There are few people who are satisfied with their reflection. Diets improve your appearance and health. Literally in Greek, diet is translated as diet, lifestyle.
Many diets have been developed to maintain beauty and health. But it is optimal to make a menu yourself for a week of proper nutrition for weight loss.
The sample menus with recipes help you navigate the selection of products, the organization of the diet and the order of food consumption.
Proper nutrition for weight loss: general rules
A person's excess weight increases gradually, and you have to get rid of it methodically. When losing weight, the body experiences stress. Proper nutrition is necessary to reduce negativity.
- Compliance with the regime. Food should be taken at certain times, with 3-4 hour intervals between meals.
- Drink more fluids. Water speeds up the metabolism, removes toxins and aids in the absorption of food.
- Eat a varied diet. The diet consists of foods that contain proteins, carbohydrates, lipids, vitamins and minerals.
- A balanced diet. When compiling the menu, the proportions of BJU are monitored. Increase your consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fibers that help cleanse the body without losing important micronutrients.
- Calorie counting. In order to lose weight, the recommended daily calorie intake is 1300 for women and 1600 for men.
- Reducing consumption of animal fats and fast carbohydrates. Abuse of these types of nutrients increases the risk of developing obesity and endocrine pathologies.
- Refusal of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods used for weight loss
A healthy diet includes only healthy foods. Don't focus on the vitamins found in vegetables and fruits. The menu should contain all the nutrients necessary for normal life.
Correct product list:
- water, consumption of about 1. 5 liters per day + liquid food (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 plants, root plants;
- fruits of trees and bushes;
- foliage;
- nuts, seeds limited.
The list is wide, you can prepare many different dishes. The daily diet contains both plant and animal foods and vitamins.
For greater benefits, try to eat vegetables and fruits in season.
Planning a healthy meal menu
Revising your diet is a lifestyle change, and you need to create a plan that you will stick to in the future.
- Daily system. People haven't gotten up or laid down in the sun for a long time. A fairly large percentage of men and women work at night. There are also "owls" and "larks". These factors are fundamental in the timing of breakfast and dinner.
- Diet. Before creating a proper nutrition menu, you need to decide on your goal. There is a diet for weight correction, another for maintaining health. If you need to lose more than 5 kg, the menu is limited, but not sharply.
- Visual plan. The diet is scheduled hourly for the week. It is more convenient to transfer the data to a table. This allows for quality and quantity control. The easiest way is to download a special application.
- Smooth transition. Changes are implemented seamlessly. Severe calorie restrictions often have the opposite effect. In case of nutrient deficiency, the body forms reserves in the form of fat deposits. In the first week, it is sufficient to exclude harmful foods.
Weekly menu for men: features
Most men play sports or go to the gym. Increased load and anatomical features affect the diet.
The level of physical activity is the first thing to consider when compiling a weekly men's menu.
The compiled menu may contain various products, but the diet must meet the following requirements:
- Hearty breakfast. Men's energy consumption is on average 1/3 more than women's. The morning meal "starts" the body. A man's breakfast should be complete. It contains animal proteins, mol- and monosaccharides, and lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before going to bed. The stock of products and their calorie content depend on many factors. During intensive evening training, you need to replace the used resources - eat protein and carbohydrates (mainly disaccharides and polysaccharides) in the right proportion.
- Strict calculation of protein intake. Protein is the building material of tissues. The stronger sex should consume more than women. However, excess protein causes 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 nutrients consumed. In addition, the consumption of vegetable fats is reduced to a minimum. 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.
An approximate menu for weight loss is 1500 kcal for one week
Organizing proper nutrition for a week in order to lose weight includes choosing 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, it is suitable for long-term use. If you calculate the calories correctly, you can lose up to 3 kg in 7 days.
You should not start eating on Monday, but from tomorrow!
Sample diet for a week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, fried breast | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout fried with pepper | asparagus with herbs, fermented baked milk |
| ARC | seaweed salad, tea | Lenten pickles, spaghetti | boiled breast, salad, fruit juice |
| V | boiled eggs, buckwheat | fried haddock with dried fruit, with rice | cottage cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, fruit juice |
Diet menu for the week (table) with recipes
Dietary nutrition includes limited consumption of animal products. To speed up weight loss, reduce your daily calorie intake by 100 kcal. With the help of an online calculator, you can accurately calculate the energy value.
| the days of the week | breakfast | dinner | dinner |
| Monday | apple, 2 loaves of bread | vegetable puree soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beetroot soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | muesli, banana | barley porridge, boiled veal | fresh vegetable salad, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apple | steamed cauliflower |
| Friday | cornflakes, fruit juice | potato wedges, bread | kefir, strawberries |
| Saturday | omelette with herbs, chicory | tilapia slice, cucumber, pepper | Ryazhenka, oatmeal cookies |
| Sunday | vegetable casserole, tea | sorrel soup, ground turkey | cheese, cucumber |
Dietary meals are prepared simply and quickly. Potato wedges will appeal to all family members.
Proper nutrition menu for weight loss for a week
When creating a weekly menu for healthy eating, you should have two main goals in mind: creating a calorie deficit for weight loss by eliminating high-calorie foods from your diet and providing your body with healthy nutrients. The basis of a proper daily diet should be high-protein foods (meat, fish, cottage cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
We also recommend that you eat only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy without causing the accumulation of adipose tissue.
Simple carbohydrates, which cause rapid hunger, weight gain and constant fatigue, should be excluded from the diet menu.
Preference should be given to saturated fats of plant and animal origin (up to 30 grams per day), since the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to menstrual disorders. Nuts, sunflower seeds and fatty fish are sources of healthy fats.
Basic principles
- Delete prohibited foods and drinks from the menu.
- Drink the optimal amount of water per day (30 ml per 1 kg of weight).
- Adhere to the daily calorie intake (from 1200 kcal to 1600 kcal). You can use the calorie table to calculate the energy value of food.
- 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 is vegetables, and a quarter is protein (meat, cottage cheese) and carbohydrates (cereals).
- Eat fruit before 16: 00, sweets (honey, dried fruit) before 12: 00.
- Avoid overeating, as eating more food leads to an increase in daily calorie intake and slows down the weight loss process.
- Eat slowly and chew thoroughly to promote proper absorption of nutrients.
- Control your salt intake, as excessive salt leads to swelling.
What you can and cannot eat (table)
| Products made from flour | |
| Baking from whole grain wheat, rye, buckwheat, almonds, oat flour without sugar | White bread and sweet pastries made from premium wheat flour |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausage |
| Bird | |
| Chicken, turkey | Duck goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollock. Seaweed, shrimp, oysters | Salted, smoked fish, canned food, crab sticks |
| Egg | |
| Hard-boiled, in the form of omelets, as part of meals | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fatty cottage cheese, sour cream, cream. Shop yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereal, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, beans | Instant oatmeal, sugar granola, white rice, semolina |
| Oil | |
| Olive, linseed, coconut, sunflower and other vegetable oils. Butter and ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumber, tomato, carrot, onion, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sour cabbage | Preservation. Mashed or baked potatoes |
| Fruits | |
| Apple, pear, plum, raspberry, cherry, strawberry, cherry, currant, mulberry, peach, orange, tangerine, grapefruit, apricot, kiwi. Limited: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmegs, pistachios, almonds (up to 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (up to 25 g per day) | Hazelnuts, raisins and dates in large quantities |
| Dessert | |
| Honey, date syrup, sweeteners, dark chocolate | Confectionery, ice cream, sweets, milk and white chocolate, cakes |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet carbonated drinks |
How to make a menu
In order for the nutrition to be beneficial and contribute to weight loss, it is important to follow the basic rules for compiling the weekly menu, taking into account the body's physiological needs:
- consume a daily amount of protein (1-1. 5 grams per kilogram of body weight) distributed throughout the day;
- for breakfast, it is recommended to prepare dishes consisting of protein and slow carbohydrates for a long-term feeling of fullness, for example, omelets and porridge, oatmeal with cottage cheese filling, etc. ;
- lunch should consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of daily meals is calculated individually depending on the daily routine;
- You should not eat without feeling hungry, because even eating healthy foods without a physiological need leads to overeating.
Healthy food menu for the week
Monday
- Breakfast: whole grain bread sandwich, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey steak, steamed bulgur, vegetables, apple;
- Afternoon snack: cottage cheese casserole with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: cheesecake (with bananas instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: liver pancakes, salad with tomatoes and cucumbers;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Afternoon snack: vegetable roll in wholemeal flour lavash;
- Dinner: protein curd casserole.
Thursday
- Breakfast: whole grain pancakes, cottage cheese with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato-cheese salad, pear;
- Afternoon snack: baked apple and peach;
- Dinner: boiled shrimp, salad with egg, onion and lemon juice.
Friday
- Breakfast: 3-egg omelet with tomatoes, green tea;
- Lunch: roast turkey with zucchini and bell pepper, quinoa, cherries;
- Afternoon snack: banana-curd puree;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese kale salad, apple;
- Afternoon snack: cottage cheese with yogurt and nuts;
- Dinner: fried champignons, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken fillet, funchose with vegetables and fruits;
- Afternoon snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Can you lose weight with proper nutrition?
Essentially, proper nutrition is a balanced diet menu that allows you to supply the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not prescribe too strict restrictions, it is difficult for a person to adapt to their observance.
After all, a balanced diet is unfortunately rare today. Most often, people abuse unhealthy foods, such as junk food, sweets and processed foods, while healthy and tasty foods, such as vegetable salads or sea fish, appear on the menu only occasionally.
By consuming fast carbohydrates, which stimulate appetite and change eating behavior, a person always gains extra weight.
But if you change your eating habits and design your diet according to the principles of good nutrition, the extra pounds will not accumulate. By slightly reducing your daily calorie intake, you can lose weight.
To do this, you can replace higher-calorie foods with low-calorie foods, and you can also skip nutritious snacks and replace them with lighter ones. As a result, this system allows you to lose an average of 4 kg per month.
Consequences of improper nutrition
Systematic poor nutrition can lead to very serious health problems, which in turn have an extremely bad effect on the body.
Increase in overweight to obesity. Being overweight is not just an aesthetic problem. It provokes many diseases: in particular, it causes rapid wear of the joints, affects the human skeleton and has a bad effect on the functioning of various systems and organs, osteoporosis, atherosclerosis, cardiovascular diseases, etc.
Diseases caused by improper nutrition are often associated with a lack of minerals and vitamins, which are very important for the body, and which are not supplied in sufficient quantities with food. Children and adolescents very often develop a vitamin deficiency due to improper nutrition, which causes fatigue, decreased performance, irritability, etc.
Deterioration of appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull, and the condition of nails deteriorates.
Principles of good nutrition: important advice
Proper nutrition makes it possible to preserve and even restore health. For this, a healthy diet for the week must be prepared accordingly, making sure that the menu includes a variety of healthy foods that supply the body with minerals and vitamins.
- The menu should include those products that satisfy the need for certain substances. Their lack can trigger cravings for junk food, as scientists have shown that unhealthy cravings for eating certain junk foods can be linked to a lack of certain micronutrients.
- The calorie content of food must be checked. Maintaining energy balance is very important, as it determines the optimal body weight. The menu should be dominated by plant-based foods containing a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, as well as whole grains.
- When creating the menu, choose products that contain minimal sugar and little fat. A normal daily amount of sugar is no more than 50g, but ideally you should reduce the amount of sugar you eat further. The daily amount of fat should not exceed 70 g. The presence of trans fats must be completely excluded from the healthy menu - they are found in products containing hydrogenated vegetable oil.
- The best drinks on the healthy menu are those that contain minimal calories (green and herbal teas, rosehip drink, etc. ). You should not drink too much fruit juice - the daily dose should not exceed 200 g per day.
- A certain amount of food from five different groups must be consumed every day to ensure the body's ideal nutritional balance and sufficient energy "supplement". The first product group is vegetables and legumes (about 300 g and 70 g per day). The second is berries. and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (a serving of meat or fish, 2 tablespoons of nuts or seeds. The fourth group includes cereal products that retain maximum dietary fiber (whole grainproducts, porridge, about 70 pcs) g / day) Fifth - low-fat milk and fermented milk products (about 200 g per day).
- Limiting the amount of salt and excessively salty foods is also important. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. So you should have breakfast in the first hour after waking up, and dinner three hours before going to bed. It is important to provide two nutritious snacks during the day to avoid severe hunger pangs and, accordingly, overeating during main meals.
- Make sure you drink enough fluids every day. It is recommended to drink a glass of warm water half an hour before a meal.
- Ready meals may be economical, but they are by no means healthy. They should be completely abandoned. You should exclude soda, fast food, sausage, snacks, etc.
- It is advisable to consume carbohydrates in the first half of the day and protein in the second.
Healthy food menu for a week for a family
Age is also important - the menu for people of working age differs from the menu for young children and the elderly.
And if we take an example of a healthy diet as a basis, then it should be diversified so that all members of the family receive nutritious food and in sufficient quantities.
Proper nutrition, weekly menu
So, in order to eat right, you need to develop a proper nutrition menu and try to maintain this routine.
The easiest way to plan a healthy diet for the week for your family or yourself.
When creating such a schedule, it is better to buy food for the week immediately so that you are not tempted to buy unhealthy food first. Next, you need to create a weekly meal plan.
An example of proper nutrition for one week could be:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 teaspoon of butter), fruit - apple or orange, unsweetened coffee.
Snack: bran toast, cucumber salad and a boiled egg 1 tsp. vegetable oil.
- Lunch: fried fish - 200 g, green salad (cabbage or green leafy vegetables with olive oil) - 150 g
- Afternoon snack: low-fat cottage cheese - 100 g, dried fruits - 50 g, tea.
- Dinner: steamed vegetables - 200 g, boiled chicken fillet - 150 g.
Tuesday
Breakfast: rye bread toast and 20 g of hard cheese, banana, unsweetened coffee.
Snack: low-fat yogurt, 1 tsp. Honey
- Lunch: vegetable soup or chicken soup - 200 g, salad with cucumber, tomato or cabbage - 200 g.
- Afternoon snack: fruit of your choice, medicinal tea.
- Dinner: lean boiled meat (chicken, rabbit, veal) - 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, steamed vegetables - 150 g.
- Afternoon snack: cottage cheese casserole - 150 g, tea.
- Dinner: boiled or fried hake - 200 g, cucumber, tomato.
Thursday
- Breakfast: rice with milk - 150 g, berries or fruits - 100 g.
- Snack: yogurt - 100 g, dark chocolate - 10 g, coffee.
Friday
- Breakfast: whole grain porridge as desired - 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.
Afternoon snack: cottage cheese (150 g) 1 tsp. Honey
Dinner: roast meat - 200 g, seaweed - 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Lunch: fried potatoes in a jacket, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt - 200 g, apple.
Dinner: baked apples - 2 pcs. , cottage cheese casserole - 150 g.
Sunday
Breakfast: barley porridge (with 1 teaspoon of butter) - 200 g, coffee.
Lunch: steamed or fried vegetables - 250 g, boiled veal - 100 g.
Afternoon snack: seafood - 150 g, a glass of tomato juice.
Dinner: steamed fish fillets - 2 pcs. , boiled rice - 100 g, rosehip infusion.
This is just an example of what healthy eating looks like throughout the week. But there is no strict menu in the proper nutrition system.
There are many recipes with photos from various sources to help you create a healthy menu. The point is to eliminate junk food and stick to the basics.
Products can be replaced with others that match the 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 food, while feeling good at the same time. It's not difficult to switch to it - just be prepared for the changes and prepare a menu for the week. Gradually, the body is rebuilt, and one happily adheres to these principles.