PP diet: proper nutrition for weight loss. Sample menu for one week with recipes

If you are overweight and want to lose weight, the basis for this, first of all, should be proper nutrition. You need to create a weekly menu for yourself, which you will need to strictly follow. Otherwise, you will always be tempted to eat what is on hand. In this article, we have compiled a menu for you for the week, based on the principles of balanced and proper nutrition. It is worth noting that this diet is not capable of harming your health, it does not become boring or boring, and you can stick to it for a long time after achieving your weight loss goals.

Proper nutrition for weight loss: basic principles

Drink at least every day 1.5 liters of water. Water is a real boost to your metabolism and will not only help you lose weight faster. overweight, but also cleanse your body of waste and toxins. Train yourself to drink a small glass of water 20-30 minutes before meals, as well as 1-2 glasses between meals;
Be sure to have breakfast. Morning is the time when the body does not store energy for the entire coming day. If you haven't given your body energy in the morning, there's a high chance that it will ask you to make up for lost time during the day. It is preferable to eat for breakfast complex carbohydrates(porridge, cereals) and proteins (eggs, meat, fish);
Reduce the amount you consume fast carbohydrates . Any snack should consist of vegetables, fruits, green tea or a glass of water. It is permissible to consume dried fruits in small quantity. Sugar can be replaced with honey;
Give preference to boiled or steamed food. Eliminate fried foods from your diet;
The basis of your diet should consist of vegetables, fruits, complex carbohydrates in the form of cereals, cereals, pasta, as well as proteins from meat and fish;
Take your time while eating and don't pass it! If you are used to eating quickly or at a leisurely pace, then you should get rid of this habit. As you know, the feeling of satiety does not come to a person immediately, but after some time, so you need to eat food measuredly and without looking at the clock. In addition, eating food quickly does not bode well for your stomach!;
Eat small meals, but more often. Remember, when you get up from the table, you should have a slight feeling of hunger;
Don't eat 2 hours before bedtime, so at night the metabolism slows down, and everything eaten is likely to be deposited in the body as fat. Before going to bed, it is preferable to consume a glass of low-fat kefir, a portion of cottage cheese or low-fat fish with steamed vegetables.

These principles are universal for all people, and not just for those who set out to lose weight. These rules will allow you not only to lose weight, but also to keep your body and its internal environment in good shape. These principles also apply to fasting if you exclude proteins from your diet.

Proper nutrition for weight loss: a menu for every day for girls

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Oatmeal, half an apple	Cucumber salad	Steamed pollock and a portion of rice, lettuce leaves	A glass of low-fat kefir	A portion of low-fat cottage cheese
Tuesday	Buckwheat porridge with onions and carrots. Green tea	The vinaigrette	Easy vegetable soup. Chicken fillet for a couple. bell pepper	Orange or banana	Boiled beef and fresh vegetable salad
Wednesday	2 boiled eggs, a portion of rice and tea without sugar	Glass of low fat yogurt	Buckwheat stewed with vegetables and mushrooms	1 apple	Any lean fish and stewed broccoli
Thursday	Low-fat cottage cheese and dried fruits	Banana or glass of low fat yogurt	Mushroom soup. Boiled beef with cucumber and tomato salad	Orange	Steamed chicken breast with stewed zucchini.
Friday	Traditional oatmeal grinding Green tea	Apple or granola bar	Baked lean fish with boiled potatoes	Dried fruits with green tea	Glass of low fat kefir or yogurt
Saturday	2 boiled eggs, a portion of buckwheat	Orange	Boiled beef and rice	Cucumber and tomato salad	Glass of fermented baked milk
Sunday	Barley porridge and green tea	Low fat yogurt or a glass of kefir	Stewed vegetables and steamed turkey	1 apple	A glass of curdled milk

Remember that this menu is conditional and you can make individual adjustments to it depending on the frequency of cooking, the products available and the desired results. If you want to lose weight, then watch the volume of your portions, they should be small and, according to the principles of proper nutrition for weight loss, after them you should be left with a slight feeling of hunger.

Useful and harmful foods for weight loss

How to organize proper nutrition for weight loss?

In order for your body to lose weight, you need to spend more calories during the day than you consume, in other words, create a calorie deficit. Therefore, know: to effectively lose weight, you need a multi-faceted approach and comprehensive stimulation of the body to lose weight. If we talk about nutrition, then everything is simple: you need to consume fewer calories than you are used to, without making sudden jumps. Gradually create a caloric deficit by reducing the calorie content of foods or their portions.

To speed up the cutting process extra pounds, you need to engage in physical activity, follow a routine, sleep at least 7 hours a day, avoid stress, and so on. In order for the process of losing weight to be without serious stress for your body, you need to normalize all areas of your life, there is no need to rush from one extreme to another. By the way, if you eat a little less, but this is your physical activity will remain at zero, you will not get the desired result. Or if you sleep 5 hours a day, are constantly stressed, and decide to lose a ton of weight by cutting down on your diet, you are, frankly, risking your own health!

Unfortunately, not everyone has the opportunity to visit professional nutritionists who will create a weekly menu for you, taking into account all your individual characteristics, daily routine and lifestyle. However, this does not mean that you cannot be slim, beautiful and, most importantly, healthy! We only urge our readers to use common sense, remember that there should be a reasonable, comprehensive approach to everything, and remember that the most important thing you have is your health!

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It’s good if all family members decide to switch to proper and healthy eating, because after just a few months you can happily notice amazing changes in health, appearance, attitude and improvement in your own life. Naturally, in the first stages there will be terrible force crave saltiness, unhealthy sweets and smoked foods, sometimes not because you really want it, but only because the forbidden fruit is very sweet.

What to do, this is how people are designed. But even when you very easily give up forbidden pleasures, you still need to work to ensure that the pre-compiled approximate menu of proper and healthy nutrition will please you with dishes that quick and easy to prepare, but at the same time retain the maximum benefits of all products and have excellent taste properties.

Breakfast with proper and healthy nutrition

Nutritionists unanimously recommend eating porridge for breakfast - they are rich useful microelements, minerals and vitamins, as well as nutritious and satisfying. But you must admit that eating the same dish for breakfast, even if it’s made from different cereals, gets boring.

Therefore, we will try to diversify breakfast by making traditional porridges unusual and original, or completely replacing them with other dishes.

Breakfast recipes for every day

Wheat porridge with berries. Recipe

Boil one cup of washed millet in 0.5 liters of boiling milk for about half an hour over low heat. Don't forget to stir. Then let the porridge brew a little, add a little honey to taste and sea salt, and serve with ice cream or fresh berries. You can also choose jam or fruit jam.

Oatmeal with kiwi and banana. Recipe

“Hercules” is perfect for faster cooking; it can be prepared in 5 minutes. Add kiwi and banana, cut into pieces, to the already prepared and brewed porridge. That's the whole breakfast recipe.

Fruit pudding. Recipe

Quite a gentle and pleasant breakfast, which at the same time is very rich in vitamins. To prepare the pudding, use 3-4 types of fruit (not very hard), grind them in a blender, add ground nuts and a few eggs, beaten with a small amount of salt and sugar. Stir the mixture and bake for 6-9 minutes.

Omelet with cheese. Recipe

Scrambled eggs for breakfast - an eternal classic former Soviets, but you can make something original out of them. Eg:

line the bottom of the pan with pieces of cheese;
place tomato pieces on top;
add greens;
pour mixture of beaten eggs and milk.

Bake the omelette in the oven for 6-9 minutes. Very healthy, beautiful and tasty.

Cheese casserole. Recipe

Some people don't like cottage cheese, but in casseroles and cheesecakes this product eaten for the sweet soul. Therefore, you can make this dish: mix 450-550 gr. low-fat cottage cheese, add a few eggs, 3-4 tbsp. sugar and a tablespoon of semolina. Bake this mixture in the microwave or oven for 9 minutes. You can add cinnamon, vanillin, pieces of dried fruit.

Lunches with proper and healthy nutrition for every day

Traditionally, lunches consist of a first and second course, as well as a salad. During proper nutrition, it is best to make the first courses without frying, the second courses should preferably be stewed, baked or steamed (grilling is also possible), and in salads it is advisable to use mayonnaise as a dressing. replace with low-fat sour cream, and vinegar - lemon juice. Taking into account the basics of proper nutrition, the lunch diet may include such dishes.

First courses with proper nutrition. Description and recipes

What to do first when the usual chicken noodles and borscht are already boring?

Greek bean soup. Recipe

Required:

one carrot;
120-160 gr. vegetable oil;
one onion;
1/4 celery root;
a glass of beans;
3-4 tbsp. tomato paste;
a few cloves of garlic.

Pour water over the beans, bring to a boil and pour out the liquid. Then fill the beans with water again and boil for 5-6 minutes, then turn off the stove and let the broth brew for an hour. Then add finely chopped vegetables: celery, carrots and onions along with tomato paste and garlic, then cook for another 25 minutes (until the vegetables are ready). Add black pepper and salt.

Tomato puree soup. Recipe

This summer soup will be perfect, by the way, during the holidays, when it’s hot and there’s absolutely no desire to be near the stove. And here we take a kilo of tomatoes, scald them, remove the skin, cut them in half and remove the seeds. Afterwards, simply mix the remaining pulp in a blender with 2 grated cloves of garlic, 2 tbsp. spoons olive oil, 2 tbsp. l. lemon juice and a small amount nutmeg, add thyme and basil, as well as black pepper and salt to taste.

Mushroom soup with lentils. Recipe

First, soak 120 g for several hours. dried porcini mushrooms. Then fill them with several liters cold water and, bringing to a boil, cook for a quarter of an hour. Then add 220 gr. washed lentils and let cook for another 30 minutes. Separately, you need to saute the onion in oil and several finely chopped carrots. Add one chopped potato and sauteed vegetables to the broth, cook everything until fully cooked. A few minutes before the end of cooking, add cilantro, bay leaf, and salt. Serve with herbs and low-fat sour cream.

Kholodnik. Recipe

This soup is considered quite healthy and is perfect for the warm season. Cook 1 beet and four eggs. Grind 1 small cucumber, beets and eggs. Add finely chopped green onions and dill, add 750 ml of kefir and salt to taste.

Soup in pots. Recipe

Cooking in baking pots is a pleasure, since our main task is to just put everything we need in this container, and then it’s up to the oven. As a rule, these dishes are made by eye, so we need to focus on the number of people: in each pot we put a piece of chicken or meat, chopped vegetables - carrots, onions, broccoli, cabbage, bell peppers, potatoes, that is, what is under hand. Fill with water, add pepper, salt and spices, a little bay leaf and put it in the oven for 2 hours.

Second courses with proper nutrition

As a rule, those dishes that are served for the main course also serve as dinner, however, for dinner it is best to supplement them with some kind of salad, herbs or just bell peppers and chopped cucumbers.

Dinner with proper nutrition. Description and recipes

Potatoes in a pot and chicken. Recipe

This magnificent simple dish turns out so beautiful and tasty that it is worthy of a festive feast. For 4 dishes we will need:

All components are cut into equal slices. We grease the bottom of the pots with sour cream, first put the fillet, then the mushrooms, a little more sour cream, then the potatoes, tomatoes and sour cream again. Sprinkle cheese generously on top. Don't forget to add pepper and salt. And then put the pots in a hot oven for about an hour.

Stewed fish with vegetables. Recipe

For this easy-to-prepare dish, we will need 0.5 kg of fish fillet, which we cut into cubes, 35 g. carrots, cut into strips, 250 gr. onion, cut into half rings, 3 tbsp. l. tomato paste, peppercorns and 4 bay leaves.

First, along with tomato paste, simmer carrots and onions in vegetable oil. After 15 min. add fish fillet, spices and 0.5 l hot water. Close the lid and simmer for another 45 minutes.

Baked breast with apple and vegetables for festive table. Recipe

Serves two ready-made dish you will need 300 gr. chicken breast, 2 small potatoes, 250 gr. broccoli, egg white, 2 apples, vegetable oil, green onions, 2 tbsp. sour cream, and for apples - honey, 1 tbsp. l. nuts and raisins.

Dip the breast in the protein and bake at 190 degrees for about half an hour. Potatoes also need to be baked with sour cream and vegetable oil, and broccoli should be steamed. Core the apples and fill with nuts, honey and raisins, then bake in the oven for 50 minutes. The dish is served in a deep plate and sprinkled with green onions on top.

Eggplants with tomatoes and cheese. Recipe

For this dish you will need two eggplants, a clove of garlic and a tomato, a few spoons of olive oil, as well as an Italian mixture.

In a baking dish, lay out the eggplants, cut 10 mm thick, in layers, after the tomatoes (5 mm thick), sprinkle the vegetables with oil on top, add spices and chopped garlic. Now you need to bake the dish in the oven for about 1 hour, and before serving, sprinkle with grated herbs and cheese.

Spaghetti with broccoli and shrimp. Recipe

For 2 servings of this healthy and dietary dish we will need 270 gr. broccoli, 1 onion, 250 gr. spaghetti, 300 gr. shrimp, 4 tsp. olive oil and two cloves of garlic.

Divide the broccoli into florets and cook for 15 minutes, then divide into even smaller florets. Clean the shrimp and bring to a boil, then set aside. In heated olive oil, saute finely chopped onion until golden brown, then add garlic, after a few minutes - broccoli and a little broth, where the cabbage was cooked, so that the composition resembles a sauce.

Cook the spaghetti shortly before serving, immediately pour the broccoli sauce over it and place the shrimp in the middle of the plate.

Salads for lunch and dinner

Salads and snacks play an important role in proper nutrition, and when compiling a healthy diet for the month, you should definitely try to include salads from a variety of seasonal vegetables, greens, as well as fruits. By the way, fruit salads work well both as an addition to lunch and as a second dinner.

Greek salad. Recipe

A great addition to a summer or spring lunch. Just cut cucumbers, tomatoes and feta cheese into large cubes, add olives and season with lemon juice, salt and olive oil. Also, do not forget about the lettuce leaves; it is advisable to tear them with your hands. Onions are added to taste.

Spring salad of cucumber, carrots and beets. Recipe

It’s very easy to prepare, tastes great, and contains a lot of vitamins!

We just grate a small cucumber, the same size boiled beets and carrots weighing 120 grams each. Add a little salt, vegetable oil, balsamic vinegar and sugar and serve immediately, since vegetables create juice quite quickly.

Salad of nuts, carrots and radishes. Recipe

Thanks to the walnuts, this salad will be especially nutritious. Cut carrots and radishes into strips, add ground nuts (4 teaspoons are enough), lemon zest and finely chopped garlic clove, season with whipped vegetable oil, lemon juice, add salt to taste.

Avocado salad with almonds. Recipe

This is also quite a healthy and satisfying salad, especially for our skin.

Finely chop one avocado, lettuce leaves, 2 bell peppers(yellow or red). Mix in a salad bowl, throw in fresh chopped dill, add a few tablespoons of olive oil and sprinkle grated almonds on top.

Salad with cheese "Delicacy". Recipe

To prepare this vitamin-packed and delicious salad, take 150 grams. cucumber and celery, peel them and cut them into cubes. We'll also cut two boiled eggs and grate 70 gr. cheese. Season with low-fat sour cream, add a clove of garlic, garnish with dill, pepper and salt.

If you didn’t know how to create a proper and healthy diet for every day, as well as how to diversify the menu, then we hope that with these recipes the task will be significantly simplified. Now you can prove to your loved ones that healthy dietary nutrition can be incredibly tasty.

Proper nutrition recipes for every day

There are many different diets, but they all don't work as well as we would like. Often people face problems: either the diet is so meager that they don’t want to sit on it for a long time, or the efforts made give such a minimal effect that as a result the desire to continue eating this way disappears long time. And a breakdown occurs. What to do?

Is it possible to lose weight by eating right?

If you eat right and follow healthy image life, you won’t need to think about your figure, since such food itself helps to reduce excess weight and maintain health.

Proper nutrition for weight loss: weekly menu, food table - these are the main components in losing weight without harm to health

This article will look at proper nutrition, provide tables of foods that promote weight loss, and provide different menus that will help maintain a balance between filling and low-calorie foods.

To lose weight with proper nutrition, you don’t need to force yourself and deprive yourself of your favorite foods for a long time. You can eat your usual foods in a certain, the right combination and forget about the feeling of hunger.

In order for such nutrition to lead to the expected result, several rules should be followed:

count calories of consumed foods;
check the composition of food;
prepare food correctly;
follow the daily routine.

Being on a proper diet, you can sometimes allow yourself even forbidden foods in small quantities. This approach helps reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that junk food should be several times less than useful.

But such a diet does not contribute to too dramatic weight loss, since the calorie reduction is only 500 calories per day. And this means that weight loss will be only 1.5 kg or 2 kg per month.

But if you add exercise to such a diet, the results will improve significantly. In this case, you can lose weight even by 7-8 kg in a month.

Is it possible to lose weight on baby food?

Proper nutrition also includes baby food. Boiled vegetable, meat or fruit purees are very good for weight loss because they are quickly absorbed by the body.

The advantages of a diet for baby food This includes not only the speed of weight loss, but also the ease of eating. After all, you don’t need to prepare such food; you can simply open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook yourself, then you just need to boil and then puree your favorite food.

But there are also disadvantages to such a diet. One of which is a small amount of fiber. Therefore, if you follow a diet for more than a week, you need to include green vegetables in your diet. Another minus is the minimal choice of dishes. So this diet may soon become boring.

Interesting fact! The baby food diet was developed by Tracy Anderson, who is Madonna's personal trainer. Many celebrities have already tried the effect of this diet.

How to eat right to lose weight (the basics of proper nutrition)

It is better to give preference to boiled food with low fat content. Raw vegetables and fruits can be eaten in unlimited quantities, since they are too low in calories.

For example, you can eat cucumbers or tomatoes even in the evening to satisfy your hunger. But it is better to exclude fried, fatty and floury foods from the diet; such foods are very difficult for the body and contribute to its slagging and the formation of harmful cholesterol.

To make it easier to understand how much food you need to eat to lose weight, you need to count all the calories you consume per day and subtract 30% from this amount. The resulting amount is exactly the amount of calories that will not cause obvious discomfort and will contribute to weight loss by 1-2 kg per month.

Diet for weight loss

The process of losing weight largely depends not only on the choice of products, but also on the diet. In addition to traditional breakfast, lunch and dinner, snacks are allowed, but they must be minimal in calories. Raw fruits and vegetables are best for this.

It is best to eat at these times:

List of products for proper nutrition and weight loss at home

To make it easier to figure out what you can eat with proper nutrition and what you can’t, there are tables of healthy foods. They indicate the number of calories and nutrient ratios. Such tables help you navigate when choosing a product for your main meal or snack.

What foods should you eat to lose weight?

Prepared products	Amount in g and ml	Fats	Carbohydrates	Squirrels	Kcal
Low-fat cottage cheese	100	1,85	3,34	18,02	101
Kefir 0.1%	50	0,05	8,52	1,24	38
Hercules	30	1,85	18,55	3,68	105
Milk 1.5%	100	1,5	4,72	2,92	44
Chicken fillet	170	2,12	—	39,24	188
Buckwheat	50	1,71	35,74	6,63	172
bell pepper	100	0,31	6,04	0,98	26
Onion	100	0,08	10,12	0,91	42
Green bean	100	0,22	7,57	1,82	33
Sunflower oil	30	13,61	—	—	120
Egg yolk	1 PC.	4,52	0,62	2,71	55
Egg white	3 pcs.	0,18	0,71	10,78	51
Tomato	1 PC.	0,24	4,83	1,09	22
Cucumber	2 pcs.	0,34	10,88	1,96	45
Olive oil	30	13,52	—	—	119
Banana	1 PC.	0,38	26,94	1,28	105
Pollock	300	2,41	—	51,55	244
Rice	50	1,11	38,36	3,92	172
Green peas	50	0,19	6,85	2,62	38
Salmon	150	22,64	—	31,18	338
Whole grain pasta	50	0,66	35,24	5,52	169
Cheese casserole	200	8,85	20,48	24,01	260

Almost all fruits and vegetables have minimal amount calories, so you can safely eat them at any time. They can also replace any foods or use them as snacks.

What foods to exclude to lose weight

With any diet, it is important to exclude unhealthy foods., which contain too much fat, sugar and simple carbohydrates. Such carbohydrates are dangerous because they are quickly broken down in the body, thereby increasing blood sugar.

But this sugar decreases just as quickly, so after a while you want to eat again, which provokes gluttony. IN balanced diet Sugar should be almost at the same level.

Some of the most harmful products Things to avoid when losing weight:

Food diary for weight loss: how to keep it correctly

To know your weak spots, you can keep a food diary, which will help you monitor the food you eat per day and adjust the right approach to losing weight.

Exist different types keeping food diaries, but they all boil down to one thing - to ensure ease of control:

Keep a diary This can be done either in a notebook or electronically.
Notes should be taken daily, preferably immediately after meals.
Must indicate meal time.
For comfort you can make a table where the amount of food, calorie content, the presence of protein, fat and carbohydrates will be recorded (as shown in the table).
Amount of food It is better to indicate in grams and milliliters.
Calorie counts and the amount of fat will help you do certain programs.
Diary you should always have it with you.

Nutrition program for weight loss

There are many nutrition programs for weight loss. It all depends on lifestyle, sports activities, individual preferences and the ability to comply with the rules of the program. Almost every program is based on compliance with the diet and control of consumed products.

Meals must be adjusted to your daily routine. For breakfast and lunch, you can eat fairly high-calorie foods containing carbohydrates, and for dinner it is better to consume low-calorie protein foods.

You also need to take into account daily physical activity. If low physical activity is planned, then the number of calories should be reduced. And with increasing loads, the caloric content of the diet increases.

Note! Any nutrition program for weight loss works many times better if you exercise. After training, it is better to eat no less than 30-40 minutes later. Products must contain fiber and proteins.

Healthy (balanced) diet for weight loss

Anyone who wants to reduce body weight has probably heard the following phrase more than once: “To become thinner, you need to eat less!”

But proper nutrition for weight loss does not mean reducing the amount of food itself, but reducing the calories consumed.

In order for weight to decrease, you need to consume approximately 1500 kcal per day. Also, nutrition should be balanced. That is, you need to maintain the proportions of protein, fat and carbohydrates in a ratio of 40-30-30%.

Dietetics - proper nutrition (diet) for weight loss: menu for the week

Dietetics is whole science, which helps women keep fit. Many nutritionists recommend learning how to eat right first. To do this, you must adhere to the rule of the golden mean - consume almost equal amounts of nutrients, as well as reduce the number of calories so that more of them are burned than entered into the body.

First, you should try to create a menu for the week, calculating the number of calories and nutrients in the foods you consume. The table above and the approximate menu list below will help with this, the products in which can be replaced with ones of equal calorie content.

Proper nutrition menu for weight loss for a month

For such a diet, you need to eat enough protein-containing foods for a month. It’s easy to calculate: you need as many grams of protein as a woman weighs in kilograms. This number is then multiplied by a factor of 3.3. You need to consume the resulting amount 2-3 times during the day.

It is imperative to eat more vegetables and fruits, drink juices and teas. Sugar should be replaced with stevia or dried fruits, and bread with bran. Drink approximately 2 liters of fluids per day.

Three meals a day for weight loss

The daily amount of food should be divided into 3 times. The menu below can be consumed for breakfast, lunch and dinner. Depending on whether the menu is drawn up for a week or a month, choose 2-3 dishes for yourself, which are replaced daily in accordance with their calorie content.

Healthy breakfast (proper nutrition for weight loss)

50 g porridge (oatmeal, buckwheat, rice, pearl barley, wheat),
50 g boiled fish,
50 g boiled chicken meat,
150 g vegetable salad,
fruit salad,
30 g granulated bran,
100 g cottage cheese 0% fat.

From drinks you can choose 150 ml of juice, tea, coffee with milk or compote.

Healthy lunch (proper nutrition for weight loss)

Healthy dinner with proper nutrition for weight loss

Be sure to eat 30 g of granulated bran and 200 g of vegetables or fruits. You can drink it with low-fat yogurt, kefir or tea. You can eat boiled vegetables, poultry fillet or lean meat - boiled or baked. But no more than 50 g.

If the food eaten for breakfast or lunch is not enough, you can eat fruit or dried fruit for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.

Nutrition for weight loss and exercise

If you just eat right, losing weight is not so effective. And if you also exercise, your body weight decreases much faster. But here you need to follow some nutritional principles.

The body stores fats in case of lack of energy. That's why, to force him to spend these reserve reserves, you need to not eat before the workout itself. And you should definitely eat about 2 hours before, so that it’s not hard to study.

The meal should be carbohydrate, but in small quantities. This way, the body will be sure that food is entering it, and will not drive you crazy during training with a feeling of hunger. And he will take the missing part of the energy from fat reserves.

You can eat oatmeal or buckwheat porridge, vegetables and fruits.

It is important to know! If you feel dry mouth, drowsiness or worsening mood, this may indicate a lack of water in the body. With a weight of 70 kg, the daily water intake is 2 liters. At more weight calculate the amount based on body weight - for every extra 10 kg you need 250 ml of water.

Post-workout nutrition for weight loss

After training, you need to give the body some more time to burn reserve fats, and only after 2 hours can you start your first meal. Now we need it protein products: cottage cheese, egg white, boiled chicken, boiled seafood. It wouldn't hurt either vegetable salad with a spoon of vegetable oil.

If you feel very hungry after a workout, you can drink juice, yogurt or tea.

Fractional (five meals a day) meals for weight loss: menu for a month

This system involves eating every 2-3 hours. When losing weight, portions should be small, but contain enough calories for normal well-being.

Food must have beneficial properties, even if it's a snack. The basic principle of this diet is that during the day you need to eat a hot meal 3 times and have something light to snack on twice. Sweets are allowed only 1 time, and only 1 piece.

Approximate fractional meal menu:

Breakfast may consist of porridge and fruit. You can drink tea or coffee.
For lunch be sure to have soup, baked or raw vegetables and lean meats (chicken, turkey).
Have supper Can be boiled fish, meat or eggs in combination with vegetables.
Snacks– fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
Before bed If desired, it is better to drink kefir.

Fractional meals for weight loss, reviews from those losing weight

Considering the reviews of women losing weight on this diet, it can be argued that this diet reduces weight slowly, but the desired effect lasts much longer than with rapid weight loss. In addition, this method can be used by everyone without restrictions on age and health. Therefore, we can safely say that this power system is much better than others.

Separate meals for weight loss: menu for the week

In order for food to be better absorbed by the body, it must be consumed separately, divided into proteins and carbohydrates. This is necessary so that gastric juice that is neutral in acidity is released to digest carbohydrates. And proteins require a more acidic environment, while carbohydrates are not digested in such an environment.

From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, they are usually divided into groups. When creating a menu, you must take into account the compatibility of products.

Separate nutrition table for weight loss

Useful material	Products
Squirrels	Meat, fish products, cheeses, beans, nuts and cereals
Simple carbohydrates	All sweet fruits and dried fruits that do not contain acid - bananas, dates, pears, etc. As well as sugar and sweet syrups.
Complex carbohydrates	Wheat, rice, potatoes come first. On the second - pumpkin, zucchini, green pea, beets, carrots and cabbage. Other vegetables and greens contain very few carbohydrates.
Fats	All vegetable oils, avocado and nuts, fatty fish.
Sour fruits	Lemons, grapes, etc.
Semi-acidic fruits	All fruits and berries are sweet in taste with a slight acid content - pears, plums, sweet apples, etc.

It is important to know! Products containing to a greater extent proteins or carbohydrates do not combine with each other. But they can easily be consumed with fats and fruits.

Separate meals for weight loss, reviews from those who have lost weight

Based on reviews of this type of nutrition, one can judge that at first it will be quite difficult to get used to such a diet, since our usual dishes are too far from such a system. You will need to learn to cook again and get used to new tastes. Some girls observed changes in their mood and stress, which they associated with the inferiority of separate nutrition.

Another category of those who have lost weight on this system claims that the reverse transition to a mixed diet is quite difficult due to the body’s getting used to light and well-digested food. Many people even like to stay on this diet.

But all the reviews about this diet unanimously state that such a system works flawlessly and with its help you can lose 10-25 kg within 3 months. This great diet for those who are very heavy.

Intuitive eating, reviews from those who have lost weight

Intuitive eating is more of an anti-diet. Here you can eat whatever you want, you just need to control the amount of food you eat so as not to overeat.

Interesting fact! Intuitive Eating was created by Stephen Hawkes, who was also overweight for a long time. He tried many diets and came to the conclusion that they all gave short-term results.

Then he began to listen to the desires of his body and eat only those foods that he wanted. Stephen argued that everything depends only on the psychological factor.

What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat for a whole week boiled rice without salt. Such diets are harmful to health, introduce digestive system and the body as a whole stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.

A proper nutrition diet, in essence, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of the fad for diets is “unfashionable,” and PP (proper nutrition) is presented as a “PP diet for weight loss.”

Does PP help you lose weight?

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Against the backdrop of a craze for fast food, convenience foods, and an abundance of sweets industrial production PN helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, the system of proper nutrition, excess weight does not accumulate. A decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical stress on the body.

It is quite possible to lose weight on PP if the daily diet provides fewer calories than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical exercise, or reduce caloric intake.

The best results are found in those who neglect proper nutrition before the diet and are significantly overweight. The system is based on replacing high-calorie foods with low-calorie foods nutritional value healthy products and avoiding snacking. However, PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away by replacing a harmful hamburger with whole trout.

If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The weekly menu contains products that meet the body’s needs in both nutrients, and in vitamins and minerals.

The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it should be corrected not with Coca-Cola, but with dairy products.

Replacing foods allows you to saturate your body with essential microelements and prevent “breakdowns” from your diet.

Diet "proper nutrition": losing weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and nutrition, however, this diet allows for minor deviations and can be adapted to the needs of a particular person.

PP principles:

exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
salt restriction;
Every day after sleep, first of all, you need to slowly drink 200-300 ml warm water;
dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
a fifth of the diet consists of fresh fruits and vegetables;
almost completely eliminate fast carbohydrates, replacing them with slow carbohydrates: cereals (not instant cooking), bread (whole grain or wholemeal flour), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied per 1 kg of weight daily;
the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
carbohydrate meals are distributed for consumption in the first half of the day, protein - in the second;
It is recommended to consume only polyunsaturated fats: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. Total volume – 1/5 of the daily ration;
meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
Potato and pasta dishes are not combined with protein;
You should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this promotes better absorption of food and faster satiety.

Proper nutrition: menu

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There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves nutritious meals, following the principles and excluding harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for losing weight for a week

With proper nutrition, the weekly menu for weight loss is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Meal/day	First meal	Second meal	Third meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables ( cauliflower, green bean), rosehip decoction	Broccoli baked with cheese boiled egg, tea with mint	A glass of kefir
Tuesday	Curdled milk, vegetable salad, apple. Chicory drink	Puree vegetable soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelette, greens, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, toast with curd cheese, tea	Whole grain pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	Apple
Friday	Oatmeal without sugar, with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea	Boiled turkey, stewed carrots, fruit drink	Curdled milk, fermented baked milk
Saturday	Baked potatoes stuffed with cottage cheese and herbs, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, fruit drink	Steamed veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.

How long does a diet last with proper nutrition?

This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides for the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.

Medical dietary restrictions

There is no diet that is suitable and “correct” for everyone. Various health conditions, diseases, restrictions force you to adhere to different rules and menu. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.

Even those who know nothing about proper nutrition understand that to lose weight, you need to eat less. A familiar situation: weight loss diets with a menu for every day have been tried, but none of them turned out to be magical, there is still no result.

There is often no time to understand the details of proper nutrition, but you need to lose weight yesterday. To help beginners and set them on the right path, we have developed an approximate balanced dietary menu for a week/day for weight loss. We also tell you what mistakes happen and how to create your own menu for weight loss.

The most important thing in our menu for every day/week for weight loss is calories. Total approximately 1500 kcal. This is enough to lose weight if your daily intake is about 1800-2000 kcal (i.e. for women). Men need more calories - that is, more “weight in grams”. The menu for women does not differ in composition and products from the menu for men.

A balanced diet is approximately 40% and 30% each. We took these proportions into account in our table with the weight loss menu.

Proper nutrition for weight loss: what is possible and what is not?

How to replace foods on a weight loss menu for a week? We have put together a fairly simple dietary menu. But if necessary, change products to those that you like best/have on hand. It's simple - replace lean protein with lean protein: chicken, fish and seafood, eggs, cottage cheese. (which can be exchanged for each other): buckwheat, Brown rice(there is no brown one - take what you have), durum wheat pasta (in extreme cases, regular wheat can also be used), beans and lentils. Raw vegetables without restrictions - they have very few calories. For example, if your stomach growls in the evening and you can’t fall asleep, take cucumber tomato. Fill your stomach and it's no more than 50-100 calories.

For your “first acquaintance” with proper nutrition for weight loss, you don’t have to painstakingly tap on a calculator all day and complete accounting courses. Start eating at least roughly our way simple menu for a day. Try to buy low-calorie foods. Don't get upset fast food, fried, mayonnaise etc. It is not necessary to eat strictly according to the clock, 5 times a day, not eat after 6, etc. The main thing is to stick to calories, then you will definitely lose weight.

How to independently create an approximate balanced menu for weight loss for a day/week?

1 Calories

Do you consider yours daily norm, subtract 20-30% from it. This way you will know how many calories you need to lose weight.

2 Balanced diet: proteins/fats/carbohydrates (BJU)

The approximate ratio of BJU with a balanced diet for weight loss is 30/30/40 (%). Those. carbohydrates – 40%, proteins and fats – 30% each.

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3 Food

To create a menu for weight loss, you don’t necessarily need expensive or rare products. The most expensive item of expenditure is fresh meat, fish and vegetables. To accurately count calories, you need to cook at home, on your own. Over time, you will remember which foods contain how many calories and creating a weight loss menu for the day will become easy. If cooking at home and taking containers of food to work seems too difficult to you, then maybe you should put off losing weight for now? For those looking for an easier way, there are green coffee and goji berries. Try them first, and then switch to the side of proper nutrition and plastic containers. We don't have cookies, but we do have your slender reflection in the mirror.

What could go wrong

Bulimia and compulsive overeating are common consequences of prolonged dieting.

1 Disruptions due to strict regime

If you stay on proper diet for weight loss for a long time, then sooner or later “Uncle Zhora” will come. Even though the nutrition is “correct”, the menu for the week is balanced according to BJU, the body will still want to regain the lost weight. And how to do it? Make you eat it all back! The hormones needed for this will be delivered to your brain in a timely manner. This is why it is so difficult to maintain weight after a long diet.

How not to break down? Allow yourself to “rest” sometimes. Eat something “bad” once a week (“cheat meal”). But don’t turn your “vacation” into a week-long food binge. Perhaps it is better to eat something harmful in a cafe or with friends, so that there is no temptation to continue the holiday. There are no fruits on our menu (they simply don’t fit in the calories), but they are needed in proper nutrition. For example, you can arrange a “fruit cheat meal”.

If you do break the diet, then the most important thing is not to go into the state of “well, I’ve ruined my diet anyway, you can eat twice as much, nothing will happen for it.” With this approach, a one-time breakdown turns into a week, and then a month of continuous gluttony. No matter how hackneyed it may sound, “don’t blame yourself.” Don't pay attention to what can't be fixed. What matters is how you start eating here and now.

2 Don’t be afraid to replace products with similar ones

Nothing bad will happen, the main thing is calories. “Can I have sushi on a diet?”, “Can I have watermelon?”. There are foods that we do not call “proper nutrition for weight loss” - fast food, baked goods, etc. But if you replace some product with a “harmful” one or one that is not on the standard menu, you will lose weight! Under one condition: there are no more calories per day than planned (in our menu this is 1500 kcal). For example: your planned lunch was 500 kcal. And instead you will eat sushi, which also had a total calorie content of 500 kcal. So it's okay! The only “but” is that a “proper” lunch is always more satisfying ( low calorie food you can eat more). Therefore, if you eat “harmful” foods every day, you won’t last long and you’ll break down.

3 Constant snacking

How often can you hear: “I eat so little and I can’t lose weight!”. If there are no health problems, then this is not true. This means you actually eat a lot, you just don’t take into account snacks (banana, sandwich, pie at work) or count calories incorrectly, especially if you don’t eat at home. Our daily menu is everything you can eat in a day to lose weight. If you still have snacks on top, then nothing will work out.

We hope that our daily menu will help beginners lose weight and understand what’s what in proper nutrition.