Few people are satisfied with their reflection in the mirror. Diets help improve your appearance and health. Literally from Greek, diet translates as diet, way of life.
Many diets have been developed to maintain beauty and health. But it is optimal to create a menu for a week of proper nutrition for weight loss yourself.
Sample menus with recipes will help you orient yourself in the selection of products, the organization of your diet and the food consumption regimen.
Proper nutrition for weight loss: general rules.
A person gains weight gradually, he must also get rid of it methodically. When losing weight, the body experiences stress. To reduce negativity, proper nutrition is necessary.
- Compliance with the regime. Food is eaten at certain times with an interval of 3-4 hours between meals.
- Drink more fluids. Water accelerates metabolism, eliminates toxins and promotes the absorption of food.
- Eat a varied diet. The diet includes foods containing proteins, carbohydrates, lipids, vitamins and minerals.
- Balance diet. When drawing up the menu, the BJU proportions are observed. Increase consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fiber, which help cleanse the body without losing important microelements.
- Counting calories. To lose weight without harm, the recommended daily calorie intake for women is 1, 300 and for men is 1, 600.
- Reduce the consumption of animal fats and fast carbohydrates. The abuse of this type of nutrients increases the risk of developing obesity and endocrine pathologies.
- Rejection of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods to lose weight
A healthy diet includes only healthy foods. Do not focus on the vitamins contained in vegetables and fruits. The menu must contain all the nutrients necessary for a normal life.
Correct product list:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: dietary poultry, beef, veal;
- fish: sea bass, haddock, salmon;
- seafood: squid, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with the addition of lactic acid bacteria: fermented baked milk, yogurt, kefir;
- garden crops, tubers;
- fruits of trees, bushes;
- greenery;
- nuts, seeds limited.
The list is extensive, you can cook a variety of dishes. The daily diet includes both plant and animal foods and vitamins.
For greater benefits, try to consume seasonal vegetables and fruits.
Planning a menu of healthy meals
Reviewing your diet means changing your lifestyle and requires creating a plan that you will follow in the future.
- Daily regimen. People haven't gotten up or gone to bed with the sun for a long time. A fairly high percentage of men and women work at night. There are also "owls" and "larks". These factors are fundamental in the breakfast and dinner schedule.
- Diet. Before creating a suitable nutritional menu, you must decide on your goal. There is a diet to correct weight and another to maintain health. If you need to lose more than 5 kg, the menu is limited, but not abrupt.
- Visual plane. The diet is scheduled for the week by the hour. It is more convenient to enter data into a table. This will allow you to control quality and quantity. The easiest way is to download a special application.
- Smooth transition. Changes are made without problems. Strict calorie restrictions often have the opposite result. When there is a nutrient deficiency, the body produces reserves in the form of fat deposits. In the first week, it is enough to exclude harmful foods.
Weekly menu for men: features.
Most men play sports or go to the gym. Increased loads and anatomical characteristics affect the diet.
The degree of physical activity is the first thing that should be taken into account when creating a men's menu for the week.
The prepared menu may contain different products, but the diet must meet the following requirements:
- Abundant breakfast. Energy consumption in men is on average 1/3 greater than in women. Breakfast "starts" the body. A man's breakfast must be complete. Contains animal proteins, molybdenum and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Eat dinner 2 hours before bedtime. The set of products and calorie content depend on several factors. During intensive night training, you need to replenish the spent resources: eat proteins and carbohydrates (mainly disaccharides and polysaccharides) in the correct proportion.
- Strict calculation of protein intake. Protein is the building material of tissues. The stronger sex should consume it in greater quantities than women. But excess protein leads to increased formation of uric acid and, as a result, pathologies of the kidneys and joints.
- Fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all consumed nutrients. In addition, the consumption of vegetable fats is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
Approximate menu to lose weight for a week for 1500 kcal.
Organizing proper nutrition for a week to lose weight includes selecting foods based on their calorie content. The daily intake of 1500 kcal is suitable for men who want to lose weight or women who want to stay in shape. The diet is not strict, suitable for long-term use. If you calculate calories correctly, you can lose up to 3 kg in 7 days.
You should start eating right not on Monday, but from tomorrow!
Example of diet for a week:
| days | breakfast | dinner | dinner |
| Yo | omelette, rice porridge | soup, baked brisket | steamed potatoes with salmon, kefir |
| II | oats, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | baked trout with pepper | asparagus with herbs, fermented baked milk |
| IV | seaweed salad, tea | Lenten pickles, spaghetti | boiled breast, lettuce, juice |
| V | boiled egg, buckwheat | baked haddock with nuts, rice | cottage cheese, apple |
| SAW | oatmeal, milk tea | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, juice |
Diet menu for the week (table) with recipes.
Diet nutrition involves limited consumption of animal products. To accelerate weight loss, reduce daily calorie intake by 100 kcal. You can accurately calculate the energy value using an online calculator.
| weekdays | breakfast | dinner | dinner |
| Monday | apple, 2 loaves of bread | puree vegetable soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beet soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | muesli, banana | barley porridge, boiled beef | fresh vegetable salad, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apples | steamed cauliflower |
| Friday | corn flakes, juice | potato cutlets, bread | kefir, strawberry |
| Saturday | omelet with herbs, chicory | tilapia cutlets, cucumbers, peppers | Ryazhenka, oatmeal cookies |
| Sunday | vegetable casserole, tea | sorrel soup, turkey meatballs | cheese, cucumbers |
Diet meals are prepared simply and quickly. Potato cutlets will appeal to all family members.
Proper nutrition menu to lose weight for a week.
When creating a healthy nutrition menu for the week, you must meet two main goals: create a calorie deficit for weight loss by eliminating high-calorie foods from your diet and provide the body with healthy nutrients. The basis of a proper daily diet should be foods rich in protein (meat, fish, cottage cheese), which stimulate metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy to the body without causing the accumulation of fatty tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which provoke a rapid onset of hunger, weight gain and a constant feeling of fatigue.
Preference should be given to saturated fats of plant and animal origin (no more than 30 grams per day), since a lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and causes menstrual irregularities. Sources of healthy fats include nuts, sunflower seeds, and fatty fish.
Basic principles
- Eliminate prohibited foods and drinks from the menu.
- Drink the optimal amount of water per day (30 ml per 1 kg of weight).
- Maintain the daily caloric intake (from 1200 kcal to 1600 kcal). To calculate the energy value of food, you can use the calorie table.
- The amount of BJU in the daily menu should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the plate rule: half of the main meal portion should consist of vegetables and a quarter of proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruits before 4: 00 p. m. and permitted sweets (honey, nuts) before 12: 00 p. m.
- Avoid overeating, as eating more food causes an increase in daily caloric intake and slows down the weight loss process.
- Eat food slowly and chew well to promote proper nutrient absorption.
- Watch your salt intake, as excess salt causes bloating.
What you can and cannot eat (table)
| flour products | |
| Baked products with whole wheat flour, rye, buckwheat, almonds and unsweetened oats | White bread made with top quality wheat flour, sweet pastries. |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausages |
| Bird | |
| chicken Turkey | duck Goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, pike perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, haddock. Seaweed, shrimp, oysters | Salted, smoked fish, canned fish, crab sticks. |
| Eggs | |
| Hard, in the form of a tortilla, as part of the dishes. | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fatty cottage cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereal, oats, brown rice. Peas, chickpeas, mung beans, lentils, kidney beans | Instant oatmeal, sugar granola, white rice, semolina |
| Oil | |
| Olive, linseed, coconut, sunflower and other types of vegetable oils. Butter and ghee | margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Conservation. Fried or mashed potatoes |
| fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, blackberries, peaches, oranges, tangerines, grapefruits, apricots, kiwi. Limited: bananas (1 per day), grapes. | |
| dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 g per day) | Peanuts, raisins and dates in large quantities. |
| Dessert | |
| Honey, date syrup, sweeteners, dark chocolate. | Confectionery, ice cream, sweets, milk and white chocolate, cookies. |
| Drinks | |
| Black, green, mint, chamomile, coffee, chicory, barley tea drinks without sugar | Alcohol, sweet carbonated drinks. |
How to create a menu
In order for nutrition to be beneficial and contribute to weight loss, it is important to follow the basic rules for creating a weekly menu, taking into account the physiological needs of the body:
- consume a daily amount of protein (1-1. 5 grams per kilogram of weight), which is distributed throughout the day;
- for breakfast, it is recommended to prepare dishes based on proteins and slow carbohydrates for a long feeling of satiety, for example, omelet and porridge, oatmeal with curd filling, etc. ;
- Lunch should consist of proteins, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day is calculated individually based on the daily routine;
- You should not eat without feeling hungry, since eating even healthy foods without a physiological need leads to overeating.
Healthy nutrition menu for the week.
Monday
- Breakfast: whole wheat bread sandwich, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey cutlets, stewed bulgur, vegetables, apple;
- Snack: cottage cheese casserole with red berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheesecakes (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Snack: liver pancakes, salad with tomato and cucumber;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Snack: vegetable roll in pita bread made with whole wheat flour;
- Dinner: cottage cheese and protein casserole.
Thursday
- Breakfast: whole grain pancakes, cottage cheese with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Snack: baked apples and peaches;
- Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: 3-egg omelet with tomato, green tea;
- Lunch: baked turkey with zucchini and bell pepper, quinoa, cherries;
- Snack: mashed banana and curd;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese cabbage salad, apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchose with vegetables, fruits;
- Snack: Greek yogurt with red berries;
- Dinner: halibut, salad.
Is it possible to lose weight with proper nutrition?
In essence, proper nutrition is a balanced dietary menu that allows you to provide the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not provide for very strict restrictions, it is difficult for a person to adapt to its observance.
After all, a balanced diet today is, unfortunately, a rarity. Very often, people abuse unhealthy foods such as fast food, sweets and processed foods, while healthy and tasty foods such as vegetable salads or sea fish appear on the menu only from time to time.
By consuming fast carbohydrates, which stimulate appetite and change eating behavior, a person invariably gains weight.
But if you change your eating habits and formulate your diet in accordance with the principles of proper nutrition, extra pounds will not accumulate. By slightly reducing your daily calorie intake, you can reduce your body weight.
To do this, you can replace high-calorie foods with low-calorie foods, as well as eliminate nutritious snacks, replacing them with lighter ones. As a result, this regimen allows you to lose an average of 4 kg per month.
Consequences of poor nutrition
A systematic poor diet can cause very serious health problems which, in turn, have very negative effects on the body.
Increase in excess body weight up to obesity. Excess weight is not just an aesthetic problem. It causes numerous diseases: in particular, it causes rapid wear of the joints, affects the human skeleton and negatively affects the functioning of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor diet are usually associated with a deficiency of minerals and vitamins that are very important for the body, which are not provided in sufficient quantities with food. Very often, children and adolescents develop a vitamin deficiency due to incorrect diet, which results in fatigue, decreased performance, irritability, etc.
Deterioration of appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull, and the condition of nails deteriorates.
Basic principles of proper nutrition: important tips
Proper nutrition allows you to maintain health and even restore it. To do this, it is necessary to properly formulate a healthy diet for the week, making sure that the menu includes a variety of healthy foods that can provide the body with minerals and vitamins.
- The menu should include those products that satisfy the needs of certain substances. Its deficiency can trigger the desire to eat junk food, as scientists have shown that an unhealthy desire to eat certain junk food can be associated with a lack of certain micronutrients.
- The calorie content of food must be controlled. Maintaining energy balance is very important as it determines optimal body weight. The menu should be dominated by foods of plant origin with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When creating a menu, it is advisable to choose products that contain a minimum of sugar and little fat. The normal amount of sugar per day is up to 50 g, but ideally you should reduce the amount of sugar consumed even further. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats, which are found in products containing hydrogenated vegetable oil.
- The best drinks on a healthy menu are those that contain a minimum of calories (green and herbal infusions, rosehip drink, etc. ). Don't drink too much juice; The daily dose should not exceed 200 g per day.
- Each day a certain amount of food from five different groups must be consumed to ensure the ideal balance of nutrients in the body and the "supply" of sufficient energy. The first group of products are vegetables and legumes (about 300 g and 70 g per day, respectively). The second is berries and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (one serving of meat or fish dish, 2 tablespoons of nuts or seeds. The fourth group is cereal products that retain the maximum dietary fiber (whole grain products, porridge , about 70 g per day) Fifth: low-fat milk and fermented milk products (about 200 g per day).
- It is also important to limit the amount of salt and overly salty foods. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. Therefore, it is necessary to have breakfast within the first hour after waking up and dinner three hours before going to bed. During the day, it is important to offer two nutritious snacks to avoid attacks of intense hunger and, consequently, overeating during main meals.
- You should make sure you drink enough fluids every day. Half an hour before meals, it is recommended to drink a glass of warm water.
- Prepared foods may be inexpensive, but they are by no means healthy foods. They should be abandoned completely. Soft drinks, fast food, sausages, snacks, etc. should also be excluded.
- It is advisable to eat meals with carbohydrates in the first half of the day and proteins in the second.
Healthy food menu for a week for a family
Age is also important: the menu for people of working age will be different from the diet for young children and the elderly.
And if an example of a healthy diet is taken as a basis, then it is necessary to diversify it so that all family members receive nutritious food in sufficient quantity.
Proper nutrition, menu for the week.
So, to eat well, it is necessary to develop a proper nutritional menu and try to maintain this routine.
The easiest way is to plan a healthy diet for the week for your family or yourself.
When creating such a schedule, it is better to immediately buy food for the week, so that at first there are no temptations to buy unhealthy foods. Next, you need to create a weekly meal plan.
An example of proper nutrition for a week could be this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 teaspoon of butter), fruit: apple or orange, unsweetened coffee.
Snack: bran bread toast, cucumber salad and a boiled egg with 1 tsp. vegetable oil.
- Lunch: baked fish – 200 g, green salad (cabbage or green leafy vegetables with olive oil) – 150 g
- Snack: low-fat cottage cheese – 100 g, nuts – 50 g, tea.
- Dinner: stewed vegetables – 200 g, boiled chicken fillet – 150 g.
Tuesday
Breakfast: rye bread toast and 20 g of hard cheese, banana, unsweetened coffee.
Snack: skimmed yogurt, 1 tsp. Honey
- Lunch: vegetable soup or chicken broth - 200 g, salad with cucumbers, tomatoes or cabbage - 200 g.
- Snack: fruit of your choice, infusions.
- Dinner: boiled lean meat (chicken, rabbit, beef) – 250 g, cucumber – fresh or pickled.
Wednesday
Breakfast: oatmeal - 150 g, 1 tsp. honey, banana, coffee or tea.
- Snack: nuts – 50 g, apple, tea.
- Lunch: pilaf with lean meat – 200 g, stewed vegetables – 150 g.
- Snack: cottage cheese casserole – 150 g, tea.
- Dinner: boiled or baked hake – 200 g, cucumber, tomato.
Thursday
- Breakfast: rice pudding – 150 g, berries or fruits – 100 g.
- Snack: yogurt – 100 g, dark chocolate – 10 g, coffee.
Friday
- Breakfast: whole grain porridge of your choice – 200 g, boiled egg, cucumber.
- Snack: kiwi, 25 g of walnuts, tea.
- Lunch: mushroom soup with rice – 250 g, toast with 10 g of hard cheese.
Snack: cottage cheese (150 g) with 1 tsp. Honey
Dinner: baked meat – 200 g, seaweed – 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Lunch: roasted potatoes in their skin, 100 g of boiled chicken fillet, cucumber.
- Snack: yogurt – 200 g, apple.
Dinner: baked apples – 2 pieces, cottage cheese casserole – 150 g.
Sunday
Breakfast: barley porridge (with 1 teaspoon of butter) – 200 g, coffee.
Lunch: stewed or baked vegetables - 250 g, boiled beef - 100 g.
Snack: seafood – 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets – 2 pieces, boiled rice – 100 g, rosehip infusion.
This is just an example of what healthy eating during the week can look like. But there is no strict menu in a proper nutrition system.
There are many recipes with photos from different sources that can be used to create a healthy menu. The main thing is to eliminate junk food and follow the basic principles.
Products can be replaced with others that match in composition and calorie content (a special interchangeability table will help with this).
conclusions
Proper nutrition is not a diet, but a way of life that allows you to eat varied and tasty, and at the same time feel good. It's not difficult to switch to it: just prepare for the changes and make a menu for the week. Little by little the body will be rebuilt and the person will gladly adhere to those principles.