogurt, berries or fruits. Unsweetened compote.

Snack: a few dates (no more than 6).

Lunch: red fish soup, seasoned with egg, with herbs. Vegetable salad of tomatoes and cucumbers.

Snack: yogurt or kefir.

Dinner: Vegetable casserole (without potatoes), a few slices of Adyghe cheese (no more than 50 grams). Green tea.

• Saturday

Breakfast: millet porridge with pumpkin and honey, unsweetened green tea.

Snack: banana.

Lunch: steamed broccoli or green beans with chicken breast seasoned with soy sauce.

Dinner: vegetable stuffed cabbage with low-fat sour cream, unsweetened compote.

• Sunday

Breakfast: pancakes cooked in a dry frying pan with apples and honey. Low fat milk.

Snack: kefir.

Lunch: chicken broth with crackers, vegetable salad with Beijing cabbage.

Afternoon snack: a few dried fruits.

Dinner: baked veal with vegetables (tomatoes, sweet peppers, onions), pomegranate juice.

This is just a sample menu. Based on it, you can come up with many different options that are right for you. The main thing is that such a healthy diet will help you not only lose weight, but also cleanse the body.

Latest news