Affordable menu for weight loss. Diet food: menu for the week with recipes

01.12.2020

The human body is quite difficult to get to burn their own body fat. Suppose that we managed to start the process of burning fat, and the desired result was achieved. But for some reason, those extra pounds returned again after a fairly short period of time. Suddenly? No, nutritionists will answer that everything is natural. The process of losing weight is not instantaneous, it is important not only to reduce weight, but also to prevent its possible return. For this, there is a diet for weight loss, which is not just an approximate menu for a specific period of time (week, month), but also includes a number of rules that must be observed. With them, and it is proposed to start.

Six important rules

The diet for weight loss suggests that you need to not only observe certain dietary restrictions, but also follow a number of other rules. What are the rules?

1) After waking up, do not immediately eat food. It is much more useful after waking up to do low-intensity physical education for 15-20 minutes. This rule, of course, exists for those people who are not used to doing light exercises every morning. Low-intensity physical activity refers to slow walking, slow running, exercise on simulators, and more. You can walk to work, but you can use such a walk as a low-intensity physical education only on the condition that the first breakfast will be at work.

Attention: following this point, you need to be extremely careful, because not everyone can run, jump or engage in other types of physical activity.

2) Breakfast should be nutritious, but this does not mean that you need to eat a lot. The fact is that after physical activity in the morning, as well as in its absence, when a person is “hungry” during the night, the body will try to save fats. And if they are actively supplied with food, then the body will not only be able to preserve them, but also increase them.

Tip: it is likely that the feeling of hunger will be too strong and lead to some discomfort. In this case, you can compromise with the body by eating an apple or other fruit.

3) You need to eat small portions 4-5 times a day. Nutritionists often talk about this rule, since food should be enough to maintain blood glucose at a normal level, restore glycogen stores and provide the body with the necessary vitamins and elements. A lot of food is not required to achieve this goal. Another thing is that the diet for weight loss should be varied. That is why, if you eat a lot, the body not only copes with the task, but also performs another: it converts excess calories into fat.

4) It is advisable to keep a food diary, because it is easier to control yourself, it is convenient to analyze a healthy diet for weight loss, make the necessary changes and additions to it.

In the diary, you can reflect the menu for the week, which will help, for example, to make the necessary purchases on Sunday. Equally important is a food diary to control the amount of food eaten. Quite often, people who want to lose weight do not consider snacking as a full meal. But what they don't know is that nutritionists call snacking, eating on the go, uncontrolled calorie intake. Experts also include situations here when a person eats, but does not sit down at the table, does not put food on a plate, and when he acts according to the principle: he ate a spoonful of soup, a piece of sausage, a spoonful of salad. In the event that keeping a diary becomes a habit, such snacks will also be entered into it, as if automatically. This, in turn, will allow you to realistically assess how much food was eaten during the day.

5) A proper diet for weight loss should be developed taking into account the individual norm of food intake. It is calculated quite simply using a special formula. Nutritionists believe that for weight loss, the body should receive no more than 40% of calories than calculated according to the individual norm.

6) The diet for weight loss for a month (another period) must be balanced. Point number 4, which suggests that those who are losing weight, keep a food diary, will help to comply with this rule. But the diary is not limited to. So, there are nutrition calculators that will automatically calculate the lack and (or) excess of vitamins and elements. They are also great for determining daily calorie consumption.

Menu for the week

Making the right menu for the week is not an easy task. There are quite a few reasons. First, differences in age, weight. Secondly, the consumption of calories per day, which is also influenced by a number of factors. Thirdly, individual food preferences, since the process of losing weight largely depends on the psychological state of a person. And if you constantly have to eat the hated oatmeal, then it is unlikely that the kilograms will go away as quickly as we would like.

An approximate diet for weight loss for a week is as follows.

Monday

First breakfast: vegetable salad, buckwheat porridge on the water, tea (it is better to opt for green).

Second breakfast: fruit (pear, banana), kefir (one or two days).

Lunch: boiled chicken fillet, stewing vegetables (any), fish soup, dried fruit compote.

Dinner: Vegetable salad (stew can be replaced), bran bread, tea.

Tuesday

First breakfast: oatmeal with yogurt without fillers, sweet and sour apple (can be replaced with a pear), natural coffee.

Second breakfast: cottage cheese with low-fat sour cream, a decoction of berries, such as rose hips.

Lunch: soup on vegetable broth with the addition of any cereal, brown (!) Rice, baked fish, vinaigrette, juice or compote.

Snack: figs or dried apricots with yoghurt without fillers.

Dinner: steak, vegetable salad, tea.

Wednesday

First breakfast: oatmeal with milk or water, a baked apple, natural coffee or tea (again, it is better to choose green tea).

Second breakfast: yogurt without fillers, nuts (very little, because they are among the healthy foods, but at the same time high-calorie).

Lunch: meat broth soup with fresh cabbage, mashed potatoes, fish cake, juice.

Snack: any fruit salad, unflavoured crackers.

Dinner: vegetable stew, ham, tea.

Thursday

First breakfast: cottage cheese casserole with candied fruits, toast, from drinks - tea, juice or natural coffee.

Second breakfast: apple, yogurt without fillers.

Lunch: buckwheat on the water, chicken cutlet, borscht, compote.

Snack: some nuts and dried fruits, yogurt without fillers.

Dinner: vinaigrette, chicken fillet, tea.

Friday

First breakfast: rice porridge with milk (it should be sweet), it is advisable to add dried fruits to the porridge, tea or natural coffee from drinks.

Second breakfast: fruit - banana, kefir (one- or two-day) or yogurt without fillers.

Lunch: vegetable soup, mashed potatoes, goulash, vegetable salad, juice or compote.

Afternoon snack: low-fat cottage cheese, toast, crackers, cocoa.

Dinner: vegetable salad, boiled fish, plain yogurt.

Saturday

First breakfast: vegetable salad, scrambled eggs, toast (can be replaced with grain bread), natural coffee or tea with milk.

Lunch: plain yogurt, some marmalade, or a few pineapple rings.

Lunch: chicken soup with vegetables, chicken breast, vinaigrette, compote or juice.

Snack: cottage cheese with low-fat sour cream, dried fruits.

Dinner: boiled chicken breast, vinaigrette, juice or tea.

Sunday

First breakfast: oatmeal, any sweet fruit, natural coffee or tea.

Second breakfast: biscuits, unflavored crackers or toast, juice.

Lunch: buckwheat soup, baked meat with vegetables, compote or juice.

Snack: any fruit, yogurt without fillers, tea.

Dinner: vegetable salad, brown rice, some boiled fish or meat, tea.

In custody

This is what an approximate diet for weight loss for a week might look like. It cannot be used for a longer period (month), because one of the principles of the diet for weight loss will be violated, namely: it must be balanced. The use of the same products can lead to the formation of a deficiency in the body of one or another element.

Proper nutrition is the key to health. But how to eat right in the current high cost?

Is it possible to create an inexpensive healthy diet menu for weight loss for a month, a week, a day, and what foods are best for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is the attitude of every person to the right food. How to improve yours?

Healthy eating rules:

Stick to the diet: eat 5 times a day and at regular intervals;
Reduce food portions to 300-400 g for main meals and 100-150 g for intermediate meals;
Do not overeat - food should satisfy hunger, and not burden the stomach;
The last meal - 3 hours before bedtime;
Keep a balanced diet - the ratio of fruits and vegetables to the rest of the food is 50 to 50;
The main way to cook food is to steam and boil food;
Increase the amount of drinking water consumed up to 2000 g per day;
Reduce fats and carbohydrates in your diet;
Avoid alcohol and fast food.

All the benefits of following these rules are to improve your health, activate your body and maintain a positive mood. If you are stressed, try to normalize your diet and the result will not be long in coming.

What to avoid in order to normalize your diet:

Constant snacking;
Dry food;
Reluctance to eat breakfast
Insufficient;
Eating unhealthy food.

Natural laziness and self-indulgence is the main problem of mankind. If you want to avoid this - start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and, as well as meat. In modern conditions it is difficult to get all the useful products. No problem! Cheap, cheerful and healthy to eat is quite real! Just use knowledge.

Vegetables

Among the useful cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly, healthy products.

Usefulness of vegetables:

Cabbage is the main source of vitamin C and calcium for the body;
contains beta-carotene and pectin, which positively affect the processes of digestion and rejuvenation;
Beetroot contains betaine (which makes it red), which helps and improves the functioning of the cardiovascular system;
- a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for the intestinal microflora and protection against cancer;
Radish contains a large number of potassium and phosphorus, vitamins B and PP, which normalizes the work of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: it is easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish in a certain way is considered a luxury (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring does not belong to the red fish, which is famous for its omega-3 content, the amount of such fatty acids in it is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very small, so be interested in the origin of the fish.

To replenish the reserves of calcium and phosphorus, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable is the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group is meat by-products - liver, heart, kidneys - everything from the body of an animal except the meat itself. Such products contain the optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Milk products

Among the wide variety of dairy products, the most useful for a healthy diet are yogurt, kefir and cottage cheese, preferably fat-free.

Useful properties of dairy products:

Easily digestible;

Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;

Low-calorie.

In order not to overload the body and supply enough energy, low-fat dairy products like yogurt come in very handy, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

- contains almost all minerals and trace elements, and the calorie content of 100 g is an average of 170 kcal;

Whole grain products - pearl barley, buckwheat, oatmeal and millet;

(at least 70% cocoa) - an excellent stimulating and encouraging tool for a snack;

Rice is a great alternative and, however, choose only dark rice (the lighter the rice, the less useful);

How to make a menu for the week

Making a menu for a healthy diet throughout the week should be accompanied by a number of actions:

Choose only healthy foods and dishes;

Pay attention to their quantity in products;

Follow the rules of healthy eating.

The menu can turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for each day

We offer a schedule of a ready-made inexpensive healthy food menu for every day of the week, on the basis of which you can cook your own meals and create a weight loss diet to your liking:

Monday

Breakfast- rice, vegetable salad from cabbage, tea;

Lunch- a glass of kefir;

Dinner- boiled herring, radish salad, dried fruit compote;

afternoon tea- Apple;

Dinner- vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

Breakfast- buckwheat porridge, fat-free cottage cheese, coffee;

Lunch- banana;

Dinner-, in olive oil, tea;

afternoon tea- a glass of kefir;

Dinner- radish and cabbage salad, rice, yogurt.

Wednesday

Breakfast-, apple, yogurt;

Lunch- 100 g of cottage cheese;

Dinner- boiled herring, vegetable soup, tea;

afternoon tea- 50 g of walnuts;

Dinner- steamed chicken, coleslaw, dried fruit compote.

Thursday

Breakfast- scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;

Lunch- banana;

Dinner- rice, stewed vegetables, water;

afternoon tea- 100 g low-fat cottage cheese;

Dinner-, vegetable soup, yogurt.

Friday

Breakfast- rye toast, coleslaw or beetroot salad, coffee;

Second breakfast - an apple;

Dinner

afternoon tea- 50-70 g of dark chocolate;

Dinner- stewed vegetables, rye bread, boiled chicken breast, tea.

Saturday

Breakfast- fried eggs from 2 eggs, green salad with olive oil and herbs, yogurt;

Lunch- banana;

Dinner- buckwheat porridge, vegetable soup, rye bread, tea;

afternoon tea- a glass of kefir;

Dinner- baked chicken breast, vinaigrette, dried fruit compote.

Sunday

Breakfast- oatmeal, 2 boiled eggs, coffee;

Lunch- yogurt;

Dinner- steamed herring, vegetable salad, tea;

afternoon tea- 50-70 g of dark chocolate;

Dinner- vegetable soup,

Detailed diet menu for the week. The proposed diet menu for a week is notable for its ease of preparation and versatility of use.

The weekly diet menu is an example of proper nutrition.

Everyone knows that even after reading a dozen books on weight loss, it can be quite difficult to organize daily proper nutrition on your own.

This menu details every day - breakfast, lunch and dinner. The diet can be called complete and balanced, because it includes all the vital foods, and the number of calories is low enough that the weight gradually began to decrease.

Diet menu for a week for weight loss for men and women. For a family whose members are prone to overweight, it is important to develop a general diet:

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g of oatmeal cooked in 0.5% milk with 50 g of fresh or frozen berries; tea or coffee without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g of boiled buckwheat; a serving of vegetable stew or fresh vegetable salad dressed with a tablespoon of olive oil.
16.00-17.00
Afternoon snack:
½ cup chopped fruits (pear, apple, nectarine, kiwi)
tea without sugar or water.
19.00
Dinner:

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or skin without sugar and milk.
11.00-12.00
Lunch:

1 orange or grapefruit
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:

19.00
Dinner:

Wednesday (1350 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:

14.00-15.00
Dinner:
a portion of vegetable soup (it is allowed to use any soup cooked in low-fat broth, strictly without meat)
16.00-17.00
Afternoon snack:

19.00
Dinner:
200 g light cottage cheese casserole without sugar, with cinnamon, cottage cheese should be 0-2% fat,
a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bedtime:

Thursday (1570 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:
2 peeled carrots dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:
a sandwich from a piece (30 g) of Borodino bread with 50 g of fat-free cottage cheese, a pinch of salt, pepper and tomato slices;
19.00
Dinner:
boiled or baked chicken fillet (80g), 300 g of vegetables stewed in the oven (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml of 0.5% milk or kefir.
Before bedtime:
fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
a piece (30g) of rye bread;
1 boiled egg; green salad leaves 1 cucumber, 1 sweet pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch:
2 peeled carrots dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:
a portion of vegetable soup (it is allowed to use any soup cooked in low-fat broth, strictly without meat).
16.00-17.00
Afternoon snack:
2 slices of dark chocolate; freshly squeezed orange juice.
19.00
Dinner:
a small portion of boiled chicken or turkey, a salad of fresh vegetables seasoned with a spoonful of olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g fat-free natural yogurt.
Dinner:
14.00-15.00
100 g of boiled buckwheat, 100 lean beef, 200 g of lettuce, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00
Afternoon snack:
berry smoothie: blend in a blender a mixture of 100 g low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00
Dinner:
a small portion of sea bass steamed with boiled vegetables, 1 glass of tomato juice, 1 rye bread seasoned with fat-free cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g of muesli with berries or fruits in 0.5% milk, medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch:
half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g of cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp of vegetable oil;
16.00-17.00
Afternoon snack:
100 g of grained cottage cheese (up to 4% fat content);
½ cup chopped fruit.
19.00
Dinner:
a serving of vegetable omelette, 200 g of vegetable salad seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You need to drink one hour before taking and not earlier than 30 minutes after eating.

Proper nutrition for weight loss is a certain and constant hours of eating.
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.
Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this figure seems too small for you, remember that the results of gradual weight loss last longer than the effect of an express diet.
Reward achievements. When you are dieting and counting calories, it is important to reward your perseverance and willpower every one to two weeks - this strengthens the determination to endure to the end and follow the diet with initial zeal. Give yourself small incentive prizes.
Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not punish yourself. You just need to find the strength in yourself to return to a healthy diet the next day.
Eat often, but in small portions. Try to snack more often on light, high-fiber foods, such as dried fruit. Drink plenty of water with lime and ice, herbal tea to fill your stomach.
Choose the exercises you like. If you hate the thought of hitting the gym, use every opportunity to get fit. Forget the elevator! In two hours of walking at a moderate pace, you lose as many calories as are contained in a festive dinner and a glass of wine.
Reduce portion sizes. Swap your usual plate for a smaller one.

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We present the menu of proper nutrition for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

Among professional nutritionists, there are more and more enemies of diets. Many experts are convinced that in order to bring your body into the right condition, it is not at all necessary to torment your body with diets or exhausting mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And the reason in 90% of cases is the same - the wrong lifestyle and diet!

In an attempt to lose extra pounds without professional support, many people, especially women, earn themselves chronic diseases of the internal organs. Agree, this price is too high, and is not worth a slender figure. This does not mean at all that there should not be a beautiful figure, quite the contrary, but there should be a rational and deliberate approach in everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything!

You should not count on the fact that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you an immediate result, you are simply being deceived, or they are putting your health at serious risk. Do you need it or not - decide for yourself! In order not to expose your body to severe stress, you should smoothly change your diet and lifestyle! Only by following the principles of proper nutrition, you can painlessly normalize your metabolic processes and easily bring your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

Fractional nutrition. Do not overeat in one sitting, it is better to eat less, but more often!
Mandatory breakfast. Forget about a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the day!
Give dinner to the enemy. You don't have to give at all. A light dinner of it 3 hours before bedtime is ideal.
Water is our everything. 1.5 - 2 liters of water - this is how much a healthy person should drink daily.
Sweet only for dessert. Snacking on sweets is the most useless, and even harmful, meal of the day. Minimize your intake of sugar and fast carbohydrates.
take away fried fatty foods from your diet, minimize alcohol and salt intake.
More fiber. It is found in large quantities in fruits and vegetables.
Don't drink while eating. Are you used to drinking tea? It's time to kick this habit! Drinking is allowed only 15-20 minutes after eating.
Chew food thoroughly. Avoid swallowing chunks of food, as this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of satiety comes after some time after eating, so never rush during a meal.

At first glance, it seems that there are many restrictions here, and at the same time you need to follow a bunch of rules. The habit will do the trick! Remember that the main thing is to start. It is not necessary to start observing everything at once if it is difficult for you. Go from point to point, moving it from the category of "rule" to the category of "habit".

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important guarantee for losing weight without harm to health!

Proper nutrition menu for weight loss

We present you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate them. This will help you diversify your diet so that the products, so to speak, do not become boring.

	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruits with tea, or an apple.	Stewed vegetables, steamed beef patty, a glass of kefir.
Tuesday	Oatmeal porridge 200 g traditional on water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Tomato salad, fresh cabbage and herbs.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelet from 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	Portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with mushrooms. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet breads.	Braised cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Hard boiled eggs 2 pcs, stewed carrots with an apple.	Fresh fruits.	Tuna with vegetables. Mushroom cream soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed white cabbage, cottage cheese or kefir.
Sunday	Barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruits.	Turkey or chicken breast baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Skim cheese.	Boiled or steam fish. 1 glass of kefir.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller portions should be, but without fanaticism! The body must get all the necessary vitamins and minerals from your food. It is not worth risking your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods can't be eaten?

Try to eliminate or reduce to a minimum the consumption of the following products:

Principles of nutrition for weight loss

In order to eat not only properly, but also at the same time lose weight, you must follow one of the most important principles - you need to consume fewer calories than you spend. Everything comes from this principle, from this principle you need to build your menu.

If you are used to consuming, say, 3000 kcal per day, while not having any physical activity and wondering “where does the extra weight come from?”, then it’s just worth looking at things objectively. At a minimum, you need to get active and exercise, bring your diet in line with allowed and prohibited foods, and gradually reduce the number of daily calories consumed.

Do not do it in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you start to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

Chicken fillet - 200 g;
Onion - 50 g;
Carrots - 100 g;
Salt to taste;
Greens to taste.

COOKING

Rinse the fillets well under cold water;
Pour water into a saucepan, add salt, put on fire;
Peel vegetables, put in boiling water along with chicken fillet;
Boil for 10-15 minutes over low heat;
Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

Buckwheat - 1 glass;
Low-fat minced meat - 450 g;
Bow - 2 pcs.;
Egg - 2 pcs.;
Creamy horseradish - 2 tbsp;
Garlic - 1 clove;
Wheat flour - 3 tablespoons;
Salt to taste;
Pepper black ground pinch;
pinch of sugar;
Grape seed oil for frying;

COOKING

Boil buckwheat until crumbly;
Scroll low-fat minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass well;
Mix buckwheat porridge and minced meat;
In the meantime, boil the eggs, rub them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is a filling for cutlets;
We divide the minced meat into portions, form cakes into which we put 1 tablespoon of the filling;
Blind cutlets, roll them in flour;
Fry cutlets in grapeseed oil. We do this over low heat on both sides. If necessary, bring to readiness in the oven. Bon appetit!

CABBAGE PAIN

INGREDIENTS

White cabbage - 500 g;
Carrots - 1 pc.;
Tomatoes - 2 pcs.;
Processed cheese - 50 g;
Sour cream - 300 ml;
Greens - 1 bunch;
Chicken egg - 4 pcs.;
Onion - 2 pcs.;
Allspice - 1 pinch;
Salt - 1 pinch;

COOKING

We wash the cabbage and chop it;
Lightly fry the cabbage in a pan with oil;
We clean the carrots, grate it, then add it to the cabbage;
We clean the onion from the husk, finely chop it and add it to the pan;
We wash the tomatoes and greens. We cut the vegetables into small slices, chop the greens. Add ingredients to the skillet. We continue to fry.;
Beat sour cream, eggs and cheese in a bowl until smooth;
Pour the contents of the pan into a baking dish, and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

181 votes

To become the owner of an ideal figure, you need to adjust your diet. It is not necessary to go on a strict diet, but you will need to control all the foods eaten. To protect yourself from breakdowns and long thoughts on what to cook, you should draw up a menu for a week for weight loss in advance.

The basis of proper nutrition for weight loss:

exclusion of harmful products;
their use in a competent combination;
counting calories;
observance of the daily routine.

With such a system, you can even periodically allow yourself small gastronomic weaknesses. But it is very important to monitor the cleanliness of the gastrointestinal tract and regularly use products to remove toxins from it.

List of products for a proper nutrition menu

The diet of proper nutrition must include meat, fish and seafood. It is best to choose their low-fat varieties. These are skinless poultry fillets, rabbit meat, lean beef, perch, pollock, salmon, dorado, everyone's favorite shrimp, and squid. Sometimes you can treat yourself to a lean pork steak.

Vegetables, fruits are allowed to eat any and in large quantities. Potatoes, bananas and grapes are not prohibited. However, they should be consumed in moderation.

Also on the menu are:

nuts (pine nuts, walnuts, almonds, cashews);
cereals (oatmeal, bulgur, rice, durum wheat pasta, buckwheat);
legumes (chickpeas, beans, lentils).

Recipes for proper nutrition for 7 days

The menu for 7 days can be compiled independently to your liking.

Breakfast every day will consist of porridge. Lunch - fish or meat with low-calorie side dishes. Dinner - from light salads and / or dairy products. Snacks include fruits, berries and nuts.

Oatmeal with pumpkin for breakfast

Ingredients: 420 g pumpkin pulp, 90 ml purified water, sugar or honey to taste, 1 tbsp. milk, 90 g quick oatmeal, a pinch of salt, walnuts to taste.

Vegetable pulp is cut into small cubes. Covered with cold water and boiled until done. Pumpkin should become soft, but not boiled.
Milk is poured into the container. As soon as the liquid boils, oatmeal, salt, sugar are added.
The mass is boiled for 1 minute and removed from the heat. Porridge is infused under the lid for 6-7 minutes and served hot.

Lean beef with broccoli for lunch

Ingredients: 160 g lean beef, 220 g broccoli, 1 tbsp. l. olive oil, salt.

The meat is covered with salt, wrapped in foil and baked for 45 minutes. You can use any spices for rubbing it.
Broccoli is boiled in salted water until tender, then fried in olive oil.
The meat is cut, laid out on a plate and served with boiled cabbage.

Vegetable salad with feta cheese for dinner

Ingredients: 2 tomatoes, 1 large cucumber, 140 g lettuce, 1 purple onion, 80 g Feta cheese, salt, a handful of light sesame seeds, 4 tbsp. l. olive oils.

The cheese is cut into cubes. Cucumber, onion and tomatoes are also chopped.
Lettuce is coarsely chopped or torn by hand.
Products are mixed, poured with olive oil, salted.

Before serving, the appetizer is sprinkled with sesame seeds.

Fractional nutrition: menu for the week

The basis of such nutrition is the use of food in minimal portions strictly on time.

The usual for most people three meals a day is usually not enough to fully satisfy all the needs of the human body. Long breaks between meals lead to unhealthy snacking in the form of sweets and fast food. Fractional nutrition allows them to be excluded.

You will need to eat at least 5-6 times a day. The maximum portion of food is 280 - 320 g. You should always eat at the same time.

List of allowed products

In general, with fractional nutrition, you can eat everything. But this rule applies only to useful products.

You will have to completely exclude fast food, ready-made meat products, soda, sweets.

But it is allowed to use any vegetables, fruits, berries, herbs (without exception). You can add all kinds of dried fruits, nuts to your diet. You can not do without meat, fish, cereals and dairy products.

Recipes for fractional meals for a week

Oatmeal with water for breakfast. 60 g of oatmeal is poured into 470 ml of boiling water. Porridge is cooked for 25 minutes until thickened. You can add salt or a little sugar to it.
Vegetable salad for lunch. In a bowl, mix diced fresh cucumber, randomly chopped tomato, chopped dill and 60 g of canned green peas. The dish is dressed with olive oil, salted.
Chicken baked in foil with rice for lunch. 120 g of chicken fillet is rubbed with salt and spices, wrapped in foil and baked until tender. 60 g of rice is cooked separately in salted boiling water. Ready-made products are served together and complemented with slices of fresh carrots.
Sandwich with cheese and tomato for a snack. A slice of Borodino bread is cut off from the crusts and covered with high-quality butter. A piece of low-fat hard cheese is placed on top and slices of cherry tomatoes are distributed.
Beetroot and cabbage salad for dinner. ¼ small fork of cabbage finely chopped, kneaded with salt by hand. Any chopped greens, coarsely grated beets, salt are added. The salad is dressed with olive oil, peppered to taste. You can supplement it with a slice of grain bread.

Approximately this menu can be followed all week, slightly changing the ingredients in the dishes. After dinner, you can make another snack in the form of unsweetened yogurt, kefir or low-fat cottage cheese.

Balanced diet for weight loss: menu for 7 days

A healthy diet must be varied and balanced. This means that you need to monitor the correct ratio of proteins / carbohydrates / fats in it.

Carbohydrates are the main energy providers. Therefore, there should be at least half of the "daily plate". And ideally, even a little more. Proteins should be consumed according to the following scheme - 4 g per kilogram of the weight of a man or woman. Fats are also a very important element necessary for the normal functioning of the body. It is enough to consume them in an amount of 1.1 g per kilogram of a person's weight.

The right choice of products

It is necessary that with a balanced diet, cereal products constantly enter the body. They have a positive effect on his work in general and contribute to weight loss.
Mandatory components of the diet are fish and dairy products.
Eat plenty of fruits and vegetables.
It is desirable to replace animal fats with vegetable ones.
Sugar is replaced by natural bee honey, dried fruits, nuts, berries and fruit desserts.
Reduced salt intake. It is this product that contributes to fluid retention in the body.
Alcoholic drinks, shop juices, instant coffee, smoked meats, pickled foods, canned food are completely excluded.

What to cook with a balanced diet?

There are many recipes that are ideal for a balanced diet. From them you can make the right menu for the week.

Curds in the oven for breakfast

Ingredients: 380 g low-fat cottage cheese, 90 ml milk, 1 large egg, 1 tbsp. l. oatmeal, sugar.

Cottage cheese along with milk is sent to the blender bowl. Whips up well.
A minimum amount of sugar, oatmeal is added to the mass.
Whipping is repeated.
The mixture is poured into silicone molds and baked for 12 minutes at 190 degrees, and then another quarter of an hour at 150 degrees.

It is delicious to eat such a breakfast both warm and cold.

Soup puree with celery and carrots

Ingredients: 2 potatoes, ½ kg carrots, 2 onions, 2 celery tubers, 4 tbsp. l. unsweetened yogurt, ½ liter vegetable broth, olive oil, salt, a handful of any chopped herbs, ground black pepper.

The blanks are fried on a grill without oil until golden brown.

The juice squeezed from the lemon with a small amount of water is poured into a separate pan. Medallions are lowered into it and stewed for 3-4 minutes.

The meat is transferred to a plate.

The sauce is mixed with your favorite seasonings and boiled down to the desired thickness.

The bird is served with the resulting lemon filling.

List of simple and budget products

The list of products for weight loss includes all fruits at once, except for grapes, bananas and figs. It is better to refuse dried fruits or use them in the most minimal portions. Be sure to include sour apples and grapefruits in your diet.
From cereals you need to choose buckwheat and oatmeal. If you cook them in water, you get dietary, tasty and healthy dishes.
When choosing meat, you should stop at chicken, pollock, hake and lean veal. These are affordable products that you can definitely find in every store.
In the process of losing weight, it is better to replace potatoes with zucchini or any kind of cabbage. These vegetables can be served as a side dish or on their own.

Losing weight is a tedious and not always pleasant process. A well-composed diet is the key to health, prevents breakdowns and becomes the basis of harmony for a long period of time.