There are few people who are satisfied with their reflection in the mirror. Diets help improve your appearance and health. Literally from Greek, diet is translated as a diet, a way of life.
Many diets have been developed to maintain beauty and health. But, it is optimal to create a menu yourself for a week of proper nutrition for weight loss.
Sample menus with recipes will help you navigate the selection of products, the organization of your diet and the regime of food consumption.
Proper nutrition for weight loss: general rules
A person gains excess weight gradually; you also have to get rid of it methodically. When losing weight, the body experiences stress. To reduce negativity, proper nutrition is necessary.
- Compliance with the regime. Food is taken at certain times with an interval of 3-4 hours between meals.
- Drink more fluids. Water accelerates the metabolism, eliminates toxins and promotes the absorption of food.
- Eat a varied diet. The diet includes foods that contain proteins, carbohydrates, lipids, vitamins and minerals.
- Balanced diet. When compiling the menu, the dimensions of BJU are respected. Increase consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fibers, which help cleanse the body without losing important micronutrients.
- Counting calories. To lose weight without harm, the recommended daily intake of calories for women is 1300, for men - 1600.
- Reducing the consumption of animal fats and fast carbohydrates. Abuse of these types of nutrients increases the risk of developing obesity and endocrine pathologies.
- Rejection of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods for weight loss
A healthy diet includes only healthy foods. Do not focus on the vitamins contained in vegetables and fruits. The menu should contain all the nutrients necessary for normal life.
Exact list of products:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: dietary poultry, beef, veal;
- fish: sea bass, merzi, salmon;
- seafood: squid, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with the addition of lactic acid bacteria: mature fermented milk, yogurt, kefir;
- garden crops, root crops;
- fruits of trees, bushes;
- greenery;
- nuts, seeds limited.
The list is extensive, you can cook a variety of dishes. The daily diet includes plant and animal foods and vitamins.
For greater benefits, try to consume vegetables and fruits in season.
Planning a healthy food menu
Reviewing your diet means changing your lifestyle, and they require creating a plan that you stick to in the future.
- Daily regimen. People haven't gotten up and gone to bed in the sun for a long time. A fairly high percentage of men and women work at night. There are also "owls" and "larks". These factors are essential in the breakfast and dinner schedule.
- Diet. Before creating a proper food menu, you need to decide on your goal. There is a diet for correcting weight and another for maintaining health. If you need to lose more than 5 kg, the menu is limited, but not sharply.
- Visual plan. The diet is planned for the week by the hour. It is more suitable for entering data into a table. This will allow you to monitor quality and quantity. The easiest way is to download a special application.
- Smooth transition. Changes are made without problems. Sharp calorie restrictions often backfire. When there is a lack of nutrients, the body creates reserves in the form of fat deposits. In the first week, it is enough to exclude harmful foods.
Weekly menu for men: features
Most men play sports or go to the gym. Increased loads and anatomical characteristics affect the diet.
The level of physical activity is the first thing to consider when drawing up a men's menu for the week.
The compiled menu may contain various products, but the diet must meet the following requirements:
- Ample breakfast. Energy consumption in men is on average 1/3 more than in women. Breakfast "washes" the body. A man's breakfast should be complete. They contain animal proteins, moly- and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Eat dinner 2 hours before bed. The group of products and the calorie content depends on a number of factors. During intensive training in the evening, you need to replenish the spent resource - eat protein and carbohydrates (mainly disaccharides and polysaccharides) in the right ratio.
- Strict calculation of protein intake. Protein is the building material of tissues. The stronger sex should consume it in larger quantities than women. But excess protein leads to increased uric acid formation and, as a result, kidney and joint pathology.
- Fats. Lipids play an important role in the formation of steroids. The daily rate for men is 25-30% of all nutrients consumed. Moreover, the consumption of vegetable fats is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
Approximate menu for weight loss for a week for 1500 kcal
Organizing the right food for a week for weight loss involves choosing foods based on their calorie content. The daily intake of 1500 kcal is suitable for men who want to lose weight or women who want to stay in shape. The diet is not strict, suitable for long-term use. If you count calories correctly, you can lose up to 3 kg in 7 days.
You should start eating right not on Monday, but from tomorrow!
Sample diet for a week:
| day | breakfast | DINNER | DINNER |
| The | omelette, rice porridge | soup, roast breast | steamed potatoes with salmon, kefir |
| of secondment | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | pepper baked trout | asparagus with herbs, baked fermented milk |
| IV | seaweed salad, tea | Lenten pickles, spaghetti | boiled breast, lettuce, juice |
| V | boiled egg, buckwheat | baked hawthorn with dried fruit, rice | cottage cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, stewed turkey | vinaigrette, juice |
Diet menu for the week (table) with recipes
Dietary food includes limited consumption of animal products. To speed up weight loss, reduce your daily calorie intake by 100 kcal. You can accurately calculate the value of energy using an online calculator.
| days of the week | breakfast | DINNER | DINNER |
| Monday | apple, 2 loaves of bread | soup with vegetable puree, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | fat-free beetroot soup, boiled rice | steamed fish, vegetable broth |
| Wednesday | muesli, bananas | barley porridge, boiled beef | salad with fresh vegetables, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apple | steamed cauliflower |
| Friday | corn flakes, juice | potato chips, bread | kefir, strawberries |
| Saturday | Omelet with herbs, chicory | tilapia kittens, cucumbers, peppers | Ryazhenka, oatmeal cookies |
| Sunday | vegetable casserole, tea | sorrel soup, turkey meatballs | cheese, cucumber |
Dietary foods are prepared simply and quickly. Potato cutlets will be liked by all family members.
The right food menu for weight loss for a week
When creating a healthy food menu for the week, you should adhere to two main goals: create a calorie deficit for weight loss by eliminating high-calorie foods from your diet, and provide the body with healthy nutrients. The basis of a proper daily diet should be foods rich in proteins (meat, fish, cottage cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide the body with energy without causing the accumulation of adipose tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which cause the rapid onset of hunger, weight gain and a constant feeling of fatigue.
Preference should be given to saturated fats of vegetable and animal origin (no more than 30 grams per day), since the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats include nuts, sunflower seeds and fatty fish.
Fundamental principles
- Eliminate prohibited foods and drinks from the menu.
- Drink the optimal amount of water per day (30 ml per 1 kg of weight).
- Maintain daily calorie intake (from 1200 kcal to 1600 kcal). To calculate the energy value of foods, you can use the calorie table.
- The amount of BJU in the daily menu should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the plate rule: half of the main part of the meal should be vegetables, and a quarter of each should be protein (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruit before 4: 00 p. m. , while sweets (honey, dried fruit) are allowed before 12: 00 p. m.
- Avoid overeating, as eating more food leads to an increase in daily calorie intake and slows down the weight loss process.
- Eat food slowly and chew thoroughly to promote proper absorption of nutrients.
- Control your salt intake, as excess salt leads to swelling.
What you can and cannot eat (table)
| Flour products | |
| Baking from whole wheat, rye, buckwheat, almond, oat flour without sugar | White bread made from premium wheat flour, sweet pastries |
| meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausage |
| bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, cod, narrow salmon, pike, pike perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollack. Seaweed, prawns, oysters | Salted, smoked fish, canned food, crab sticks |
| egg | |
| Boiled hard, in the form of an omelette, as part of dishes | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Store bought yogurt with additives, cheese with glaze |
| CROPS | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereal, semolina, brown rice. Peas, chickpeas, mung beans, lentils, beans | Instant oatmeal, sugar granola, white rice, oatmeal |
| Oil | |
| Olive, linseed, coconut, sunflower and other types of vegetable oils. Butter and ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Conservation. Mashed or fried potatoes |
| Fruits | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruits, apricots, kiwis. Limited: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmegs, pistachios, almonds (not more than 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 g per day) | Peanuts, raisins and dates in large quantities |
| dessert | |
| Honey, date syrup, sweetener, dark chocolate | Cakes, ice cream, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile, coffee, chicory, barley drink without sugar | Alcohol, carbonated sweet drinks |
How to create a menu
In order for food to be useful and contribute to weight loss, it is important to follow the basic rules for creating a menu for the week, taking into account the physiological needs of the body:
- consume a daily amount of protein (1-1. 5 grams per kilogram of weight), which is distributed throughout the day;
- for breakfast, it is recommended to prepare dishes consisting of protein and slow carbohydrates for a long-term feeling of satiety, for example, omelet and porridge, oatmeal with curd filling, etc. ;
- lunch should consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day is calculated individually depending on the daily routine;
- You should not eat food without feeling hungry, as eating even healthy foods without a physiological need leads to overeating.
Healthy food menu for the week
Monday
- Breakfast: sandwich with cereal bread, boiled eggs, hard cheese, coffee with milk;
- Lunch: turkey chops, boiled bulgur, vegetables, apples;
- Afternoon snack: cottage cheese casserole with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheese cakes (with bananas instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: liver pancakes, tomato and cucumber salad;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Afternoon snack: vegetable roll in lavash made from whole grain flour;
- Dinner: cottage cheese and protein casserole.
Thursday
- Breakfast: pancakes with whole grains, cottage cheese with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: 3 egg omelets with tomatoes, green tea;
- Lunch: roasted turkey with zucchini and bell pepper, quinoa, cherry;
- Afternoon snack: mashed banana-curd;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, salad with Chinese cabbage, apple;
- Afternoon snack: cottage cheese with yogurt and nuts;
- Dinner: baked champions, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchose with vegetables, fruit;
- Afternoon snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Is it possible to lose weight with the right food?
Basically, the right food is a balanced diet menu that allows you to provide the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not provide for very strict restrictions, it is difficult for a person to adapt to their observance.
After all, a balanced diet today is, unfortunately, a rarity. Most often, people abuse unhealthy foods such as fast food, sweets and processed foods, while healthy and tasty foods such as vegetable salads or sea fish appear only occasionally on the menu.
By consuming fast carbohydrates, which stimulate appetite and change eating behavior, one invariably gains excess weight.
But if you change your eating habits and formulate your diet according to the principles of proper nutrition, the extra pounds will not accumulate. If you slightly reduce your daily calorie intake, you can reduce your body weight.
To do this, you can replace high-calorie foods with low-calorie foods, as well as eliminate nutritious foods, replacing them with lighter ones. As a result, this regimen makes it possible to lose an average of 4 kg per month.
Consequences of poor nutrition
Systematic bad nutrition can lead to very serious health problems, which, in turn, have an extremely bad effect on the body.
Gaining excess body weight to obesity. Excess weight is not only an aesthetic problem. It provokes many diseases: in particular, it causes rapid wear of the joints, affecting the human skeleton and adversely affects the functioning of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor nutrition are often associated with a lack of minerals and vitamins very important for the body, which are not supplied in sufficient quantities with food. Very often, children and adolescents develop vitamin deficiency due to a wrong diet, which results in fatigue, decreased performance, irritability, etc.
Deterioration in appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull and the condition of nails worsens.
Basic principles of proper nutrition: important tips
Proper nutrition makes it possible to maintain health and even restore it. To do this, you must properly formulate a healthy diet for the week, making sure that the menu includes a variety of healthy foods that can provide the body with minerals and vitamins.
- The menu should include those products that meet the needs for certain substances. Their lack can promote the desire to eat junk food, as scientists have proven that an unhealthy desire to eat certain harmful foods can be associated with the lack of certain micronutrients.
- The caloric content of food should be controlled. Maintaining energy balance is very important, as it determines optimal body weight. The menu should be dominated by plant-based foods with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When creating a menu, you should choose products that contain a minimum of sugar and little fat. The normal amount of sugar per day is up to 50 g. However, ideally you should further reduce the amount of sugar consumed. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats - they are found in products containing hydrogenated vegetable oil.
- The best drinks in a healthy menu are those that contain a minimum of calories (green and herbal teas, rose drinks, etc. ). You should not drink too much liquid - the daily dose should not exceed 200 g per day.
- Every day you should consume a certain amount of food from five different groups to ensure the ideal balance of nutrients in the body and "supply" with sufficient energy. The first group of products are vegetables and legumes (about 300 g and 70 g per day, respectively). The second is berries and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (one serving of meat or fish dish, 2 tablespoons of nuts or seeds. The fourth group is grain products that preserve dietary fiber to the maximum (whole grain products, porridge, about 70 g per day) Fifth – low-fat milk and fermented milk products (about 200 g per day).
- It is also important to limit the amount of salt and overly salty foods. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. So, you should eat breakfast within the first hour after waking up, and dinner three hours before going to bed. During the day, it is important to provide two nutritious meals to avoid bouts of severe hunger and, accordingly, overeating during the main meals.
- You should be sure to drink enough fluids every day. Half an hour before meals, it is recommended to drink a glass of warm water.
- Convenience foods may be economical, but not healthy foods at all. They should be completely abandoned. You should also exclude soda, fast food, sausages, snacks, etc.
- It is recommended to eat carbohydrate meals in the first half of the day, proteins - in the second.
Healthy food menu for a week for a family
Age is also important - the menu for people of working age will differ from the diet for young children and the elderly.
And if an example of a healthy diet is taken as a basis, then it should be diversified so that all family members receive nutritious and sufficient food.
The right food, the menu for the week
So, to eat properly, you need to create a proper food menu and try to maintain this routine.
The easiest way is to plan a healthy diet during the week for your family or yourself.
When creating such a schedule, it is better to immediately buy food for the week, so that at the beginning there are no temptations to buy unhealthy food. Next, you need to create a weekly meal plan.
An example of proper nutrition for a week could be like this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 tablespoon of butter), fruit - apple or orange, coffee without sugar.
Snack: bran toast, cucumber salad and a boiled egg with 1 tsp. vegetable oil.
- Lunch: baked fish - 200 g, green salad (cabbage or green leafy vegetables with olive oil) - 150 g
- Afternoon snack: low-fat cottage cheese - 100 g, dried fruit - 50 g, tea.
- Dinner: boiled vegetables - 200 g, boiled chicken fillet - 150 g.
Tuesday
Breakfast: rye bread and 20 g of hard cheese, banana, coffee without sugar.
Snack: low-fat yogurt, 1 tsp. honey
- Lunch: vegetable soup or chicken broth - 200 g, salad with cucumbers, tomatoes or cabbage - 200 g.
- Afternoon snack: fruit of your choice, herbal tea.
- Dinner: boiled meat without fat (chicken, rabbit, beef) - 250 g, cucumber - fresh or pickled.
Wednesday
Breakfast: oatmeal - 150 g, 1 spoon. honey, banana, coffee or tea.
- Snack: nuts - 50 g, apple, tea.
- Lunch: pilaf with lean meat - 200 g, boiled vegetables - 150 g.
- Afternoon snack: cottage cheese casserole - 150 g, tea.
- Dinner: Boiled or baked cod - 200 g, cucumber, tomato.
Thursday
- Breakfast: rice with milk - 150 g, berries or fruits - 100 g.
- Snack: yogurt - 100 g, dark chocolate - 10 g, coffee.
Friday
- Breakfast: porridge with whole grains of your choice - 200 g, boiled eggs, cucumber.
- Snack: kiwi, 25 g of nuts, tea.
- Lunch: mushroom soup with rice - 250 g, toasted bread with 10 g of hard cheese.
Afternoon snack: cottage cheese (150 g) with 1 spoon. honey
Dinner: roast meat - 200 g, seaweed - 100 g.
Saturday
- Breakfast: omelet with two eggs, coffee.
- Snack: orange and banana.
- Lunch: baked potatoes in jackets, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt - 200 g, apple.
Dinner: baked apples - 2 pieces, cottage cheese casserole - 150 g.
Sunday
Breakfast: barley porridge (with 1 spoon of butter) - 200 g, coffee.
Lunch: boiled or baked vegetables - 250 g, boiled beef - 100 g.
Afternoon snack: seafood - 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets - 2 pieces, boiled rice - 100 g, rose infusion.
This is just one example of what healthy eating can look like throughout the week. But there is no strict menu in the proper nutrition system.
There are many recipes with photos on various sources that can be used to create a healthy menu. The main thing is to eliminate junk food and follow the basic principles.
Products can be replaced with others that match the composition and calorie content (a special interchangeability table will help with this).
conclusions
Proper nutrition is not a diet, but a lifestyle that allows you to eat varied and delicious, and at the same time feel good. It is not difficult to switch to it - just prepare for the changes and develop a menu for the week. Gradually the body will be rebuilt and the person will adhere to such principles with pleasure.