Content:

What are the basic rules and principles of correct healthy eating. How to properly organize your daily diet.

Remove fatty and sweet, add vegetables and fruits, lean meat and water… Why doesn't proper nutrition work? The menu for each day should be personal:

• meet the energy needs of the body;
• be balanced in proteins, fats and carbohydrates;
• create a moderate calorie deficit.

To fulfill the three conditions, you need to calculate the level of basic metabolism and determine the amount of BJU for each day.

What can be considered correct?

Proper nutrition is a diet that supports the maximum vitality of the body, which is manifested in sufficient energy, optimal appearance and health.

There are several systems that help to make the right nutrition for every day. Americans measure food in cups - 240 ml or 16 tablespoons, in which 15 ml, as well as in ounces, equal to 28.35 grams. Created Food Pyramid - Guide and Accessible example of a healthy diet for the day:

• 180 grams of cereals and baked goods, of which 50% must be products from raw cereals.
• 2.5 measuring cups of vegetables. Although the pyramid does not list the composition of vegetables, it is better to choose those that contain more fiber and less starch.
• 2 measuring cups of fruit. At the same time, you should avoid packaged juices, in which there is nothing useful.
• 3 measuring cups of dairy products (cheeses, cottage cheese, milk, kefir) with an emphasis on products with low fat content and without sugar.
• 160 grams of protein products, avoiding processed foods and smoked meats. Recommendations include lean meats, eggs, and legumes.

If the pyramid balances the diet of proper nutrition for each day in terms of food composition, then the rule of the palm determines the required amount without counting calories:

• The serving size of a meat dish or fatty fish is the size of your own palm without phalanges, and when it comes to low-fat (stewed, boiled) fish, then taking into account the fingers in each main meal.
• Complex carbs are about the size of a fist for women and two for men for breakfast and lunch.
• Greens and salads - a handful (two palms), and for vegetables such as broccoli, cabbage, beets - a fist-sized portion at each meal.
• Nuts - one handful per day, any other fats - not over size thumb on the first phalanx. A serving of cheese is two thumbs thick.
• Fruits or berries - one handful for the whole day, and chocolate - a piece that does not exceed the size of your own index finger.

Any healthy menu for every day works when eaten in the right quantities without overeating.

Steps to nutrition for slimness

Step #1 - Learn to Recognize Hunger

Appetite and hunger make us eat, but they act in different ways:

1. Hunger- this is an innate instinct that manifests itself after emptying the stomach 2-3 hours after eating with a feeling that comes "below the neck", slight discomfort in the abdomen. Accompanied by a drop in energy.
2. Appetite- a feeling coming "from the head" in response to a meal, a requirement to continue the banquet. It does not depend on the time that has passed after eating food and its quantity.

True hunger is recognized by several signs:

• comes slowly, for hours;
• manifested by rumbling and gurgling in the stomach;
• does not depend on the desire to eat a particular food.

Sometimes a glass of water is enough to quench the craving for sugary snacks, as people tend to confuse hunger with thirst. If an uncontrollable appetite arises, it is worth sitting down, relaxing and listening to the body for ten minutes, trying to understand the source of emotions that caused food cravings. Emotional hunger usually goes away if you keep yourself busy doing something interesting.

A healthy diet for every day, including planned meals with a break of no more than three hours, healthy snacks, virtually eliminates physiological hunger. The body receives fuel, minerals and vitamins on time, there is no weakness, depression. If the forces leave the body, and the weight stands still, then calorie intake may not be enough.

Tricks to protect against overeating:

• Put the fork down on the table before slicing the next piece of food. A slow rate of absorption will make you aware of satiety.
• The eyes “eat” more than the stomach, so it’s worth dividing the portion in half right away. Surprisingly, it turns out that halving the amount saturates no less.
• Touch food. At the table, do not immediately put a piece of food in your mouth, but stop and smell, then focus on texture, taste, try to describe the properties of food. So the brain will receive signals of satisfaction without automatically filling the stomach.
• Prick food with a fork instead of scooping it up. This will allow you to feel every bite and focus on the process of consumption.
• Turn off your TV, phone or computer. Multitasking makes you eat 14% more.
• Drink a glass of water thirty minutes before a meal. Such a trick will extinguish the false signals of hunger associated with waiting for a meal.
• If you can't say no to yourself, clench your hand into a fist, which will help your brain assess the situation, hunger, and how much you've eaten.

Step number 2 - change the diet

Proper nutrition helps fight emotional cravings. The absence of long intervals between meals, eating according to a schedule that provides breakfast, lunch, dinner and 1-2 snacks controls hunger.

Benefits of regular meals:

• easier to stop and not overeat;
• easier to plan the menu;
• reduced desire to eat between meals;
• reduced need for high-calorie snacks.

Work schedule, household habits, stress, temptations can disrupt the correct rhythm of nutrition. No time for lunch, no appetite in the morning, no time to cook at home.

It is easy to overcome fictional barriers:

1. Carve out at work just 10 minutes for lunch for the health of a lifetime.
2. Eat a banana or an apple on the way to work when there was not enough time for breakfast.
3. Develop a new morning breakfast habit gradually, with small portions.

If you follow the plan, it's easier to stay within the calorie limits of the diet and refrain from the temptation to intercept sweets. Even a slight deviation from the program will allow you to return to your plan and correct your eating behavior.

Step #3 - Learning to Eat Again

First you need to make a picture of your own nutrition, namely, to keep a food diary for a week, recording the amount and volume of food. It is worth making notes about your own well-being throughout the day to see the effect of emotions on eating behavior.

Consider the following helpful tips:

• Get acquainted with the rule of a balanced plate, in which there is a place for cereals, vegetables, fruits, protein and dairy foods.
• Eat often and in small portions to avoid strong feelings of hunger and supply glucose to the brain to curb cravings for unhealthy foods.
• Be sure to bring food in containers for lunch and snacks to prevent starvation and the need to grab something on the go.
• Try to find like-minded people in the work or study team to make it easier to maintain healthy habits.
• Ask your parents/wife/acquaintances to split a late dinner in advance that you can't avoid for some reason to prevent overeating at night.
• Do not skip breakfast, which will allow you to better manage your hunger and control food throughout the day.
• Take a multivitamin complex to improve mental health. The composition should include vitamin B12 or folic acid.
• Consume omega-3 fatty acids in capsules or drink a spoon linseed oil on an empty stomach or in the evening to stabilize mood and get useful elements.
• Drink more water, stay hydrated. Limit consumption of caffeinated beverages, which cause stimulant effects and subsequent declines in energy and mood levels.
• Use fresh fruits, homemade yogurt with sugar-free berries, low-fat cheeses, almonds and walnuts, hummus to increase energy as snacks.
• Avoid processed foods with sugars that cause a temporary energy boost and subsequent sugar cravings.
• Choose complex carbohydrates in the form of cereals, vegetables, whole grain bread, supplement with a portion of protein foods for long-term satiety.

Step number 4 - compose the menu

A person who is used to eating chaotically has little idea of ​​a healthy diet for every day. The menu is created using folding simple elements: protein, fruits, vegetables, greens, starches and grains, protein snacks and fats. For example, when consuming 1200-1500 kcal per day, the nutrition scheme will look like this:

1. Breakfast: protein + cereals + fruits or vegetables.
2. Snack: fruit.
3. Dinner: protein + starchy vegetables / grains + greens + fats.
4. Snack: protein + fruit or vegetable.
5. Dinner: protein + vegetables + greens + fats.

If you need to increase calories, then increase the amount of protein for lunch or dinner, as well as a serving of vegetables.

An approximate menu of a healthy diet for a day for weight loss looks like this:

1. Breakfast: an omelet from an egg and two proteins with bell peppers, tomatoes and oatmeal.
2. Snack: apple or orange.
3. Dinner: beef stew with green beans, cucumber and tomato salad with olive oil, cereal bread with curd cheese.
4. Snack(afternoon snack): low-fat yogurt with fresh or frozen blueberries.
5. Dinner: steamed chicken cutlets with stewed vegetables, lettuce with nuts.

We determine the serving size for blocks of various products:

• Protein serving includes 250 g fat-free homemade yogurt, kefir or cottage cheese, 85 g lean meat, 100 g lean fish or seafood, a serving of a protein shake, a whole egg and four egg whites without yolks.
• fruit portion provides 80 g of fruits or berries, one medium-sized orange or banana, a handful of dried fruits.
• Vegetables(with the exception of corn, peas, potatoes) provide a portion of up to 100 g or an unlimited amount of greens.
• Starchy vegetables or grains: 150 g of buckwheat, oatmeal, beans, lentils, peas, one and a half medium boiled potatoes, 250 g of custard muesli or oatmeal, two grain breads.
• Fats are considered flavor enhancers that create the texture of the dish: 2 teaspoons of vegetable oils, a handful of nuts, 15 g of grated cheese, 30 g of low-fat sour cream.

Protein snacks help curb hunger throughout the day. You can have a snack with fried chickpeas, drink a glass of low-fat milk, eat up to 60 g of hummus, half a glass of low-fat cottage cheese, up to 30 g of cheese.

In unlimited quantities we use:

• vinegar;
• herbs and spices;
• onion and garlic;
• lemon;
• Red pepper;
• soy sauce;
• mustard to add flavor to dishes.

Step number 5 - join the secret knowledge

How to implement the plan? Now that there are a lot of new food requirements in my head, we need to simplify and streamline the process. Helpers in the kitchen are:

• Kitchen scales for weighing ingredients or a measuring cup, a tablespoon and a teaspoon.
• Table of caloric content of products with distribution into proteins, fats, simple and complex carbohydrates.
• A table of products with a glycemic index, which means the rate of absorption into the blood. For weight loss, we focus on low GI foods that keep you full for a long time.

It remains to take a notebook, paint the days of the week in rows, and three main meals and snacks in columns. We mark meals when there is time for cooking and when you need to prepare in advance, taking a container with you. Near each breakfast, lunch and dinner, we write the amount of BJU in grams for the main reference point. Then we count the number of first courses, meat, side dishes, salads, snacks.

Having determined the quantity and composition of the menu, we begin to compose or look for useful recipes. To diversify proper and healthy nutrition for every day, we add 4 new dishes found in fitness groups every week:

• we are looking for dishes with calorie content and the indicated BJU per serving;
• we are looking for useful components, weighing when cooking, calculating BJU.

Eating right is not only healthy!

Proper nutrition is a way to manage time and costs. Shelves of sugary sodas, ice cream, chocolate bars and desserts will soon look like food for people who don't value health. The science of reading labels eliminates harmful purchases, one has only to see the amount of sugar and palm oil in the composition.

Knowing the list of dishes for the week, you can write out the necessary products and stock up for the future, strictly planning the budget.

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Nutrition guide for health and weight loss, menu options

Proper nutrition is a diet that contributes to the normal functioning, development and renewal of body cells. This concept does not set strict restrictions on the formation of the menu for every day, but only indicates the principles that help to eat fully, variedly and with health benefits. Therefore, not all diets can be attributed to PP.

For additions and comments, the site thanks Lilia Karpusevich @lily_karpussevich - President of the National Association of Nutritionists and Nutritionists of the Republic of Kazakhstan. Lilia is a professional nutritionist of the "elite" category, food coach. More than 8 years of experience in the field of fitness, more than 5 years in the field of nutrition.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on the sides and hips, men - of the "beer belly", and professional athletes use diets to "dry" the figure for the competition.

There are also those who are forced to turn to nutritionists for serious nutrition-related diseases. All are united by one thing - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the right psychological attitude. You should not aim for severe restrictions and the rejection of your favorite products.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!

At first, you should not even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. So you "accustom" the stomach to small amounts of food.

Divide the daily ration into 3 main meals and 2 snacks, or 5 equal meals. Fractional meals will help to cope with a strong feeling of hunger.

At the same time, gradually reduce your sugar intake. For example, put in tea not 3 tablespoons of sugar, but two; eat not a whole piece of cake at a time, but half. Thus, you will not feel deprived and will soon get rid of "gluttony".

Approach physical activity carefully. Your task is to smoothly “turn on” the body into an active lifestyle, and not exhaust yourself on simulators. If fitness classes are not available, do simple exercises for fast weight loss at home. But do not immediately rush to twist the hoop at the waist or jump rope. Jumping will create a dangerous strain on the joints, if any. excess weight. Start small:

• walk more, walk in the park;
• use stairs instead of elevators.

In the gym, do light cardio workouts:

• exercise on an exercise bike, ellipse;
• walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact calories for each serving. On the Internet, you can find food calorie tables. Compare your daily ration with the data found and calculate the excess.

In order not to be mistaken, first determine the individual need for calories. To do this, we recommend using the Mifflin-San Geor method. The scoring scheme for women is as follows:

• multiply your own weight by 10;
• add your height multiplied by 6.25 to the resulting value;
• subtract 161 and age multiplied by 5 from the resulting figure;
• multiply the final value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70 × 10 + 170 × 6.25 - 30 × 5 - 161) × 1.2 = 1742 kcal

For convenience, use the calculator and substitute your data:

The coefficient "1.2" indicates physical activity. In the given example, it is minimal (sedentary work). If you play sports, the coefficient will be different:

• low activity - 1.375 (light exercise, training 1-3 times a week);
• average - 1.55 (intensive training, 3-5 times a week);
• high - 1.725 (intensive daily training);
• extreme activity - 1.9 (strength sports, hard physical work, daily training).

For men, the formula is different:

• multiply the weight by 10;
• add the height multiplied by 6.25 to the value obtained;
• subtract the age multiplied by 5 from the resulting figure;
• add 5;
• multiply the total by 1.2 (or other suitable factor).

Example: male, age 32, weight 80 kg, height 193 cm, 5 intense workouts per week:

(80 × 10 + 193 × 6.25 - 32 × 5 + 5) × 1.55 = 2869 kcal

Calculator:

So you've calculated your individual calorie requirement. What's next? For fast weight loss, reduce the value obtained by 20%. The final figure will be your guideline in building a diet.

The right combination of BJU

An important principle of a healthy diet is balance. That is, the menu should contain proteins, fats, carbohydrates. Do not exclude any of these nutrients from the diet. But in order to achieve different goals, BJU should be correlated in different ways:

• Slimming. To get rid of extra pounds, you need to limit your carbohydrate intake. It is they who are primarily deposited in the form of subcutaneous fat with a lack of physical activity. The recommended ratio for fat burning: proteins - 30%, fats - 25%, carbohydrates - 45%.
• A set of muscle mass. It is known that athletes need more calories for muscle recovery and growth. So their diet should mainly consist of carbohydrates. Recommended ratio in this case will be as follows: proteins - 20%, fats - 30%, carbohydrates - 50%.

Lilia Karpusevich: “Muscles grow on carbohydrates. It is necessary to regularly replenish glycogen stores with carbohydrates. If we increase our protein intake, the body will still turn the excess into glucose for energy.”

Professional bodybuilders use the extreme BJU ratio - 60/20/20, respectively, to prepare for performances. But such a scheme is contraindicated. ordinary people and novice athletes.

Eating plant foods

Fresh vegetables, fruits and greens should be in the diet for any type of diet (in the absence of medical contraindications) in order to saturate the body with essential vitamins and minerals. Fiber, which is part of these products, improves the functioning of the gastrointestinal tract.

In addition, plant foods stimulate intestinal motility and improve digestion, which contributes to the regular removal of harmful substances from the body, helps in losing weight and strengthens overall human health.

Eat at least 400 grams of fresh vegetables and fruits per day.

Cooking rules

Not only the quality of the products is important, but also the way they are prepared. Harmful are: smoking, frying, deep-frying. If you want to be healthy and beautiful, steam your food (for example, in a slow cooker), bake or boil it. You can use the grill occasionally.

Eat plant foods raw. If you subject vegetables and fruits to heat treatment, some of the nutrients will be destroyed. At the same time, do not leave seasoned vegetable salads for the next day. Cook small portions at a time.

Liliya Karpusevich: “If you have stomach problems, it is better to stew or bake. For example, in thermally processed tomatoes and apples, the concentration of acids is reduced, which is suitable for erosive gastritis and cholecystitis.

Menu options for the week

Every person has food preferences. Therefore, there are many menu examples. We offer two options for a diet for a week: the first - balanced - for people who want to eat as healthy as possible; the second - dietary - for athletes seeking to reduce body fat.

Nutrition plan for maintaining weight and promoting health

1 - breakfast, 2 - lunch, 3 - afternoon tea, 4 - dinner.

Monday:

1. Oatmeal porridge, cheese and butter sandwich, tea.
2. Vegetable soup, beef cutlet, green salad.
3. Casserole of 2 eggs and cauliflower.
4. Boiled chicken fillet, baked vegetables.

1. Muesli with milk, apple.
2. Vegetable soup, potato casserole with minced meat.
3. Curd with raisins.
4. Boiled salmon, salad of vegetables and herbs with butter.

1. Millet porridge, dried fruits.
2. Chicken soup with vermicelli, pilaf with meat.
3. Cottage cheese casserole with raisins and honey.
4. Cabbage rolls with minced meat.

1. Fried eggs from 3 eggs, black bread, pear.
2. Chicken soup with vermicelli, goulash.
3. Cottage cheese, a glass of kefir.
4. Fish meatballs, cucumber and tomato salad with sour cream.

1. Barley porridge, cheese and butter sandwich, tea.
2. Ukha, naval pasta.
3. Cottage cheese casserole with raisins.
4. Baked red fish, stewed vegetables.

1. Muesli with milk, pear.
2. Ukha, roast pork and potatoes in pots.
3. Sweet pies, tea.
4. Baked chicken with spices, stewed vegetables.

Sunday:

1. Fried eggs from 4 eggs, toast with butter - 2 pieces, tea.
2. Meat pie, tea.
3. Cottage cheese, a glass of kefir.
4. Pork cutlets, fresh vegetable salad with vegetable oil.

Lilia Karpusevich: “We choose whole grain bread. It's high in fiber, which lowers the glycemic index and makes you feel fuller for longer."

Weekly meal plan for weight loss athletes

1 - breakfast, 2 - snack, 3 - lunch, 4 - snack, 5 - dinner.

Monday:

1. Oatmeal with milk, green apple.
2. Meat broth, boiled fish, green salad.
3. Natural yoghurt with fresh fruit pieces.
4. Steam cutlets, stewed vegetables.

1. Two toasts with butter, white of 2 boiled eggs, tea.
2. Vegetable salad with sour cream.
3. Pilaf with chicken.
4. Cottage cheese casserole.
5. Boiled chicken fillet, stewed cauliflower.

1. Muesli with milk, pear.
2. A handful of nuts.
3. Boiled pink salmon, baked vegetables.
4. A glass of kefir, a handful of dried fruits.
5. Cabbage rolls with minced meat.

1. Fried eggs from 3 eggs (1 yolk), ham sandwich, tea.
2. Fruit salad with yogurt.
3. Vegetable soup, steamed pork cutlets, green salad.
4. Cottage cheese.
5. Vegetable and seafood salad with vegetable oil.

1. Omelet with milk, orange.
2. A glass of natural yogurt.
3. Beef goulash, vegetable stew.
4. Kefir, banana.
5. Baked red fish with broccoli and asparagus.

1. Cheesecakes with raisins and sour cream, tea.
2. A glass of milk, oatmeal cookies.
3. Braised beef with rice, vegetable salad.
4. Cottage cheese casserole.
5. Stewed liver, fresh vegetable salad with butter.

Sunday:

1. Rice porridge with milk, toast with butter and cheese, jelly.
2. Orange, apple.
3. Spaghetti durum wheat, boiled cod.
4. Cottage cheese, a glass of kefir.
5. Boiled beef, stewed vegetables.

Lilia Karpusevich: “Fat-free dairy products increase insulin. This hormone promotes the accumulation of fluid in the adipocyte (fat cell) and prevents fat burning. Therefore, it is better to choose milk 3.2-5%. The fat component in this case acts as an inhibitor.

Tip: while on a diet, treat yourself once a month to small indulgences: a slice of pizza, your favorite dessert, etc. This will make it easier for you to tolerate restrictions.

harmful products

Now let's figure out what foods you can refuse to speed up weight loss and improve well-being. Note that the list below is a recommendation and is needed only as a general guide. If you, for example, cannot imagine life without sweet coffee in the morning, replace sugar with a natural sweetener. Or, instead of fast food burgers, make delicious sandwiches at home.

• Sweet carbonated drinks. These products contain dyes, flavors, preservatives that adversely affect the gastric mucosa. In addition, "soda" contains a huge amount of sugar.
• Snacks (chips, crackers, french fries and others). Such snacks are cooked in a lot of fat, so all that the body can get is carcinogens, extra calories, excess fat and salt.
• Fast food. Most fast food dishes are based on white bread, questionable meats and fatty sauces. And all this is flavored with a large number of flavor enhancers and salt. Naturally, with such a combination, there is no question of any benefit to the body.
• Sausages. The chemical industry has long learned to pass off substandard meat production residues as a natural product. Therefore, most often you get ground cartilage and skins under the guise of sausage or ham.
• Mayonnaise. This sauce mainly consists of fats, vinegar and salt, which is bad for digestion.
• "Quick" lunches - soups, mashed potatoes, noodles, which are enough to pour boiling water for readiness. Such food is not suitable for a healthy diet, as it contains low-quality ingredients and a set of chemical additives.
• Sugar, products made from white flour. We recommend gradually abandoning confectionery. The combination of sweet and flour enhances the negative effect on the figure.
• Packaged juices. It has been proven that such drinks practically do not contain the necessary vitamins and, in fact, are sweet "water" with the aroma of fruits.
• Alcohol. Alcoholic beverages, when abused, destroy internal organs person. And the gastrointestinal tract and liver are the first to suffer. In addition, alcohol is very high in calories, which is reflected in the figure. Scientists allow you to drink a glass of good red wine at dinner, but not more than 1-2 times a month. And when working on fat burning, it is better to completely exclude alcohol.

Lilia Karpusevich: “Sugar from carbonated drinks is quickly absorbed due to carbon dioxide. This adversely affects the work of the pancreas and contributes to the appearance of cellulite in the beautiful half of humanity. In sausages, unscrupulous manufacturers use dehydrogenated vegetable fats, dyes and preservatives. This leads to the development of cholesterol plaques in the vessels and allergies, up to intoxication. Drinking alcohol lowers testosterone levels in men, which increases the risk of infertility and impotence. Also, alcohol promotes muscle catabolism in both sexes and an increase in subcutaneous adipose tissue due to hidden calories, reducing fat burning to zero. For comparison: 1 ml of alcohol - 7 calories, 1 ml of oil - 9 calories.

Be careful with muesli. On the one hand, this useful product consisting of cereals and dried fruits. On the other hand, many manufacturers often add sugar and chocolate to the composition, which greatly increases the calorie content of the dish.

• Don't starve yourself. Eat an apple or some nuts. When losing weight, be careful with nut mixtures - one handful of 350 calories is one meal.
• Drink more water. Liquid helps to cope with hunger and removes unnecessary substances from the body.
• Instead of "soda" prepare freshly squeezed vegetable or fruit juice. But don't get carried away if you're losing weight. There is no fiber in fresh juices (cake), respectively, you drink pure sugar, and these are extra calories. One glass of orange juice - 250 calories.
• Replace coffee with green tea or a chicory drink.
• Eat varied. A diet consisting of chicken breasts and vegetables will quickly get bored.
• Keep a diary where you record your weight loss results. Visual indicators will be an additional incentive.
• Check the ingredients in the store. Avoid substitutes, preservatives, sweeteners, flavor enhancers.
• Replace confectionery with honey and dried fruits (but not more than 30 g per day).
• Don't be afraid to spend big on your diet. You can make an inexpensive and affordable diet that fully satisfies the needs of the body.
• Get creative. Cooking doesn't have to be just about cooking. Try to make even the simplest dishes tasty and unusual.
• Take up sports such as bodybuilding. You will have another reason to eat right. Choose workouts to your liking, you will not be able to do something that does not bring pleasure for a long time.
• If you work in an office and don't have the opportunity to go home for lunch, take a vegetable salad in a lunch box and a bottle of clean water with you.
• Give yourself permission to relax a little during the holidays. Eat a slice of cake or your favorite pizza. You won't get better from this, but you will feel much better.
• Drink a glass of cool water half an hour before meals. This way you will reduce your hunger.

It may seem that sticking to a healthy diet is extremely difficult. It's really just a fear of something new. It is believed that in order to achieve success in any business, it is necessary to get out of the personal comfort zone and start acting differently. So, you want to be healthy, beautiful, fit? All in your hands! Start eating right, soon you will notice amazing changes in your life!

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Would you like to prolong your youth and health? Then you just need to know how to eat right. It is worth starting the study of the basics with the words of Hippocrates: "Food should be our medicine." Plus, proper nutrition allows us to stay healthy, which means beautiful, young and not face the problems of excess weight, cellulite or premature aging.

A balanced diet energizes the body, and physical work or sports make it strong, able to resist viral infections and other sources of disease.

In youth, the foundation of health is laid. It can be strong as a stone or fragile as sand, then in adulthood people become weak and sick. If you dream of a healthy life without diseases, learn how to eat right.

3 rules of proper nutrition

• Rule #1: A proper diet consists of many different foods from each level of the food pyramid. Monotony in food does not provide the body with all the necessary nutrients. The menu for every day should include products of all colors (the more of them, the better for health).
• The second rule: the menu for each day includes the correct amount of products from each level of the food pyramid. Only in this way can you get all the calories and nutrients necessary for normal growth and development.
• Rule Three: You can't eat too much of one kind of food. This leads to digestive disorders or other complications.

What is a balanced diet

How to eat properly to provide the body with everything it needs? Let's start with the main one. Fruits and vegetables provide vitamins and antioxidants, dairy products provide minerals, meats, beans and beans provide protein, and grains provide fiber and healthy carbohydrates.

A balanced diet for every day includes 30% vegetables, 20% fruits, 20% carbohydrates (starch such as wheat, rice and corn, etc.), 20% protein (which is found in meat, beans, legumes, etc.). .) and 10% dairy products.

Bad and good eating habits

Don't skip breakfast. In the morning, the body needs food in order to provide it with energy. If you do not eat in the morning, your metabolism slows down, which means that you gain excess weight (not in the form of muscle tissue, but of body fat).

Learn to drink plenty of water and a glass - two freshly squeezed juice, such a habit will have a positive effect on health and appearance. Still, other drinks are harmful, especially store-bought fruit juices, in which there are only dyes, sugar and a lot of other chemicals.

Do not buy chips, margarine, frozen foods, white bread, candy, etc. All of them lead to weight gain and destroy health.

How to eat right - menu for 1 day

A successful day starts with a good breakfast, which should include a healthy source of protein and plenty of fiber. This combination will help satisfy your hunger and keep you feeling full until lunch. Protein can come from low-fat dairy products, nuts. Eggs are a good source of protein. High content fiber is found in foods such as fruits, vegetables, and whole grains. The best source of fiber is oatmeal.

Menu for breakfast.

• Hard-boiled egg.
• Whole grain toast.
• Mug of fruit juice.

• Oatmeal with skimmed milk and strawberries (banana).
• Tablespoon or two chopped nuts.
• Orange juice.

When there is no time for breakfast, drink a glass of yogurt at home, and an hour later, at work, have a snack with an apple and a handful of nuts (walnuts or pecans).

Menu for lunch.

• Sandwich of two slices of grain bread stuffed with a small piece of turkey fillet, lettuce, mayonnaise, tomato sauce or mustard.
• Grated carrots (200 - 300 gr.)
• Fruit juice 1 tbsp.

If you feel like eating between lunch and dinner, snack on one apple and a glass of milk or drink water (1 to 2 glasses).

Menu for dinner.

If during the day the diet was poor, then there is a high probability for overeating during dinner. To prevent this from happening, mentally divide a small plate into four quarters.

1. One part of it should be filled with a protein source (baked chicken breast);

2. Second part: one small baked potato with low-fat sour cream;

3. The third and fourth parts: green and colored vegetables or vegetable salad.

4. Eat fruits for dessert.

5. Kefir - before going to bed.

The interval between meals for an adult should be 4-5 hours, and for children - 3 (4) hours.

To implement the idea of ​​proper nutrition in your life, you need to make a menu for every day. For those who have not yet succeeded in this matter, we offer a ready-made plan for 5 days.

Healthy diet: menu for 5 days.

	Monday
Breakfast	2 eggs (hard boiled) 1 bowl of oatmeal with honey 50-100 grams of fresh spinach (cut into small pieces, you can add a little salad), a glass of green tea. Salad recipe (if you don't like spinach). 2 oranges, 3 - 4 cloves of garlic, fresh basil - to taste, olive oil - 3 tablespoons.
Dinner	gourmet salad, 1 glass of green tea. Gourmet Salad Recipe. Ingredients: arugula and goat cheese, almonds and pears, 2 tablespoons of olive oil and apple cider vinegar (about half a glass). Place arugula on a plate and top with goat cheese. Cut the pear into small pieces and chop the almonds, place them in the pan, adding a spoonful of oil. Simmer for about 5 minutes (pears should remain crispy). Transfer to a plate with cheese and arugula. Prepare the sauce: take apple cider vinegar and pour it into a pan, add some oil. Cook over low heat for 1 minute. Pour this dressing over the salad and add the chopped turkey pieces.
Dinner	Dinner should be light to eat right, it is recommended to eat 5 to 6 hours before bedtime. If you can't sleep because you feel hungry, drink a glass of hot tea. Assorted salad - Try to include as many different vegetables and fruits as you can, such as spinach, arugula, cabbage, tomatoes, cucumber, fresh basil, apple or pear, etc. Also add a piece of beef, chicken, turkey or fish to the dish. One decaffeinated coffee or green tea.

	Friday
Breakfast	Omelet with oatmeal and eggs. 200 - 300 grams of raw vegetables, Orange juice. Omelet recipe. Half a cup of oatmeal, two eggs, two tablespoons of olive or coconut oil, salt to taste. Heat a skillet over low heat and add a tablespoon of coconut oil. Place the oatmeal and fry for about 5 minutes, stirring until golden brown. Salt them and move them to the edge of the pan. In the vacant place, add the rest of the oil and break the eggs into it. Do not immediately mix the eggs with the oats, let them absorb the oil first. Then, after 2 - 3 minutes, they can be mixed, closed with a lid and simmered over low heat until cooked.
Dinner	Whole grain tuna sandwich, 1 serving of raw vegetables, cranberry or lingonberry juice.
Dinner	Palm-sized chicken breast 200 gr. raw vegetables, flower tea.

A balanced diet using the example of the given menu samples for every day will help maintain the health and beauty of the body, affect weight, improve mood and increase immunity. Try eating right for just a few days to see the big difference in how you feel and look great.

Good day to all! healthy image Life consists not only in active sports, walking, etc., but also in proper nutrition.

Proper nutrition does not mean that you need to eat some special food or go on some kind of diet. The main thing is to properly plan your menu, in which you can use any delicious dishes.

How to make such a menu will be discussed in this article.

What is proper nutrition? It is not only tasty and healthy food. It is also necessary to develop the correct diet. Breakfast, lunch, dinner should take place at the same time - according to the schedule. The break between meals is from 3 to 4 hours.

At lunch, you need to consume most of the calories. And, most importantly, do not rush. You need to eat calmly, measuredly. Drinking is allowed only 30-40 minutes after eating. Sugar can be replaced with iodine, coffee with chicory. Although, this is not the rule. And one more thing: food should be varied, both vegetable and meat.

By adhering to these rules, you will achieve a proper diet, which in turn will have a good effect on both physical and mental health.

Proper nutrition menu for the week from affordable products for the family

If you decide to do proper nutrition, then it is best to do it together with the whole family. Both useful and boring. First of all, you need to evaluate who prefers what, make a list of products, from which you can then choose the most necessary, inexpensive ones.

Products should be seasonal and purchased daily, not weekly. Having made a list, we write a weekly menu, as in a canteen or a pioneer camp. We hang it on the wall in the kitchen, so that it would be visible, and not remember every day what to cook.

• milk and dairy products
• meat, seafood
• vegetables and fruits are a must
• eggs - both chicken and quail
• groats
• tea, coffee, various sweets
• spices
• bakery products

Now I will give an approximate menu for the week, which can be compiled for the whole family, as well as for men and women separately. In the last section of the article, you can see some recipes for preparing the right dishes.

So what can you offer your family?

Monday

Breakfast:

Oatmeal

Calories per 100 gr.: 127 kilocalories

Dinner:

Calories per 100 gr.: 30 kilocalories

Afternoon snack:

Cauliflower casserole

Calories per 100 gr: 107 kilocalories

Dinner:

Chicken baked in the oven with boiled potatoes

Calories per 100 gr.: 197 kilocalories

Carrot salad with garlic

Calories per 100 gr.: 43 kcal

Tuesday

Breakfast:

Oatmeal

Calories per 100 gr.: 127 kilocalories

Dinner:

Chicken soup with vermicelli

Afternoon snack:

Cauliflower casserole

Calories per 100 gr.: 107 kilocalories

Dinner:

fish cakes

Wednesday

Breakfast:

Millet porridge

Calories per 100 gr.: 125 kilocalories.

Dinner:

Chicken soup with vermicelli

Calories per 100 gr.: 63 kilocalories

Afternoon snack:

Cottage cheese casserole

Dinner:

fish cakes

Calories per 100 gr.: 59 kilocalories

Thursday

Breakfast:

Millet porridge

Calories per 100 gr.: 125 kilocalories

Dinner:

Potato soup with fish

Afternoon snack:

Cottage cheese casserole

Calories per 100 gr.: 243 kilocalories

Dinner:

lazy cabbage rolls

Friday

Breakfast:

Barley porridge

Calories per 100 gr.: 96 kilocalories

Dinner:

Potato soup with fish

Calories per 100 gr.: 89 kilocalories

Afternoon snack:

Rice porrige

Dinner:

lazy cabbage rolls

Calories per 100 gr.: 147 kilocalories

Saturday

Breakfast:

eggs in a bag

Dinner:

Afternoon snack:

Rice porrige

Calories per 100 gr.: 92 kilocalories

Dinner:

Meat with buckwheat

Sunday

Breakfast:

Calories per 100 gr.: 157 kilocalories

Dinner:

Soup with meatballs and spinach

Calories per 100 gr.: 74 kilocalories

Afternoon snack:

Orange curd cake without baking

Calories per 100 gr.: 291 kilocalories

Dinner:

Meat with buckwheat

Calories per 100 gr.: 200 kilocalories

There are a lot of similar menu options, the main thing is to choose what is suitable for all family members.

But if you choose a menu just for yourself, then this is a little easier. You don't have to consider all opinions. You take only those products that you like.

Proper nutrition menu for a week for men

The basic principles of compiling the menu are almost the same as those described in the previous section. Here and the mode of eating, caloric content, composition of products and drinking regimen. The diet includes a five-time cycle at intervals of 3-4 hours.

The only thing when compiling the menu, you need to take into account your physical state and lifestyle. What products will you need for this.

Firstly, these are vegetables: cabbage, carrots, beets, radishes. All these products contain many useful substances. For example, beets cleanse blood vessels, radishes contain iron, potassium, phosphorus, and various vitamins. Secondly, it is seafood and fish. However, if they are too expensive, then you can find a cheap product, such as herring. Next, use meat and eggs. The meat is mostly chicken. Offal meats such as liver, heart, kidneys are suitable.

You can't do without fruits. I would like to highlight apples here. From dairy products, cottage cheese, kefir, yogurt, milk itself are suitable. They must be either fat-free or low-fat.

From bakery products, take rye bread. For cereals, use rice, and dark or unpolished is best. Buckwheat, barley and barley groats are also suitable. Vegetable oil is best to take olive oil. It's more useful.

To make a menu according to calories, you need to take the Mifflin-San Geor method. According to her, you take your weight, multiply by 10. Then add height multiplied by 6.25 to the resulting value. Now we take the age, multiply by five and subtract from the value obtained earlier. Then we add five and multiply what we got by 1.55

Difficult? Let's look at an example. Let's say a man aged 32, weighing 80 kg and 193 cm tall, doing 5 intense workouts per week, when calculated, will receive the following individual calorie requirement:

(80 × 10 + 193 × 6.25 - 32 × 5 + 5) × 1.55 = 2862 kcal

If we reduce this percentage value by 20, we get a figure that you can focus on when compiling the menu. As for the calculations for women, we will consider it in the next section.

So, let's move on to the menu options. What can be prepared from these products.

Monday

• Breakfast: Fried eggs with fresh herbs, a slice of whole grain bread. A cup of unsweetened coffee or tea, honey can be added
• Snack: Portion of cottage cheese or yogurt
• Lunch: A bowl of soup or borscht for starters. On the second: steam fish with a hearty side dish and fresh vegetable salad. As a dessert, a handful of dried fruits with unsweetened tea is allowed.
• Afternoon snack: Oranges or apples
• Dinner: Chicken breast with vegetables, tea without sugar

Or alternatively:

Tuesday

• Breakfast: Muesli with milk, apple
• Snack: A few fresh apples
• Lunch: Vegetable soup, potato casserole with minced meat
• Afternoon snack: Fat-free cottage cheese with raisins
• Dinner: Boiled keta, salad of vegetables and herbs with butter

Or alternatively:

Wednesday

• Breakfast: A portion of oatmeal with milk without sugar. One pear. Tea or coffee
• Snack: Salad of canned tuna, beans, tomato and canned peas
• Lunch: Grilled turkey breast, a piece of cheese. Salad of lettuce, boiled egg and cherry tomatoes. Use extra virgin olive oil as a dressing.
• Afternoon snack: A glass of natural freshly squeezed juice, biscuits
• Dinner: Grilled salmon, braised broccoli in tomato sauce

Or alternatively:

Thursday

• Breakfast: Fried eggs from 3 eggs, black bread, pear
• Snack: Natural yogurt
• Lunch: Chicken vermicelli soup, goulash
• Snack: Fat-free cottage cheese, a glass of kefir
• Dinner: Fish meatballs, cucumber and tomato salad with sour cream

Or alternatively:

Friday

• Breakfast: Natural yogurt whipped with banana and frozen or fresh berries
• Snack: Cheese and a handful of nuts
• Lunch: Turkey stew with beans and grated cheese. For dessert - one banana
• Lunch: Portion of cottage cheese with berries
• Dinner: Grilled beef steak with spinach and mushrooms, a handful of green peas

Or alternatively:

Saturday

• Breakfast: Muesli with milk, pear
• Snack: Feta salad with sweet peppers and spinach dressed with olive oil
• Lunch: Ukha, roast pork and potatoes in pots
• Afternoon snack: Sweet pies, tea
• Dinner: Baked chicken with spices, steamed vegetables

Or alternatively:

Sunday

• Breakfast: Organic oatmeal with milk without sugar. whole grain bread. Tea or coffee with honey
• Snack: Oranges or a couple of apples
• Lunch: Steamed chicken cutlet with vegetable salad. Dessert of dried apricots, prunes, dried figs
• Snack: Portion of cheese and any nuts
• Dinner: Liver cue ball with stewed zucchini and green beans. Tea without sugar

Or alternatively:

Such are the options. Choose and make your own.

Meals for the week from affordable products for women

Let's start with the determination of calories according to the Mifflin-St. Geor method. For women, it is calculated a little differently than for men. Here you need to multiply your weight by 10, then add the height multiplied by 6.25. Further, from the obtained value we subtract 161, and then the age multiplied by 5. The final figure is multiplied by 1.2.

Consider an example: weight 70 kg, height 170 cm, age 30 years. Substitute in the formula and get:

(70 × 10 + 170 × 6.25 - 30 × 5 - 161) × 1.2 = 1742 kcal

Also, we reduce by 20% and get the control value. However, here is a small addition. The last figure in the formula - 1.2 is the activity coefficient. This coefficient is used for an inactive lifestyle, more sedentary. If you are active or go in for sports, then choose a coefficient for yourself:

• low activity - 1.375 (light exercise 1-3 times a week);
• average activity - 1.55 (intensive classes, 3-5 times a week);
• high activity - 1.725 (intense daily activities);
• extreme activity - 1.9 (strength training, hard physical work).

The menu for women is somewhat different from the men's. First of all, it is intended more for weight loss. Secondly, it consists of three main components: breakfast, lunch, dinner and small snacks in between.

The table below is a sample menu for proper nutrition.

Naturally, it is necessary to select the right products. The picture below shows an example of permitted and prohibited foods.

From the outside it seems that everything is complicated. It's actually worth getting started and you'll love it. We can agree that the whole difficulty lies in the preparation of the menu and cooking. However, unlike diets, proper nutrition is not a one-time thing, but one might say, forever. It is worth a little "sweat", draw up a schedule, a menu, and then everything will go according to the knurled.

Recipes with calories for a proper nutrition menu

Let's go back to the menu and see what recipes you can use when compiling it.

Oatmeal milk porridge

What can be cooked for breakfast? Let's start with the traditional - with porridge. Oatmeal is a good breakfast. Calories per 100 gr. will be 127 kcal. Proteins / Fats / Carbohydrates: 3/ 3/ 24 gr.

Ingredients:

• Water - 1 tbsp.
• Milk - 1 tbsp.
• Oat flakes - 100 g.
• Sugar - 2 tbsp. l.
• Salt - to taste

Mix water with milk, put on fire, bring to a boil. Next, add oatmeal, salt and sugar. We mix. As soon as the water boils, you need to mix again. After that, you can turn off the heat, cover the pan with a lid and let stand for 5 minutes. After that, the porridge will be ready.

Salad with bulgur

If you don't want porridge, you can make Bulgur Salad. The calorie content of this salad will be 269. Protein 25.1 gr., 15.7 gr. Fats and 7.6 gr. Carbohydrates. Bulgur is a cereal made from durum wheat. Now it is popular, although not many people know about it.

Ingredients:

• Bulgur (dry) - 40 gr.;
• Boiled chicken breast - 100 gr.;
• Cucumber - 100 gr.;
• Tomatoes - 150 gr.;
• Sweet red pepper - 40 gr.;
• Basil, fresh - 4 gr.;
• Salt - 3 gr.;
• Unrefined vegetable oil - 1 tbsp. l.

We boil the chicken. Pour water into a saucepan, bring to a boil and add bulgur. After that, cook it on low heat for 15-20 minutes. At the end of the cooking time, the water is drained, the cereal is squeezed out. During this time, cut the tomatoes, cucumbers, peppers and herbs. Mix everything with bulgur, salt and add oil. Salad ready.

Delicious millet porridge with milk

From other cereals, you can cook millet porridge. Also tasty and healthy. The calorie content of this dish will be 125 kilocalories, Proteins / Fats / Carbohydrates: 4/2/ 23 gr.

Ingredients:

• Water - 1 tbsp.
• Milk - 1 tbsp.
• Millet - 1 tbsp.
• Salt - to taste

The millet is washed. Mix water with milk, put on fire, bring to a boil. Add millet, cook over low heat for 10 minutes. After that, turn off, let the porridge brew for another five minutes. If you wish, you can add butter or sugar.

Chicken broth soup

Dinner. It should be higher in calories. However, not so much that then you would not gain weight, instead of losing it. Soups are usually very high in calories. Soup-broth is well suited to reduce the calorie content.

In such a dish there will be 300 kcal., Protein 43.4 gr., 17.6 gr. Fat and 0.6 gr. Carbohydrates.

Ingredients:

• Chicken legs (shank) - 200 gr.;
• carrots - 1 pc.;
• onion - 1 pc.;
• bay leaf - 1 pc.;
• water - 1.5 l;
• black pepper (peas) - 4 pcs.;
• salt and any seasonings - to taste.

We wash the meat, clean the vegetables. Carrots are cut into large pieces, and onions are boiled whole. Only pre-make an incision on the top of the bulb. Boil water in a saucepan, then put the meat, carrots and onions. Cook for 40-50 minutes over low heat. At the end of cooking, remove from heat. We take out all the cooked ingredients, and filter the broth. Add meat and vegetables again. This completes the cooking process.

Chicken vermicelli soup

Another delicious soup that can be made with chicken is Chicken Vermicelli Soup. Its calorie content will be 63 kilocalories, and Proteins / Fats / Carbohydrates: 3/ 2/ 8 gr.

Ingredients:

• Chicken - 1 pc.
• Onion - 1 pc.
• Carrot - 1 pc.
• Spaghetti - 150 gr.
• Vegetable oil - 3 tbsp. l.
• Potatoes - 4 pcs.

Boil the chicken first. We cook it for about an hour. After that, we separate the meat from the bones. In principle, you can cut the meat and so cook with the bones. Finely chop the onion, grate the carrots, fry them in a pan. Cut potatoes into strips or cubes. In a pot with chicken broth, which was prepared earlier, put the potatoes, cook for 10 minutes. Then add meat, spaghetti, cook for another 5 minutes. After that, add the fried vegetables and cook again for 5 minutes. At the end of the salt, leave to brew and you can take for lunch.

Cod baked in the oven

For dinner, you can cook fish, such as baked cod. The calorie content of this dish will be 109 kcal, Protein 17 gr., 4 gr. Fat and 0.5 gr. Carbohydrates.

Ingredients:

• 200 gr. cod fillet;
• 10 gr. vegetable refined oil;
• 2 cloves of garlic;
• 1 tsp lemon juice;
• salt, pepper, seasonings to taste.

We start with the fish marinade. Rub the garlic, mix it with oil, add pepper, salt and lemon juice. The fish is cleaned, cut into pieces. All bones are removed. Then it is rubbed with marinade. We cover the bottom of the frying pan with parchment, lay out the fish and close it with parchment. Put the mold in a preheated oven to 180 degrees and bake for 20-25 minutes.

Cottage cheese casserole

As snacks, you can use yogurt or, for example, cottage cheese casserole. Its calorie content will be 243 kilocalories, and Proteins / Fats / Carbohydrates: 11/13 / 21 gr.

Ingredients:

• Cottage cheese - 1 kg.
• Egg - 2 pcs.
• Sour cream - 6 tbsp. l. Fat content from 20%
• Sugar - 6 tbsp. l.
• Semolina - 4 tbsp. l.
• Raisins - 200 gr.
• Butter - 6 tbsp. l.
• Vanillin - to taste
• Salt - to taste

Cottage cheese is crushed with a blender. Eggs are whipped. Put cottage cheese, butter, eggs, semolina, raisins, vanillin, salt in a cup. We mix everything gently. Lubricate the baking dish with oil, put the prepared curd mixture there. Smooth and top with sour cream. We bake in the oven until cooked, i.e., the formation of a crust on top.

Here are some dishes you can cook. And finally, another menu option, which shows all the calories and the content of proteins, fats and carbohydrates for each meal.

Healthy eating: menu for the week , compiled taking into account the daily need for biologically active substances, it contributes to the provision of all vital systems of the human body, brings gastronomic pleasure, and helps to prolong youth and health.

Important! The main difference between a healthy diet and various diets is the need to change the dietary lifestyle, and not just limit the use of certain food groups for a relatively short period.

Such nutrition implies a conscious rejection of unhealthy foods. The same is offered by the Dukan diet - a menu for every day, the table of which shows the allowed foods in great detail.

• sweet sparkling water, energy drinks;
• smoked meats, marinades and pickles;
• chips and fast food;
• mayonnaise and preserves.

Basic concepts of healthy eating

Following simple rules A healthy nutritious diet can achieve sustainable positive results: ideal weight, slim figure, good health.

A set of rules for healthy eating:

1. Breakfast is a must! Nutritionists recommend eating the most nutritious foods before 3 pm, since metabolic processes are more active before lunch.
2. 5 meals a day throughout the day, ensures the gentle work of the digestive system.
3. Drinking a glass of warm water before each main meal.
4. Drinking water according to daily needs and not less than 1.5 liters.
5. Daily adherence to the diet, facilitates the work of the stomach, allowing it to produce required amount juice for digestion.
6. A balanced ratio of proteins, fats and carbohydrates in the daily menu provides the nutritional value of food.
7. Evening meals are recommended to be planned at least 3 hours before bedtime.
8. Of great importance is the calorie content of food, since the use of high-calorie foods in large quantities leads to excessive fullness, the use of low-calorie foods provokes weight loss and wasting.
9. When compiling the optimal diet, it is necessary to take into account the lifestyle, climate, type nervous system, age - all these concepts affect the rate of metabolic processes.
10. You can diversify the dishes you eat with the help of spices, herbs and seasonings.
11. High-quality products that have undergone minimal heat treatment are most useful in compiling a healthy diet.
12. The use of dishes in raw, boiled, stewed, baked and steam form.
13. Refusal of smoked, fried, pickled and salty foods.
14. Increase the intake of plant foods rich in fiber: vegetables, herbs and fruits.These products contribute to the natural cleansing of the intestines from toxic substances, toxins and carcinogens.

Did you know? Planning and conducting the 1st fasting per week contributes to weight loss.

Diet healthy eating: menu for a week that promotes weight loss

A weekly menu that promotes weight loss should be optimally balanced and varied, which is why it can be called healthy.

Interesting! You can include your favorite dishes in the weekly menu, but they should be repeated no more than 1 time per week.

An important point in maintaining a healthy diet is the constant control of weight and well-being.

The following example will help you create an optimal healthy diet menu for a week:

Monday

• Breakfast: porridge seasoned with a handful of nuts and steamed dried fruits, a boiled egg, a cup of cocoa.
• Lunch: 2 baked apples stuffed with cottage cheese, raisins.
• Dinner: chicken soup, whole grain bread, a serving of low-fat steamed or boiled fish.
• Afternoon snack: 1 glass of kefir, fermented baked milk or acidophilus.
• Dinner: fresh vegetable salad seasoned with kefir, balsamic vinegar or vegetable oil, stewed or boiled chicken breast.

Tuesday

• Breakfast: porridge, a glass of yogurt, unsweetened tea with lemon.
• Lunch: 100-150 g of a mixture of dried fruits and nuts.
• Dinner: vegetable cream soup, chicken meat with stewed vegetables, fresh.
• Afternoon snack: cottage cheese with the addition of chopped greens.
• Dinner: rice with seafood, a handful of olives.

Wednesday

• Breakfast: porridge, hard cheese, coffee or chicory.
• Lunch: 1-2 citrus fruits
• Dinner: mushroom soup, veal with vegetable garnish, berry jelly.
• Afternoon snack: skim cheese.
• Dinner: vegetable stew.

Thursday

• Breakfast: steam omelet, vegetable salad, ginger tea.
• Lunch: cottage cheese.
• Dinner: meat soup with crackers, lazy cabbage rolls or vegetable stew, cocoa.
• Afternoon snack: 1 cup unsweetened yogurt with a handful of dried fruit or nuts
• Dinner: fish casserole, vinaigrette.

Friday

• Breakfast: 100 - 135 g whole grain bread, a slice of cheese and red fish.
• Lunch: 1 glass of acidophilus, curdled milk or fermented baked milk, a handful of dried fruits.
• Dinner: chicken broth, stewed or sauerkraut, baked chicken meat, cocoa.
• Afternoon snack: fruit dessert: jelly or pudding.
• Dinner: cheese casserole.

Saturday

• Breakfast: porridge, a serving of lean pork, coffee.
• Lunch: salad of fruits, berries, nuts.
• Dinner: vegetarian pilaf, cheese, compote.
• Afternoon snack: 1 cup unsweetened yogurt, biscuit.
• Dinner: steamed fish cakes with grilled vegetables, unsweetened tea.

Sunday

• Breakfast: porridge, poached egg, cheese, coffee.
• Lunch: glass of juice and biscuits
• Dinner: soup with meatballs, vegetable casserole, compote.
• Afternoon snack: cottage cheese with a spoonful of honey or jam.
• Dinner: rice babka with raisins or apples.

Important! The serving size should satisfy hunger without causing a feeling of heaviness in the stomach. Optimal portion sizes will saturate without allowing you to overeat. You should not make very small portions, as regular malnutrition puts the body into stressful condition, thereby contributing to food breakdowns, overeating, and, accordingly, the accumulation of fat reserves. Too large portions provoke a feeling of fullness in the stomach and the deposition of extra pounds on the hips and waist.

Sunday can also serve as a fasting day, during which seasonal vegetables, fruits, water, tea should be consumed.

According to fans healthy eating: weekly menu with recipes can be compiled in the form of a table or list and hung in the kitchen. Such a technique will facilitate the solution of the question: “What to cook today?” and will take into account the gastronomic wishes of all family members.

A conscious choice and adherence to the rules of a healthy diet does not mean that now it will not be possible to treat yourself to a piece of cake, chocolate, delicious pastries. On the contrary, you can afford goodies, but 1-2 times a week and, of course, within reasonable limits.

Eating a healthy diet better than any diet contributes to good health, a good figure and a great mood.