Table of proper nutrition for weight loss for a week. Diet food: weekly menu with recipes

Why do you need a weekly menu and a table with recipes for proper nutrition for weight loss for those who want to become slimmer?

It has been proven that proper nutrition and physical activity are an easy and safe way to get rid of excess weight. Strict diets and fasting can harm the health of those losing weight. Such approaches often turn out to be ineffective and after losing several kilograms, they come back, and not alone, but with “friends” in addition.

How to make nutrition right? Experts are confident: taking into account an indispensable factor - the selection of a menu that includes suitable products.

How to properly plan a healthy nutrition menu?

When creating a menu for weight loss for a week at home, it is worth considering some recommendations:

Consider the calorie content of foods. The proper nutrition regimen says: the lion's share of what you eat will be vegetables and fruits, which enrich the body with fiber. The fourth part of the general menu includes proteins and a similar amount of grains and legumes.
Stick to smaller meals. An approximate weekly menu involves 3 meals a day, with snacks between them.

Just a note. It’s not difficult to figure out how to properly create a nutrition menu for weight loss by tracking the list of necessary products.

Dietary foods for healthy weight loss

When planning a weight loss menu for the day, you should take into account the calorie content of what you eat. Food for weight loss is a storehouse of proteins, fats and carbohydrates. Their optimal combination in a particular dish will help you gain energy without gaining weight. It is important that the amount of fat in the food consumed does not exceed the norm, and carbohydrates must be slow.

Sources of fats

A proper diet for weight loss includes the required amount of fat in the food composition. Modern nutritionists tend to think that it is unsaturated fats that are beneficial. They regulate the amount of glucose and cholesterol in the blood.

Given the information given in the table, it is easy to create examples of weight loss dishes that include unsaturated fats.

Product	Amount of fat (g)
Melted butter	99
Large saury	20.9
Quail egg	13.1
Chum salmon caviar granular	13.8
Chickens	8.8
Pork lean	27.8
Bitter chocolate	35.4
Pork tongue	16.8
Raw smoked brisket	66
Herring	19.5
Rabbit	12.9
Raw smoked sausage	45
Raw smoked brisket	66
Soybeans	17,3
Olive oil	99.8
Hazelnut	61.5
Pistachios	50
Duck	61.2

Sources of carbohydrates

It is difficult to imagine a diet for weight loss without carbohydrates. Therefore, it is better to choose products with complex carbohydrates.

The food list for the week includes the following sources of slow carbohydrates:

Product	Number of complex carbohydrates	Product	Number of complex carbohydrates
Boiled corn	22.5	Corn grits	75
Figs	19.18	Sunflower	20
Sweet pepper	5.7	Millet	69.3
Pistachios	27.51	Persimmon	18.59
Apricots	27.51	Wheat bread	53.4
White cabbage	8.4	Drying	73
Almond	21.67	Peanut	16.13
Cashew	30.19	Chickpeas	60.65
Green peas	13.3	Rye bread	48.8
Pomegranate	18.7	Date	74.97
Oranges	10.5	Barley groats	71.7
Sesame	23.45	Cilantro	52.1
Potato	19.7	Bran bread	70.6
Banana	22.84	Lentils	60.08

What should you give up when losing weight?

A number of foods should be abandoned or reduced to a minimum during the process of losing weight. These include:

fast food is a source of trans fats;
confectionery, baked goods, most products containing sugar;
carbonated drinks, in particular sweet ones;
semi-finished products;
mayonnaise;
alcohol.

Just a note. Energy drinks are also prohibited for people planning to lose weight.

Sample menu for the day

Every day menu for weight loss is the basis of proper nutrition. Planning will help you control the amount you eat.

When creating your daily menu, you need to take into account dietary recommendations:

The optimal amount of soup to eat is 250 ml, meat/fish - 130 g, porridge - 150 g.
It is permissible to eat about 200 ml of dairy products at one time.
It is permissible to eat a lot of vegetables.

Based on the proper diet for weight loss, a detailed menu for the week is formed for the day. Creating a table or list of weight loss foods for every day makes the process of burning calories much easier. You can track the dishes you can eat in the weekly menu lists below.

An example of a proper menu for a week with recipes

Ready-made recipes will help beginners in creating a nutrition table for weight loss.

The menu for the month should be complete. There is no need to purchase expensive ingredients for the dishes you prepare. Creating a budget plan for weight loss is a very real task:

Monday

Breakfast: cottage cheese and vegetable omelet.
Lunch: approx. beef, rice
Dinner: baked fish, cabbage salad.

Breakfast: sandwiches with beef and cucumber, coffee.
Lunch: chicken broth with noodles.
Dinner: vegetable salad + kefir (1 cup)

Breakfast: millet porridge + tea.
Lunch: lean cabbage soup.
Dinner: boiled fish + vegetables.

Breakfast: cottage cheese + honey.
Lunch: mushroom soup.
Dinner: yogurt and 1 whole grain bread.

Breakfast: cottage cheese casserole.
Lunch: approx. chicken breast + buckwheat
Dinner: baked fish + vegetable salad.

Breakfast: buckwheat, tea.
Lunch: baked flounder.
Dinner: vegetable salad + kefir (1 cup).

Sunday

Breakfast: cheese sandwiches, coffee.
Lunch: Lenten borscht.
Dinner: meatballs.

Breakfast

A diet for weight loss certainly includes breakfast, which is extremely important for starting internal processes.

When creating a menu for the week, it is advisable to take note of a number of recipes for simple dishes.

Curd casserole

Components:

a pack of cottage cheese;
1⁄3 tbsp. raisins (rinse);
2 eggs;
3 tbsp. l. flour.

Mix the yolks with flour and raisins, cottage cheese, pour in the whipped whites. Distribute the mixture into the mold and bake for 30 minutes (at 180 C°).

Curd and vegetable omelet

Components:

2 eggs;
50 g each of spinach, cottage cheese;
1 tbsp. l. oils

Combine eggs and cottage cheese, pour in a little water. Heat the spinach in oil and add to the mixture. Bring the omelet to readiness under the lid.

Lunches

It is impossible to imagine a complete weekly menu for weight loss days without a hearty lunch.

The weight loss diet includes the following lunch recipes:

Mushroom soup

Components:

mushrooms (fresh/dried) - 0.5 tbsp.;
potatoes - 1 pc.;
olive oil - 1 tbsp. l.;
onions, carrots - 1 pc.

Pour the chopped potatoes into 1 liter of boiling water (slightly salt). Chop the mushrooms and onions, grate the carrots. Fry the mixture and combine with potatoes. Boil for half an hour, serve with herbs.

Flounder in the oven

Components:

flounder - 1 pc.;
tomatoes;
cheese - 50 g;
lemon;
pepper.

Clean the fish, wash, distribute on foil, pepper, lightly sprinkle with lemon. Place tomato slices on top and sprinkle with cheese. Wrap everything tightly in foil and bake for 25 minutes.

Dinners

Dinner is the final meal of the day. The night's rest is approaching and the body should not waste time trying to painfully digest what was eaten in the evening. Therefore, this meal should consist of the simplest foods possible.

The menu for a week with a diet for weight loss allows for a number of dishes for dinner, in particular meat. It is also acceptable to eat boiled fish, vegetables, and fermented milk products.

Meatballs

Components:

200 g minced meat;
5 tbsp. resp. rice;
1 egg;
1 tbsp. l. oils

Season the minced meat with a little salt and pepper, combine with egg and rice. Fry chopped onion, add 0.5 tbsp. water, let it boil. Next, place the formed rice-meat balls into a container with frying, cover with a lid and reduce the heat, simmer for 25 minutes.

Snacks

Often, many people note that they cannot lose weight, despite the fact that, in their opinion, they eat little. However, often those losing weight do not take snacks into account in their diet.

Proper nutrition does not exclude snacking. However, you should know that the food you eat should be low in calories. It is permissible to snack:

vegetables;
fruits;
low-fat kefir;
dried fruits;
juices

For your information! You cannot add burgers, chocolates, etc. to the list of snacks. Such food is not considered healthy and, of course, will not speed up the process of losing weight.

Nutritionist answers to questions

People who begin to learn proper nutrition often encounter a number of difficulties. For example - how to switch to healthy food? Should you track the amount you eat? A nutritionist helped answer these and other questions.

The right transition to proper nutrition

How to switch from the usual type of nutrition to the right one? From the beginning of the first steps there are several recommendations to consider:

When starting to follow tips on proper nutrition, it is worth remembering that meals should not be skipped. Each missed dose provokes hunger, which will lead to new fat deposits “in reserve.”
Drink more water. Liquid helps speed up metabolism and the body gets rid of harmful substances faster.
Use spices in the cooking process. Let’s not forget that bland food, even the most varied, quickly becomes boring, and this will inevitably lead to breakdowns. Herbs and spices will help make food more appetizing.
Sweets should not be excluded. You just need to remove regular flour from baking and replace it with rye flour. Instead of the usual sugar, you can use honey or a sweetener.
Give preference to fruits that contain healthy dietary fiber.
Also, you shouldn’t completely exclude pasta; just choose durum varieties.
It is useful to replace white rice with brown rice.

Advice. The last meal is taken no later than 3 hours before bedtime.

Why do you need a food diary?

How to eat right to lose weight? This question interests millions of people around the world. Leading nutritionists advise: you need to keep a special food diary that helps you track everything you eat in a day. Records will help you control the amount of food you eat and make nutritional adjustments.

There are several ways to keep a food diary for weight loss and count calories:

Use a regular paper notepad or resort to an electronic sample.
Entries are made every day of the week, after the next meal.
It is most convenient to draw a table that will record the amount of food eaten, calorie content of dishes, etc.
It is better to record the volume of food eaten in milliliters.

Advice. To calculate calories, there are certain programs installed on your phone. It is recommended to always carry a diary with you.

Watch the video about creating the PP menu:

How much weight can you lose with proper nutrition?

If you adhere to a diet that focuses on food tables and daily menus, you should not expect lightning-fast weight loss. Metabolism must accelerate, this takes time. Most of the first pounds lost are water. Gradually, swelling is eliminated, and metabolism improves.

A positive result is supported by a person’s physical activity - the higher it is, the faster the weight is lost. However, sudden loss of kilograms is harmful to health. For this reason, weight loss will be about 3-4 kg per month. These indicators are relevant for light physical activity. Increasing the load, for example, strength training, will help to further increase the weight loss by 2 kg.

Conclusion

Proper nutrition is important among those losing weight all over the world. For convenience, products suitable for the correct menu are included in tables and lists. By checking with them, it is possible to create your own diet of healthy dishes on a weekly and monthly basis.

The main mistake of many people who are losing weight is that they perceive the proper nutrition menu as just another diet - a stage that they need to go through. Then, having lost excess weight, they completely forget about the nutritionist’s recommendations and gain weight again. And having decided, they start all over again.

Proper nutrition is not just a special menu and portion size, but rather a healthy habit that has become a way of life. The decision to say goodbye to fast food and processed foods should not be a temporary measure, but a firm categorical “no” forever.

Then a menu, competently compiled by a nutritionist for every day, will help you lose weight, plus stay slim for many years, and prevent the development of many diseases associated with excess weight. The basic provisions of the healthy nutrition menu need to be memorized:

To speed up your metabolism, the menu dictates eating at least 5 times a day in small portions. Fractional nutrition allows the body to fully absorb the incoming nutrients, spend energy from them on vital processes and not feel hungry. Nutritionists warn: the absence of food for more than 4 hours is subconsciously perceived as a signal for fat accumulation, so do not reduce the menu to the minimum by skipping meals;
Half of the dishes on the menu are salads from fresh vegetables and fruits. Daily consumption of complex carbohydrates is mandatory, because porridge cleanses the body and normalizes the functioning of the digestive system. Meat will also be a source of protein, and dairy products will provide you with calcium and support microflora. Don't forget, a handful a day is enough. As you can see, the menu for every day is varied;
The correct method of cooking is fundamentally important. Avoid fried foods in favor of steamed or baked dishes in foil. Let the menu be as light as possible - salads without mayonnaise, minimum salt, oil. You should have dinner no later than 20 o'clock, and the evening meal is the lowest in calories of all;
Drink at least 2 liters of clean water per day, starting with two glasses in the morning on an empty stomach. Water is necessary to break down fats and remove harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but these are liquids and cannot replace water;
Be sure to count calories when planning your daily menu. At first, this activity will seem boring and inconvenient to you, but soon you will remember the calorie content of frequently consumed foods and automatically control portions. On average, to maintain her current weight, a woman needs to create a menu for 2000 kcal per day, and to lose weight, need to reduce the diet to approximately 1200-1500 kcal.

Perhaps in the first days the menu restrictions will seem quite strict to you, but only against the backdrop of the previous food freedom. Proper nutrition very quickly becomes a habit, and a slimmer silhouette will become an additional motivation.

Allowed and prohibited menu products

It will be much easier to create a proper nutrition menu for every day if you have a list of useful and undesirable ingredients in front of your eyes. So, the green light in the daily diet is on for the following products:

Dietary meat, lean poultry- veal, rabbit, turkey, chicken;
Shrimp, mussels, squid, all types of fish(of course, salmon or halibut should not be included in the menu often)
Chicken eggs, hard-boiled or in the form of a steam omelette;
Absolutely everything non-starchy vegetables, not very sweet fruits;
Dark rice;
Tofu cheese;
Milk, dairy products fat content no more than 2%. Sweet yoghurts, even low-calorie ones, are excluded from the menu;
Bread, made from wholemeal flour and bran with the addition of whole grains;
Legumes- peas, beans, lentils.

Subject to proper preparation and small portions, all items on the list should become the basis of the menu for every day. Nutritionists bring foods to a separate group permitted conditionally, that is, infrequently, once a week:

High Starch Vegetables- potatoes, beets, corn. They are added to the menu only in boiled form;
Sweet satisfying fruits- bananas, persimmons;
Honey, dark chocolate can be used as a dessert;
Cream, sour cream, butter(10 g) will make the menu richer, but it’s important not to get carried away here;
Occasionally in the morning treat yourself to a piece hard cheese, a glass of natural juice.

You shouldn’t completely exclude these products; let the menu remain varied. Alternating between high and low calorie meals creates a so-called metabolic swing, stimulating fat burning.

Let's take a final look at the list. categorical food taboos of the new menu:

Any smoked meats and pork. Very filling, they contain heavy fats that are not digested and settle on the waist;
Bread and buns from wheat flour;
Mayonnaise, all store-bought sauces must leave the daily menu forever;
Milk chocolate, juice packages. There is no benefit from them, and the sugar content is appalling;
Sweets, salt, sugar, carbonated drinks. By giving up only them, you can significantly lose weight in a month;
Alcohol. It will negate all efforts due to its high calorie content and negative effect on the body.

The number of bans on the correct menu turned out to be not so large. The only difficulty is that all the products on the last list are addictive and hard to give up. But there is nothing to do, losing weight and being healthy is much more important than eating a salad with mayonnaise, right?

Rotating foods throughout the day

One week is enough to fall in love with healthy, light foods forever. The main thing is to follow the principle of alternation in the menu, otherwise you will get tired of boring oatmeal on the third day, and the longing for cutlets will appear again. You'll have to slightly adjust your daily routine to accommodate the five meals from the updated menu:

Time	List of recommended products
7:30 breakfast	Fiber and complex carbohydrates will provide energy for the whole long day. It could be any porridge boiled in water and a cup of tea with lemon;
10:00 second breakfast.	Light protein food- the basis of the menu, it will support all vital processes at maximum - a piece of lean poultry with steamed vegetables, cottage cheese. If desired, you can replace the protein with fruit or cookies;
13:00 lunch	A complete, satisfying meal, always including first and second course. Correct low fat soup, with a minimum amount of potatoes, or better without them at all. Side dish cooked without salt, accompanied vegetable salad;
16:00 afternoon tea	Time for a little treat: If you didn't eat sweets for lunch, treat yourself. Or replace dessert low-fat yogurt on days when we relaxed a little in the morning;
19:00 dinner	Carbohydrates eaten at this time do not have time to be absorbed before bedtime, so give preference squirrels

If you really want to eat in the evening, you can drink a glass of low-fat kefir or yogurt; this is not forbidden on the menu. You shouldn’t eat kefir cookies: once you decide to eat just one, it’s very difficult to resist adding more, and then the process risks becoming uncontrollable.

The so-called "night eater" is enemy number one, very difficult to lose weight. And don’t forget to drink clean water, now it is your best friend.

We present a proper nutrition menu 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!

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

In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth a slim figure. This does not mean at all that there should not be a beautiful figure, quite the opposite, but there should be a rational and thoughtful approach to 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 also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect 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 instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

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

Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
More fiber. It is found in large quantities in vegetables and fruits.
Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

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 key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to 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 between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	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 cutlet, a glass of kefir.
Tuesday	Oatmeal porridge 200 g, traditional with water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Salad of tomatoes, 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	Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with champignons. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Boiled eggs 2 pcs, stewed carrots with apple.	Fresh fruit.	Tuna with vegetables. Cream of mushroom soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed white cabbage, cottage cheese or kefir.
Sunday	Pearl barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruit.	Turkey or chicken breast, baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Low-fat cottage cheese.	Boiled or steamed 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 the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories you consume daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

Chicken fillet - 200 g;
Onions - 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 the vegetables, place in boiling water along with the chicken fillet;
Cook for 10-15 minutes over low heat;
Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

Buckwheat - 1 cup;
Low-fat minced meat - 450 g;
Onion - 2 pcs.;
Egg - 2 pcs.;
Creamy horseradish - 2 tbsp;
Garlic - 1 clove;
Wheat flour - 3 tbsp;
Salt to taste;
Ground black pepper a pinch;
Sugar a pinch;
Grapeseed oil for frying;

COOKING

Boil buckwheat until crumbly;
Mince the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
Mix buckwheat porridge and minced meat;
Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
Make cutlets, roll them in flour;
Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

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.;
Onions - 2 pcs.;
Allspice - 1 pinch;
Salt - 1 pinch;

COOKING

Wash the cabbage and chop it;
Lightly fry the cabbage in a frying pan with oil;
Peel the carrots, grate them, and then add them to the cabbage;
Peel the onion, chop it finely and add to the pan;
We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
Beat sour cream, eggs and cheese in a container 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!

182 votes

It is quite difficult to force the human body to burn its own fat deposits. Let's assume that we managed to start the process of burning fat, and the desired result was achieved. But for some reason, the 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 a one-time process; it is important not only to lose weight, but also to prevent its possible return. This is why 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 followed. It is suggested to start with them.

Six important rules

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

1) After waking up, you should not immediately eat food. It is much more beneficial to do low-intensity physical exercise for 15-20 minutes after waking up. This rule, of course, exists for those people who are not used to doing light exercises every morning. Low-intensity physical activity means slow walking, slow running, doing exercises on machines, and more. You can walk your way to work, but you can use such a walk as low-intensity exercise only if you have your first breakfast at work.

Attention: following this point, you need to be extremely careful, since 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 the absence of it, when a person gets “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 quite often talk about this rule, since there should be enough food to maintain blood glucose at normal levels, restore glycogen reserves and provide the body with necessary vitamins and elements. Achieving this goal does not require a lot of food. 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 at hand, but also performs another one: converts excess calories into fat.

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

The diary can reflect the menu for the week, which will help, for example, make the necessary purchases on Sunday. A food diary is no less important for monitoring the amount of food eaten. Quite often, people who want to lose weight do not consider snacks as a full meal. But they don’t know that nutritionists call snacking and eating on the go as uncontrolled calorie intake. Experts include here situations 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. If 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 estimate how much food was eaten during the day.

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

6) The diet for losing weight for a month (another period) should be balanced. Point No. 4, which suggests that those losing weight keep a food diary, will help you follow this rule. But you don’t have to limit yourself to a diary. So, there are nutrition calculators that will help you automatically calculate the deficiency and (or) excess of vitamins and elements. They are also great for determining your daily calorie expenditure.

Menu for the week

Creating the right menu for the week is not an easy task. There are quite a few reasons. Firstly, differences in age and weight. Secondly, calorie consumption 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 the kilograms are unlikely to go away as quickly as you would like.

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

Monday

First breakfast: vegetable salad, buckwheat porridge with water, tea (it’s better to choose green tea).

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

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

Dinner: Vegetable salad (can be replaced with stew), 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, for example, rose hips.

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

Afternoon snack: figs or dried apricots with yogurt without fillers.

Dinner: steak, vegetable salad, tea.

Wednesday

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

Second breakfast: yogurt without fillers, nuts (very little, because they are healthy foods, but also high in calories).

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

Afternoon snack: salad of any fruit, unflavored crackers.

Dinner: vegetable stew, ham, tea.

Thursday

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

Second breakfast: apple, yogurt without fillers.

Lunch: buckwheat with water, chicken cutlet, borscht, compote.

Afternoon 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 as a drink.

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

Saturday

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

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

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

Afternoon 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, plain crackers or toast, juice.

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

Afternoon snack: any fruit, yogurt without fillers, tea.

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

In conclusion

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. Eating the same foods can lead to a deficiency of one or another element in the body.

Diets provide only a temporary effect. To always be slim, you need to adhere to proper nutrition. How to start and what women, men, teenagers and people over 40 need to eat.

Poor nutrition is the main cause of extra pounds. Why does the problem of excess weight remain relevant to this day? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Secondly, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of their predecessors, making choices in favor of healthy foods. The popularity of semi-finished products, various snacks and confectionery products is still quite high. Thirdly, catering. Lack of diet leads not only to excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

Any diet is designed for a short period of time, after which it is recommended to switch to a balanced healthy diet to maintain the achieved results. Proper nutrition does not at all imply a categorical refusal of food that you love, but does not benefit the body - for example, shortbread cookies or boiled condensed milk. However, restrictions and strict control of the consumption of such products are provided. Proper nutrition is something you should stick to throughout your life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight with proper nutrition, but are determined, first create a menu.

How to create a menu for the week

An individual healthy eating menu will help you get used to eating at a certain time. After all, regular nutrition is the key to food discipline. When creating a menu, focus on your usual daily routine. If you are a “morning person” (you wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:

breakfast: 7:00;
second breakfast:10:00;
lunch: 13:00;
afternoon tea: 16:00;
dinner: 19:00.

If you are a night owl (you wake up at 9:00 and go to sleep at 00:00), learn to eat at this time:

breakfast: 10:00;
lunch: 13:00;
lunch: 15:00;
afternoon tea: 17:00;
dinner: 20:00.

Distribute the time of meals depending on the regime. But do not forget that you need to have breakfast an hour after waking up (after you get up, drink 250 ml of still water at room temperature), 2-3 hours should pass between meals, and dinner should be no later than two hours before sleep.

Remember: to lose weight, it is important to keep track of the calories you eat. Write down everything you eat without leaving anything out, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being careful about what and how much you eat and being able to stop in time.

When planning your weekly menu for weight loss, follow these recommendations:

Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
Remember that, firstly, you should not skip breakfast, and secondly, it should be nourishing and balanced: 50% of the total daily diet should be carbohydrates, 30% proteins and 20% fats.
For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken or fish (hake, pollock, salmon).
Don't forget about snacks between main meals. Eat fresh fruits (if bananas - then no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Also record snacks.
Consider your level of physical activity. So, if you have difficult mental (an important report, exam) or physical work (for example, a lot of moving around the city) - you should not prepare a meager diet for that day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, and have a hearty breakfast.
Drink clean, still water and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain antioxidants necessary for the body and, moreover, are good for reducing appetite.
If you drink high-calorie coffee drinks (lattes, mochas, cappuccinos, etc.), try to drink them in the first half of the day (before 14:00).
The daily calorie intake of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, when creating a menu, avoid the following mistakes:

Sweets and flour: if you do not want to completely exclude confectionery and flour products, allow them a minimum in your diet: such products are not beneficial and can interfere with weight loss. Moreover, it is very easy to get carried away and violate the acceptable norm.
Cooking: Try to eat as little fried food as possible. Do not eat a lot of boiled food, consume more greens, fresh vegetables and fruits.
Dinner: it should be light and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
Alcohol: Be extremely careful with it. Firstly, it is high in calories, and secondly, it stimulates the appetite.
Water during meals: Do not drink water or any other liquid during meals, or less than 20 minutes before meals and less than 30 minutes after. The liquid dilutes the gastric juice, as a result of which the digestion process may be disrupted.
Salt, seasonings and sauces: add them, but very sparingly, as salt retains fluid in the body, and seasonings (especially those containing the flavor enhancer monosodium glutamate) stimulate the appetite. It is better to prepare sauces yourself, using low-calorie ingredients.
Try not to skip meals. If you can’t eat a full meal, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 liter of water + lemon - not your choice). This will not allow your appetite to run wild, which can cause overeating.

Menu for the week

When going to the grocery store, take with you the list and the amount of money that corresponds to the planned purchase. This way you will resist the temptation to buy unhealthy goodies “to leave” before switching to proper healthy eating. Remember that you need to start not this coming Monday, but as soon as possible. After all, a beautiful figure will give you lightness and self-confidence, which means many different opportunities will open up for you.

Day 1

Breakfast: 200 g of rice porridge on water with 1 teaspoon of butter, 1 apple, coffee without sugar.

Second breakfast: 1 toast (25 g), 1 boiled egg, 1 fresh cucumber.

Lunch: 200 g of baked hake, 150 g of salad (chinese cabbage + cucumbers + green peas + olive oil).

Afternoon snack: 100 g cottage cheese (5% fat), 1 apple, green tea with lemon.

Dinner: 200 g of any stewed vegetables, 100 g of baked chicken breast.

Day 2

Breakfast: 1 sandwich (20 g rye bread + low-fat cottage cheese + 10 g of any hard cheese), 1 banana, coffee or tea without sugar.

Second breakfast: 70 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Lunch: 200 g of chicken broth, salad (Chinese cabbage + cucumbers + tomatoes + carrots + lemon juice).

Afternoon snack: 1 apple, 1 kiwi, mint tea.

Dinner: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

Breakfast: 150 g of oatmeal with water + 2 teaspoons of honey, 1 banana, coffee without sugar.

Second breakfast: 50 g walnuts, 1 apple, green tea with lemon.

Lunch: 200 g of boiled brown rice, 150 g of any stewed vegetables.

Afternoon snack: 150 g of cottage cheese-banana casserole (cottage cheese + bananas + semolina + low-fat yogurt), green tea.

Dinner: 200 g boiled shrimp, 2 cucumbers, 1 tomato.

Day 4

Breakfast: oatmeal with milk (1.5% fat), 100 g strawberries or raspberries.

Second breakfast: 100 g of natural yogurt (up to 5% fat) + 1 teaspoon of honey, natural coffee without sugar.

Lunch: 250 baked hake, 150 g sauerkraut.

Dinner: 200 g baked chicken breast with Parmesan (30 g), 2 cucumbers.

Day 5

Breakfast: 200 g mashed potatoes + 1 teaspoon butter, 1 boiled egg, 1 cucumber.

Second breakfast: 2 kiwis, green tea.

Lunch: 250 g of rice soup with mushrooms, 1 piece of toast (20 g) + 10 g of any hard cheese.

Afternoon snack: 150 g of cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g baked pollock, 100 g seaweed.

Day 6

Breakfast: omelet (2 eggs + 150 ml milk 3.2% fat), coffee without sugar.

Second breakfast: 1 banana, 1 orange.

Lunch: 200 g baked potatoes, 100 g baked champignons, 70 g baked chicken fillet.

Afternoon snack: 200 ml kefir, 1 apple.

Dinner: 150 g of cottage cheese (5-6% fat) without sugar, 2 apples baked with cinnamon.

Day 7

Breakfast: barley porridge with water + 0.5 teaspoon of butter, tea.

Second breakfast: 1 banana, 1 kiwi.

Lunch: 250 g vegetable casserole (from any vegetables), 100 g boiled chicken fillet.

Afternoon snack: 150 g of boiled shrimp, 200 ml of tomato juice.

Dinner: 150 g steamed fish cutlets, 100 g boiled brown rice, 200 ml tomato juice.

For family

A weekly menu for a family should be compiled based on the following factors:

The age of each family member.
Level of physical activity. For example, if you have a sedentary job, it is better for you to give up butter and fatty meats. And a man who does heavy physical work (for example, works in construction) will need much more calories than you.
Individual characteristics: if your child suffers from gastritis, then for breakfast it is better for him to cook oatmeal in milk (2.5% fat) with a banana. The combination of oatmeal and banana has an anti-inflammatory effect on the gastric mucosa.
Breakfast should be complete for every family member.
After eating, it is important to feel full, but not overfull.
Try to ensure that the dishes are always freshly prepared. This is especially true for salads.

If your family consists of two, three, four or more people, then the amount of food must be multiplied - according to needs - for each family member. For example, if your family has two adults under 40 years old, one teenager 15 years old and an elderly person aged 70 years, when preparing, for example, dinner, you will need 800 g of chicken fillet or breast (200 g for each). These calculations are approximate, since the amount of food needed by each family member may differ significantly.

For men

Depending on the level of physical activity, a man should consume 3000–3500 calories per day.

Day 1

Breakfast: scrambled eggs (3 chicken eggs) + 25 g bacon + 2 pieces of toast (25 g each) + 15 g jam + sweet coffee or tea.

Second breakfast: sandwich (20 g bread + 10 g butter + 15 g hard cheese + 10 g ham), 2 tomatoes.

Lunch: 300 g of soup with minced beef meatballs, 20 g of any bread, 200 g of buckwheat porridge with water + 1 teaspoon of butter, 150 g of chicken cutlets.

Afternoon snack: 3 baked apples, 100 g cottage cheese (9% fat) + 1 teaspoon honey.

Dinner: 250 g baked potatoes, 150 g baked chicken fillet.

Day 2

Breakfast: 200 g rice porridge with milk (2.5% fat), 1 toast (25 g) with jam, tea.

Second breakfast: 150 g of salad (chicken fillet + tomatoes + cucumbers + Chinese cabbage + sour cream 15% fat).

Lunch: 300 g borscht, 200 g mashed potatoes + 1 teaspoon butter, 50 g baked turkey fillet.

Afternoon snack: 200 g of sweet curd mass (cottage cheese 5-7%) with raisins and dried apricots (optional), 200 ml of fermented baked milk (4-5% fat).

Dinner: 250 g vegetable casserole (from any vegetables), 150 g steamed cutlets (minced fish).

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat), 1 sandwich (20 g of bread + 10 g of butter + 15 g of hard cheese or feta cheese), coffee or tea.

Second breakfast: 150 g of cottage cheese and banana casserole.

Lunch: 250 g fish soup, 25 g rye bread, 200 g baked potatoes, 100 g stewed chicken fillet.

Afternoon snack: 150 g salad (Chinese cabbage + cucumbers + olive oil + lemon juice), 20 g rye bread.

Dinner: 200 g mashed potatoes + 1 teaspoon butter, 150 g boiled shrimp, 100 g salad (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: omelet (3 eggs + 150 ml milk 3.2% fat), sandwich (20 g bread + 10 g butter + 15 g hard cheese).

Second breakfast: 2 bananas, 1 apple, 150 ml kefir (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 teaspoon of butter, 50 g of stewed beef, 100 g of salad (Chinese cabbage + cucumbers + tomatoes + olive oil).

Afternoon snack: 100 g of cottage cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge with water + 0.5 teaspoon of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 g of sweet oatmeal with milk (3.2% fat), 20 g of hard cheese, 1 apple, coffee or tea.

Second breakfast: 100 g of natural yogurt (3-5% fat) + 20 g of dried apricots + 20 g of prunes.

Lunch: 250 g borscht, 200 g vegetable casserole, 100 g baked hake.

Afternoon snack: 200 g of salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of rice porridge on water + 1 teaspoon of butter, 100 g of stewed turkey fillet.

Day 6

Breakfast: 200 g of cottage cheese-banana casserole, 1 apple, coffee or tea with milk (2.5% fat).

Second breakfast: 200 g of fruit salad (bananas, apples, pears, oranges, kiwi + natural yogurt + 1 tablespoon of honey).

Lunch: 300 g of noodle soup, 150 g of buckwheat porridge with water, 150 g of salad (Chinese cabbage + cucumbers + olive oil).

Afternoon snack: 100 g biscuit, 250 ml fermented baked milk (3-4% fat).

Dinner: 250 g vegetable casserole, 150 g stewed cod, 200 ml tomato juice.

Day 7

Breakfast: 2 pieces of toast (30 g each) + 15 g of jam, 30 g of cheese (no more than 50% fat), 1 boiled egg, coffee with milk (2.5% fat) or tea.

Second breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 300 g borscht, 200 g baked cod, 100 g salad (chinese cabbage + cucumbers + olive oil).

Afternoon snack: 3 baked apples, 1 loaf of bread + 1 teaspoon of jam, 250 ml of fermented baked milk (3-4% fat).

Dinner: 200 g vegetable casserole, 100 g baked hake, 2 cucumbers, 1 tomato.

For women

To lose weight evenly and stay in shape, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal in water with grated apple + 1 teaspoon of honey + 50 g of cottage cheese (9% fat), tea or coffee.

Second breakfast: 100 g of cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green peas + sour cream 15% fat).

Afternoon snack: 1 banana, 50 g almonds.

Dinner: 200 g boiled shrimp, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g buckwheat porridge on water + 1 teaspoon butter, 1 toast (25 g), 1 tomato.

Second breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup, 100 g of steamed chicken cutlets, 100 g of boiled brown rice in water, without oil.

Afternoon snack: 200 g of salad (Chinese cabbage + cucumbers + tomatoes + natural yogurt).

Dinner: 200 g of boiled mussels, 150 g of vegetable casserole, green tea.

Day 3

Breakfast: 150 g of cottage cheese and banana casserole + 20 g of dried apricots, 1 banana, coffee with milk (2.5% fat).

Second breakfast: 100 g of natural yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 250 g soup with minced chicken meatballs, 150 g vegetable stew (potatoes + cabbage + carrots + onions), 50 g stewed chicken fillet.

Afternoon snack: 2 loaves of bread + 10 g of jam, 1 apple, 250 ml of kefir (2.5% fat).

Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + tomatoes + sour cream 15% fat), 1 rice cake.

Day 4

Breakfast: 2 baked cheesecakes (25 g each), 1 banana, 100 g cottage cheese (5% fat), tea.

Second breakfast: 2 apples, 2 kiwis.

Lunch: 250 g fish soup, 200 g boiled mussels, 2 cucumbers.

Afternoon snack: 100 g cottage cheese (9% fat) + 20 g walnuts + 1 teaspoon honey.

Dinner: 200 g of baked pollock, 1 loaf of bread, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 g of rice porridge with milk (2.5% fat), 20 g of hard cheese, 1 apple, green tea.

Second breakfast: 3 baked apples, 250 ml kefir (2.5% fat).

Lunch: 250 g of borscht, 70 g of boiled chicken fillet, 100 g of salad (Chinese cabbage + cucumbers + olive oil).

Afternoon snack: 100 g cottage cheese (5-7% fat) + 1 banana.

Dinner: 150 g of boiled potatoes, 100 g of boiled mussels, 2 fresh cucumbers, 1 tomato.

Day 6

Breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 toast (25 g), coffee.

Second breakfast: 50 g biscuit, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of barley porridge, 50 g of beef stew.

Afternoon snack: 3 baked apples, 250 ml fermented baked milk (3-4% fat).

Dinner: 100 g boiled chicken fillet, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g of buckwheat porridge, 1 steamed chicken cutlet (30 g), 1 boiled egg.

Second breakfast: 1 apple, 1 orange.

Lunch: 200 g of mushroom soup, 100 g of baked chicken breast, 2 cucumbers.

Afternoon snack: 2 breads, 50 g cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g baked turkey fillet, 150 g vinaigrette, 0.5 grapefruit.

For teenagers

Since a teenager’s body is developing, strict diets and fasting days are contraindicated for him. A teenager should eat a balanced diet, consuming all the necessary vitamins and microelements.

If a child is prone to obesity, high-calorie foods should be limited.
A teenager needs to have a full breakfast (this can be porridge with 2.5% fat milk, omelets or cottage cheese with fruit), as this activates metabolic processes and prevents diseases of the gastrointestinal tract (for example, gastritis).
50% of the diet should consist of carbohydrates, 30% of proteins and 20% of fats.
Don't overeat. During puberty, both an increase in appetite and a decrease in it are possible. The ideal solution would be split meals 5-6 times a day.
It is better to eat sweets, fast food and flour in the first half of the day, but not more than three times a week.
For those with a sweet tooth, unhealthy sweets should be replaced with healthy ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallows, and fruit jelly in your menu.
The calorie content of the menu depends on the physical activity of the teenager.
Girls should consume no more than 2400 kcal per day, and boys should consume no more than 2800 kcal per day.

Menu

For snacks between meals, you can eat fresh fruits, vegetables, and nuts (without salt). Drink kefir, natural yogurt without sugar or fermented baked milk (no more than 3% fat).

Day 1

Breakfast: 200 g of sweet oatmeal with milk (2.5% fat) + 50 g of marmalade, tea.

Second breakfast: 1 banana, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of baked chicken fillet, 100 g of stewed champignons.

Afternoon snack: 200 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked hake, 150 g of salad (fresh cucumbers + tomatoes + any greens + olive oil).

Day 2

Breakfast: 200 g of buckwheat porridge with water + 1 teaspoon of butter, 50 g of marshmallows, tea.

Second breakfast: 1 orange, 1 banana.

Lunch: 250 g of rice soup with meatballs in chicken broth, 150 g of salad (tomatoes + cucumbers + chicken fillet + sour cream 15% fat).

Afternoon snack: 200 g of fruit salad (bananas + apples + kiwi + oranges + natural yogurt + 1 tablespoon of honey), tea.

Dinner: 200 g of boiled shrimp, 150 g of rice porridge in water with 1 teaspoon of butter, 2 cucumbers.

Day 3

Breakfast: an omelette of two eggs and 150 ml of milk (2.5% fat), 30 g of any hard cheese, one piece of toast (25 g) with jam, tea.

Second breakfast: orange, natural yogurt.

Lunch: 250 g borscht, 50 g stewed chicken liver.

Afternoon snack: toast (25 g), 100 g of cottage cheese (9% fat) with 1 teaspoon of honey.

Dinner: fish cutlets (200 g), 150 g of buckwheat porridge in water with 1 teaspoon of butter.

Day 4

Breakfast: 200 g of barley porridge in water with 1 teaspoon of butter, 1 apple, tea.

Second breakfast: 1 banana, 200 g of any berries.

Lunch: 250 g fish soup, 200 g salad (Chinese cabbage + cucumbers + sour cream 15% fat).

Afternoon snack: 150 g of fruit and milk jelly (milk fat content should be no more than 3.5%).

Dinner: 150 baked potatoes, 150 g boiled mussels.

Day 5

Breakfast: 100 g biscuit, 1 banana, tea.

Second breakfast: 2 apples, natural yogurt without sugar (you can add 1 teaspoon of honey).

Lunch: 200 g vegetable casserole, 150 g baked chicken breast.

Afternoon snack: 100 g of cottage cheese (9% fat), 1 orange, 250 ml of natural fruit juice.

Dinner: 150 g of buckwheat porridge on water with 1 teaspoon of butter, 200 g of baked pollock.

Day 6

Breakfast: 2 boiled eggs, 200 g of oatmeal with milk (2.5% fat).

Second breakfast: 70 g marshmallows, tea or 200 ml fruit juice.

Lunch: 250 g of mushroom soup, 150 g of baked hake.

Afternoon snack: 150 g of natural yogurt (no more than 6% fat), 1 banana.

Dinner: 200 g baked chicken breast, 150 g buckwheat porridge in water with 1 teaspoon butter.

Day 7

Breakfast: 2 toasts (25 g each) with nut-chocolate spread, 1 apple, tea.

Second breakfast: 100 g of cottage cheese (5% fat) + 20 g of raisins + 20 g of dried apricots.

Lunch: 200 g of soup with meatballs, 200 g of salad (Chinese cabbage + tomatoes + cucumbers + sour cream 15% fat).

Afternoon snack: 200 g of fruit salad (bananas + oranges + apples + strawberries + natural yogurt + 1 teaspoon of honey).

Dinner: 200 g of boiled shrimp, 100 g of seaweed.

For children

Chicken, turkey, lean veal, and beef must be included in a child’s diet.
It is strongly recommended to exclude sausages, sausages and sausages from the children's menu.
Children need to eat low-fat fish (1-3 times a week): pike perch, hake, pollock, cod. It contains iodine, which is necessary for mental activity.
The presence of natural dairy products (milk, cottage cheese, kefir, fermented baked milk, natural yogurt) is mandatory, as they contain calcium, phosphorus, and vitamin B2 necessary for growth.
Fresh fruits and vegetables are an integral part of the children's menu. It is better to add natural vegetable oil to salads.
Children of preschool and school age (grades 1–2) should consume 280 g of carbohydrates, 70 g of proteins, 70 g of fats daily.
A child must have breakfast: 25% of daily calories should be breakfast, 40% lunch, 15% afternoon snack and 20% dinner.
The daily caloric intake of children 7–10 years old should be 2400 kcal. Children aged 11–13 years should consume: boys - 2300-2600 kcal, girls - 2100-2400 kcal.
A child involved in sports should consume 300-400 kcal more than his peers.

Menu

Day 1

Breakfast: bread (20 g) with butter (10 g) + hard cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Lunch: 200 g soup with meatballs, 150 g mashed potatoes, 50 g boiled hake.

Afternoon snack: 100 g of sweet cottage cheese (9% fat) with raisins (15 g), 1 banana.

Dinner: 150 g of buckwheat porridge with water + 0.5 teaspoon of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 g oatmeal with milk (any fat content) + 1 banana, 15 g hard cheese, tea.

Lunch: 200 g of borscht, 100 g of any stewed vegetables, 100 g of baked chicken fillet.

Afternoon snack: 1 bun with poppy seeds (60 g), 200 ml kefir (any fat content).

Dinner: 200 g vegetable casserole (from any vegetables), 100 g stewed cod.

Day 3

Breakfast: 150 g of cottage cheese (9% fat) + 2 teaspoons of honey or 20 g of raisins, 1 banana, tea.

Lunch: 200 g of rice soup with chicken broth, 100 g of boiled chicken breast, 100 g of salad (tomatoes + cucumbers + sour cream 15% fat).

Afternoon snack: 150 g of fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon of honey), tea.

Dinner: 150 g of rice porridge on water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g of buckwheat porridge with water + 1 teaspoon of butter, 50 g of boiled chicken breast, tea.

Lunch: 200 g noodle soup, 100 g baked pollock, 1 cucumber.

Afternoon snack: 150 g of cottage cheese-banana casserole, 200 ml of fermented baked milk (4-5% fat).

Dinner: 150 g mashed potatoes + 0.5 teaspoon butter, 70 g baked chicken breast, 100 g salad (cucumbers, tomatoes + sour cream 15% fat).

Day 5

Breakfast: omelet (2 eggs + 100 ml milk of any fat content), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on water + 1 teaspoon of butter, 50 g of baked beef.

Afternoon snack: 70 g oatmeal cookies, 200 ml milk (3.2% fat).

Dinner: 200 g vegetable casserole + 100 g stewed cod.

Day 6

Breakfast: 150 g of sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Lunch: 150 g of buckwheat soup with chicken broth, 100 g of mashed potatoes, 100 g of steamed chicken cutlets.

Afternoon snack: 100 g of milk-fruit jelly, tea.

Dinner: 150 g of barley porridge with water + 0.5 teaspoon of butter, 100 g of baked turkey fillet.

Day 7

Breakfast: 1 bun with jam (80 g), 100 g of cottage cheese (9% fat), tea.

Lunch: 150 g of barley porridge on water + 1 teaspoon of butter, 100 g of baked pollock, 100 g of salad (Chinese cabbage + cucumbers + tomatoes + sour cream 15% fat).

Afternoon snack: 150 g of sweet curd mass (cottage cheese 9% fat + 20 g of raisins + 10 g of dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g buckwheat porridge on water + 1 teaspoon butter, 100 g baked pollock, 1 cucumber.

After 40 years

After forty years, the body becomes more vulnerable to various adverse factors. Unhealthy nutrition has an extremely negative impact on the cardiovascular, endocrine and nervous systems. Thus, poor nutrition with gastritis or ulcers can result in cancer due to the fact that a person’s immune system weakens after forty years. In addition, metabolic processes slow down somewhat, so to maintain health and a slim figure, you need to especially carefully consider the caloric content of food.
Nutrition after forty should be varied and balanced.
It is advisable to eat small meals - 5-6 times a day. If you are used to three main meals, reduce your usual portions (for example, use smaller dishes, eat without additives), introduce snacks with fruits, salads from fresh vegetables (with the addition of olive oil).
Since after forty years the ability to absorb fats decreases, and the formation of fats from carbohydrates occurs faster, limit the consumption of fatty meat and fish, flour, and confectionery products.
You need to consume at least 100 g of protein per day. Particularly valuable are those proteins that contain methionine, an amino acid that forms lipotropic substances in the body (promote lipid metabolism and regulate cholesterol levels). Methionine is found in dairy products (cottage cheese, kefir, feta cheese). They also contain calcium necessary for the body.
It is better to boil or bake meat and fish.
Minimize your consumption of fried foods.
It is better to exclude fatty pork and lamb, or eat it extremely rarely.
Eat no more than ten chicken eggs per week.
Be sure to eat rice, oatmeal, and buckwheat - these are excellent adsorbents that will not allow waste and toxins to linger.
Eat more greens, fresh vegetables and fruits, as well as prunes, sauerkraut and seaweed. These products have a mild laxative effect and prevent the development of harmful microorganisms in the intestines.
Drink at least 2 liters of pure still water per day and herbal teas. Coffee consumption should be reduced. Drink no more than 2 cups of not too strong coffee per day.

Regardless of age, try to get rid of bad habits (smoking, eating in front of the computer or TV). This reduces the effect of healthy eating.
Try to sleep at least seven hours a day, and ventilate the room before going to bed.
Move more. If possible, do not use transport, but cover distances on foot. This way the extra pounds will go away even faster.
Spend more time on your hobbies. This is also a great distraction from the obsessive desire to eat.
Buy a good body cream and use it every time you shower. This will protect your skin from excessive moisture loss and give it a healthy look.
Try different tea blends (for example, black tea + jasmine + strawberry). You can have it with honey, but only without sugar and without sweets as a bite. Teas also help suppress untimely appetite and improve your mood.
When eating, don't focus only on food. This will prevent you from eating too much.
Don’t rush to lose weight: the slower the weight comes off, the more reliable the result.
Remember that proper nutrition is not a diet, but a norm of life.