Sample diet for a week for weight loss. Proper nutrition menu for every day. A universal exercise to strengthen the abdomen, buttocks and arms

In this article you will learn about a healthy diet for weight loss every day. Also in the article you will find advice from a nutritionist, following which you will forever forget about being overweight!

If you want not only to lose weight, but also to maintain the beauty of your skin, hair and nails, read this article carefully and use it to your advantage.

Why shouldn't you go on a diet?

1. Breakfast is your most important meal.

First of all, before breakfast, be sure to drink a glass or two of clean water. Warm. Negatively charged is best. Why drink negatively charged water and how to make it yourself correctly, we explain in detail and learn how to do it at the First Wellness School courses.

In addition, you need to have breakfast within the first hour after waking up. Moreover, this should be a full breakfast, and not a cup of coffee.

Breakfast's calorie content is approximately 25% of the daily calorie intake.

Eating breakfast later than 1 hour after waking up, as well as coffee on an empty stomach, triggers increased production of the stress hormone - cortisol, which in turn leads to excess weight gain in people prone to obesity.

In order to balance your diet correctly, use the step-by-step guide for calculating calories and proper weight loss in the book - Food Diary: “The Path to an Ideal Figure” in .pdf format

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Dinner

2. For lunch we eat complex carbohydrates and protein. This will allow you to saturate your body for a long time and not overeat at dinner.

Lunch should make up 35% of the total daily calorie intake.

Dinner

3. The ideal dinner for weight loss should include protein foods and foods rich in fiber (vegetables). Protein is a tool for building our muscles and bones, and fiber is a product that is not processed into fat cells.

You should have dinner about 3 hours before bedtime. Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to be absorbed.

An important rule: not eating after 18.00 only works if you go to bed at 21.00. For each person, the time of the last meal will be individual and depends on his daily schedule.

If you go to bed from 21:00 to 22:00, then you should have dinner no later than 19:00.

If you go to bed late, after 24:00, then you can eat before 21:00.

Dinner should be 20-25% of the daily caloric intake.

Snacks

4. It is best to leave fruits for second breakfast and eat them separately from the main meal. Fruits cannot be combined with anything. This is a separate dish. Otherwise, eating fruit after the main meal, especially after a meat dish, causes fermentation and rotting processes to occur in the intestines. Do you need it?

If you want to eat fruit during the day, it is better to do this 20-30 minutes before the main meal.

Before bedtime

5. If you have a strong feeling of hunger late in the evening, I recommend that you always have Acidophilus in the refrigerator; this is a fermented milk product, but unlike yogurt and kefir, the acidophilus bacillus settles in the intestines for a long time and is its beneficial microflora.

Acidophilus is much healthier than kefir and yoghurt, also because it contains all the vitamins and minerals we need for health.

Make yourself this cocktail of acidophilus and greens.

Cocktail

Required ingredients:

1. Acidophilus - 350 ml, just look at the dates, the store likes to supply perishable products by date.

It is best if it is a fresh, recently prepared drink.

2. Dill, base 30 grams.

3. Parsley or cilantro - 10-20 grams to taste. If you choose cilantro, it is spicier, so you can add just a little bit.

In general, when you make this drink 1-2-3 times, you will understand how much greenery you want to add.

Preparation:

1. Wash the greens and add to the blender bowl.

2. Pour in Acidophilus.

3. Whisk.

The cocktail is ready!

This drink will help the intestines function properly; drinking it every day will not have any problems. It also helps saturate and refresh!

Prohibited and permitted foods for weight loss

By following proper nutrition, you can create a diet of your favorite foods.
85% of your diet should consist of healthy foods that will saturate your body, provide it with essential vitamins and minerals, and will not deposit fat on your waist and hips.

Grocery list

What food products should you choose for every day, here is their list:

What is possible?	What's not allowed?
Fresh vegetables (especially carrots, cabbage, beets - in combination, cucumbers, celery, zucchini)	Fast food food, chips, salted crackers, salted nuts
Fresh fruits (apples, citrus, plums)	White bread, buns, sugar cookies
Poultry (chicken fillet or breast, turkey fillet)	Fatty meat, pork, lard
White fish (once a week you can have red fish, pink salmon, salmon, trout, chum salmon)	Meat products and semi-finished products, sausage, frankfurters, smoked meats
Seafood (mussels, squid, shrimp, octopus)	Breaded fried fish products
Porridge (oatmeal, buckwheat, brown rice, millet, pearl barley)	Cakes, white chocolate, milk chocolate, any sweets, 1 piece of dark chocolate per day
Durum pasta, once a week	Margarine, butter, mayonnaise
Legumes (beans, peas, lentils)
Fermented milk products without additives (acidophilus, yogurt, kefir, fermented baked milk)
White cheeses (Adyghe, mozzarella)
Bread, preferably made from whole grain flour
Any nuts, no more than 5 per day
For salad dressing, directly pressed flaxseed, olive, sesame oil
Sweets include dried fruits, marmalade, marshmallows, marshmallows
From drinks, herbal teas, green tea, chicory, fruit drinks, compotes with low added sugar, or better yet no sugar at all

This diet is designed specifically for women and men who want to lose weight:

Monday	Breakfast: Green or seasonal apple, whole grain bread with tomato and mozzarella cheese, 1 egg, tea or coffee Snack: 5 cashews (dried, pre-soaked for 8 hours) Lunch: Borscht cooked only in vegetable broth, 150 grams of chicken breast baked in the oven Afternoon snack: Plain yoghurt or acidophilus Dinner: pink salmon fillet and salad with fresh vegetables (cucumbers, tomatoes, herbs)
	Before breakfast: 2 glasses of warm water Breakfast: Oatmeal with water without sugar, ½ banana, 10 grams of raisins, green tea or coffee Snack: Orange or grapefruit Lunch: Vegetable soup, 2 turkey cutlets Afternoon snack: A glass of kefir Dinner: Cod fillet with carrots, baked in foil, baked vegetables Before bed: A glass of warm water
	Before breakfast: 2 glasses of warm water Breakfast: Omelette with tomatoes, bread with cottage cheese, herbal tea or chicory Snack: 2 kiwis Lunch: Red beans, a piece of beef and a salad of cucumbers, peppers, herbs Afternoon snack: two cheesecakes and compote Dinner: zucchini stuffed with turkey mince, crusted with cheese Before bed: A glass of warm water
	Before breakfast: 2 glasses of warm water Breakfast: muesli with yogurt, tea or coffee Snack: Fruit salad Lunch: pureed mushroom soup, pearl barley porridge with chicken fillet and carrots Afternoon snack: sugar-free cottage cheese with raisins and dried apricots Dinner: Steamed fish with green peas and tomatoes Before bed: A glass of warm water
	Before breakfast: 2 glasses of warm water Breakfast: Whole grain bread with avocado and egg, tea Snack: 5 almonds, pre-soaked for 12 hours Lunch: pea porridge, a piece of baked meat in the oven, cucumber and tomato salad Afternoon snack: A glass of fermented baked milk with bread Dinner: Salmon cooked in the oven with vegetables Before bed: A glass of warm water
	Before breakfast: 2 glasses of warm water Breakfast: Two-egg omelette, green beans, tomato, coffee or tea Snack: pear or apple Lunch: vegetable soup, rice with seafood Afternoon snack: any berries Dinner: Baked meat or poultry, salad of carrots, cabbage, peppers and herbs Before bed: A glass of warm water
Sunday	Before breakfast: 2 glasses of warm water Breakfast: Sugar-free oatmeal with pumpkin seeds, raisins and a spoonful of jam Snack: 3 dates Lunch: Pumpkin cream soup with meatballs, a slice of whole grain bread Afternoon snack: cottage cheese with ½ banana and raisins Dinner: Baked chicken breast with fresh vegetable salad Before bed: A glass of warm water

WATER before each meal 20-30 minutes.

Conclusion

I think this simple menu will keep you full and satisfied. And the low calorie content of the given dishes and compliance with the proportions of proteins, fats and carbohydrates will help you effectively and smoothly lose weight without harm to your stomach.

https://www.instagram.com/katerina_lavrova/

If you feel like eating between meals, use the simple rule “If you want to eat, drink water!”

Now I have no doubt that a proper diet for weight loss every day will help you stay in great physical shape.

I believe you will succeed!

Ekaterina Lavrova

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only about cabbage salads and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which satisfy the body’s needs and are worthy of being included in every person’s proper nutrition plan!

PP program

• Focus on the “food pyramid”, according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
• Combine meat with vegetables and fruits.
• If you really want it, then you can have a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
• Make sure that your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume plant proteins, which are present in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited period. Once results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you won’t have to give up your favorite and unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even need to adhere to it throughout your life in the name of a slim figure and healthy appearance.

It's time to create a menu for yourself!

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

Meal regimen for “early people” (people who wake up, for example, at 6:00 am and go to bed at 10:00 pm)

• Have breakfast at 7:00 am
• At 10.00, have a second light breakfast
• At 13.00 go for lunch
• 16.00 time for afternoon tea
• Have dinner at 19.00

Dietary regime for “night owls” (people who get up after 9.00 am and go to bed around 00.00 am)

• Have breakfast at 10.00 am
• At 13.00 time for lunch
• At 15.00 it's time for lunch
• At 17.00 go for afternoon tea
• At 20.00 it's time for dinner

Thus, adjust your meal schedule to suit your daily routine.

• You should have breakfast one hour after getting up
• Drink 250 ml of warm plain water in the morning on an empty stomach.
• Allow 2-3 hours between any meals
• have dinner earlier or no later than two hours before bedtime

To properly lose weight, you need to keep track of the calories of all foods you eat. To do this, get a notepad or a special application on your phone and make notes even about the amount of water or juice you drink.

What is important when creating a menu

1. When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
2. You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
3. Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and not in volume). more than 30 g per dose).
5. When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
6. Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.

Mistakes of losing weight

• Breakdowns for sweets and starchy foods (they should not be completely ruled out, but dosage the intake so as not to violate the norm of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry without oil, over an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of greens.
• Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached beef with one fresh cucumber).
• Frequent drinking of alcohol. It should be avoided, as it is quite high in calories and can provoke a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
• Be careful with salt, seasonings and sauces. All this greatly stimulates appetite and can lead to irregularities and overeating.
• Meals should not be skipped. Always have a bag of nuts, water with lemon, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snack: dried gray bread, boiled egg, tomato.

Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.

Second snack: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.

Evening meal: boiled vegetables 220 g, baked piece of beef 140 g

Second day

Morning meal: a sandwich made from a piece of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g grapes, tea or coffee with honey.

Snack: cottage cheese 50 g with a teaspoon of honey.

Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

Second snack: a red apple and one kiwi, green or herbal tea.

Evening meal: lean beef 200 g, two fresh cucumbers.

The third day

Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily meal: brown rice 150 g, the same amount of steamed vegetables.

Second snack: casserole of cottage cheese, semolina, 150 g banana, herbal tea.

Evening meal: 200 g peeled seafood, two cucumbers and one tomato.

Fourth day

Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snack: 100 g low-fat unsweetened yoghurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: baked low-fat fish 250 g, sauerkraut 130 g.

Second snack: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.

Evening meal: 200 g baked chicken without skin, sprinkled with 30 g Parmesan, plus two cucumbers.

Fifth day

Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

Daily meal: mushroom soup with barley 260 g, dried slice of bread or crackers and 10 g of cheese.

Second snack: homemade casserole of cottage cheese, raisins and yogurt 150 g.

Evening meal: baked hake 200 g and seaweed 100 g.

Sixth day

Morning meal: a beaten omelette of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.

Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.

Evening meal: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.

Seventh day

Morning meal: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal: The diet should be varied, half of the total amount should be fruits and vegetables. Separate meals. Reduce your consumption of cereals and bread. Consume low-fat dairy products. Reduce fat intake. Food should be predominantly boiled or steamed. In winter and autumn, take vitamin tablets. Sugar, salt, soda, and confectionery products should be present in minimal quantities. Drink about 2 liters of water (mineral and clean drinking water). Drink no earlier than 20 minutes before and after eating. Minimize alcohol consumption.

Wed The basics need to be noted that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

1. Sample menu for proper nutrition. Read a lot. should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. Cereal products, which are very effective in the fight against excess weight, play an important role in the healthy nutrition menu.
3. Dairy products play an important role in the diet for weight loss, but as you age, their consumption should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acid, the lack of which can lead to problems with skin, hair, and even cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the weight loss menu is a guarantee of the body receiving the necessary vitamins.
6. To lose weight with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fats completely, even if weight problems are more than obvious.
7. With proper nutrition, the consumption of sugar, as well as sweets made from it, should be reduced, or better yet completely eliminated from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
8. To lose weight, you should also reduce your salt intake, which contributes to fluid retention in the body, which leads to edema.
9. Drinking alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must be accompanied by physical activity. This does not mean that you absolutely need to go to a gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, losing weight and eating right will be ineffective.

BREAKFAST:
Oatmeal with blueberries and almonds. From a perspective, it's a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle everything with cinnamon and add a little honey. These foods are rich in nutrients, protein and fiber.
Breakfast cereals (muesli or crispy cereal). Add berries, yogurt or milk, and a complete breakfast is ready!
Scrambled eggs with herbs or omelet with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to making you feel full, eggs will provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the cut fruits should be poured with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Cottage cheese and fruits. Add any fruit to your low-fat cottage cheese: apples, citrus fruits, and berries.
Buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
Hearty avocado salad: chop a couple of avocado fruits, add a boiled egg and grated cheese and do not season. Result: many vitamins, high in calories and nutrition.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour 200-250g of kefir into the mixture.

Healthy breakfast for a slim figure No. 1

Why not start your day with oatmeal? This healthy porridge is a leader in the amount of useful vitamins and microelements. To vary the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Just 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of chocolate will cease to be obsessive, and a slim figure will be closer. Oatmeal is quickly digested and does not settle as an unbearable burden on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of the porridge burning, you can use the method of express cooking. It is necessary to fill the oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to apply light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure No. 2

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product among those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and microelements.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure No. 3

Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of foods for getting a slim figure. Making smoothies is easy. You need to add whatever you want to kefir or low-fat yogurt.
Any vegetable that matches your taste is suitable for a vegetable smoothie. Fruity - as simple as shelling pears.

When all the components of the future breakfast have been determined, you need to blend everything in a blender. And to add satiety, you can mix the dish with a handful of oatmeal. Ready! A delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure No. 4

An omelet is a breakfast that is unique in its characteristics. It has many advantages: it is quick to prepare, varied in execution, tasty and healthy. To get creative with the taste of omelet and add vitamin value to it,
Vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure No. 5

A tasty, beautiful and healthy breakfast for a slim figure is prepared from low-fat cottage cheese with berries and honey. If you beat all the ingredients in a blender, you will get a juicy curd cream that has no extra calories, but only maximum benefits.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure No. 6

Homemade muesli is a real energetic healthy breakfast for a slim figure. It should not be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. It's easy to make your own muesli.
It is necessary to lightly fry the flakes in a frying pan or heat them in the oven. This will add a nice flavor and added crunch.

And then just pour low-fat milk, kefir or yogurt over the cereal, add fresh and dried fruits, nuts and that’s it! A nutritious and very filling healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure No. 7

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives you a feeling of fullness, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill you up, give you energy and increase your vitality. True, for the sake of preparing it you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth going to such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure No. 8

Unsweetened coffee with dark chocolate is a healthy compromise breakfast for those who cannot give up their favorite drink and treat. However, you should only choose chocolate that contains at least 70% cocoa. Otherwise, instead of benefiting a slim figure, all-bitter chocolate will accumulate excess weight in the most problematic areas of the figure.

Healthy breakfast for a slim figure No. 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You shouldn’t limit yourself to miniature sizes at all in an effort to quickly achieve a slim figure, because literally in an hour and a half you will feel the desire to have a snack. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure No. 10

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to prepare themselves any of the 9 recipes listed above. We must remember that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods
Fresh juices. A healthy breakfast, starting with a glass of orange juice, will help the stomach prepare to digest food. This nectar contains large amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley).

Fruits. A healthy breakfast can start with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures normal bowel function. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows you to include them in any weight loss diet.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli it contains help strengthen the immune system. For breakfast, it is important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefit of honey is its beneficial effect on the cardiovascular system: including this valuable component in a healthy breakfast menu will help you avoid unfavorable surges in blood pressure throughout the day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and

For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: candy can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour in a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on water	Chicken breast stewed with vegetables. As a side dish - durum wheat pasta	Vegetable stew with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Still water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs
3	Buckwheat porridge on water	Vegetable soup with a piece of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 grams of any nuts; a glass of kefir (you can add a small spoon of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Cereals can be varied with carrots and onions	Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar); handful of dried fruits
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on water	Vegetable casserole (zucchini, tomato, carrots, eggplant, egg)	Piece of boiled white fish with brown rice	Rice bread sandwich with lightly salted trout and a slice of cucumber
7	Rice porridge on water	Omelet with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; handful of nuts

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another useful tip that often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition using recipes for weight loss, together with active physical activity, will be the solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.

Proper nutrition is the key to health. But how to eat properly in today's high prices?

Is it possible to create an inexpensive healthy food menu for weight loss for a month, a week, a day, and what products are best suited for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is exactly what every person’s attitude towards proper food should be. How to improve yours?

Healthy eating rules:

1. Stick to your diet: eat 5 times a day and at regular intervals;
2. Reduce food portions to 300-400 g in main meals and 100-150 g in intermediate meals;
3. Do not overeat - food should satisfy hunger and not burden the stomach;
4. The last meal is 3 hours before bedtime;
5. Maintain a balanced diet - the ratio of fruits and vegetables to other foods is 50 to 50;
6. The main method of cooking is steaming and boiling foods;
7. Increase the amount of drinking water consumed to 2000 g per day;
8. Reduce fats and carbohydrates in your diet;
9. Eliminate alcohol and fast food.

The whole benefit of following such rules is to improve your health, activate your body’s functioning and maintain a constant positive mood. If stress bothers you, try to normalize your diet and the results will not be long in coming.

What you should avoid to normalize your diet:

• Constant snacking;
• Eat dry food;
• Reluctance to have breakfast;
• Insufficient;
• Eating unhealthy food.

Natural laziness and self-indulgence are the main problem of humanity. If you want to avoid this, start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and meat. In modern conditions it is difficult to get all healthy products. No problem! Cheap, cheerful and healthy eating is quite possible! Just use the knowledge.

Vegetables

Among the healthy cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly healthy products.

Health benefits of vegetables:

• Cabbage is the main source of vitamin C and calcium for the body;
• contains beta-carotene and pectin, which have a positive effect on the processes of digestion and rejuvenation;
• Beets contain betaine (which makes them red) which helps and improves the functioning of the cardiovascular system;
• – a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for intestinal microflora and protection against cancer;
• Radish contains a large amount of potassium and phosphorus, vitamins B and PP, which normalizes the functioning of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: they are easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish are considered a luxury in some ways (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring is not a red fish, which is famous for its Omega-3 content, the amount of these fatty acids is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very low, so be interested in the origin of the fish.

To replenish calcium and phosphorus reserves, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable thing remains the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group consists of meat by-products - liver, heart, kidneys - everything from the animal's body except the meat itself. Such products contain optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Dairy

Among the wide variety of dairy products, the most beneficial for a healthy diet are yogurt, kefir and cottage cheese, preferably low-fat.

Beneficial properties of dairy products:

1. Easy to digest;
2. Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;
3. Low in calories.

In order not to overload the body and supply a sufficient amount of energy, low-fat dairy products such as yoghurt are very helpful, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

• – contains almost all minerals and trace elements, and the calorie content of 100 g is on average 170 kcal;
• Whole grain products – pearl barley, buckwheat, oatmeal and millet cereals;
• (at least 70% cocoa) – an excellent stimulating and invigorating snack;
• Rice is a great alternative, but choose only dark rice (the lighter the rice, the less healthy it is);

How to create a menu for the week

Drawing up a menu for a healthy diet throughout the week should be accompanied by a number of actions:

1. Choose only healthy foods and dishes;
2. Pay attention to their quantity in products;
3. Follow the rules of healthy eating.

The menu may turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for every day

We offer a schedule of ready-made inexpensive healthy food menus for every day of the week, based on which you can prepare your own dishes and create a weight loss diet to your liking:

Monday

• Breakfast– rice, vegetable cabbage salad, tea;
• Lunch– a glass of kefir;
• Dinner– boiled herring, salad with radishes, dried fruit compote;
• Afternoon snack- apple;
• Dinner– vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

• Breakfast– buckwheat porridge, low-fat cottage cheese, coffee;
• Lunch– banana;
• Dinner– , in olive oil, tea;
• Afternoon snack– a glass of kefir;
• Dinner– radish and cabbage salad, rice, yogurt.

Wednesday

• Breakfast– , apple, yogurt;
• Lunch– 100 g of cottage cheese;
• Dinner– boiled herring, vegetable soup, tea;
• Afternoon snack– 50 g walnuts;
• Dinner– steamed chicken, cabbage salad, dried fruit compote.

Thursday

• Breakfast– scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;
• Lunch– banana;
• Dinner– rice, stewed vegetables, water;
• Afternoon snack– 100 g low-fat cottage cheese;
• Dinner– , vegetable soup, yogurt.

Friday

• Breakfast– rye toast, cabbage or beet salad, coffee;
• Second breakfast – apple;
• Dinner
• Afternoon snack– 50-70 g dark chocolate;
• Dinner– stewed vegetables, rye bread, boiled chicken breast, tea.

Saturday

• Breakfast– scrambled eggs from 2 eggs, green salad with olive oil and herbs, yogurt;
• Lunch– banana;
• Dinner– buckwheat porridge, vegetable soup, rye bread, tea;
• Afternoon snack– a glass of kefir;
• Dinner– baked chicken breast, vinaigrette, dried fruit compote.

Sunday

• Breakfast– oatmeal, 2 boiled eggs, coffee;
• Lunch- yogurt;
• Dinner– steamed herring, vegetable salad, tea;
• Afternoon snack– 50-70 g dark chocolate;
• Dinner- vegetable soup,