Few people are satisfied with their reflection in the mirror. Diets help improve your appearance and health. Literally from Greek, diet is translated as diet, way of life.
Many diets have been developed to maintain beauty and health. However, it is ideal to create a week's menu of proper nutrition for weight loss yourself.
Sample menus with recipes will help you navigate the selection of products, organization of your diet and food consumption regime.
Proper nutrition for weight loss: general rules
A person gains excess weight gradually, but he must also get rid of it methodically. When losing weight, the body experiences stress. To reduce negativity, proper nutrition is necessary.
- Compliance with the regime. Food is eaten at certain times, with an interval of 3-4 hours between meals.
- Drink more fluids. Water speeds up metabolism, eliminates toxins and promotes food absorption.
- Eat a varied diet. The diet includes foods that contain proteins, carbohydrates, lipids, vitamins and minerals.
- Balanced diet. When creating the menu, the proportions of BJU are observed. Increase your consumption of fresh fruits and vegetables. Plant foods are rich in vitamins and fiber, which help cleanse the body without losing important microelements.
- Counting calories. To lose weight without harm, the recommended daily caloric intake for women is 1, 300, for men – 1, 600.
- Reducing the consumption of animal fats and fast carbohydrates. The abuse of these types of nutrients increases the risk of developing obesity and endocrine pathologies.
- Refusal of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods to lose weight
A healthy diet includes only healthy foods. Do not focus on the vitamins contained in vegetables and fruits. The menu must contain all the nutrients necessary for a normal life.
Correct list of products:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: dietary poultry, beef, veal;
- fish: sea bass, haddock, salmon;
- seafood: squid, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with added lactic acid bacteria: fermented milk, yogurt, kefir;
- horticultural crops, root crops;
- fruits of trees, bushes;
- vegetation;
- nuts, seeds limited.
The list is wide, you can prepare a variety of dishes. The daily diet includes plant and animal foods and vitamins.
For greater benefits, try to consume seasonal vegetables and fruits.
Planning a healthy meal menu
Reviewing your diet means changing your lifestyle and requires creating a plan that you will follow in the future.
- Daily regimen. It's been a long time since people got up and went to bed with the sun. A very high percentage of men and women work at night. There are also "owls" and "larks". These factors are fundamental when planning breakfast and dinner.
- Diet. Before creating an adequate nutritional menu, you need to decide what your goal is. There is a diet for weight correction and another for health maintenance. If you need to lose more than 5 kg, the menu is limited, but not sharply.
- Visual plan. The diet is programmed for the week by the hour. It is more convenient to enter data into a table. This will allow you to monitor quality and quantity. The easiest way is to download a special application.
- Smooth transition. Changes are made without any problems. Sharp calorie restrictions often give the opposite result. When there is a nutrient deficiency, the body makes reserves in the form of fat deposits. In the first week, just exclude harmful foods.
Weekly menu for men: features
Most men play sports or go to the gym. Increased loads and anatomical features affect the diet.
The degree of physical activity is the first thing that should be taken into account when creating the men's menu for the week.
The compiled menu may contain various products, but the diet must meet the following requirements:
- Hearty breakfast. Energy consumption in men is on average 1/3 higher than in women. The morning meal "launches" the body. A man's breakfast should be complete. Contains animal proteins, molybdenum and monosaccharides, lipids. The latter provide energy.
- Dinner is a serious matter. Eat dinner 2 hours before bed. The set of products and calorie content depend on several factors. During intensive night training, you must replenish spent resources - eat proteins and carbohydrates (mainly disaccharides and polysaccharides) in the correct proportion.
- Strict calculation of protein intake. Protein is the building material for tissues. The stronger sex should consume it in greater quantities than women. But excess protein leads to increased formation of uric acid and, as a result, kidney and joint pathologies.
- Fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all consumed nutrients. Furthermore, the consumption of vegetable fats is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
Approximate menu for weight loss for a week for 1, 500 kcal
Organizing proper nutrition for a week for weight loss includes selecting foods based on their calorie content. A daily intake of 1, 500 kcal is recommended for men who want to lose weight or women who want to stay in shape. The diet is not strict, suitable for long-term use. If you calculate calories correctly, you can lose up to 3 kg in 7 days.
You should start eating right not on Monday, but from tomorrow!
Example of a diet for a week:
| days | breakfast | to have lunch | to have lunch |
| I | omelet, rice porridge | soup, roast breast | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout baked with pepper | asparagus with herbs, fermented baked milk |
| 4 | seaweed salad, tea | Lenten pickles, spaghetti | boiled brisket, lettuce, juice |
| V | boiled egg, buckwheat | baked haddock with dried fruits, rice | cottage cheese, apple |
| SAW | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, juice |
Diet menu for the week (table) with recipes
Dietary nutrition involves limited consumption of animal products. To accelerate weight loss, reduce your daily calorie intake by 100 kcal. You can accurately calculate the energy value using an online calculator.
| days of the week | breakfast | to have lunch | to have lunch |
| Monday | apple, 2 loaves | vegetable puree soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beetroot soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | muesli, banana | barley porridge, boiled veal | fresh vegetable salad, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apples | steamed cauliflower |
| Friday | corn flakes, juice | potato cutlets, bread | kefir, strawberry |
| Saturday | omelet with herbs, chicory | tilapia cutlets, cucumber, pepper | Ryazhenka, oat cookies |
| Sunday | vegetable casserole, tea | sorrel soup, turkey meatballs | cheese, cucumber |
Diet meals are prepared simply and quickly. Potato cutlets will appeal to all family members.
Proper nutrition menu for weight loss for a week
When creating a healthy nutritional menu for the week, you need to follow two main goals: create a calorie deficit for weight loss by eliminating high-calorie foods from your diet and provide your body with healthy nutrients. The basis of an adequate daily diet should be foods rich in proteins (meat, fish, cottage cheese), which stimulate metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide the body with energy without causing the accumulation of adipose tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which cause rapid onset of hunger, weight gain and a constant feeling of tiredness.
Preference should be given to saturated fats of plant and animal origin (no more than 30 grams per day), as a lack of fatty acids slows down metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats include nuts, sunflower seeds and fatty fish.
Basic principles
- Eliminate prohibited foods and drinks from the menu.
- Drink the ideal amount of water per day (30 ml per 1 kg of weight).
- Maintain daily caloric intake (from 1200 kcal to 1600 kcal). To calculate the energy value of food, you can use the calorie table.
- The amount of BJU in the daily menu should be 40-45% proteins, 15-20% fats and 30-40% carbohydrates.
- Use the plate rule: half of the main meal portion should be vegetables and a quarter of each should be proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruit before 4pm and permitted sweets (honey, nuts) before 12pm.
- Avoid overeating, as eating more increases your daily calorie intake and slows down the weight loss process.
- Eat food slowly and chew well to promote proper absorption of nutrients.
- Control your salt intake as excess salt causes bloating.
What you can and cannot eat (table)
| Flour products | |
| Baking with whole wheat, rye, buckwheat, almond, unsweetened oat flour | White bread made with premium wheat flour, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, pike, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollock. Seaweed, shrimp, oysters | Salted, smoked fish, canned food, crab sticks |
| Eggs | |
| Cooked, in the form of an omelet, as part of dishes | |
| Dairy | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fatty cottage cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereal, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, kidney beans | Instant oatmeal, granola with sugar, white rice, semolina |
| Oil | |
| Olive, linseed, coconut, sunflower and other types of vegetable oils. Butter and ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, peppers, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Conservation. Mashed potatoes or French fries |
| Fruits | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, blackberries, peaches, oranges, tangerines, grapefruits, apricots, kiwi. Limited: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Plums, dates, figs, apricots, mango, dried apricots (no more than 25 g per day) | Peanuts, raisins and dates in large quantities |
| Dessert | |
| Honey, date syrup, sweeteners, dark chocolate | Confectionery, ice cream, sweets, milk and white chocolate, cookies |
| Drinks | |
| Drink black, green, mint, chamomile tea, coffee, chicory, unsweetened barley | Alcohol, sweet carbonated drinks |
How to create a menu
For food to be beneficial and contribute to weight loss, it is important to follow the basic rules for creating the menu for the week, taking into account the physiological needs of the body:
- consume a daily dose of protein (1-1. 5 grams per kilogram of weight), which is distributed throughout the day;
- for breakfast, it is recommended to prepare dishes consisting of proteins and slow carbohydrates for a lasting feeling of satiety, for example, omelet and porridge, oatmeal with curd filling, etc. ;
- lunch should consist of proteins, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day is calculated individually depending on the daily routine;
- You should not eat without feeling hungry, as even eating healthy foods, without physiological need, leads to overeating.
Healthy nutrition menu for the week
Monday
- Breakfast: whole grain bread sandwich, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey cutlets, bulgur stew, vegetables, apple;
- Afternoon snack: curd casserole with berries;
- Dinner: chicken salad with cucumber and cabbage.
Tuesday
- Breakfast: cheesecakes (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: liver pancakes, salad with tomatoes and cucumbers;
- Dinner: baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Afternoon snack: vegetable roll in pita bread made with wholemeal flour;
- Dinner: cottage cheese and protein casserole.
Thursday
- Breakfast: wholemeal pancakes, cottage cheese with red fruits;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: 3-egg omelet with tomato, green tea;
- Lunch: roast turkey with zucchini and peppers, quinoa, cherries;
- Afternoon snack: banana puree with curd;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese cabbage salad, apple;
- Afternoon snack: cottage cheese with yogurt and nuts;
- Dinner: roasted mushrooms, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchose with vegetables, fruits;
- Afternoon snack: Greek yogurt with red fruits;
- Dinner: sole, salad.
Is it possible to lose weight with proper nutrition?
Basically, proper nutrition is a balanced food menu that allows you to provide the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not provide for very strict restrictions, it is difficult for a person to adjust to their observance.
After all, a balanced diet today is, unfortunately, a rarity. Most often, people overuse unhealthy foods such as fast food, sweets and processed foods, while healthy and tasty foods such as vegetable salads or sea fish appear on the menu only from time to time.
When consuming fast carbohydrates, which stimulate appetite and change eating behavior, a person invariably gains excess weight.
But if you change your eating habits and formulate your diet in accordance with the principles of proper nutrition, extra pounds will not accumulate. If you slightly reduce your daily calorie intake, you can reduce your body weight.
To do this, you can replace foods with a higher calorie content with foods with a lower calorie content, and also eliminate nutritious snacks, replacing them with lighter ones. As a result, this regime allows you to lose weight by an average of 4 kg per month.
Consequences of poor nutrition
Systematic poor nutrition can lead to very serious health problems, which, in turn, have an extremely negative effect on the body.
Gain from excess body weight to obesity. Excess weight is not just an aesthetic problem. It causes numerous diseases: in particular, it causes rapid wear and tear on joints, affecting the human skeleton, and impairs the functioning of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor nutrition are often associated with a deficiency of very important minerals and vitamins for the body, which are not supplied in sufficient quantities with food. Children and adolescents often develop vitamin deficiencies due to an incorrect diet, which results in fatigue, decreased performance, irritability, etc.
Deterioration in appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull and the condition of nails deteriorates.
Basic principles of proper nutrition: important tips
Proper nutrition allows you to maintain your health and even restore it. To do this, it is necessary to properly formulate a healthy diet for the week, making sure that the menu includes a variety of healthy foods that can provide the body with minerals and vitamins.
- The menu should include products that meet the needs for certain substances. Its deficiency can trigger the desire to eat junk food, as scientists have proven that an unhealthy desire to eat certain junk foods can be associated with a lack of certain micronutrients.
- The calorie content of food must be controlled. Maintaining energy balance is very important as it determines ideal body weight. The menu should be dominated by plant-based foods with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When creating a menu, you should choose products that contain a minimum of sugar and little fat. The normal amount of sugar per day is up to 50 g, but the ideal is to further reduce the amount of sugar consumed. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats - they are found in products containing hydrogenated vegetable oil.
- The best drinks on a healthy menu are those that contain a minimum of calories (green and herbal teas, rosehip drink, etc. ). You should not drink a lot of juice - the daily dose should not exceed 200 g per day.
- Every day you must consume a certain amount of foods from five different groups to ensure the ideal balance of nutrients in the body and the "supply" of sufficient energy. The first group of products are vegetables and legumes (about 300 g and 70 g per day, respectively). The second are berries and fruits (300 g). The third group consists of lean meat and fish, eggs, seeds and nuts (one serving of meat or fish dish, 2 tablespoons of nuts or seeds. The fourth group is cereal products that retain the maximum dietary fiber ( whole grain products, porridge, about 70 g per day) Fifth – skimmed milk and fermented milk products (about 200 g per day).
- It is also important to limit the amount of salt and excessively salty foods. It is recommended to consume a maximum of 5 g of salt per day.
- Diet is also important. Therefore, you need to have breakfast within the first hour after waking up and have dinner three hours before bed. During the day, it is important to provide two nutritious snacks to avoid bouts of intense hunger and, consequently, overeating at main meals.
- You should drink plenty of fluids every day. Half an hour before meals, it is recommended to drink a glass of warm water.
- Convenience foods may be economical, but they are by no means healthy foods. They should be completely abandoned. You should also exclude soda, fast food, sausages, chips, etc.
- It is advisable to eat carbohydrate meals in the first half of the day and proteins in the second.
Healthy food menu for a week for a family
Age is also important - the menu for people of working age will differ from the diet for young children and the elderly.
And if an example of healthy eating is taken as a basis, then it needs to be diverse so that all family members receive nutritious food in sufficient quantity.
Proper nutrition, menu for the week
So, to eat well, you need to create an adequate nutritional menu and try to maintain this routine.
The easiest way is to plan a healthy diet for the week for your family or yourself.
When creating this schedule, it is best to immediately purchase foods for the week so that at first there is no temptation to buy unhealthy foods. Next, you need to create a weekly meal plan.
An example of proper nutrition for a week could look like this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 teaspoon of butter), fruit - apple or orange, coffee without sugar.
Snack: bran bread toast, cucumber salad and a boiled egg with 1 tsp. vegetable oil.
- Lunch: baked fish – 200 g, green salad (cabbage or green leafy vegetables with olive oil) – 150 g
- Afternoon snack: low-fat cottage cheese – 100 g, dried fruits – 50 g, tea.
- Dinner: boiled vegetables – 200 g, boiled chicken fillet – 150 g.
Tuesday
Breakfast: toast of rye bread and 20 g of hard cheese, banana, unsweetened coffee.
Snack: low-fat yogurt, 1 tsp. honey
- Lunch: vegetable soup or chicken broth - 200 g, salad with cucumber, tomato or cabbage - 200 g.
- Afternoon snack: fruit of your choice, herbal tea.
- Dinner: lean boiled meat (chicken, rabbit, veal) – 250 g, cucumber – fresh or pickled.
Wednesday
Breakfast: oatmeal - 150 g, 1 tsp. honey, banana, coffee or tea.
- Snack: nuts – 50 g, apple, tea.
- Lunch: pilaf with lean meat – 200 g, boiled vegetables – 150 g.
- Afternoon snack: curd casserole – 150 g, tea.
- Dinner: boiled or baked hake – 200 g, cucumber, tomato.
Thursday
- Breakfast: rice with milk – 150 g, berries or fruits – 100 g.
- Snack: yogurt – 100 g, dark chocolate – 10 g, coffee.
Friday
- Breakfast: wholemeal porridge of your choice – 200 g, boiled egg, cucumber.
- Snack: kiwi, 25 g of nuts, tea.
- Lunch: mushroom soup with rice – 250 g, toast with 10 g of hard cheese.
Afternoon snack: cottage cheese (150 g) with 1 tsp. honey
Dinner: roast beef – 200 g, seaweed – 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Lunch: potatoes baked in jackets, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt – 200 g, apple.
Dinner: baked apples – 2 pcs. , curd casserole – 150 g.
Sunday
Breakfast: barley porridge (with 1 teaspoon of butter) – 200 g, coffee.
Lunch: boiled or baked vegetables - 250 g, boiled veal - 100 g.
Afternoon snack: seafood – 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets – 2 pcs. , boiled rice – 100 g, rosehip infusion.
This is just one example of what healthy eating during the week can look like. But there is no strict menu in the proper nutrition system.
There are many recipes with photos in different sources that can be used to create a healthy menu. The main thing is to eliminate junk food and follow the basic principles.
Products can be replaced with others that correspond to the composition and calorie content (a special interchangeability table will help with this).
conclusions
Proper nutrition is not a diet, but rather a way of life that allows you to eat a varied and tasty diet and at the same time feel good. It's not difficult to switch to this – just prepare for the changes and develop a menu for the week. Little by little the body will be rebuilt and the person will gladly adhere to these principles.