Proper nutrition for losing weight – a menu for a week
It is known that for fast weight loss the simplest dietary diet is suitable: reducing the amount of fats and carbohydrates, excluding salty and sweet from the menu, and after a week and a half you will part with two or four kilograms. But it is naive to believe that excess weight will go away from this forever. As soon as there are dishes on the table from the previous menu, excess weight quickly returns to its own places, and, in all senses, the word "circles".
The only solution in the matter of weight loss and weight control is proper nutrition. Choosing the right products for a useful menu is not as difficult as it seems.
The basis of proper nutrition and healthy weight loss lie 2 principle:
- Fractional regular intake of food in small portions.
- The menu should be diverse and take into account all the norms of IBJ.
Regular nutrition menu for every day for weight loss
Beginners not always can distinguish the concepts of "proper nutrition" from "diet", in practice these are two different ways to achieve results in losing weight. The diet assumes limited use of certain foods, and not always it is about creating a correct and balanced menu, which takes into account the individual indices of losing weight. The result of such experiments with your own organism can be heartburn, flatulence, diarrhea, and even gastritis. And in cases where the diet has been correctly chosen, often, its effect is kept until the end of strict menu compliance, and some time after. Then, excess weight returns, and the search for a more suitable diet for weight loss resumes.
If the purpose of compiling a new dietary menu is not only temporary harmony, but also improvement of health in general, then one should choose the right food. Here we should immediately accept the fact that proper nutrition is not a special regime, and not a temporary menu for the purpose of rapid weight loss, it's a way of life.
The basics of proper nutrition for weight loss:
- Gradual reduction of caloric intake in daily diet. Sharp restrictions in the daily menu lead to a slowing of metabolism and breakdowns, because it is very difficult for the body to begin the process of losing weight. After calculating the calorie content of the daily diet, you need to gradually reduce it by 100-150 calories per week.
- Regular intake of fat. Important: fats in the menu with proper nutrition should be useful – that is, vegetable and animal origin. They help both during weight loss and weight gain. They can be obtained from fish and nuts (Omega-3) or olive oil (polyunsaturated fats). Remember, if you do not include them in the diet, or do not include enough, you can provoke a hormonal failure.
- Reduce the use of carbohydrates. You can not remove them completely from the menu, because proper nutrition and healthy weight loss are, above all, keeping a balanced menu. Give preference to slow carbohydrates, which can provide satiety for a long time. It can be porridge (buckwheat, oatmeal) or vegetables. But fast carbohydrates we exclude from the menu of a correct food completely, after all in them there is no advantage. They are immediately absorbed, raising the level of sugar in the blood, and after a short time the body again gives a signal of hunger.
- Increase protein intake. To its digestion consumes much more calories than fat and carbohydrates. The inclusion of protein food in the menu improves metabolism and allows you to keep muscle mass when losing weight.
- There are small portions, but often. The daily diet during weight loss should consist of 5-6 receptions. To improve metabolism, it is necessary to regularly give the body work in the form of food processing. This avoids a feeling of hunger, because if the breaks between meals are very long, there is a possibility of a breakdown.
The basis of the correct diet for weight loss:
- Breakfast: slow carbohydrates and protein (porridge and cottage cheese, eggs);
- Snack: protein and fiber (cottage cheese, eggs, vegetables, fruit);
- Lunch: slow carbohydrates, protein and fiber (porridge, boiled meat, fish and vegetables);
- Snack: protein and fiber (cottage cheese and fruit);
- Dinner: protein and fiber (steamed vegetables, baked meat, fish and vegetables).
Do not forget to diversify the menu during weight loss, make their filing beautiful. This will allow you to easily switch to a full meal, without making exceptions from a healthy menu.
Menu for girls and women
Observance of proper nutrition can please women with the most visible and reliable results of losing weight. If it is built according to the rules, balanced, completely eliminates the presence of harmful products in the menu, distributed in accordance with the daily needs of the body, then at home, you can quickly achieve the desired results of weight loss.
Will help in this pre-designed menu of proper nutrition for every day for girls and women. With proper nutrition it is important to think through your menu, distribute the products competently, without shortages and excesses.
Menu for every day during the week:
- Breakfast: millet – 50 gr., Butter – 1 h / l, kefir-0.5 l .;
- Snack: cottage cheese – 150 gr., Apple-1 pcs .;
- Lunch: buckwheat boiled – 50 gr., Beef baked – 150 gr., Salad from fresh cabbage – 100 gr., Vegetable juice;
- Snack: boiled egg – 1 pcs, green peas – 100 gr .;
- Dinner: fish for a couple – 150 gr., Broccoli – 100 gr., Black tea.
- oatmeal – 50 gr., olive oil – 1 h / l, yoghurt – 200 ml, fruit juice;
- milk – 1, banana – 1 pcs .;
- rice – 50 gr., chicken breast – 150 gr., fresh cucumber – 1 pcs., kissel;
- omelet on 1 egg, corn – 100 g;
- meat for a couple – 150 gr., vegetable mix – 150 gr., tomato juice.
- oatmeal – 50 gr., butter – 1 h / l, cottage cheese – 150 gr., green tea;
- dates – 5 pcs., natural yogurt – 150 ml;
- buckwheat 50 gr., turkey baked – 150 gr., tomato – 1 pcs., oatmeal jelly;
- milk 1 st., nuts 50 gr .;
- tuna canned -150 gr., Cabbage stewed – 150 gr., Tea green.
- buckwheat – 50 gr., butter – 1 h / l, sandwich made of Borodino bread and butter – 1 cous, tea, honey – 2 h / l;
- fruit salad with the addition of natural yogurt – 200 gr .;
- rice – 50 gr., stewed chicken with vegetables – 200 gr., beet salad with olive oil – 100 gr., oatmeal casserole;
- banana – 1 pcs., milk – 1;
- omelette on two eggs, fresh cucumber – 1 pcs., compote.
- oatmeal – 50gr., Butter – 1, eggs boiled – 2 pcs., black tea;
- kefir – 1, prunes – 5 pcs .;
- millet – 50 gr., fish cutlet steamed – 2 pcs, peas green – 100 gr., kissel;
- natural yoghurt – 1, blueberry – 100;
- veal boiled – 200 gr., stewed vegetables – 100 gr., green tea.
- buckwheat – 50 gr., olive oil – 1 h / l, toast with honey – 1 pcs., black tea;
- dried apricots – 10 pcs., milk – 1;
- rice – 50 gr., turkey baked, stuffed with low-fat cheese and herbs – 150 gr., compote;
- banana – 1 pcs, nuts – 50 g;
- fish boiled – 150 gr., corn – 150 gr., green tea.
- oatmeal – 50 gr., butter – 1 h / l, cottage cheese – 150 gr., kissel;
- Milk jelly with fruit – 200 g;
- rice – 50 gr., stewed beef with vegetables – 200 gr., compote;
- omelet from 1 eggs, tomato – 1 pcs .;
- baked turkey – 200 gr., fresh cabbage salad with dill – 150 gr., green tea.
For breakfast and lunch the amount of cereals in the menu is indicated in dry form.
Proper nutrition for women to burn fat and effective fast weight loss is necessary supplement with physical exertion. These can be squats, jogging, cycling and many other weight loss exercises that are easily given at home.
Principles of Nutrition for Men
In the diet of proper nutrition for every day for men you need to include foods that give a lot of energy and strength, even if it comes to losing weight. When compiling the menu, it is necessary to take into account the individual characteristics and needs of men: parameters, lifestyle, daily activity level, and, in fact, the goal of switching to proper nutrition – weight loss, weight gain or body maintenance in tone. In accordance with this, it is possible to change the volume of portions, make them larger for active men, and less for those with a predominantly sedentary lifestyle.
In the basis of a full-fledged "men's menu" nutritionists often include:
- Breakfast: omelet, whole-grain bread, tea without sugar;
- Overshot: sour-milk products;
- Lunch: soup, meat or fish with stewed vegetables, salad with vegetable oil, unsweetened tea;
- Snack: raw fruits or vegetables;
- Dinner: stewed or steamed meat or fish with vegetables;
- For the night: milk or sour-milk products (kefir, fermented baked milk).
Exclude from the menu: alcohol; pickled products; canned food; sharp and fried food. These products have nothing to do with proper nutrition.
With average physical activity, a man spends about 3 300 – 3 600 calories. For weight loss, it is enough to gradually reduce the calorie content of dishes to 1 800 – 2 200 kcal.
Proper nutrition for men – a menu for every day for weight loss:
- fried eggs from 2 eggs, toast from grain bread, tea without sugar;
- curd fat-free – 200 gr .;
- grilled beef – 200 gr., cabbage soup on vegetable broth – 200 ml, berry fruit;
- Feta cheese – 100 gr .;
- baked chicken breast with spinach – 200 gr .;
- a glass of hot milk.
- oatmeal on milk – 200 gr., bread with bran – 1 cous., butter – 1 h / l, hour green without sugar;
- kefir – 1;
- turkey steaks cooked in aerogrill – 200 gr., salad with boiled beets with walnuts and vegetable oil – 200 gr., chicken broth – 150 ml, compote of prunes;
- grapes – 200 g;
- fish zrazy – 200 gr., Broccoli steamed – 200 gr., tea;
- a glass of ryazhenka.
- omelette on two eggs with champignons, toasts from whole grain bread – 2 pcs., kissel;
- natural yoghurt – 200 g;
- steam cutlets from veal – 250 gr., vegetable salted vegetable – 200 ml, tea is not sweet;
- persimmon 2 pcs;
- stewed cabbage with turkey – 300 gr., compote of dried apricots;
- a glass of yogurt.
- buckwheat porridge on milk – 200 gr., boiled egg – 1 pcs., tea without sugar;
- mousse of cottage cheese and berries – 200 gr .;
- schnitzel from chopped chicken breast – 250 gr., cabbage soup – 200 gr., kissel;
- orange – 1 pcs., nuts – 50 g;
- beef baked with tomatoes under cheese – 250 gr., salad from fresh cabbage – 100 gr., green tea;
- a glass of milk.
- fried eggs with tomatoes from 2 eggs, toast with butter – 1 pcs., tea is not sweet;
- syrniki – 300 gr .;
- borsch with beans – 200 gr., Caesar – 200 gr .;
- melon – 250 gr .;
- beef liver stew – 200 gr., Vegetables steam – 200 gr., kissel;
- a glass of ryazhenka.
- wheat milk porridge – 200 gr., pear – 1 pcs., black tea with honey;
- salad from brynza, celery and spinach with the addition of linseed oil – 300 gr .;
- ravout of beef with chickpeas and zucchini – 300 gr., chicken broth – 150 ml, compote of dried fruits without sugar;
- orange fresh – 1 item, biscuit cookies – 100 gr .;
- Salmon with asparagus on aerogrilleril – 300 gr., tea;
- Hot milk.
- corn flakes – 100 gr., milk – 1;
- cottage cheese pudding with raisins – 200 gr .;
- pea soup – 200 ml, boiled beef – 150 gr., tomato juice – 1;
- apples – 2 pcs .;
- steak from veal – 200 gr., steamed vegetables – 200 gr., tea.
- a glass of yogurt.
This example menu for men for a week may slightly differ in proportions or composition, but the products must correspond to the proper nutrition.
Menu on 1000 calories
Proper nutrition is a balanced menu and competently selected products. An important role is played also by portions. Some programs offer slimming in a short time to limit the daily intake to 1000 kcal per day. It is important to understand that this is very extreme weight loss regimen, which has little in common with a balanced diet. Admissible norm for losing weight of an adult woman can be considered 1200-1500 kcal, men should increase the daily menu to 2200 kcal. However, if you decide on such strict measures of weight loss, it is better to include in the menu products from the list of proper nutrition.
The correct nutrition menu for every day for weight loss is an example of a menu for 1000 calories
- Breakfast: omelet of two eggs (340 kcal), bread with bran – 1 kus (80 kcal), black tea with 1 h / l of sugar (22 kcal);
- Snack: peach (35 kcal);
- Lunch: soup from fresh cabbage – 250 ml (63 kcal), wheat bread 1 kus (80 kcal);
- Afternoon snack: cottage cheese skim – 100 gr (50 kcal), jam cherry – 2 h / l (55 kcal);
- Dinner: Baked potatoes – 2 pcs (160 kcal), boiled hake – 100 gr (80 kcal), fresh cucumber – 2 pcs (11 kcal), tomato – 1 average (23 kcal).
The total daily supply: 999 calories.
Proper nutrition – 1200 calories per day menu
- Breakfast: oatmeal porridge on water from 50 gr grits (250 kcal);
- Snack: pear (43 kcal), steamed beef cutlets – 2 pcs (150 kcal), vegetable soup – 200 ml (150 kcal), cucumber salad and tomato – 150 gr (40 kcal);
- Afternoon snack: fruit salad – 200 gr (35 kcal);
- Dinner: buckwheat porridge – 100 gr (336 kcal), boiled or baked cod – 200 gr (150 kcal), salad from red cabbage with herbs 100 gr (50 kcal).
The total daily supply: 1200 calories.
The correct nutrition menu per day for 1500 calories
- Breakfast: corn porridge – 200 gr (244 kcal), apple – (37 kcal), tea green with 1 tsp. sugar (26 kcal);
- Snack: sweet yogurt – 125 ml (88 kcal);
- Lunch: soup on meat broth with vermicelli – 250 gr (196 kcal), rye bread 2 kus (156 kcal), orange 1 pcs (48 kcal), chicken breast boiled – 150 gr (255 kcal), fresh cucumbers 2 pcs (14 kcal);
- Afternoon snack: kefir low-fat 1 st (60 kcal), apple (37 kcal), boiled pasta – 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, 200 greens – 70 kcal), olive oil 1 st / l (135 kcal).
The total daily supply: 1 498 calories.
Breaks between receptions should be 3 hours. Do not forget about the drinking regime (a glass of water every hour).
Losing weight is rarely given easily, especially if excess weight is in excess. Whether to observe a temporary diet or accustom yourself to proper nutrition is the choice of each person. In theory, making a menu for losing weight is always difficult, but in practice everything is much easier. Today, there are a lot of recipes for proper nutrition, among which you can find delicious pastries, sweets, snacks, which can be safely included in the menu without damaging the figure.
If you decide to adhere to proper nutrition, then, in time, it will firmly enter your life, and will become an indispensable assistant on the road to harmony and longevity.