Exquisite expensive dishes, tropical fruits, an abundance of seafood - this is how many people imagine proper nutrition in their minds. However, in reality the situation is much simpler and anyone, if desired, can choose a budget pp menu that will help you lose weight or simply maintain your existing weight.
The economy menu is a balanced diet that includes all the nutrients and vitamins necessary for the body, but does not require the purchase of expensive products. We offer you an approximate budget menu for the week, which will help you lose extra pounds and save your finances.
Inexpensive healthy nutrition menu for a week for weight loss
Breakfast
The Economy PP menu for the week is a ton of delicious and inexpensive breakfasts. These options are not only budget-friendly, but also easy to prepare, so you won't waste time on morning cooking. Here are 7 simple and healthy budget menu options!
- Oatmeal, tea or coffee, any fruit. This breakfast is ideal if you don't have time, but need to have a healthy and nutritious breakfast.
- Omelette made from 3 whites and 1 yolk. Tea or coffee, one piece of toast with peanut butter. This breakfast is especially useful for those who closely monitor their protein count.
- Granola with low-fat milk, tea or coffee, any fruit. Take this breakfast option as a special note, it is ideal for those who hate porridge in the morning, but want to include more slow carbohydrates in their diet.
- Two whole grain toasts with cottage cheese and fruit, tea or coffee. A great breakfast if you want to boost your energy and include protein in your diet. Don't forget to decorate your toast with fruits or berries.
- Oatmeal, cooked in water or low-fat milk with honey. Toast with peanut butter, tea or coffee. This budget menu option is good to use if you need to recharge your batteries.
- Cottage cheese seasoned with natural yogurt. One toast with honey, tea or coffee. If desired, you can add a little agave syrup or honey to the curd.
- Diet smoothie with fruit, two whole grain toasts, bread or tea. An excellent option for those who do not like to waste time in the morning. A couple of seconds in the blender - and breakfast is ready
Lunches
If your imagination cannot come up with the perfect lunch that will fit into the budget menu, we will be happy to help you. You can adapt any lunch option to your taste
- Vegetable soup with beans, a slice of whole grain bread, any vegetable salad dressed with olive oil. A budget menu cannot be complete without bean soup. Source of proteins and many nutrients.
- Buckwheat, steamed chicken cutlets, boiled beets, cut into slices and seasoned with low-fat sour cream.
- Boiled brown rice, a portion of dietary chicken soufflé, cabbage salad, seasoned with any vegetable oil. Don't forget about brown rice - a source of fiber and slow carbohydrates.
- Stewed chickpeas with vegetables (onions, carrots, green beans), a piece of whole grain bread, any vegetable salad. Don't forget about another source of protein among legumes - chickpeas.
- A serving of dietary borscht with one slice of whole grain bread, 100 grams of boiled lean beef or veal. You can also prepare dietary borscht using chicken breast.
- Lentil and veal soup, a slice of whole grain bread, cabbage salad, seasoned with any vegetable oil
- Durum wheat pasta with vegetables, cabbage and carrot salad. The diet allows the consumption of pasta, the main thing is that it is made from durum wheat.
Photo: instagam/polakova.kalorii
Dinners
The budget pp menu also includes a variety of dinners.
Don't forget that skipping dinners is highly discouraged, even if you eat dinner late and after a workout.
- 200 grams of low-fat cottage cheese with natural yogurt and pieces of fruit. This PP dinner is ideal for those who adhere to PP and engage in physical activity. You can safely consume this dinner after your workout.
- Boiled beet salad seasoned with natural yogurt or low-fat sour cream, stewed cabbage with chicken using a minimal amount of oil.
- A piece of boiled lean meat, vegetables, baked in the oven with any olive oil. You can use turkey or veal.
- Chicken souffle, a portion of bulgur, cabbage and carrot salad, dressed with olive oil. If you have dinner after training, then bulgur can be omitted.
- Omelette of 3 whites and 1 yolk with chicken fillet, vegetable salad dressed with olive oil. Another ideal option for those who have dinner after a workout.
- Steamed or oven-cooked fish, stewed vegetables, a glass of kefir. Great option after a workout.
- Green beans stewed with vegetables, steamed turkey or veal cutlets.
Snacks
Proper nutrition necessarily involves snacks; there should be at least two of them per day. Ideally, this is a second breakfast and afternoon snack. What is the best snack if you stick to the economy menu? Here is a list of budget options:
- 2 boiled eggs
- 100 grams of cottage cheese, fruit
- A handful of granola (no more than 50 grams)
- Handful of nuts
- Homemade muesli bar
- Handful of dried fruits
- Smoothie with low-fat yogurt
Inexpensive PP recipes
There are many inexpensive pp recipes that you can include in your diet while losing weight.
Dietary chicken soufflé
One of the most popular and favorite recipes on the budget pp menu is chicken soufflé. Chicken is rich in protein, which is so necessary for proper nutrition, but it is inexpensive.
To prepare a dietary soufflé you will need:
- 2 chicken fillets. You can also use minced chicken, but make sure it is fat-free and made entirely from sirloin. If you have breasts, then cut them into pieces and pass them through a meat grinder.
- 2 eggs. Separate the whites from the yolks.
- 200 grams of milk. Use skim milk.
Add half the milk, two yolks, salt and pepper to the minced chicken. Stir everything thoroughly. Now beat the whites to white peaks. Add the remaining milk to the minced meat and only then gradually add the proteins. Transfer the soufflé into a mold and cook in a slow cooker or double boiler for 40-50 minutes.
Dietary PP borscht
It’s hard to imagine an economy menu without dietary borscht. This dish perfectly satisfies hunger and is an ideal lunch.
- 300 grams of white cabbage. Finely chop
- 150 grams of beets and 100 grams of carrots. Cut into thin strips or grate.
- 1 small onion. Finely chop.
- 50 grams of tomato paste. Use natural, without adding various additives.
- 1 chicken fillet.
- Salt and pepper to taste
Pour vegetable oil into the bottom of the pan, add onions, carrots and beets. Fry a little, then add a little water and simmer for a couple of minutes. After that, add tomato paste and let it simmer for another couple of minutes. Then pour in 1 liter of boiling water and add cabbage and diced chicken fillet. Salt, pepper, cook until fully cooked.
Diet stewed cabbage with chicken
The ideal dish for the economy menu is cabbage. This vegetable is available at any time of the year and is inexpensive.
- 500 grams of white cabbage. Wash the cabbage and chop it
- 1 carrot. Grate
- 1 onion. Shred
- 1 chicken fillet. Wash and cut into small cubes
- 2 tablespoons of natural tomato paste.
- 1 tablespoon vegetable oil
It is better to cook cabbage in a slow cooker. Set the “Baking” mode, pour out the oil and add chicken fillet. Fry, then add onions and carrots to it. Cook for a couple more minutes. Add tomato paste, mix everything and simmer for a couple of minutes. At the very end, add the cabbage, salt and pepper, and switch the multicooker to the “Stew” mode.
Oatmeal pancake
One of the best breakfast options on the economy menu is oatmeal pancake. The ingredients for such a dish are always at hand, and the cooking process takes only a couple of minutes.
- 3 tablespoons oatmeal. Avoid using instant cereal.
- 1 egg
- 40 ml milk. You can use 1% skim milk.
Mix all the ingredients and bake the pancake in a non-stick pan. If desired, you can add vegetables or chicken.
Products for PP for a month economy list
Now that you already know that a budget pp menu is a reality, it’s time to familiarize yourself with the list of products. We have collected the most important and necessary products that you should definitely include in your diet.
- Eggs
With this product you can prepare excellent breakfasts, such as omelettes, oatmeal pancakes. Various versions of dietary omelettes can also be eaten for lunch. The average cost of 10 eggs is 60 rubles.
You will need about 5 dozen eggs per month - 300 rubles.
- Chicken
Ideal meat for a budget pp menu. Chicken dishes are low in calories but rich in protein. Chicken can be included in your diet for both lunch and dinner. You can take either chicken fillet, which will cost you 200 rubles per 1 kg, or a whole chicken - 80 rubles per 1 kg.
You will need approximately 4 kg of meat per month - 800 rubles.
- Cereals
Now let's move on to the cereals. They are a must on the economy menu list, as they are the main source of slow carbohydrates.
Buckwheat is an ideal grain for the pp menu. The average cost is 80 rubles per 1 kg.
Coarsely ground oat flakes. They contain a large amount of fiber and retain all the beneficial substances. The average price is 45 rubles per 800 grams.
Rice. The average price for 1 kg is 51 rubles.
Wheat porridge. This is crushed grain of durum wheat, so it can be safely included in your diet. Preference should be given to large or medium wheat groats. The average price for 1 kg is 45 rubles.
Per month you will need approximately 2 packs of buckwheat, 2 packs of oatmeal, a pack of rice and wheat porridge. It will cost you approximately 345 rubles.
- Dairy
Cottage cheese. Source of protein, ideal for breakfast, snack and dinner. The average cost per 1 kg is 300 rubles. You will need about 2.5 - 3 kg per month, this will be 750−900 rubles.
Kefir. The average cost for 1 liter is 63 rubles. Approximately 4-5 bottles per month and will cost approximately 252−315 rubles.
Milk. The average cost for 1 liter is 58 rubles. You will need approximately 3 liters. This will amount to 174 rubles.
- Vegetables
Cabbage. Available at any time of the year, it contains a lot of fiber and vitamins. The average price is 30 rubles per 1 kg. If you actively use cabbage when preparing salads, first and second courses, then you will need 5-6 kg of cabbage per month, and this is about 150-180 rubles.
Beet. An ideal vegetable for preparing the “Brush” diet salad. The average price is 22 rubles per 1 kg. Approximately you will need about 4 kg, which will be 88 rubles.
Carrot. Another important and inexpensive ingredient in vegetable salads. The average price is 30 rubles per 1 kg. 2-3 kilograms of carrots per month will cost you approximately 60-90 rubles.
- Fruits
Apples. One of the most inexpensive options for an economy menu at any time of the year. The average cost for 1 kg is 85 rubles. You will need about 4 kg per month, which is 340 rubles.
Bananas. Ideal snack and breakfast. Available at any time of the year. The average cost is 85 rubles per 1 kg, for 4 kg of bananas you will pay 340 rubles.
Depending on the season, you can include other fruits in your diet.
- Vegetable oil
1 liter of vegetable oil costs about 80 - 100 rubles . One bottle of oil will be enough for a month.
In addition to sunflower oil, also add flaxseed oil to your diet - a source of Omega 3. There is a huge selection of this oil in different price categories; on average, you can purchase 500 ml of oil for 150−200 rubles.
- Nuts
A source of healthy fats that you should definitely include in your diet. One kg of unshelled peanuts will cost you about 200 rubles.
An economy menu should definitely include some natural sweetener. Let's focus on honey. It can be eaten and used in the preparation of dietary breakfasts and desserts. Prices for 1 liter of honey start from 150-200 rubles. For this money you can buy flower honey.
- Flax seeds
We will replace fashionable chia and quinoa seeds with flax seeds, this will significantly reduce our costs for the budget pp menu. 100 grams of flax seeds cost about 44 rubles . Two packs should last you a whole month.
The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.
Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.
As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!
Only proper nutrition for weight loss day by day, the recipes for which are proposed in this article, will help you achieve slimness. Without changing your diet, physical activity will not bring the desired result.
In ordinary life, we either starve or overeat, instead of eating balanced, separate and regular meals. Fit athletes who train 3-4 times a week should know how to replenish energy costs without harming their figure.
Diet basics. Where to start and why you need it.
Proper nutrition throughout the day is a guarantee of health and slimness: Using recipes for weight loss, you will switch to the right regime without suffering and starvation. It is worth noting that supply system, designed for every day, has many advantages:
- lack of hunger and stomach cramps;
- individual menu planning;
- absence of categorical taboos.
The only difficulty of the proper nutrition menu is the long-term process. A diet based on healthy foods will be more effective if you engage in fitness or undergo a massage course. Exercises for weight loss at home are suggested in this video.
List of products for weight loss: proper nutrition menu for every day
Based on healthy foods containing fiber, minerals and vitamins, you can make up individual menu. The beneficial properties of vegetables, fruits, legumes, and fish cannot be underestimated. All weight loss products can be divided into main categories:
- Protein;
- Dairy;
- Cereals;
- Nuts;
- Vegetables fruits.
Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be consumed more than four times a week. Chicken and turkey are the best types of meat for those who are losing weight. For example, Ducan's diet, known all over the world, suggests combining pure protein with vegetables during the rotation phase. You can learn more about this power system in this video.
The calorie content of an egg is only 80 kC; proteins and vitamins are perfectly absorbed by the body.
Without dairy products you will not get rid of extra pounds. Linoleic acid and calcium contained in kefir and cottage cheese help satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.
Many fitness girls refuse porridges, but it’s cereals help you lose weight, as they remove toxins from the body. It should be cooked in water without oil.
Barley is hypoallergenic, and millet reduces cholesterol levels. Buckwheat is a source of iron, and oatmeal has a cleansing effect, so it is considered a beauty product.
No vegetables Even daily workouts in the gym will not help you get a slim figure. Pay attention to the items that must be on your menu. Carrots and tomatoes remove cholesterol and protect against cancer. Zucchini, celery and beets improve bowel function. Cucumber and cabbage make muscles more resilient, and pumpkin speeds up metabolism.
Proper nutrition menu for the week: recipes for every day for health and slimness
Without a nutritional regimen, you will not achieve results. How to lose weight if half of your daily ration is eaten during dinner, and your morning meal is simply missing?
The secret of proper nutrition for weight loss is simple - calorie consumption should be greater than the amount of food consumed for energy. A table of caloric content of foods will help you create an individual menu.
Using mass index calculator, you can get your ideal weight taking into account your age, height, and build. By calculating your body mass index, you will understand how many extra pounds you need to lose.
A healthy and proper diet for every day is an ideal plan for losing weight, and the recipes do not require long preparation. We offer healthy nutrition options: a daily menu will help you achieve weight loss and avoid shortages of valuable microelements.
For breakfast– cottage cheese casserole, which can be prepared the day before.
The calorie content of the dish is 90 kC/100 g.
Casserole
For preparation you will need these Ingredients:
- Eggs-3pcs;
- Sugar – 100g;
- Cottage cheese-500g;
- Semolina - 2 tbsp. l;
- Raisins and dried apricots - 50g;
- Sour cream -100g;
- Salt.
Semolina is combined with sour cream and mixed to swell for half an hour. Pour boiling water over raisins and dried apricots. The cottage cheese is rubbed through a sieve or crushed with a blender to make the casserole more airy. Sugar and eggs are added to the pureed curd mass. Pour semolina with sour cream into the total mass.
Excess moisture from dried apricots and raisins is removed by blotting with a napkin. Grease the mold with butter and pour the mixture into it. The dish is placed in the oven, preheated up to +180 degrees. Bake for 40 minutes until golden brown. When serving, decorate with fruits and sour cream.
The lunch meal must include a hot dish. We suggest preparing a delicious rice soup with squid and peas. The calorie content of the dish is 145 kC/100 g.
Squid and rice soup
For cooking you need these Components:
- Squid fillet-400g;.
- Rice-2/3 cup;.
- Green peas - 1/2 cup;
- Bulb;.
- Butter - 1 tbsp. l;.
- Salt, spices, herbs.
Boil the rice until half cooked, and cut the vegetables into strips and sauté in oil. Squid cleaned, cut. Vegetables are added to the broth, and after 15 minutes, rice, squid and peas are added. Cook until done. Before serving, sprinkle with herbs.
Dinner should be satisfying and light. An ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80 kC/100 g.
Stuffed zucchini
To create a culinary masterpiece you will need these products:
- Minced meat – 300g;
- Zucchini - 2 pcs;
- Rice – ½ cup;
- Carrots - 1 piece;
- Onion - 1 piece;
- Broth - 1 glass;
- Sour cream and tomato paste - 1 tbsp. l;
- Salt, garlic, pepper.
Zucchini is cut into transverse pieces, after removing the pulp. The rice is boiled until half cooked and mixed with minced meat. Zucchini boats stuffed with the mixture, placed in a mold and poured with sauce.
To prepare the sauce, use zucchini pulp, carrots and onions.
The ingredients are simmered in a frying pan with a small amount of oil, garlic and broth (water) are added. At the final stage, add tomato paste with sour cream, salt and pepper.
Simmer the zucchini in the sauce for 40 minutes, covered. Sprinkle with fresh herbs when serving.
Proper nutrition: proven recipes for guaranteed results
Typically, phyto-nuts do not have enough patience and time to check the proper nutrition table and count the calorie content of each piece. If scrupulousness is not your nature, use diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!
The peculiarity of the nutrition plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes and don’t get stuck on the same items.
Breakfast
- Cottage cheese with sour cream and fresh fruit.
- Sandwich with chicken breast or salmon. A glass of kefir, yogurt.
- Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
- 3 egg omelette, fruit salad.
Dinner
- Creamy vegetable rice soup.
- Vegetable lasagna.
- Goulash with whole grain pasta.
- Breaded cauliflower.
Dinner
- Vegetable stew with chicken breast.
- Seafood with brown rice.
- Boiled beef with vegetables.
- Cottage cheese casserole and salad.
When building a healthy nutrition menu, do not forget that prohibited Positions such as fast food, baked goods, confectionery, dry mixes and muesli remain. Give up carbonated drinks and alcohol – and within a week you will see the results. Fatty and smoked foods lead to pimples, acne, and oily hair problems. By clearing your menu of harmful foods, you will see not only a decrease in volume, but also external signs of a healthier body. A video of healthy eating for every day will help you achieve your desired goal.
Snack options: proper nutrition
High-calorie nuts make you feel full, making them an ideal snack. Peanuts, walnuts and pine nuts rejuvenate and speed up metabolic processes. Daily norm– no more than two walnuts or 20 almonds.
Products containing fiber - berries and fruits. Delicious treats will save you from hunger between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. Everyone knows the beneficial properties of these fruits.
You can also have crackers with low-fat cheese. Raw carrots, mangoes, and dried cherries will help you get rid of the annoying feeling of hunger. Drink a glass of kefir or yogurt without additives.
Advice for women after 30-40 years. Where to begin. How to plan.
In adulthood, the body begins to change. If you can lose weight at the age of 20 in literally a week, then after the 40-year mark, metabolic processes slow down, and therefore fat deposition occurs. The main recommendations for nutrition are:
- Get more calcium, protein and water.
- Minimize carbohydrates and fats.
- Restricting fluids can lead to sagging skin.
- You can maintain normal body weight using fasting days.
- An optimal training program is necessary.
The optimal amount of calories per day is 1500. You can calculate the amount more accurately using a simple formula: multiply the weight by 22 and subtract 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day will be lazy oatmeal, which can be prepared the day before.
Oatmeal for the lazy
Ingredients for preparation:
- Oatmeal – 30g;
- Chia seeds – 1 tbsp. spoon;
- Greek yogurt – 60g;
- Milk – 80ml;
- Honey – 1 hour. l;
- Pomegranate seeds;
- Coconut flakes;
- Cinnamon or sugar - 1 tsp;
- Raisins - 1 tbsp. l;
- Nuts – 1 tbsp.
Several types of oatmeal will help you get an early morning energy boost. These ingredients are designed to prepare two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft consistency. The video below will help you get the most delicious breakfast without much hassle.
Proper nutrition for weight loss: combining foods
Did you know that the wrong combination of foods can lead to weight gain and disruption of the gastrointestinal tract? Protein foods are combined with cabbage, beans, zucchini, spinach and other starch-free foods.
Starchy ones are supplemented with herbs, radishes, tomatoes and radishes. It’s not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.
Fruits and nuts are the perfect combination. Use the garden's gifts for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.
You don't have to memorize the caloric content of all positions. Just pay attention to the BJU content and the number of calories when purchasing goods in the store. Ideal correct slimness– get up from the table with a slight feeling of hunger.
Even if you treated yourself to dessert or cake, don’t panic. Stress causes you to consume food in unrealistic quantities without feeling taste or satiety. Knowing that you have a “sin” in the form of an excess of calories, work off what you eat during training.
Systematic proper nutrition for weight loss day by day– much better than strict diets: recipes for simple and healthy dishes will diversify your diet.
What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, put the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.
A proper nutrition diet, in essence, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of the fad for diets is “unfashionable,” and PP (proper nutrition) is presented as a “PP diet for weight loss.”
Photo: Besedina Julia/Shutterstock.com
Against the backdrop of the craze for fast food, semi-finished products, and an abundance of industrially produced sweets, PP helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.
All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. If you follow the principles of PP, the system of proper nutrition, excess weight does not accumulate. A decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical stress on the body.
It is quite possible to lose weight on PP if the daily diet provides fewer calories than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce calorie intake.
The best results are found in those who neglect proper nutrition before the diet and are significantly overweight. The system is based on replacing high-calorie foods with low nutritional value with healthy foods and eliminating snacking. However, PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away by replacing a harmful hamburger with whole trout.
If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.
Is there any benefit from PP?
Undoubtedly, proper nutrition helps maintain and even restore health. The weekly menu contains products that meet the body's needs for nutrients, vitamins and minerals.
The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it is necessary to correct it not with Coca-Cola, but with dairy products.
Replacing foods allows you to saturate your body with essential microelements and prevent “breakdowns” from your diet.
Diet "proper nutrition": losing weight correctly
As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and nutrition, however, this diet allows for minor deviations and can be adapted to the needs of a particular person.
PP principles:
- exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
- salt restriction;
- Every day after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
- dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
- a fifth of the diet consists of fresh fruits and vegetables;
- almost completely eliminate fast carbohydrates, replacing them with slow-cooking foods: cereals (not instant), bread (whole grain or wholemeal), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
- the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied per 1 kg of weight daily;
- the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
- carbohydrate meals are distributed for consumption in the first half of the day, protein - in the second;
- It is recommended to consume only polyunsaturated fats: olive, flaxseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
- meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
- Potato and pasta dishes are not combined with protein;
- You should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this promotes better absorption of food and faster satiety.
Proper nutrition: menu
Photo: Foxys Forest Manufacture/ Shutterstock.com
There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves nutritious meals, following the principles and excluding harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.
Proper nutrition: an example for losing weight for a week
With proper nutrition, the weekly menu for weight loss is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?
| Meal/day | First meal | Second meal | Third meal | Intermediate (second breakfast, afternoon snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Boiled meat, steamed vegetables (cauliflower, green beans), rosehip decoction | Broccoli baked with cheese, boiled egg, mint tea | A glass of kefir |
| Tuesday | Curdled milk, vegetable salad, apple. Chicory drink | Puree vegetable soup (without potatoes), baked meat. Still mineral water | Boiled salmon, brown rice. Unsweetened fruit drink | Fruit |
| Wednesday | Steamed or baked omelette, greens, orange, tea | Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice | Cottage cheese casserole, unsweetened apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with curd cheese, tea | Whole grain pasta, vegetable salad, dried fruit compote | Fish cutlets, steamed broccoli, tea | Apple |
| Friday | Oatmeal without sugar, with butter, apple and cinnamon, fruit juice | Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea | Boiled turkey, stewed carrots, fruit juice | Curdled milk, fermented baked milk |
| Saturday | Baked potatoes stuffed with cottage cheese and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea | Apple |
| Sunday | Toast with egg, cheese and tomatoes, greens, fruit drink | Steamed veal, baked potatoes, vegetable salad, tea | Steamed omelette with green beans, unsweetened fruit | Kefir |
Diet adaptation
Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.
How long does a diet last with proper nutrition?
This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides for the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.
Medical dietary restrictions
There is no diet that is suitable and “correct” for everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.
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A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.
Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.
Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar. 
The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.
As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure
How much weight can you lose with proper nutrition?
Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.
Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more. 
You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.
It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.
And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.
But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.
There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:
What to avoid while eating healthy
The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:
What foods can and cannot be eaten when eating properly for weight loss
Can:
Possible in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
How to make a menu correctly
Before you create a weight loss menu for a week or a month, you need to:
- Assess your level of physical activity.
- Calculate the kcal norm for the day.
The level of physical activity can be:
Once the level of physical activity is determined, you can calculate the kcal norm using the formula:
(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity
Sample menu for a week with a daily calorie content of 800 calories
When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat. 
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables +99 g red meat + glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee | |
| Evening 240 kcal | 152 g meat + 201 g vegetables + glass of milk. |
Approximate menu for a week containing 1000 calories per day
The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.
This meal plan includes 5 meals.
Vegetables can be steamed, baked and stewed. Adding oil should be avoided.
Dairy products are either low-fat or low-fat.
| Monday | Morning 249 kcal | 150 g cottage cheese with raisins |
| Lunch 99 kcal | 99 g fruits or berries | |
| Day 299 kcal | 99 g chicken + 99 g buckwheat without salt | |
| Afternoon snack 99 kcal | 1 boiled corn | |
| Evening 247 kcal | 204 g seasonal vegetable salad | |
| Tuesday | Morning 249 kcal | 1 egg + 1 slice of bread |
| Lunch 99 kcal | 1 cup skim or coconut milk and kiwi smoothie | |
| Day 289 kcal | 201 g diet ratatouille | |
| Snack 79 kcal | 30 g cheese (up to 30% fat) | |
| Evening 301 kcal | 80 g chicken breast | |
| Wednesday | Morning 249 kcal | 1 piece of black bread with cheese (curd) |
| Lunch 99 kcal | 143 g Grapes | |
| Day 269 kcal | 201 g chopped vegetables | |
| Afternoon snack 90 kcal | Walnut 2 pcs. | |
| Evening 305 kcal | 1 boiled egg | |
| Thursday | Morning 249 kcal | 145 g cottage cheese |
| Lunch 99 kcal | 70 g of any berries | |
| Day 309 kcal | 201 g vegetable soup | |
| 1 glass skim milk | ||
| Evening 279 kcal | 146 g salad of stewed zucchini, carrots and sweet peppers | |
| Friday | Morning 249 kcal | 154 g oatmeal with skim milk |
| Lunch 99 kcal | 1 PC. granola bar | |
| Day 319 kcal | 99 g chicken breast + 99 g any permitted side dish | |
| Afternoon snack 97 kcal | 1 piece of rye bread with a thin layer of cream cheese | |
| Evening 249 kcal | 130 g seafood salad | |
| Saturday | Morning 249 kcal | 149 g eggs and tomato |
| Lunch 99 kcal | 1 orange | |
| Day 279 kcal | 201 g green borscht PP | |
| Afternoon snack 100 kcal | 99 g low-fat yoghurt | |
| Evening 249 kcal | 99 g boiled beef | |
| Sunday | Morning 249 kcal | 149 g cheesecakes PP |
| Lunch 99 kcal | 1 apple | |
| Day 305 kcal | 99 g fish + 99 g vegetables | |
| Afternoon snack 102 kcal | 1 glass of kefir | |
| Evening 249 kcal | 99 g chopped fruit |
Approximate menu for a week containing 1200 calories per day
The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week. 
There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.
| Monday | Morning 270 kcal | 249 g omelette with tomato |
| Lunch 139 kcal | ½ grapefruit | |
| Day 280 kcal | 143 g fish + 150 g carrot and cabbage salad | |
| Afternoon snack 150 kcal | several dried fruits | |
| Evening 287 kcal | 249 g seasonal vegetable salad | |
| Tuesday | Morning 284 kcal | 249 g oatmeal with berries |
| Lunch 149 kcal | 1 glass of low-fat cottage cheese smoothie with coconut milk and currants | |
| Day 286 kcal | 99 g boiled chicken + 157 g vegetables | |
| Afternoon snack 140 kcal | 1 cup yogurt | |
| Evening 305 kcal | 201 g baked fish + 141 g any salad | |
| Wednesday | Morning 298 kcal | 1 hot Greek sandwich |
| Lunch 156 kcal | 1 apple | |
| Day 288 kcal | 201 g chicken soup + 153 g cucumber and tomato salad | |
| Snack 309 kcal | 99 g cottage cheese casserole | |
| Evening 283 kcal | 150 g breast (turkey or chicken) | |
| Thursday | Morning 279 kcal | 1 oat pancake |
| Lunch 149 kcal | 1 glass of kefir | |
| Day 300 kcal | 201 g pilaf PP | |
| Afternoon snack 139 kcal | 99 g beetroot and carrot salad | |
| Evening 306 kcal | 99 g beef liver + 99 g any side dish of cereals | |
| Friday | Morning 301 kcal | 249 g oatmeal with coconut milk |
| Lunch 149 kcal | 99 g Rafaello PP | |
| Day 310 kcal | 201 g seafood salad + 1 slice of rye bread | |
| Second snack 144 kcal | 99 g Chinese cabbage and cucumber salad | |
| Evening 305 kcal | 201 g chicken casserole with vegetables | |
| Saturday | Morning 290 kcal | 99 g wheat porridge on water + boiled egg |
| Lunch 149 kcal | 99 g fresh berries | |
| Day 298 kcal | 201 g borscht PP + 1 toast of black bread | |
| Afternoon snack 160 kcal | 99 g low-fat cottage cheese | |
| Evening 295 kcal | 2 eggs + 149 g fresh vegetable salad | |
| Sunday | Morning 294 kcal | 1 Oat pancake stuffed with 1 tomato |
| Lunch 149 kcal | 1 granola bar | |
| Day 289 kcal | 201 g chicken liver with vegetables | |
| Afternoon snack 139 kcal | 99 g fresh vegetables | |
| Evening 279 kcal | 201 g chicken casserole with vegetables |
Sample menu for a week with a daily calorie content of 1500 calories
For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.
Sample PP menu for 1500 kcal per week for weight loss 
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese |
| Lunch 249 kcal | 1 glass banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables | |
| 10 pieces. walnuts | ||
| Evening 351 kcal | 249 g vegetable salad + 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 piece of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g durum pasta + 149 g vegetable salad + 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese + ½ banana | |
| Day 351 kcal | 201 g chicken soup + 1 toast of whole grain bread | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey + 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g porridge on water + 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat + 50 g feta cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149 g steamed fish + 249 g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat, boiled in water + 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth + 2 pieces of brown bread | |
| Saturday | Morning 351 kcal | 99 g brown rice, boiled in water + 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yoghurt + 1 pear | |
| Day 351 kcal | 277 g okroshka PP + 1 toast of rye bread | |
| Afternoon snack 249 kcal | 149 g cheesecakes, baked in the oven | |
| Evening 351 kcal | 249 g Greek salad + oven-baked meat | |
| Sunday | Morning 351 kcal | 249 g oatmeal with water and dried fruits |
| Lunch 248 kcal | 1 boiled egg + 99 g beet salad | |
| Day 351 kcal | 99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber | |
| Afternoon snack 259 kcal | 1 glass of freshly squeezed juice + 2 PP oatmeal cookies | |
| Evening 351 kcal | 149 g beef + 149 g tomato salad |
Recipes for first courses with proper nutrition for weight loss
Green borscht
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until tender.
- Sauté the onion until golden brown.
- Boil the eggs, cool, peel and finely chop.
- Wash the sorrel and chop it.
- Add sorrel, onion, and eggs to the broth.
- Boil for another 5 minutes. with the lid closed.
- Let the borscht brew for 15-20 minutes.
Chicken noodle soup
- Boil the meat in one piece until done.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
Second courses
Baked salmon with vegetables
- Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- Bake in the oven at 201° for 25 minutes.
Meatballs with sour cream sauce
- Minced meat (chicken or turkey) – 399 g;
- ground ginger – 21 g;
- onion (chopped) – 201 g;
- carrots (chopped) – 99 g;
- garlic puree – 10 g;
- sour cream – 99 g.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.
Salads
Bean and Pepper Salad
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- Mix all ingredients and season.
Seafood salad
- Sea cocktail (frozen mixture) – 499 g;
- cucumber – 1 pc.;
- lettuce leaves – 51 g;
- olive oil – 2 tbsp. l.;
- tomato (vegetable) – 1 pc.;
- soy sauce – 2 tbsp. l.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.
Dessert
Curd casserole in the microwave
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mixture.
- Place the dish in the microwave for 3 minutes. With a power of 750 watts.
Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.
Raffaello PP
- grapes - 15 berries;
- soft cottage cheese – 99 g;
- protein – 51 g;
- ground cashew nut – 70 g.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- Let the candies sit in the refrigerator for 20 minutes.
The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.
The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.
Article format: Mila Friedan
Video about Proper Nutrition (PP)
Principles of proper nutrition:
Why extra complications if you can lose weight without hunger, strict menus and calorie counting? Find out what the most common foods help you get rid of extra pounds, how to cook them deliciously, and how a regular toothbrush speeds up the process!
The myth that a diet is strict food restrictions has been completely debunked. Modern nutritionists tend to consider that an effective diet for weight loss is one that does not cause discomfort and is easy to follow. The products used to prepare the meals prescribed by the diet can always be found in the nearest store or even in your own refrigerator. The duration of simple diets is from 3 to 7 days. During this period, you can become 3-9 kg lighter, maintaining a good mood and vigor.
No to carbonated drinks!
It has been scientifically proven that daily consumption of sugary carbonated drinks and packaged juices increases your chances of increasing your weight by 65%. Products labeled “dietary” are also prohibited, as this is just a marketing ploy. Moreover, sweeteners used in diet drinks whet the appetite and provoke overeating. To painlessly switch from soda to clean water, at first you can add a mint leaf, a slice of lemon or a slice of cucumber to the latter.
Attention to detail.
Large supermarkets place food flavored with sugar, trans fats and salt in places most visible to the human eye. What makes it attractive is not only the colorful packaging, but also the promise of quick saturation. To avoid temptations and associated weight gain, it is better to avoid shelves in the line of sight. The order in the refrigerator should be organized according to the same principle: first of all, the eye should fall on healthy food, that is, fruits and vegetables.
In any situation... we brush our teeth.
Brushing your teeth is a simple and effective way to make any diet easier and more effective. What is mouth rinse? But this is a signal to the body about the end of the food absorption process. Toothbrush has a tremendous psychological and physiological effect on the body because it helps stop the urge to chew.
The simplest diet
The easiest way to lose weight is to get rid of bad eating habits. By giving preference to only healthy foods every day, you can achieve stunning results. A number of other rules are recommended for compliance:
- Eat until 18:00. Everything that enters the body afterward is automatically stored as fat reserves.
- Organize four meals a day. When food comes often and in small portions, it is much easier for the body to cope with its digestion and absorption of nutrients. The optimal break between meals is 3-3.5 hours.
- Sit down at the table only when you feel hungry. At the same time, it is a mistake to lean on food as soon as the stomach responds with rumbling. Perhaps he is simply thirsty. And in this case, it is enough to drink a glass of water.
- Don't overeat. When you feel full, it is better to put the plate of food aside, even if the portion seems small.
- Prepare food in healthy ways. This means that frying foods in vegetable oil or butter is prohibited. Boiling, stewing, and steaming will help preserve the beneficial properties of foods.
- Normalize your drinking regime. Drink at least 1.5 liters of clean water per day.
For painless weight loss, it is recommended to exclude all cereals from the diet, except oatmeal, buckwheat and pearl barley. Bananas and grapes are prohibited. You should forget about alcohol and foods that stimulate your appetite (primarily spicy foods).
Fast weight loss regimen
The duration and diet of the diet is determined independently. The proposed options for breakfast, lunch and dinner are taken as a basis. You just need to choose the ones that are best for you and start losing weight.
Breakfast:
- Apple, muesli or oatmeal with fresh berries. Coffee with minimal sugar.
- An apple, a fruit mix (bananas are prohibited) with the addition of a few tablespoons of low-fat fermented milk product, linden or chamomile tea.
- Apple, low-fat cottage cheese with added fruit (except banana) and lemon juice.
Lunch (use small portions - about 200 ml or 100 g):
First meal
- chicken broth, a slice of whole grain bread;
- vegetable soup (zucchini, white cabbage, carrots, broccoli, green peas).
Second courses
- stewed fish;
- lean meat;
- boiled egg.
- stewed carrots with garlic and lemon juice;
- stewed broccoli with lemon juice.
A few hours after lunch you need to drink a glass of still mineral water.
Afternoon snack:
- compote;
- fruit;
- tea with prunes.
After an hour, you should drink a glass of clean water.
Dinner:
- one kiwi or orange;
- a glass of low-fat kefir.
For best results, it is important to have your last meal 4 hours before bedtime. Before going to bed you are allowed to drink a glass of water.
There is no special way out of the program, since the diet does not impose strict restrictions on nutrition. On the contrary, by adhering to the indicated regime, you can transfer your love for everything harmful to healthy dishes. Not only the figure, but the body as a whole will benefit from this.
A simple, effective program
There is no need to eat strictly on time and count calories. It is enough to take 2 liters of clean water per day and adhere to two menu items - regular and fasting. Weight loss occurs due to the absence of carbohydrates in the diet, while fatty foods and salty foods remain. Ketchup and mayonnaise are strictly contraindicated.
Normal day menu:
- Breakfast: soft-boiled eggs (2 pcs.), cucumber and celery salad.
- Lunch: fried skinless chicken leg, slice of ham, coleslaw.
- Afternoon snack: a slice of cheese, a handful of nuts.
- Dinner: stew (200 g), scrambled eggs with tomato.
- Before bed: kefir, medium-fat cottage cheese.
Fasting day menu:
- Breakfast: baked chicken, rice, fruit and vegetable smoothie.
- Lunch: macaroni and cheese, mixed vegetables, juice.
- Dinner: buckwheat, boiled fish, yogurt.
- Before bed: orange, low-fat cottage cheese.
The days need to be alternated. In a week you will be able to lose at least 3 kg. If desired, the program can be used for a month. There is no special way out of the diet, since it is varied and balanced.
Diet for 1600 kcal per day
The diet is designed taking into account the body's daily nutritional needs. Its secret is in strictly maintaining a balance between the energy supplied with food and the energy expended. In this case, weight decreases quickly and naturally due to cleansing of the body.
The 1600 kcal diet menu contains the necessary amount of carbohydrates, fats and vitamins, which helps you lose weight and maintain physical activity.
Permitted for use:
- dairy products;
- cereals (rice, wheat, buckwheat);
- fresh fruits, including banana;
- meat (turkey, beef, chicken);
- fish;
- vegetables, including potatoes;
- whole wheat bread.
The following are subject to exception:
- flour;
- fat;
- sweet.
Menu for 7 days
- Z-to: millet porridge with milk with the addition of honey, green apple, a handful of dried fruits, green tea.
- Ps: kefir, a slice of cheese, a slice of whole grain bread.
- O-d: cabbage soup, 2 slices of whole grain bread, cucumber salad with yogurt, green tea.
- Ps: a handful of dried apricots, low-fat cottage cheese.
- U-n: peppers stuffed with rice and chicken, tomato salad.
- Contents: buckwheat milk porridge, slice of cheese, cucumber, herbal tea.
- Ps: fruit salad with yogurt.
- O-d: beetroot soup, rice with chicken breast, compote without sugar.
- Ps: green apple, low-fat fermented baked milk.
- U-n: tomato and cucumber salad with a spoon of vegetable oil.
- Z-to: milk oatmeal porridge with honey, apple, tea.
- Ps: kefir and banana.
- O-d: turkey fillet, bell pepper and tomato mix, buckwheat, a slice of whole grain bread, a glass of tomato juice.
- Ps: light salad with vegetable oil.
- U-n: fish with vegetables.
- Z-k: corn flakes with honey and milk, apple.
- Ps: dried fruits and cottage cheese.
- O-d: peppers stuffed with beef and potatoes, diet salad with cucumber, tea.
- Ps: banana and fermented baked milk.
- U-n: fish stewed with vegetables, herbal decoction.
- Recipe: rice milk porridge with raisins, tomato juice, a slice of whole grain bread.
- Ps: apple baked with honey.
- O-d: dietary soup, a slice of bread, a mix of cucumbers and tomatoes, hot water.
- Ps: a slice of cheese and kefir.
- U-n: vegetable salad, boiled salmon.
- Z-to: milk with dried fruits, a slice of cheese, a slice of whole grain bread, herbal tea.
- Ps: banana.
- O-d: chicken broth with potatoes, 2 slices of bread, cabbage and carrot salad, boiled egg.
- Ps: a handful of dried fruits.
- U-n: cucumber, baked fish.
- Z-k: a slice of cheese, a slice of whole grain bread, kefir.
- Ps: cottage cheese with carrots and yogurt.
- O-d: turkey stewed with rice and cabbage, tomato juice.
- Ps: fruit slices.
- U-n: fermented baked milk and dried fruits.
On the eighth day, you should not pounce on junk food. The proposed diet can be slightly modified by adding your favorite foods in limited quantities. You can start adding honey to your tea. You are allowed to drink a cup of morning coffee.
Top 3 simple diets
Protein
Eating protein-rich foods helps you quickly feel full and restore strength. Carbohydrate foods and those containing fat are excluded, due to which the body begins to consume its own energy reserves.
The advantages of the technique are obvious:
- fast saturation;
- varied diet;
- no need to count calories;
- high efficiency;
- maintaining weight in the long term.
There are some disadvantages:
- refusal of sweets;
- abstinence from fatty foods;
- lack of vitamins and minerals.
Rules
The protein weight loss program is simple, but considered one of the most dangerous. You can avoid the consequences by following the diet rules:
- Drink enough clean water - at least 2 liters per day.
- Take a vitamin-mineral complex.
The following products are allowed:
- lean fish;
- lean meat without skin;
- seafood;
- offal;
- egg whites;
- low-fat dairy products;
- whole wheat bread;
- cereals;
- fruits;
- vegetables.
Prohibited:
- semi-finished products;
- canned food;
- bakery;
- sweets;
- fatty dairy products;
- sugar and its substitutes;
- starchy vegetables;
- packaged juices, carbonated drinks.
Food can be boiled, baked, stewed. Frying is prohibited. A ban is imposed on the use of vegetable oil, sauces and mayonnaise.
Before you “sit down” on a simple protein diet, you need to prepare your body. A few days before the start, it is recommended to clear your diet of too high-calorie foods. The ideal dish to consume is detox soup.
Diet for a week
The first day
- Breakfast: a cup of tea without sugar.
- Snack: boiled beef (no more than 120 grams).
- Lunch: steamed fish 170 grams, rice 110 grams.
- Afternoon snack: half a green apple.
- Dinner: mix of cabbage, celery and green peas.
- Before bed: freshly squeezed juice from apples and carrots.
Second day
- Breakfast: low-fat kefir (no more than a glass).
- Snack: rice porridge with water (serving about 220 g).
- Lunch: baked beef 150-170 grams.
- Afternoon snack: apple.
- Dinner: vegetable salad (no more than 220 g).
- Before bed: homemade apple juice.
Day three
- Breakfast: unsweetened herbal decoction.
- Snack: a few slices of whole grain bread, the whites of two boiled eggs.
- Lunch: lean beef and rice (120 g each).
- Afternoon snack: a few kiwis.
- Dinner: boiled brown rice and steamed fish (serving about 200 g).
- Before bed: orange juice.
Day four
- Snack: low-fat cottage cheese.
- Lunch: boiled chicken breast 150 g, sliced cucumbers, carrots and cabbage.
- Afternoon snack: half an apple.
- Dinner: tomato and herb salad (no more than 180 g).
- Before bed: tomato juice without salt.
Day five
- Breakfast: unsweetened rose hip decoction.
- Snack: boiled beef 100 grams.
- Lunch: vegetable soup.
- Afternoon snack: boiled brown rice (serving about 170 g).
- Dinner: carrot and cabbage salad, boiled veal or chicken breast 100 grams.
- Before bed: orange and apple juice.
Day six
- Breakfast: unsweetened green tea.
- Snack: crackers and boiled meat 70 grams.
- Lunch: boiled rice and sliced vegetables (100 and 150 grams).
- Afternoon snack: salad of white cabbage, cucumber and carrots 120 grams.
- Dinner: boiled chicken (serving 150 g).
- Before bed: fermented milk product.
Day seven
- Breakfast: crackers, a cup of milk.
- Snack: carrot salad 100 grams.
- Lunch: baked fish (170 g portion), two boiled potatoes.
- Afternoon snack: vegetable salad.
- Dinner: boiled or stewed young lamb (100-120 g).
- Before bed: kefir.
Exit
If you follow the correct regimen for all seven days, weight gain after losing weight will not occur. New foods should be introduced with caution, keeping portion sizes in mind. A significant limitation of sweets and starchy foods is welcome. The diet should be rich in dairy products, cereals, vegetables and fruits, and lean meat.
Contraindications
- Cardiovascular pathologies.
- Disorders of the liver and kidneys.
- Joint diseases.
- Pathologies of the digestive organs.
- Pregnancy and breastfeeding.
- Elderly age.
Buckwheat
The buckwheat diet is simple and effective. It can last 3 or 7 days. On average, you can lose about 6 kg in a week. Visible weight loss when following a diet is combined with an improvement in appearance and well-being. Buckwheat contains a large supply of minerals and vitamins that have a beneficial effect on the body:
- Vitamin C helps fight viruses.
- Vitamin B improves skin elasticity.
- Vitamin PP resists stress.
- Folic acid strengthens the walls of blood vessels.
- Fiber removes toxins.
The essence of the weight loss program is to launch active fat burning mechanisms. This happens on the fourth day, as soon as excess fluid is removed from the body. Significant weight loss starts on the 5th day of the diet.
Rules
- Buckwheat is prepared without salt. The use of oil is prohibited.
- The last meal should not occur later than 7 pm.
- The fluid requirement is 1.5 liters per day (this includes water and tea).
- At the end of the course, you can introduce familiar foods into your diet, slightly reducing portions and avoiding fatty foods.
It is better to steam cereals for a diet - 250 grams of buckwheat are placed in a thermos and poured with 0.5 liters of boiling water. The next morning the porridge is ready to eat.
Menu for 3 days
The classic three-day buckwheat diet involves eating porridge and nothing more. As soon as hunger overcomes, you need to eat buckwheat. Only pure water is allowed as a drink. The diet is simple and economical, but may seem too meager, especially for those who do not consider buckwheat a favorite dish. Lightweight diets, including modest additives, have been developed especially for such people.
Buckwheat + kefir
Adding a fermented milk product increases the benefits of the diet. Kefir serves as a source of protein and is rich in vitamins. It normalizes the functioning of the gastrointestinal tract.
When following the buckwheat-kefir diet, you need to eat enough grain to satiate and drink a liter of kefir with 1% fat content per day.
Buckwheat+dried fruits
Eating dried fruits promises a boost of energy and improved performance. They not only diversify the diet, but also give the body natural sugar, vitamins and fiber. Adhering to a tasty program, you should eat buckwheat and add no more than 10 pieces of dried apricots, prunes or raisins to the menu.
Buckwheat+vegetables
It is very easy to maintain a diet combined in this way. The mono-diet turns into a multi-component diet. The main thing is to stop eating potatoes. Salads made from carrots, bell peppers and white cabbage are good. Buckwheat goes well with broccoli and celery. The diet may include fresh herbs, which are suitable as an alternative to spices.
Diet for a week
A simple seven-day buckwheat weight loss program allows you to become 6-7 kg lighter.
- Z-k: kefir and porridge.
- Ps: apple.
- O-d: buckwheat, boiled fish, mix of cucumbers and tomatoes.
- P-k: fermented milk product.
- U-n: porridge, kefir.
- Ingredients: buckwheat, herbal tea.
- Ps: fermented milk drink.
- O-d: steamed chicken fillet, vegetables and herbs.
- P-k: kefir.
- U-n: buckwheat, kefir.
- Ingredients: buckwheat, yogurt without additives.
- Ps: orange.
- O-d: vegetable stew, porridge, slice of cheese.
- P-k: fermented milk drink.
- U-n: buckwheat, fermented baked milk.
- Z-k: boiled egg, buckwheat.
- Ps: grapefruit.
- O-d: buckwheat, vegetable salad, cottage cheese.
- P-k: kefir.
- U-n: buckwheat, yogurt.
- Z-k: buckwheat, a slice of whole grain bread.
- Ps: boiled beets.
- O-d: steam chicken cutlet, buckwheat, tomato.
- P-k: ryazhenka.
- U-n: buckwheat, fermented milk drink.
- Recipe: buckwheat, 1 egg white, cottage cheese.
- Ps: kiwi.
- O-d: porridge, cabbage and carrot salad, fish fillet.
- P-k: kefir.
- U-n: buckwheat, kefir.
- Z-k: buckwheat, fermented milk product.
- Ps: fermented milk product.
- O-d: buckwheat, green beans, boiled chicken breast.
- P-k: kefir.
- U-n: porridge, fermented baked milk.
Exit
It takes a similar amount of time to leave a simple three-day diet, continuing to consume buckwheat and gradually introducing meat, legumes, and fish.
You should exit the seven-day regime more thoroughly. For the next week, you should not indulge in junk food. For breakfast, boiled eggs or cottage cheese are preferable; during the day, you should eat beetroot soup or light soup; for dinner, you should have vegetable stew and a piece of boiled fish. The last meal is 2.5-3 hours before bedtime. Before going to bed, you can drink natural yogurt.
Contraindications
- Hypertension.
- Duodenal ulcer.
- Diabetes.
- Pregnancy.
- Lactation period.
Oatmeal
A diet without undesirable health consequences, simple and without exotic products, is oatmeal. It has a positive effect on your figure and well-being, and heals the body as a whole.
Oats contain fiber, which works to cleanse the body. It also contains a multivitamin complex that increases immunity and improves the functioning of the endocrine system. Oatmeal fights bad cholesterol, restores intestinal microflora, and starts metabolic processes. All this leads to weight loss.
Oatmeal regimen:
- varied;
- does not require strict restrictions;
- supplies the body with nutrients;
- Suitable for people with gastrointestinal pathologies.
Three-day diet
It is called unloading. In 3 days, balance in the body is restored, toxins and waste are cleansed. It is very easy to tolerate the diet, despite the meager menu. For breakfast, lunch and dinner, you are allowed to eat oatmeal in any form - porridge, cereal, homemade cookies. You can drink tea and water from the liquid.
For seven days
- Breakfast: a portion of oatmeal, a glass of skim milk, a handful of raisins.
- Snack: Blueberry, currant and raspberry smoothie.
- Lunch: oatmeal, banana, yogurt.
- Afternoon snack: a portion of raw vegetables.
- Dinner: steamed chicken breast (100 g), green salad, a portion of oatmeal, kefir.
- Breakfast: a portion of porridge, a fermented milk drink, a slice of cheese, a teaspoon of flax seeds.
- Snack: a portion of oatmeal, a handful of dried apricots, compote.
- Lunch: boiled fish (100 g), a mixture of carrots and cabbage, a slice of whole grain bread, tea.
- Afternoon snack: apple.
- Dinner: steamed chicken, oatmeal, orange juice.
- Breakfast: oatmeal, apple and carrot juice.
- Snack: a portion of low-fat cottage cheese, boiled.
- Lunch: stewed chicken breast with vegetables, a slice of cheese, oatmeal, coffee with milk.
- Afternoon snack: kiwi.
- Dinner: chicken leg, oatmeal with grated cheese, spinach and cucumber salad.
The fourth day repeats the first, the fifth - the second, the sixth - the third. Day 7 includes the following meals:
- Breakfast: oatmeal with a slice of whole grain bread, apple juice.
- Snack: a handful of dried fruits or nuts, cottage cheese.
- Lunch: pasta, chicken breast, green vegetable salad with vegetable oil.
- Afternoon snack: cottage cheese and tea.
- Dinner: oatmeal with prunes, fermented milk drink.
Exit
The week after the weight loss program should remain a dietary one. The food is light, the portions are modest. The amount of sugar and salt continues to be limited. Fatty foods and spicy dishes are not recommended. You need to eat more fruits and vegetables, and introduce weak broth soup into your diet. Flour is allowed only in the 2nd week (previously only biscuits). If you feel hungry, you should drink fermented milk drinks with medium fat content.
Contraindications
- Kidney failure.
- Diseases of the cardiovascular system.
- Individual intolerance.
- Pregnancy and lactation period.
Modes for the lazy
The name of such diets is completely justified: they do not contain complex rules or foreign dishes. At the same time, the weight loss effect is impressive.
On the water
The regimen is one of the most effective and simple for weight loss. In a week you can become 3-5 kg lighter without straining too much. The diet conditions are simple:
- 20 minutes before meals, drink a glass of non-carbonated water.
- Do not drink water within two hours after eating.
You should drink water not in one gulp, but in small sips, as if stretching out the pleasure.
It is allowed to eat in the usual way, slightly reducing portions and excluding sweets and starchy foods. You can use a special menu, sitting on which there is a chance of improving results:
- Breakfast: boiled egg, slice of rye bread, sliced fruit.
- Lunch: stewed chicken fillet, vegetable salad, slice of whole grain bread.
- Dinner: baked fish, durum wheat pasta, vegetable salad with low-fat yogurt, apple.
Nuts, dried fruits and fresh fruits are suitable as snacks.
No special departure from the diet is required due to the absence of strict dietary restrictions. The main thing is to gradually reduce the amount of water consumed, bringing it to the usual norm. The regimen is very beneficial for the body, which determines its advantages:
- Water removes waste and toxins from the body, stimulates metabolic processes, and renews physiological fluids.
- Drinking water before meals promotes the secretion of gastric juice, which has a better effect on the process of digesting food.
- Thanks to water, the body gets used to smaller portions of food.
- Drinking water before meals significantly speeds up metabolism. Fat simply has no chance to be deposited in problem areas.
Contraindications to the diet are minimal:
- renal pathologies;
- disturbances in the gastrointestinal tract;
- liver problems.
With honey
Honey is a storehouse of beneficial properties and an excellent alternative to sugar. A big plus of the honey regime for the lazy is the absence of tasteless food. You don't have to give up sweets either. You can stick to the system for 3 to 7 days. Everything depends on the initial weight.
Honey must be of high quality. The ideal choice is obtained by collecting from different flowers. It is better to buy the product in the market “from hand”. This honey is considered the most natural and healthy.
Honey mode rules:
- Avoid fatty, fried, flour and sweet foods (except honey).
- In the morning on an empty stomach and an hour before bedtime, drink a glass of warm water with a spoonful of honey and a slice of lemon.
- Before each meal, eat a teaspoon of honey.
Daily diet:
- First breakfast: apple, low-fat cottage cheese with a spoon of honey, tea with lemon.
- Breakfast: a glass of fresh fruit and vegetables, yogurt without additives.
- Lunch: steamed broccoli, apple, tea with honey.
- Afternoon snack: orange or apple.
- Dinner: kefir with a spoon of honey or vegetable broth and honey.
The honey diet is low-calorie (about 1200 kcal per day), so following it for more than a week is dangerous. On the 8th day, you can include whole grain bread, hard cheese and oatmeal in the menu. Lean meat and fish should be gradually introduced into the diet.
On apple cider vinegar
The regime, characterized by ease of implementation, is popular and for good reason: its observance frees you from the need to change your usual lifestyle. In terms of effectiveness, vinegar weight loss is compared to intense training in the gym and strict fasting days. The restrictions are minimal: avoidance of junk food, that is, fatty, fried and alcoholic foods. You can maintain weight loss on vinegar for 3 days or more by adjusting your diet yourself.
There is no such thing as a vinegar diet. By this we mean the inclusion of natural apple cider vinegar in the diet, which reduces weight and improves skin condition.
Real apple cider vinegar is credited with many beneficial properties:
- reduces appetite;
- normalizes metabolic processes;
- improves metabolism;
- speeds up food digestion.
It also cannot do without a “fly in the ointment”. Apple cider vinegar is an acid, weight loss with which is strictly prohibited for diseases of the gastrointestinal tract and digestive system.
Important! Acetic acid negatively affects the condition of tooth enamel. To prevent unpleasant consequences, drink the vinegar drink quickly, and immediately after rinse the mouth with clean water.
For weight loss, you can use vinegar from the store, but it is better to prepare it yourself. You have to cook from simple products - apples, water and sugar.
- Washed and finely chopped apples are placed in an enamel bowl and filled with hot water (60 degrees). The water should cover the apples by 4 cm.
- Add sugar (100 g per 1 kg of apples).
- The container is placed in a warm place for several weeks, thoroughly mixing the apples twice a day.
- After the expiration date, the apples are filtered. The infusion is poured into glass bottles and left for 2 weeks in a warm place for fermentation.
- Store finished apple cider vinegar in a cool, dark place. Bottles must be tightly sealed.
The regimen involves using one of the suggested options for using vinegar:
- After waking up, drink a glass of warm water, in which a tablespoon of apple cider vinegar and half a teaspoon of honey have previously been dissolved.
- For breakfast, take a glass of water to which 2 tablespoons of apple cider vinegar are added. Repeat the procedure during the day. Before going to bed, drink a glass of water with vinegar again.
The menu for 3 days could be like this:
- Breakfast: oatmeal and apple.
- Lunch: steamed turkey fillet, vegetable stew.
- Dinner: mix of spinach, cabbage and carrots.
- Breakfast: rice porridge, raspberry-strawberry mix.
- Lunch: boiled perch fillet, spinach, tomato and carrot salad.
- Dinner: steamed chicken breast, kefir.
- Breakfast: apple.
- Lunch: apple.
- Dinner: apple baked with honey.
The last day of the diet is a fasting day, so on the 4th day food should be taken with extreme caution. For breakfast you should use light porridge with skim milk, for lunch a light vegetable soup or stew is suitable, for dinner you should take a vegetable salad and a glass of low-fat yogurt.
If you want to extend the regime, you can use the proposed menu as a basis for creating a further diet.
Mediterranean
The diet is based on the consumption of large amounts of slow carbohydrates, fruits and vegetables, sea fish, and olive oil. Exclude from the diet:
- eggs;
- red meat;
- sweets and baked goods.
During the day you should drink rosehip infusion, ginger tea, and hawthorn decoction.
Small portions and sufficient drinking regime are encouraged. Eating after 19:00 is prohibited. Dishes should be prepared in healthy ways: stewing, boiling, steaming and in a slow cooker. In a week you can lose weight and become at least 3 kg lighter.
Within a week after the end of the regime, you should not include harmful foods in the menu. Limited ones should be introduced gradually: no more than 1 egg every 2 days, red meat - once every 4 days.
Fruit and vegetable
The duration of the diet is 7 days, during which you will eat exclusively fruits and vegetables (eat 2 kg per day). When choosing fruits, you need to focus on your skin type. For oily fruits, sour and unripe fruits are suitable, for dry ones – sweet and fully ripe fruits. Both options are suitable for normal and combination skin. Weight loss per week – from 6 kg.
It is not recommended to practice the diet for people with increased gastric secretion and pathologies of the gastrointestinal tract. You should exit gradually, gradually introducing protein-rich foods into your diet. You can start the morning of the 8th day with a boiled egg and a spoonful of oatmeal, eat a piece of baked fish in the afternoon, and drink a fermented milk product for dinner.
Simple recipes
Detox soup
Ingredients:
- arugula (bunch);
- broccoli (3 heads);
- zucchini (quarter);
- onion (half);
- ginger root (piece);
- garlic clove;
- olive oil (tablespoon);
- juice of half a lemon;
- non-carbonated mineral water (2 glasses);
- ground black pepper;
- sea salt.
Preparation:
- In a deep frying pan, fry the onion and garlic (until a pleasant aroma appears).
- After a couple of minutes, add broccoli, chopped ginger and zucchini.
- After 3 minutes, add water and cover with a lid. Simmer over low heat for no more than 7 minutes.
- Place the mixture in a mixer bowl. Add arugula, pepper, salt and lemon juice.
- Beat for 3 minutes at medium speed.
- Serve to the table.
Chicken fillet with vegetables
Ingredients:
- chicken fillet;
- pumpkin (300 gr.);
- broccoli (200 gr.);
- bell pepper (2 pcs.);
- clove of garlic.
Preparation:
- Cut fresh chicken fillet into pieces, place on baking paper, and place in the oven (180 degrees) for 15 minutes.
- Cut the pumpkin into pieces, the pepper into strips, and divide the broccoli into florets.
- Add vegetables to fillet, cook for 15 minutes.
- Chop the garlic and add to the meat and vegetables. Cook for 2 minutes.
Fish with vegetables
Ingredients:
- 2 pieces of chilled cod;
- half a red onion;
- 1 piece of bell red pepper;
- 2 tomatoes;
- lemon slice;
- greens (dill, parsley, celery).
Preparation:
- Cut the cod into portions.
- Prepare the vegetables: cut the pepper into strips, onion into half rings, chop the greens. Place on parchment.
- Place fish on vegetables. Add tomatoes and lemon on top.
- Cover with a sheet of paper and place in the oven (180 degrees) for 20 minutes.
Salad for weight loss
Ingredients:
- fresh cucumber;
- fresh tomato;
- red bell pepper;
- a bunch of green onions and arugula;
- lemon juice;
- olive oil.
Preparation:
- Rinse the greens and leave in water for 5 minutes to remove dust.
- Chop the cucumber, tomato and pepper and pour into a container.
- Chop arugula and greens and add to vegetables.
- Sprinkle the salad with lemon juice and add a spoonful of olive oil. Mix.
Detox salad
Ingredients:
- large carrots;
- young beets;
- half a head of young cabbage;
- half a bunch of dill and parsley;
- a bunch of spinach;
- juice of half a lemon;
- half a teaspoon of olive oil;
- coarse sea salt.
Preparation:
- Grate carrots and beets on a medium grater. Chop the cabbage, place in a bowl and add a pinch of sea salt.
- Add carrots and beets, chopped greens to the cabbage. Mix.
- Add oil and lemon juice. Mix.
Light vegetable stew
Ingredients:
- young zucchini;
- tomato;
- 150 grams of tomato juice;
- onion head;
- sea salt on the tip of a knife.
Preparation:
- Wash and peel the zucchini, cut into small squares.
- Scald the tomatoes, remove the skin and chop finely.
- Finely chop the onion. Place into the frying pan along with the zucchini. Wait until the juice is released. Then cover with a lid and simmer for 7 minutes.
- Add tomatoes. Simmer until the liquid evaporates without a lid.
- Pour in tomato juice, simmer for 10 minutes until thick.
- When serving, decorate the dish with herbs and add a little salt.
Oatmeal banana cookies
Ingredients:
- 3 bananas;
- a glass of oatmeal;
- 50 grams of low-fat butter;
- spoon of honey.
Preparation:
- Peel the bananas and cut into small pieces. Using a blender, puree.
- Grind half a glass of flakes in a blender until fine crumbs. Add to mashed bananas. Add whole flakes there.
- Pour in melted butter, add honey. Mix.
- Form small balls, flatten with your palm and place on parchment.
- Bake in the oven at 180 degrees for half an hour.
Kefir with kiwi
Ingredients:
- a glass of low-fat fermented milk drink;
- 2 kiwis;
- 40 grams of bran;
- spoon of honey.
Preparation:
- Peel the kiwi and cut into small cubes. Place a third at the bottom of the glass.
- Place the fermented milk product on the kiwi. Add bran.
- Place a layer of kiwi again. Add kefir on top. The last layer is kiwi.
Simple exercises for better results
To enhance the effect of a simple diet when losing weight, it is useful to perform simple exercises daily:
- Abdominal retraction.
- Squeezing the buttocks.
- Walking up the stairs.
- Squats.
“Lunges” are good for the same purposes: from a position “standing on the floor” (feet shoulder-width apart), take a deep step forward with one leg. The active leg bends at the knee. The knee of the second leg should touch the floor. Then you need to return to the starting position. Repeat with the other leg. Every day you should perform 20 times on each leg.
The “bicycle” exercise demonstrates a good effect. You need to lie on the floor, put your hands next to your body, raise your legs above the level of your stomach, slightly bending your knees. Perform an imitation of pedaling in the air about 20-30 times.
A good effect can be achieved using a regular hoop. It helps burn fat around the waist and speed up your metabolism. You need to spin for at least 15 minutes every day. In this case, the exercise should be continuous. If the hoop falls, you should start counting the time again.
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