This tale is about how to make a menu of proper nutrition, which is suitable not only for losing weight, but also for improving well-being, raising tone and good mood. How to provide recipes for every snack to eat only useful products? Is it possible to make proper nutrition so attractive that we no longer return to fast foods and “goodies”, because of which we accumulate fat under the skin and cholesterol in the vessels?

Hello friends! We all know that our body at different stages of life needs a different ratio of ingredients. How to not stand too long in the kitchen, but at the same time provide for the needs of everyone, from toddlers to grandparents? What can be done to make food healthy for the whole family? At first glance, the task seems difficult. But is it? It's time to deal with the menu of proper nutrition.

Let's understand the concepts

Proper nutrition menu

Useful and harmful types of food

Judging by the speed with which new fast food chains appear in large cities, we have not yet fully realized the damage that these establishments do to our health. And it's not just about being overweight. Eating improperly, you can upset digestion, get problems with the liver, heart, kidneys and other organs. The greatest danger of fast food combines (all these McDonald's and Burger Kings) is for children. Everything is so delicious and pretty! How can a child not be tempted?

The menu of proper nutrition should not be less attractive. It simply must remain tasty and healthy at the same time! But a number of products are better to exclude. I will give a small table of the most common useful and harmful products, without touching on the exotic and expensive ingredients.

Table of products and dishes.


A lot of things can be easily and safely prepared at home, from available products. For example, everyone's favorite mayonnaise. Here is the easiest recipe:

• egg or egg yolk;
• 70-100 g of vegetable oil, preferably olive;
• half a teaspoon of salt;
• a teaspoon of sugar;
• a teaspoon of lemon juice;
• spices to taste and as desired.

We put a raw egg, sugar, salt in a container and pour oil. Grind with a blender. Add lemon juice and spices (for example, mustard powder, pepper) and grind more. If the mayonnaise turned out to be liquid, it means that there is not enough oil.

You yourself understand that the menu of proper nutrition for a woman or a man, a child or a grandmother does not mean that you sit on it for 30 days or six months, and then start to eat anything. You need to make a diet that you can stick to all your life, without burdening yourself with unnecessary prohibitions.

As a budget option, you can choose recipes in which expensive products are replaced with cheaper ones. The most important thing is that the food remains varied and contains all the necessary and useful substances.

Another tip: try not to eat yesterday's reheated food. If something is left, it is better to make a cold dish out of yesterday. Better yet, prepare for the day.

Observing simple recommendations, you can get rid of chronic sores, bring weight back to normal. If you are still in doubt, come to our Online Healthy Body Academy . You will see for yourself how important it is to eat well. The menu of proper nutrition will no longer seem like a whim or something unattainable to you. And in addition to everything, you will save yourself from any chronic ailments and move back to the “Health” zone

That's all for today.
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And drove on!

Is sickness a problem? Certainly yes. Why are we sick? People rarely think about the nature of such a phenomenon, often “attributing” all their diseases to a genetic predisposition, bad ecological situation, the artificiality of products, and simply - an unfortunate fate. However, the reason for the appearance of ailments is sometimes much simpler - the lack of a nutrition culture, namely: overeating, starvation, an unbalanced diet, consumption of junk food, and so on. You will be surprised, but proper nutrition is a “medicine” included in the course of treatment for many diseases, as well as a kind of “vaccination” against all sorts of ailments. How to make a proper nutrition menu and comprehend the food culture?

Step #1 - Learn to Recognize Hunger

Oddly enough, many people sometimes cannot explain why they want to eat. "How is this possible?" You will be surprised, and completely in vain. Remember how often it happens that you overeat, succumbing to the general mood that reigns during the feast, or the annoyance that gnaws at you in the evenings due to unfulfilled desires, or the fear that you will not be able to cope with something at work? Even when there are foods for proper nutrition in your refrigerator, you are still looking for something special - delicious, in order to calm your appetite.

You are crazy about fast food and sweets, and your menu sometimes consists of hamburgers, pizza, Coca-Cola, chocolates and cookies. Have you noticed such "sins"? So, the correct diet is unfamiliar to you, most likely for the reason that you do not know how to recognize hunger. And how to learn it?

• Hunger and appetite are different needs of the body.

Many people confuse these concepts and therefore overeat. Hunger is the "SOS" signal given by the human brain when your body needs "refueling" - replenishment of nutrients. Appetite is a kind of whim, your hidden desire to treat yourself somehow. To understand the difference between these two sensations, it is better to consider an example.

So evening. You feel like you want to eat. We cooked buckwheat porridge, grilled fish and ate. This, by the way, was an example of proper nutrition in the evening. We washed down dinner with herbal tea and went to read in anticipation of sleep. So you were hungry because you were satisfied with wholesome foods prepared in the right way. Second situation. You came home in the evening, look into the refrigerator, you see buckwheat, steam cutlets, vegetables, fruits there, but you don’t want to eat it all.

You get pizza, Pepsi Cola, a heavy slice of buttercream cake, and then another bag of chips while watching a TV series and a pack of ice cream in bed while surfing the Net. This is a vivid example of satisfying your appetite on the principle of "tasty and a lot." Conclusion: if the proper nutrition menu does not satisfy you, then you are not hungry, but follow your whims.

Often (about half the time) people confuse these two sensations. How to learn to distinguish them? It's simple: every time you want to eat, drink a glass of water, if after 20 minutes you are still hungry, then you can sit down at the table. "Why drink so much?" - you ask. Do not worry, for the normal functioning of the body, at least 8 glasses of water are required per day, but, you see, you don’t adhere to this norm ?!

Worth paying attention! Did you know that lack of water prevents the body from burning fat by slowing down metabolic processes? If you want to lose weight, you do not need a strict diet, proper nutrition, the menu of which includes one and a half liters of pure water - this is the best recipe for body shaping.

• Hunger is like a lack of nutrients.

When you are starving or your diet is not balanced properly, the body begins to give signals "SOS", but in a very original way - in "your language". How does this happen? For example, let’s say you crave chocolate.
What does this indicate? Your body lacks magnesium. "But why is he asking for chocolate?" - you are curious.

It's simple: the body is trying to get the right element with the product to which it is accustomed. Are you much less likely to spoil him with dishes with beans, fruits or hazelnuts, which are also rich in magnesium? So why be surprised if the body finds vital important elements in being present in your diet?! How to teach a "naughty" to get nutrients from the right food?

Focus on these signals - if you want:

1. muffins, which means there is not enough nitrogen, which you can find in meat, fish and nuts;
2. smoked meats, which indicates that you have a lack of cholesterol, so it's time to add avocados, olives and red fish to your menu;
3. fatty foods, due to lack of calcium, so you should pay attention to cheese, broccoli, legumes and sesame;
4. sour, which indicates a deficiency of vitamin C, the lack of which you can make up for with lemon, rose hips, cranberries, strawberries and kiwis;
5. sweet, because the body needs glucose, which you will find in fruits / berries and honey, and not in sweets, cakes and bars, as you might think.

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Step number 2 - change the diet

Before you know the diet of proper nutrition for a week, you need to accustom yourself to the optimal mode of eating. A healthy person needs to eat 4-5 times a day, making three-hour pauses between meals. The most proper nutrition: breakfast, lunch, dinner, plus 2 snacks.

It is forbidden to skip meals, but if this still happened, you should not catch up during the next meal by eating a double serving. The only exception is dinner. If you didn’t have time to eat in the evening, having come home by midnight, then go not to the refrigerator, but to the side of the bed. It is better to eat well in the morning than to load the stomach before going to bed. Moreover, a hearty breakfast welcomes proper nutrition, because it is a kind of “alarm clock” for the body that starts the metabolism.

The optimal time for a morning meal is 30-90 minutes after waking up. Around noon (depending on the situation) you should definitely have a snack, ideally fruit. Lunch must take place between 13.00 and 15.00. After a couple of hours, you can treat yourself to a tea party. As for dinner, the debate on this topic does not subside, since many nutritionists advise to stop eating in the evening from 19.00, but what about those who are on their way home from work at this time? It's okay if you eat later, the main thing is that the meal takes place at least 2 hours before going to bed.

It's important to know! What distribution of calories implies proper nutrition for every day? Breakfast should be 25% of the total food consumed per day, snacks - 10%, lunch - 30%, dinner - 25%.

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Step #3 - Learning to Eat Again

Why do some people, having learned the menu of proper nutrition for a month, rather quickly “leave the race”? Because it’s not enough to learn the list of allowed foods, you still need to modify the very process of eating. So, what basics do you need to comprehend?

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Step number 4 - compose the menu

Monday:

• breakfast - oatmeal, tea;
• snack - fruits;
• lunch - cabbage soup with a slice of black bread, a portion of baked meat;
• afternoon tea - cottage cheese casserole, tea with rose hips;
• dinner - buckwheat and grilled fish, salad.

• breakfast - scrambled eggs, crackers, coffee;
• snack - berries;
• lunch - borscht, cutlets;
• afternoon snack - yogurt;
• dinner - vegetable casserole, turkey.

• breakfast - oatmeal, coffee (you can with cream);
• snack - cottage cheese casserole;
• lunch - pea soup with crackers, hard-boiled eggs;
• afternoon snack - a handful of nuts, kefir;
• dinner - pilaf, salad.

• breakfast - millet porridge, herbal tea;
• snack - fruits;
• lunch - soup with chicken and vermicelli, bread;
• afternoon snack - cottage cheese soufflé with berries;
• dinner - beans with meat.

• morning - scrambled eggs with a slice of ham, coffee;
• snack - fruit jelly;
• lunch - broth with pies;
• afternoon snack - yogurt;
• dinner - turkey with fresh vegetables.

Sunday:

• breakfast - oatmeal, tea;
• snack - a handful of nuts, berries;
• lunch - soup to choose from, black bread, broccoli casserole;
• afternoon snack - cottage cheese pudding, coffee;
• dinner - rice with meatballs, salad.

Now you know what proper nutrition for a week should be. It is important to hold out this period, then it will become easier for you, as the stomach will decrease in volume, and you will get used to the new diet. Using the example given for a week, you can already imagine what proper nutrition will be like for a month. The main thing is not to include harmful products in the menu and follow all the above recommendations.

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Step number 5 - join the secret knowledge

Modern nutritionists not only develop menus, but also share secrets with their patients on how to reduce appetite and not “go astray from the true path” - healthy eating. So, what secret knowledge can be useful to you in an effort to maintain health, harmony and beauty?

Eating right isn't as difficult as you might think, is it?! As a reward for your patience and conscientiousness, you will receive excellent health and a perfect body.

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Video consultation of a professional nutritionist: how to eat right

By secret

Have you ever tried to lose excess weight? Judging by the fact that you are reading these lines, the victory was not on your side.

Perhaps I’ll start with what I’ve talked about and written about more than once: proper nutrition is not a diet and not a set of restrictions or prohibitions, but a balanced diet in which the body receives the “right” carbohydrates, fats and proteins in required quantity(no more and no less), which allows all organs and systems to work clearly and without interruption. Therefore, the menu of proper nutrition for weight loss should in no case be reduced to two apples and a glass of kefir, but should consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter - BJU ).

Yes, the question that haunts many who want to lose weight, I can’t ignore: “what’s wrong if, while keeping within my 1200 kcal / day, I can eat a bun / chips / hamburger / fried potatoes / mayonnaise sandwich ... "Of course, following a simple logic (if you spend more kcal than you eat), the process of losing weight will go on.

But we should not forget the main thing: the level of our hormonal levels depends largely on the amount of fats consumed (exactly those that our body needs the most: cold-pressed nuts and oils, fatty fish) and for the most part these are non-animal fats ( =saturated fat), which should be limited.

So, malnutrition leads to insufficient / excessive production of one or another hormone, which in turn leads to the destruction of bone / muscle tissue, poor metabolism, problems with the reproductive system, etc. Now, I think it’s clear why you shouldn’t replace the menu of the right food for rolls, "snickers", sausage - you indirectly affect the functioning of the endocrine system, provoking malfunctions in its work, i.e. improper production of hormones.

From " food waste» (fast food, all fried foods, mayonnaise salads, chips, muffins, in a word, food with high content fat and fast carbohydrates) by 80% increases the risk of developing gallstone disease! Why? .. It is crystallized cholesterol (90% of the stones are made of it!) That is to blame.

Also, the lack of a proper diet causes the “lazy stomach” syndrome known to many (heaviness, a feeling of satiety that is present for a long time (!), constipation) and, as a result, the inability of bile to enter the gastrointestinal tract (it stagnates in the gallbladder, forming “crystals”). "- future stones).

That’s all, returning to the question of why it’s not worth it, keeping within “your 1200 kcal” and at the same time not gaining weight, eat something that you can greatly regret in a few years (alas, this is an example of many relatives from my environment).

Proper nutrition: menu for weight loss

The basis of the diet

As part of a healthy diet, your diet should be based on vegetables, fruits, grains/legumes, lean meats, poultry, fish/seafood, and of course, dairy products.

From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, to make it tasty, beautiful, healthy and without harm to the figure.

You can learn how to distribute calories throughout the day (and not only) from. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the menu of proper nutrition for weight loss.

You can also calculate it yourself (which, by the way, are used by fitness gurus and nutritionists) your daily calorie intake. Remember that for weight loss it is enough to create a 20% calorie deficit. It is very important to stick to this figure, it is 100% guarantee of your success.

I propose to consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not belong to the “just cut and cook” category :)

Menu for weight loss. Day 1

Weekday menu

I’ll make a reservation right away: of course, it’s not at all necessary to eat porridge for breakfast on Monday if you have left or 🙂 You can change the diets of the days in places, I just offer an approximate menu (but with a clear calorie count and the correct distribution of BJU during the day).

Yes, the menu, of course, also implies that many simply do not have time to cook on weekdays. Therefore, it is better to cook porridge for breakfast (or steam it with boiling water) in the evening. By the way, try not to use “quick” cereals, cook whole grains: this is both healthier and a feeling of satiety for a long time (because there is more fiber).

I advise you to cook meat, poultry or fish for the future (2 days). I also advise you to cook containers with snacks on the eve. It's simple, you just have to want and get into the rhythm!

Breakfast

• Porridge (40 g dry) of your choice: oatmeal/buckwheat/barley/wheat/corn/brown rice ~ 136 kcal(based on 340 kcal / 100 g)
• Nuts or pumpkin seeds (15 g) ~ 83 kcal
• Dried fruits (for example, dried apricots, 20 g) ~ 44 kcal
• Boiled egg, 1 pc. (optional) ~ 80 kcal
• A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

total breakfast = 381 kcal

Snack 1

• A cup (250 ml) of kefir or fermented baked milk ~ 142 kcal OR soft cottage cheese 4% (without fillers, 150 g) ~ 129 kcal
• A small handful of nuts (10 g) ~ 55 kcal
• Apple (150 g) ~ 70 kcal

• Cottage cheese soft 4% (150 g) ~ 129 kcal
• Whole grain bread * (2 pcs = 10 g) with cheese (20 g) ~ 100 kcal

* It is not necessary to eat everything at once, you can “remove” those positions that are not of interest to you, or replace them with similar products (for example, replace an apple with nectarine, carrots, strawberries, persimmons, etc.).

Total snack = 229-267 kcal

Dinner

• Oven-roasted chicken/turkey breast (either sautéed or steamed, 200g) ~ 224 kcal
• Rice red "Ruby" or black * (50g dry) ~ 181 kcal
• Vegetable salad with olive oil (cucumber, tomato, pepper, herbs, radish, 200 g) ~ 100 kcal

* Rice can be replaced with any other cereal / legumes at your discretion (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.

total lunch = 505 kcal with rice (324 kcal without rice)

Snack 2

• Fresh vegetables or fruits with a low glycemic index - at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
• Cottage cheese casserole (no sugar; 150 g) ~ 141 kcal

Total snack = 189 kcal

Dinner

• Fresh vegetables, greens (sliced ​​or salad, 200 g) ~ 80 kcal
• Fish baked with thyme and rosemary (pink salmon (142 kcal/100 g), salmon salmon (138 kcal/100 g), tuna (101 kcal/100 g), mackerel (191 kcal/100 g), 150-200 g ~ 280-380 kcal(depending on the type of fish)

Total dinner = 360-460 kcal

Total for the day 1664 kcal (I summarized the calorie content of all meals without giving up any foods on the menu, taking into account the calorie content of the maximum serving).

Agree, the portions are rather big, there is always an alternative (some items can be abandoned, replaced or eat less so as not to overeat), and most importantly, you are full and satisfied all day, and every calorie has its place!

Menu for weight loss. Day 2

Weekday menu

"Other" types of flour (linen, spelled, chickpea,) will help you diversify yours and make them as useful as possible. It is advisable not to use premium wheat flour when losing weight (it is a “fast” carbohydrate, and besides, it is a “dummy” - there is no benefit or fiber in such flour).

Come up with salads by combining different vegetables (and fruits!), greens (radishes, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of leaf lettuce).

Learn to “deceive” your body: asks for sweets for dinner - prepare a “sweet” salad of apple, celery root and carrots (you can season with soft cottage cheese / natural yogurt or a spoonful of olive oil) ~ 50 kcal / 100 g. Also using, for example, you can make a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you get a kind of “evening treat” without harm to the figure :)

By the way, fiber (1-2 tablespoons) or (what is it) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a “brush” and removes it along with toxins and toxins).

I think it’s hardly worth repeating the simple rule “if you want to eat - drink water”, everyone has heard about it. When you eat fiber, be sure to drink more!

Which he is simply not able to withdraw, as long as the "wrong" food comes in huge quantities. As soon as the diet changes towards natural products for a living organism, the metabolism accelerates !!!

Junk food

Let's start with what is important to exclude from the diet. These are any purchased sausages and sausages, confectionery and flour products, mayonnaise, sugar, alcohol, chocolate (except bitter, from 70%), fast foods, premium bread, juices in tetra packs. Salt intake should be reduced to 4 grams per day, but not completely eliminated.

The right foods for weight loss

• fish must be included in proper nutrition menu: this is trout, horse mackerel, chum salmon, pink salmon. Fish should be fresh, young and medium in size;
• birdcomplements the list of basic correct products: this is a chicken (breasts and wings, without skin), as well as a turkey;
• meat: veal, beef. But the most correct product is the liver;
• fruit(about 5 pieces per day);
• dried fruits(almost any of them has healing properties). Prunes have a good effect on digestion and are useful for people with hypertension and heart problems, and dried apricots are a simple prevention of cancer;
• : all except salty, sweet and fried.
• vegetables: better raw or steamed, stewed or baked in the oven, up to 400 grams per day. Best Recipes - ;
• cereals;
• loaves;
• dairy products: , natural yoghurts.
• cheese natural: Dutch, Adyghe, mozzarella, gouda. It is better to choose non-spicy varieties of cheese and eat it up to 100 grams per day.

Golden Rule: it is better to eat more often, but in small portions than twice a day and "to satiety". Following this rule, we offer such a regimen of proper nutrition.

Sample menu of proper nutrition for weight loss for every day

Breakfast should be high in calories and filling. An approximate menu is as follows: oatmeal or any other cereal in milk, dried fruits, cheese, muesli, fruits, fresh juices, tea without sugar. Of course, you need to choose a couple of items from this list, you don’t need to eat everything at once).

Snack. 1 fruit or yogurt.

Dinner. Steamed meat or fish, baked or stewed. Garnish: rice, vegetables, buckwheat, coarse wheat pasta. You can cook light or.
You can add flavor to the dish with a bay leaf or a small pinch of any other seasonings: basil, oregano, marjoram.

afternoon tea. 1 fruit, kefir, yogurt, a few nuts or dried fruits (optional);

Dinner should be no later than three hours before bedtime. The menu is the same as for lunch, only slightly reducing the portion, the best option is, for example, Greek.

During the day, do not forget to drink healthy drinks and clean water 30 minutes before a meal and 2 hours after it.

The menu of proper nutrition for weight loss will be very useful for beautiful ladies forever striving for ideal forms. This menu of healthy eating is designed to give lightness and a toned body.

Principles of proper nutrition to lose weight

• To lose weight with proper nutrition, breakfast is a must. Even if you allow yourself too much during breakfast, during the working day there are plenty of opportunities to spend excess calories. As a rule, they do not turn into fat, which cannot be said in the case of the habit of plentiful lunches or dinners.

• It is necessary to allocate special time and devote it exclusively to eating. Only an organism focused on this activity can effectively deal with its digestion and assimilation. If the brain is busy solving some other problems, it is much more likely that some of the food will turn into fat for absorption sometime later, if hunger suddenly sets in, accumulating a reserve "just in case".
• For more, you should not rush while eating, as this is a kind of protection against overeating, because the signal about the onset of satiety always enters the brain a little later. If you eat slowly, he comes just in time.
• Slow eating allows you to better digest food - the stomach will be grateful for it. After eating, it is useful to sit for at least five minutes, giving the stomach the opportunity to really "get involved" in the work.
• You need to get up from the table with a feeling of slight hunger that you can eat a little more.

To lose weight, you need to eat less sugar, using honey instead, but also in small quantities.

It is better to eat no later than two hours before bedtime, and dinner should not be heavy. There are two reasons for that:

• sleeping with a full stomach is difficult;
• there is a possibility that the stomach "skalturit" and part of the food will process "in reserve", creating body fat.

To effectively lose weight with a healthy diet, of course, given the time of year. Water is necessary for the body for internal self-purification, because the dishes are washed with water, and not with tea, milk or compote.

If you are actively involved in sports and want to create an athletic figure for yourself, then the healthy diet menu can be supplemented with sports nutrition, for example, Weider fat burners. The substances contained in the capsules activate the metabolism and contribute to the accelerated utilization of fat from the body. However, before using any type of sports nutrition, you should always consult with a specialist.

In conclusion - how to organize a healthy diet for weight loss

To lose weight with a healthy diet, you should eliminate the psychological stress caused by following a particular diet. During the day, you need to eat, but so that there is no feeling of hunger. Hunger is the cause of stress, it has a negative impact on the psyche.

Properly organized nutrition helps to effectively get rid of extra pounds, contributing to weight loss, only if you spend more calories than you eat. Therefore, it is necessary to take into account the nutritional value of products, the balance of the daily diet.

You need to start eating right by giving up junk food, and not from the one that contains a lot of calories. It is this sign that the principles of healthy eating differ from all kinds of diets for weight loss.

The list of harmful foods is known: excessively sweet, fatty, high-calorie in large quantities, a lot of coffee,.

Delays the goal of losing weight eating fitfully during the day, plentiful lunches or dinners, eating in front of the TV or during the work process, when the feeling of hunger is quenched by a chocolate bar, a pie, a cup of coffee.

It is much more useful to satisfy the feeling of hunger with yogurt, eat more fruits and vegetables - carrots, radishes, vegetable salad with the addition of cold-pressed oil. Eat cottage cheese, drink tea. It is obvious that you will not get fat from these products, since they have few calories. They effectively satisfy the feeling of hunger, help to avoid discomfort and at the same time lose weight.

To lose weight, you need to create a calorie deficit in your body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, it is necessary to draw up a balanced nutrition menu for the week. Moreover, it must necessarily take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand, it is much easier for you to achieve your goal and eliminate the possibility of breakdowns.

Important features of menu planning

First you need to determine how many calories your body spends per day. You need to do this using a special calculator that can be found online. There you enter your details: age, height, current weight and level of your physical activity . The calculator then calculates individual value daily calorie intake, as well as BJU indicator. The latter will help to balance the diet and take into account all the needs of the body.

These data show how many calories do you need per day to save the current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers obtained, we draw up the proper nutrition plan we need for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when compiling the menu, namely:

Sample meal plan

Schematic diet

As an example, a daily calorie content of 1500 kcal is taken. If you play sports, then you need to slightly increase the caloric intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be as follows:

Diet foods for a healthy diet

To develop an effective meal plan, you need to clearly understand which foods are sources of protein, fat or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yogurt, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein foods, you need to focus on their calorie content. The smaller it is, the better. Milk should be taken without additives, that is, buy unsweetened.

A small amount of fat should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and greens;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These foods form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

• trans fats, that is, the so-called fast food;
• carbonated drinks, especially sweet ones;
• mayonnaise and other sauces;
• sugar and confectionery;
• semi-finished products (sausages, dumplings, etc.);
• alcohol and energy drinks.

Sample menu for the week

To develop a healthy diet for weight loss at home, you can use the above information. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As you know, they are ineffective and have a short-term result. The principle of diets is a strong calorie deficit. As a result, after strict adherence to such a diet, you will, of course, lose weight, but when you return to regular food excess weight will return quickly.

Proper nutrition is not a short-term diet, but a lifestyle you choose. It will have to be held constantly, so there is no point in chasing quick results.

The table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you need to consult a doctor. Weight will go away systematically, without sudden jumps.

Eating	The first	Second	Third	Fourth	Fifth
Monday	Buckwheat porridge, scrambled eggs, toast with butter	Yogurt without additives, apple	Soup with noodles, steam cutlets, vinaigrette	Cottage cheese with sour cream and herbs	Braised fish with onions and carrots
Tuesday	Wheat porridge, apple, toast with jam	Handful of dried fruits and nuts	Pickle, stewed chicken hearts, seaweed salad	Banana, toast with cheese	Omelette with broccoli and green beans, steamed chicken fillet
Wednesday	Cottage cheese casserole with vermicelli	Fruit salad	Buckwheat soup with mushrooms, meatball, lettuce	Smoothie with milk and kiwi	Lazy cabbage rolls, salad with funchose and vegetables
Thursday	Oatmeal pancakes, berries	Lavash roll with chicken and vegetables	Tomato soup, squid salad	Cheese toast and dried fruits	Vegetable casserole, stewed mackerel
Friday	Millet porridge with pumpkin, apple	Cottage cheese sandwich with herbs	Ukha, stewed cabbage with chicken	cereal bar	Chicken breast in kefir, tomato and onion salad
Saturday	Carrot casserole, banana	Bread with cheese, tomato and herbs	Soup with meatballs, broccoli salad with cheese	Leaf salad	Vegetable stew, fish cakes
Sunday	Omelette with spinach and herbs, toast with butter and cheese	Smoothie with milk and banana	Shchi, vinaigrette, steam cutlet	Curd balls	Boiled beans and lettuce

If you use the table above, you can make a diet menu for a week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. Salt is also better to limit. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water too. If you drink a glass of liquid every hour, then 1.5-2 liters will be completely collected per day. In addition, this way the body will get used to the regimen more easily, and a person will have a natural thirst.

Recipes for proper nutrition

In order not to break off from proper nutrition, and it was not burdensome for you, choose foods that you love. Finding recipes with them, you can make a delicious diet menu. Below are the most simple examples dishes. They are great for low calorie meals.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1-2 cloves;
• wheat flour - 5 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

Oatmeal pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l.;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then we grind the mass with a blender.
2. Add milk, eggs, salt, sugar. We mix everything thoroughly.
3. Pour the dough into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• fat-free cottage cheese (no more than 1% fat content) - 150 grams;
• sugar - 2 tbsp. l.;
• semolina or oat bran - 2-3 tbsp. l.;
• egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is impossible if a person has overweight. To lose weight, you need to completely change your lifestyle and, above all, nutrition. Healthy food can be not only useful, but also tasty. If you are serious about changing yourself, then nothing can stop your desire, and this article will be a good tip. We are sure that you will succeed!