Few people are satisfied with their reflection in the mirror. Diets help to improve your appearance and health. Diet is literally translated from Greek as diet, lifestyle.
Many diets have been developed to maintain beauty and health. But to lose weight yourself, it is optimal to create a proper nutrition menu for a week.
Sample menus with recipes will help you choose products, organize your diet and act in the mode of food consumption.
Proper nutrition for weight loss: general rules
A person gradually gains excess weight, and it is necessary to get rid of it methodically. When losing weight, the body experiences stress. Proper nutrition is necessary to reduce negativity.
- Compliance with the regime. Food is taken at certain times with a break of 3-4 hours between meals.
- Drink more fluids. Water accelerates metabolism, removes toxins and promotes absorption of food.
- Eat a varied diet. The diet contains foods containing proteins, carbohydrates, lipids, vitamins and minerals.
- A balanced diet. When designing the menu, the proportions of BJU are observed. Increase consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fiber, which help cleanse the body without losing important micronutrients.
- Calorie counting. For harmless weight loss, the recommended daily calorie intake for women is 1, 300, and for men, 1, 600.
- Reduce the consumption of animal fats and fast carbohydrates. Abuse of these types of nutrients increases the risk of developing obesity and endocrine pathologies.
- Refusal of alcohol. Alcohol impairs physical and mental health.
Healthy eating: a list of foods for weight loss
A healthy diet includes only healthy foods. Do not pay attention to the vitamins contained in vegetables and fruits. The menu should contain all the foods necessary for normal life.
Correct product list:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: poultry, beef, veal;
- fish: sea bass, haddock, salmon;
- seafood: squid, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with the addition of lactic acid bacteria: fermented baked milk, yogurt, kefir;
- garden plants, root crops;
- fruits of trees, bushes;
- greenness;
- Nuts and seeds are limited.
The list is extensive, you can cook different dishes. The daily diet contains both plant and animal foods and vitamins.
Try to consume vegetables and fruits in season to get more benefits.
Planning a healthy meal menu
Reviewing your diet means changing your lifestyle, and they require creating a plan that you will stick to in the future.
- Daily mode. People do not get up and sleep with the sun for a long time. A fairly high percentage of men and women work at night. There are also "owls" and "larks". These factors are key in the breakfast and dinner schedule.
- Diet. Before creating a proper nutrition menu, you need to decide on your goal. There is one diet for weight loss and another diet for maintaining health. If you need to lose more than 5 kg, the menu is limited, but not drastic.
- Visual plan. The diet is set by the hour per week. It is more convenient to enter data into a table. This will allow you to control the quality and quantity. The easiest way is to download a special program.
- Smooth transition. Changes are made smoothly. Severe calorie restrictions are often counterproductive. When there is a lack of nutrients, the body creates reserves in the form of fat deposits. In the first week, it is enough to exclude harmful foods.
Weekly menu for men: features
Most men do sports or go to the gym. Increased loads and anatomical features affect the diet.
The first thing to consider when drawing up a man's menu for the week is the level of physical activity.
The prepared menu may contain various products, but the diet must meet the following requirements:
- Hearty breakfast. Men's energy consumption is on average 1/3 times higher than women's. Breakfast "starts" the body. A man's breakfast should be complete. Contains animal proteins, moly- and monosaccharides, lipids. The latter provides energy.
- Lunch is serious business. Eat dinner 2 hours before going to bed. The set of products and the amount of calories depends on a number of factors. During intensive evening training, you need to replenish the spent resource - eat the right ratio of protein and carbohydrates (mainly disaccharides and polysaccharides).
- Strict calculation of protein intake. Protein is the building material of tissues. The stronger sex should consume it more than women. However, excess protein causes an increase in uric acid and, as a result, pathologies of the kidneys and joints.
- Oils. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all nutrients consumed. In addition, the consumption of vegetable oils is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
Approximate menu for weight loss in a week for 1500 kcal
Organizing a proper diet for a week to lose weight involves choosing foods according to their calorie content. A daily intake of 1500 kcal is suitable for men who want to lose weight or women who want to stay in shape. The diet is not strict, it is suitable for long-term use. If you count calories correctly, you can lose up to 3 kg in 7 days.
You need to start eating right tomorrow, not Monday!
Sample diet for a week:
| days | breakfast | supper | supper |
| I | omelette, rice porridge | soup, baked breast | salmon, steamed potatoes with kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout cooked with pepper | Asparagus with greens, fermented baked milk |
| IV | seaweed salad, tea | Pickled lentils, spaghetti | boiled breast, lettuce, juice |
| V | boiled eggs, buckwheat | dried fruits, haddock cooked with rice | cottage cheese, apples |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, juice |
Weekly diet menu (table) with recipes.
Dietary food implies limited consumption of animal products. Reduce your daily calorie intake by 100 kcal to speed up weight loss. You can accurately calculate the cost of energy using an online calculator.
| days of the week | breakfast | supper | supper |
| Monday | apple, 2 bread | vegetable puree soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | fat-free beet soup, boiled rice | steamed fish, vegetable broth |
| Wednesday | muesli, banana | barley porridge, boiled beef | fresh vegetable salad, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apple | steamed cauliflower |
| friday | corn flakes, juice | potato cutlets, bread | kefir, strawberry |
| Saturday | Omelet with herbs, chicory | tilapia cutlets, cucumber, pepper | Ryazhenka, oat cookies |
| Sunday | vegetable stew, tea | sorrel soup, turkey meatballs | cheese, cucumber |
Diet dishes are simple and quick to prepare. Potato cutlets will appeal to all family members.
The right nutrition menu to lose weight in a week
When creating a healthy nutrition menu for the week, you should follow two main goals: to create a calorie deficit for weight loss by eliminating high-calorie foods from your diet, and to provide the body with healthy foods. The basis of a proper daily diet should be high-protein foods (meat, fish, cottage cheese), which stimulate metabolism and are valuable sources of essential amino acids.
It is recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide the body with energy without causing the accumulation of fat tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which cause rapid hunger, weight gain and constant feeling of fatigue.
Saturated fats of plant and animal origin (not more than 30 grams per day) should be preferred, because the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and causes menstrual disorders. Sources of healthy fats include nuts, sunflower seeds, and oily fish.
Basic principles
- Remove prohibited foods and drinks from the menu.
- Drink an optimal amount of water per day (30 ml per 1 kg of weight).
- Maintain daily calorie intake (1200 kcal to 1600 kcal). You can use the calorie table to calculate the energy value of foods.
- The amount of BJU in the daily menu should be 40-45% proteins, 15-20% fats and 30-40% carbohydrates.
- Use the plate rule: half of the main meal should be vegetables, and a quarter should be proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruits until 4: 00 p. m. , and sweets (honey, dried fruits) until 12: 00 p. m.
- Avoid overeating, as eating more leads to an increase in daily calorie intake and slows down the weight loss process.
- Eat food slowly and chew thoroughly to promote proper absorption of nutrients.
- Control your salt intake, as excess salt can cause bloating.
What you can and can't eat (table)
| Flour products | |
| Baking from whole grain wheat, rye, buckwheat, almond, unsweetened oat flour | White bread, sweet dough, made from premium wheat flour |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausage |
| bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, pike perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollock. Seaweed, shrimp, oysters | Salted, smoked fish, preserves, crab sticks |
| Egg | |
| Hard-boiled, in the form of an omelette, as part of dishes | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Store-bought yogurts, toppings, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek groats, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, beans | Instant oatmeal, sugar granola, white rice, semolina |
| Oil | |
| Olive, flaxseed, coconut, sunflower and other types of vegetable oils. Butter and butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumber, tomato, carrot, onion, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Protection. Mashed or fried potatoes |
| Fruits | |
| Apple, pear, plum, raspberry, cherry, strawberry, cherry, currant, mulberry, peach, orange, tangerine, grapefruit, apricot, kiwi. Limited: banana (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Plums, dates, figs, apricots, mangoes, dried apricots (no more than 25 g per day) | A large amount of peanuts, raisins and dates |
| dessert | |
| Honey, date syrup, sweeteners, dark chocolate | Sweets, ice cream, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley sugar-free drink | Alcohol, sweet carbonated drinks |
How to create a menu
In order for nutrition to be useful and help you lose weight, it is important to follow the basic rules for creating a menu for the week, taking into account the physiological needs of the body:
- consume a daily supply of protein (1-1. 5 grams per kilogram of weight) distributed throughout the day;
- for breakfast, for a long-term feeling of fullness, it is recommended to prepare dishes containing protein and slow carbohydrates, for example, omelette and porridge, oatmeal with cottage cheese, etc. ;
- lunch should consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day is calculated individually depending on the daily regimen;
- You should not eat without feeling hungry, because eating even healthy foods without a physiological need leads to overeating.
Healthy food menu for the week
Monday
- Breakfast: sandwich with whole grain bread, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey cutlets, baked bulgur, vegetables, apples;
- Afternoon snack: cottage cheese stew with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: cheesecakes (with bananas instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: liver pancakes, salad with tomatoes and cucumbers;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: fried turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Afternoon snack: vegetable roll in pita bread made from whole grain flour;
- Dinner: cottage cheese and protein stew.
Thursday
- Breakfast: whole grain pancakes, cottage cheese with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimp, egg, onion and lettuce with lemon juice.
friday
- Breakfast: 3-egg omelet with tomatoes, green tea;
- Lunch: turkey baked with zucchini and bell pepper, quinoa, cherries;
- Afternoon snack: banana-cottage cheese puree;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese cabbage salad, apple;
- Afternoon snack: cottage cheese with yogurt and nuts;
- Dinner: baked champignons, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchose with vegetables, fruit;
- Afternoon snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Is it possible to lose weight with proper nutrition?
Basically, proper nutrition is a balanced diet menu that allows you to provide the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not involve very strict restrictions, it is difficult for a person to adapt to their observance.
After all, a balanced diet is unfortunately rare today. Often, people abuse unhealthy foods such as fast food, sweets and processed foods, while healthy and tasty foods such as vegetable salads or sea fish appear on the menu only occasionally.
By consuming fast carbohydrates that stimulate appetite and change eating behavior, a person constantly gains excess weight.
But if you change your eating habits and design your diet according to the principles of proper nutrition, extra pounds will not accumulate. If you slightly reduce your daily calorie intake, you can reduce body weight.
To do this, you can replace high-calorie foods with low-calorie foods, as well as eliminate nutritious snacks and replace them with lighter ones. As a result, this regimen allows you to lose an average of 4 kg per month.
Consequences of poor nutrition
Systematic poor nutrition can cause very serious health problems, which in turn have an extremely bad effect on the body.
An increase in excess body weight to obesity. Excess weight is not only an aesthetic problem. It causes numerous diseases: in particular, it causes rapid wear of joints, affects the human skeleton and adversely affects the functioning of various systems and organs, osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor nutrition are often associated with a lack of minerals and vitamins that are very important for the body, which are not provided in sufficient quantities by food. Often, children and adolescents suffer from vitamin deficiency due to improper nutrition, which leads to fatigue, decreased performance, irritability, etc.
Deterioration of vision. Tooth enamel deteriorates, acne may appear, hair becomes dull and the condition of nails deteriorates.
Basic principles of proper nutrition: important tips
Proper nutrition allows you to maintain and even restore health. To do this, you need to design a healthy diet during the week to make sure that the menu contains a variety of healthy foods that can provide the body with minerals and vitamins.
- The menu should include products that meet the needs of certain items. Their deficiency can trigger the desire to eat unhealthy food, because scientists have proven that an unhealthy desire to eat certain unhealthy foods can be associated with a deficiency of certain micronutrients.
- The caloric content of food should be controlled. Maintaining energy balance is very important because it determines optimal body weight. The menu should be dominated by plant-based foods with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, whole grains.
- When creating a menu, you should choose products that contain a minimum of sugar and low fat. The normal amount of sugar per day is up to 50 g. But ideally, the amount of sugar consumed should be further reduced. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats - they are found in products with hydrogenated vegetable oil.
- The best drinks in a healthy menu are drinks with minimum calories (green and herbal teas, rose drink, etc. ). You should not drink a lot of water - the daily dose should not exceed 200 g per day.
- In order to ensure the ideal balance of nutrients in the body and the "supply" of sufficient energy, you need to consume a certain amount of food from five different groups every day. The first group of products is vegetables and legumes (about 300 g and 70 g per day). The second is berries and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (one serving of meat or fish meal, 2 tablespoons of nuts or seeds. The fourth group is grain products that retain maximum dietary fiber (whole grain products, porridge, about 70)g per day) Fifth - low-fat milk and fermented milk products (about 200 g per day).
- It is also important to limit the amount of salt and excessively salty foods. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. So, you should eat breakfast within the first hour after waking up, and dinner three hours before going to bed. It is important to provide two nutritious snacks to avoid severe hunger attacks during the day, and therefore you should not overeat during the main meals.
- You should make sure you drink enough fluids every day. It is recommended to drink a glass of warm water half an hour before meals.
- Convenience foods may be economical, but they are by no means healthy food. They should be completely abandoned. You can also buy soda, fast food, hot dogs, snacks and more. you must exclude.
- It is recommended to eat carbohydrates in the first half of the day, and protein in the second.
Healthy food menu for a week for a family
Age is also important - the menu for people of working age will differ from the diet for young children and the elderly.
If one pattern of healthy eating is taken as the basis, then it should be diversified so that all family members receive nutritious and sufficient food.
Proper nutrition, weekly menu
So, to eat right, you need to prepare a proper nutrition menu and try to maintain this regime.
The easiest way is to plan a healthy diet for the week for your family or yourself.
When creating such a schedule, it is better to buy food for the week immediately so that there is no temptation to buy unhealthy food first. Next, you need to create a weekly meal plan.
An example of proper nutrition for a week could be:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 tsp of butter), fruit - apple or orange, coffee without sugar.
Snack: bran bread toast, cucumber salad and a boiled egg with 1 tsp. vegetable oil.
- Dinner: baked fish - 200 g, green salad (cabbage with olive oil or green leafy vegetables) - 150 g
- Afternoon snack: low-fat cottage cheese - 100 g, dried fruits - 50 g, tea.
- Dinner: boiled vegetables - 200 g, boiled chicken fillet - 150 g.
Tuesday
Breakfast: rye bread toast and 20 g of hard cheese, banana, coffee without sugar.
Snack: low-fat yogurt, 1 tsp. Honey
- Lunch: vegetable soup or chicken broth - 200 g, salad with cucumber, tomato or cabbage - 200 g.
- Afternoon snack: fruit of your choice, herbal tea.
- Dinner: lean boiled meat (chicken, rabbit, veal) - 250 g, cucumber - fresh or pickled.
Wednesday
Breakfast: oatmeal - 150 g, 1 tsp. honey, banana, coffee or tea.
- Snack: nuts - 50 g, apple, tea.
- Dinner: lean meat pilaf - 200 g, cooked vegetables - 150 g.
- Afternoon snack: cottage cheese stew - 150 g, tea.
- Dinner: boiled or baked hake - 200 g, cucumber, tomato.
Thursday
- Breakfast: rice with milk - 150 g, berries or fruits - 100 g.
- Snack: yogurt - 100 g, dark chocolate - 10 g, coffee.
friday
- Breakfast: cereal porridge of your choice - 200 g, boiled egg, cucumber.
- Snack: kiwi, 25 g of nuts, tea.
- Lunch: mushroom soup with rice - 250 g, toast with 10 g of hard cheese.
Afternoon snack: cottage cheese (150 g) with 1 tsp. Honey
Dinner: cooked meat - 200 g, seaweed - 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Dinner: potatoes baked in their jackets, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt - 200 g, apple.
Dinner: baked apple - 2 pcs. , cottage cheese stew - 150 g.
Sunday
Breakfast: barley porridge (with 1 tsp. butter) - 200 g, coffee.
Lunch: boiled or baked vegetables - 250 g, boiled beef - 100 g.
Afternoon snack: seafood - 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets – 2 pcs. , boiled rice - 100 g, hip infusion.
This is just an example of what healthy eating can look like during the week. But there is no strict menu in the proper nutrition system.
There are many recipes with photos in various sources that can be used to create a healthy menu. The main thing is to eliminate harmful foods and follow the basic principles.
Products can be replaced with others that match their composition and caloric content (a special replacement table will help with this).
results
Proper nutrition is not a diet, but a lifestyle that allows you to eat varied and tasty food and feel good at the same time. Switching to it is not difficult - just prepare yourself for the changes and prepare a menu for the week. Gradually, the body will be rebuilt and the person will gladly follow such principles.