Proper nutrition: principles, menus for a week for weight loss, recipes

Proper nutrition is the key to good health, beauty and harmony in the years to come. If most diets force a person to lose weight to experience maximum limitations and discomfort, this does not happen in this case. The most important thing is to put together a menu correctly with a balanced set of food. At the same time, the lost pounds do not return as the body is completely rebuilt to a new diet and diet.

Is it possible to lose weight with proper nutrition?

It is impossible to choose a diet for weight loss that would be equally effective for everyone. This is due to the individual characteristics of each organism. The advantage of proper nutrition is that there is no strict restrictive framework and it is possible to independently compose a menu from a large list of permitted products.

The PP system for weight loss is ideal in all respects. As a result, fat stores disappear, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet which helps maintain the health of the body.

The nutrition plan implies the correct ratio of nutrients, vitamins and minerals necessary for the full functioning of the body.In addition, you can include healthy food that meets the increased need for components. Sometimes it disguises itself as an urge for harmful foods.

An alternative replacement is shown in the table:

Desired food What is missing in the body The right product supplier
Fat food, sweet soda Calcium Dairy products, nuts and seeds, legumes
Pastries, pastries of flour Nitrogen Beans, nuts, beans
Chocolate, cocoa Magnesium Cabbage, baked potatoes, legumes, nuts
Sweets Slow carbs, chromium Porridge, fruit
Pickles Calcium, sodium chromite Cheese, cottage cheese, seaweed, seaweed

To lose weight on the PP, you need to consume fewer calories than the physical expenses require. There are 2 options:

  • eat properly in accordance with the daily caloric intake of the body and increase physical activity;
  • lower the usual calorie content.

You can not make the diet sparse and try to get rid of the hated pounds as quickly as possible. The optimal daily calorie content is 1100-1200 kcal.

The most noticeable results were observed in obese people who previously neglected the basics of proper nutrition.Subject to all the rules on the PP, you can lose up to 4-6 kg per month.

Basics about PP

The principles of good nutrition are not too complicated, but they work flawlessly. Due to the balance, fat deposits are gradually burned and the physical form returns to normal.

Due to the intensity of the process, it is not recommended to neglect sports and lead an active lifestyle.

PP basics to help you create your own weight loss menu:

  • They completely refuse junk food: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
  • Limit salt intake.
  • The recipes are made with a balanced set of fats, proteins and carbohydrates with mandatory inclusion of fiber and vitamins.
  • They are often eaten, but in small portions.
  • In the morning on an empty stomach, drink a glass of cool water to start digestion properly.You should drink up to 2 liters of clean water a day without gas.In addition, they drink green tea, herbal tea, mineral water.
  • Do not miss the breakfast.
  • The calorie content of the bowls is calculated every day.
  • Chew food slowly without distraction: this allows you to feel full faster.
  • The dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
  • Highlight fruits and fresh vegetables.
  • Eliminate fast carbs and replace with slow ones: cereals, whole grain breads, unsweetened fruits, berries, honey, etc.
  • The total amount of animal proteins consumed is calculated as a ratio of 1 gram per1 kg body weight.

Carbohydrate food is consumed in the afternoon, protein - in the second half of the day. The number of main meals a day - up to 5 times, at intervals of 4 hours, at the same time, the last - at least 3 hours before bedtime. A maximum of 2 snacks are allowed (kefir, nuts, vegetables or green apples).

Shopping list

The list of permitted and prohibited foods for weight loss is shown in the table:

Allowed Prohibited Allowed in limited quantities
  • Vegetables;
  • fruit;
  • cereal;
  • lean meat: chicken, beef, turkey;
  • sea fish;
  • mushrooms;
  • nuts;
  • low-fat dairy products;
  • egg;
  • Brown rice;
  • dried fruits;
  • honey;
  • greens;
  • wholemeal bread;
  • soups, cereals
  • Sweets, sugar;
  • baking and baking;
  • semi-finished products;
  • Fast food;
  • fat, smoked, salted, fried;
  • canned food;
  • sausages;
  • various sauces and mayonnaise
  • Potato;
  • butter and vegetable oil;
  • White rice;
  • wheat bread;
  • Red meat

Menu for the week

This technique does not imply a strict framework. It involves complete meals based on key principles and elimination of harmful ingredients.

Nutrition pyramid for weight loss

The significance of the products is determined by the food pyramid. It consists of six food blocks: five of them are needed for consumption every day, the sixth must be minimized.

Each individual chooses dishes based on personal taste preferences. Slimming menus are based on a person's parameters and physiological characteristics.

To learn how to control your own diet without daily calorie counting, it is recommended to keep a diary first. It records all the food eaten during the day, which helps the analysis. To begin with, follow a sample menu for each day.

The basic menu for the week is suggested in the table:

Weekday Breakfast Dinner Dinner Snacks (lunch, afternoon snack)
Monday Oatmeal on the water
  • Boiled chicken breast;
  • vegetable stew;
  • durum wheat pasta
  • Baked broccoli with cheese;
  • boiled egg
  • Kefir;
  • dried fruits (50-60 g)
Tuesday
  • Vegetable salad;
  • whole grain bowl with a piece of mozzarella;
  • Apple
  • Puree Broccoli Soup;
  • brown rice with seafood
  • Steamed salmon;
  • baked potato
  • Unsweetened fruit;
  • cottage cheese with herbs;
  • wholemeal bread
Wednesday
  • Steam omelet;
  • fresh herbs;
  • grapefruit
  • Steamed veal buns;
  • cucumber and tomato salad;
  • buckwheat porridge on the water
  • Cottage cheese casserole;
  • green apple
  • Kefir;
  • honey;
  • nuts
Thursday Cottage cheese with fruit or low-fat sour cream
  • Chicken meat;
  • Baked beans;
  • Vegetable salad
  • Fish chops;
  • braised cabbage
  • Oatmeal cookies;
  • dried fruits
Friday Fruit mixture with natural yogurt
  • Celery soup;
  • beef baked in foil;
  • carrot and cabbage salad
  • Cooked turkey meat;
  • tomatoes
  • Sour milk;
  • Apple
Saturday Millet porridge on the water
  • Boiled white fish;
  • rice accessories;
  • Green salad
  • Omelette with chicken, herbs and tomatoes;
  • unsweetened fruit
  • Apple;
  • dried fruits
Sunday Lean rice porridge
  • Steamed veal;
  • baked potato;
  • roesalat
  • Baked salmon;
  • tomato, cucumber and pepper salad with olive oil
  • Kefir;
  • nuts

Recommended drinks:

  • Still mineral water;
  • freshly squeezed fruit juice;
  • green tea with lemon;
  • unsweetened coffee;
  • herbal infusions.

When they do a diet for a month, they adhere to the basic principles. The recipes are the same, based on approved foods.

To achieve a tangible result, be patient and do not deviate from the intended goal.

For men

Men differ from women in metabolism, energy expenditure and greater muscle mass.Consequently, PP's rules will be slightly different.

Points to consider when creating a menu:

  1. They contain more protein, which is necessary to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a full-fledged alternative to meat.
  2. Products that promote the production of testosterone are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
  3. The daily intake of calories is observed - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense exercise.

The representatives of the stronger sex also need:

  • zinc:apples, dates, figs, raspberries, livers, lemons;
  • selenium:pumpkin seeds, walnuts;
  • phosphorus:egg yolk, fish, bran.

Men can not do without vitamin E.

Approximate daily diet:

  • Breakfast:cereal, boiled meat, tea with mint and lemon.
  • Lunch:wholemeal bread bowl, curd, juice.
  • Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, hard wheat pasta.
  • Afternoon snack:plain yogurt, fruit.
  • Dinner:cottage cheese with fresh herbs and cucumbers.

It is recommended to give up soy, beer and instant coffee - these are products that promote the production of female hormone.

For girls and women

In women, the daily caloric content varies between 1700-2200 kcal, the extreme figure is only acceptable for athletes.Despite this, the diet can be made just as varied and delicious.

Elements that the female body needs at all ages:

  • Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cheeses, milk, tofu, almonds, lettuce.
  • Iron(lost during menstruation, and estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, infusion of rose hips, pumpkin seeds.
  • Vitamin C(necessary for normalization of the nervous system and immune system, production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, peppers, rose hips.
  • Folic acid(a special need arises during pregnancy, as the drug precludes the development of pathologies of the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, avocados, peaches, lentils and green peas, tomatoes, nuts.

Up to 25 years old

Girls are encouraged to focus on soy products, wheat germ and cranberry juice: deprevent diseases of the genitals.

Indicative menu for the day for young women:

  • Breakfast:omelet, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
  • Lunch:almonds and plums.
  • Dinner:broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
  • Snack:green apple.
  • Dinner:boiled shrimp, avocado, tofu with herbs.

After 30 years, women should be especially careful with nutrition to maintain youth and beauty for a long time, despite age-related changes. It is at this age that many begin to gain weight or suffer from fatigue. Both cases are due to lack of vitamins and nutrients in the body.

After 30 years

At 30-35 years it is recommended to eat fraction and little by little, but not to allow the feeling of hunger. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functionality of the cardiovascular, endocrine, digestive and other systems.

More are added to the basic products on PP:

  • shellfish;
  • fatty fish (a source of omega-3 acids);
  • green;
  • cabbage (helps with edema);
  • quail eggs;
  • orange and red vegetables;
  • mango, kiwi, avocado.

After 40 years

After 40 years, the risk of developing many chronic diseases increases as immunity weakens. At this age, they stick to a balanced diet without rigid diets for weight loss.It is recommended to limit the intake of black tea and coffee (2-3 cups a day). It is advisable to eat more bananas: they have a beneficial effect on the work of the heart. Prunes, sauerkraut and seaweed help cleanse the intestines of pathogenic bacteria.

During pregnancy and lactation

The menus for carrying a baby and after birth are not very different. The most important thing is to consume more calcium and exclude foods that contain various artificial additives and dyes - otherwise an allergic reaction is possible in both mother and baby.

Nutrition Basics:

  • balance;
  • low amount of carbohydrates;
  • complete absence of alcoholic beverages.

To lose weight, breastfeeding mothers are forbidden to drink herbal medicines and medicines as well as to go on a diet.

List of permitted and prohibited foods during breastfeeding:

Prohibited Allowed
  • Cabbage;
  • prayers;
  • Whole milk;
  • black bread;
  • mushrooms;
  • raw fruit;
  • red vegetables;
  • coffee, black tea;
  • onion garlic;
  • confectionery, chocolate, sweets;
  • watermelon;
  • honey;
  • smoked meat;
  • spicy dishes
  • Sea fish;
  • diet meat;
  • butter and vegetable oil;
  • biscuits, biscuits, drying;
  • pasta;
  • cereal;
  • dairy products: sour cream, cottage cheese, yogurt;
  • bananas;
  • potato

For children and young people

When composing a healthy diet for children, a number of nuances are taken into account. First and foremost, this is age as the body is constantly growing and the need for energy is changing.

Optimal daily calorie intake in age periods:

  • up to 3 years old - 1500-1600 kcal;
  • 3-5 years - 1900 kcal;
  • up to 8 years old - 2400-2500 kcal;
  • 8-16 years old-2600-3000 kcal.

The child's body constantly needs:

  • carbohydrates - an energy source;
  • protein - necessary to strengthen muscles;
  • calcium - good for bones;
  • a full-fledged complex of vitamins, micro- and macro-elements- to stimulate brain activity.

Since a child has a faster metabolism than an adult, sweets are not dangerous. Cholesterol, on the other hand, is involved in cell formation. It does not follow that children can eat everything and in unlimited quantities.

If you are overweight, it is worth revising your diet according to the PP program:

  • Create a specific eating routine, preferably per hour.
  • Do not force the child to eat.
  • They resort to fractional meals with healthy snacks: apples, biscuits, yogurt, fruit, honey, berries.
  • Protein food is served for lunch. It can be boiled chicken, steamed chops, cottage cheese, peas or oatmeal.
  • Be sure to include all dairy products in your diet.
  • Sweets are dosed and given strictly after the main meal.
  • Excludes chips, fast food and other harmful products.
  • They learn to drink water.

Sample menu for the day:

  • Breakfast:pancakes with apple sauce, compote.
  • Snack:banana, cookies.
  • Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
  • Afternoon snack:sandwich with cheese.
  • Dinner:rice porridge, milk or kefir.

For the family

Choosing an acceptable diet for the whole family is much more difficult as you will have to take into account the preferences and characteristics of each of its members. The following factors are taken into account:

  • physical activity;
  • the presence of any health problems, including obesity;
  • age category;
  • individual taste preferences.

Men are more likely to be exposed to increased stress, so they need more calories. With a measurable pastime, fatty meats and butter are excluded from the diet. Losing households should avoid harmful and calorie foods.In case of pathologies of the gastrointestinal tract, diet meals are prepared. Breakfast for everyone should be complete.

From the table, get up with a slight feeling of hunger, as saturation does not come immediately.

The menu consists of a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true of salads, snacks and baked goods.

A complete list of the week's products for the whole family:

  • cereals: oatmeal, buckwheat, rice;
  • pasta;
  • chicken breast;
  • a fish;
  • egg;
  • cheese;
  • vegetables and fruits;
  • muesli;
  • dairy and sour milk products;
  • green.

It is more rational to describe in detail the necessary products for the week and make a list so as not to buy anything superfluous in the store.

For athletes

Healthy eating and sports are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and track the number of calories burned during exercise.

During intense sports, muscle building and building occurs, therefore the supply of protein from the outside is important. In addition to cottage cheese, the menu should include nuts, meat and eggs. In addition, special protein supplements are taken.

Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex ones (wholemeal breads, legumes, cereals, fruits and vegetables). They are taken 2 hours before class and 30 minutes after. They eat fully in 1, 5 hour, mainly protein.

Athletes should also consume healthy fats: fish, flaxseed, shellfish, nuts, vegetable oils.

They are controlled by the following power plan:

  • Breakfast:oatmeal in milk, several eggs.
  • Lunch:protein cocktail.
  • Dinner:vinaigrette, fish or meat.
  • Afternoon snack:a serving of cottage cheese.
  • Dinner:rice meat porridge, cottage cheese.
  • Late snack:a glass of milk or kefir.

Recipes

Dishes used in PP are usually simple and easy to prepare at home without taking much time, and they also contain cheap and readily available ingredients.

The most important thing in the cooking process is not to overdo it with salt and artificial spices.

Broccoli cream soup

Broccoli cream soup in the nutrition menu for weight loss

Delicious and nutritious puree soup can serve as a complete lunch.

For cooking you will need:

  • broccoli cabbage - 500 g;
  • onion - 1 head;
  • cream (10% fat) - 120 ml;
  • soda, salt - a pinch;
  • biscuits to taste.

Preparation:

  1. Boil broccoli in lightly salted water until soft.
  2. The remaining liquid is emptied, but not completely.
  3. Use a blender to beat until smooth.
  4. Add cream.
  5. Bring to the boil again.

Decorate the top with biscuits or seeds.

Celery soup

Celery soup is a solid dish in the diet of a healthy diet for weight loss

The necessary food composition for a solid and simple dish:

  • celery root - 200-220 g;
  • white cabbage - 300 g;
  • carrots - 5 pcs. ;
  • onions - 5-6 pcs. ;
  • tomatoes - 4-5 pcs. ;
  • paprika - 1 pod;
  • green beans or asparagus - 350-400 g;
  • tomato juice - 1, 5 l;
  • fresh herbs for garnish.

Preparation:

  1. Celery and all vegetables are cut into strips. Pour into a saucepan and pour in the juice.
  2. They turn it on and wait for it to boil. Boil for 10 minutes, stirring occasionally.
  3. Turn down the heat, add chopped vegetables, cover with a lid and simmer for another 7-8 minutes.

Before use, the soup can be whipped with a blender, which promotes better absorption of nutrients.

Vegetable salad

Dietary vegetable salad can be included in the menu when you lose weight on proper nutrition

For a diet salad you will need:

  • red and white beans - 200 g;
  • tomatoes - 1-2 pcs. ;
  • lettuce - 50 g;
  • corn - 150 g;
  • parsley and dill - 1 bunch;
  • vinegar or lemon juice - 1 tbsp. l.

Preparation:

  1. Pre-cook the beans until soft.
  2. Add the diced tomatoes.
  3. Add chopped greens, lettuce and corn kernels there.
  4. Season with vinegar or lemon juice.
  5. Taste and pepper.

It is not recommended to take canned vegetables - preferably fresh or frozen.

Barley porridge with mushrooms

Barley with mushrooms can be easily and quickly cooked in a slow cooker, while it turns out to be tender and satisfying. The recipe is suitable for slimming people and vegetarians.

Ingredients:

  • pearl barley - 200 g;
  • water - 3, 5 cups;
  • mushroom - 0, 5 kg;
  • onion - 1 pc. ;
  • vegetable oil - 20-30 ml;
  • salt pepper.

Preparation:

  1. The groats are washed, poured with water and soaked for 5-6 hours or overnight.
  2. In the morning, drain the liquid, put pearl barley in the multi-boiler bowl and pour fresh water.
  3. Finely chop the onion, cut the mushrooms into plates and fry lightly in vegetable oil.
  4. Put the frying in the bowl, salt and pepper.
  5. Set the desired mode.
  6. After the final signal is opened and mixed.

When serving, it is allowed to add a piece of butter to each serving.