home Audience 3 Rules for compiling a menu of rational nutrition

Rules for compiling a menu of rational nutrition

Nutrition is the most natural life process from the first minutes of life for any creature on the planet. The need for it is a manifestation of basic instincts. Food is the only source of energy for humans until evolution has provided a different way to maintain life support.

In order for the body to work like a clock, it needs more than 60 types of various substances and elements. The figure seems huge, and it’s not immediately clear where to get them, but everything is not so scary if you apply a rational approach to nutrition.

Functions of rational nutrition

But, before we talk about rational nutrition, let's look at the functions of this very nutrition.

As the old Socrates very accurately noted: "We do not live in order to eat, but we eat in order to live."

Therefore, the first function of nutrition is to supply our long-suffering body with energy. And here, perhaps, the best comparison would be with an airplane. Look here: the plane is refueled with kerosene in almost the amount that it needs to fly to right place. If they don’t refuel, they won’t fly, they will fall. And they will refuel - it will circle over the airport, “burning out” the remaining fuel in order to land normally.

It’s the same in our body: “we don’t refuel” - we don’t have enough strength, we’ll all lose weight. Well, “refueling” is guaranteed to affect our weight, because we are often just too lazy to “burn out” fuel like an airplane.

The second function of nutrition is the timely supply of the body with plastic substances. And first of all, these are proteins, then they go minerals and fats, and carbohydrates are trailing in the tail itself. Well, right, because our body, like an airplane, requires constant repair and renewal. We, just like the aircraft, need to repair some components, assemblies, worn seats and change “bald” tires. Therefore, without constant replenishment of the repair kit, we can’t by any means.

The third function of nutrition is the uninterrupted supply of our body with biologically active substances necessary for the normal regulation of its vital processes. Simply put, vitamins. For the vitamins present in food are constituent parts some hormones and enzymes.

Well, the last, fourth function of nutrition is, oddly enough, the development of immunity. Not so long ago, scientists found that the magnitude of the immune response to the aggression of viruses, bacteria and other infections depends on the quality of nutrition and, most importantly, on the normal content of calories, high-grade proteins and, of course, vitamins in food.

So, at the heart of proper, that is, rational nutrition, there are three principles, three, I will not be afraid of this word, pillars, three unshakable rules. Only three, and oddly enough - you probably know all of them very well. These are: energy balance, variety and mode of eating.

Three basic principles of rational nutrition

The first principle is the energy balance of nutrition.

Very often we overeat, forgetting that in fact, a person needs not a certain amount of food, but energy value of what was eaten.

So, often, with a large amount of food, we do not get enough calories, or vice versa, having tasted a few pieces of cake, “gain” the daily allowance at once, while not eating at all.

According to the traditions of Russian cuisine, we consume every day a lot of bread, potatoes, sugar, animal fats, thereby leading the body to an imbalance: we consume more energy than we can spend. Such a diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases developing on this basis - from gastrointestinal diseases to diabetes and in the end it all leads to depression.

The energy value of a meal depends on many factors: gender (women need fewer calories than men), age (children especially need a lot of calories) and occupation (people who are physically active need more energy).

The second principle is variety and balance in nutrition.

Every day, to be healthy, we must get from food up to 70 different substances. Among them are well-known proteins, fats and carbohydrates. And all of them should be present in the daily diet. Naturally, we need these substances in different quantities - for example, there should be more carbohydrates from which our body produces energy than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with vegetable proteins, so that without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed outside of combination with other products. That is why carrots are useful for vision precisely when they are eaten with sour cream.

The third principle of rational nutrition is adherence to the regime

First of all, in order not to stress the body from irregular eating, it is best to make a clear meal schedule for yourself. It is best if you eat 3-4 times a day. It is this number of meals that is considered optimal.

Of course, everyone makes up their own diet for themselves, depending on the work schedule, classes and other circumstances, but experts recommend next time for food from 8:00 to 9:00, from 13:00 to 14:00 and from 17:00 to 18:00. It is at this time that the human alimentary glands usually produce the largest number food enzymes.

However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for the coming night, eating before bed is really harmful).

Another important point is the amount of food in each "sit". Remember the saying - "we don't need dinner"? That's right, it is at dinner that you need to eat less food, but breakfast at the beginning labor day- this is the time to eat heartily, even heartier than at lunch.

Conclusion

Violation of the principles of rational nutrition inevitably leads to the development of diseases that shorten human life, make it inferior, and sometimes painful. Suffice it to say about such problems as starvation, obesity, chronic nutritional deficiency of essential nutrients.

So food is the most important factor determining human health. Every educated person must have the necessary information about rational nutrition, the substances that make up food, about their role in the life of a healthy and sick organism. All this forms the culture of food and is an integral part of the culture of society.

Fundamentals of rational nutrition

The basics of rational nutrition are the following rules:

1. In order for the diet to be complete and balanced, it is necessary to consume a variety of foods containing many different nutrients, trace elements, vitamins. So you can satisfy the needs of the body in full.

2. Be sure to eat bread, cereals, pasta or potatoes at every meal. These products contain a lot of protein and carbohydrates, as well as fiber, minerals (calcium, magnesium, potassium), vitamins (ascorbic acid, carotenoids, folic acid, vitamin B 6), while in pure form These foods are low in calories.

3. Vegetables and fruits (as well as legumes) are an essential component of the daily diet. On the day you need to eat at least 500 grams of vegetables and fruits. Vegetables contain necessary for the body dietary fiber, vitamins, organic acids and antioxidants. Especially useful are green and leafy vegetables - spinach, broccoli, arugula, lettuce, herbs, cucumbers, Brussels sprouts.

4. Every day you need to consume dairy products with a low content of salt and fat - this is a valuable source of calcium.

5. Replace fatty meats with fish, poultry, eggs, legumes, or lean meats. They contain the same amount of protein, but there is no need to eat unnecessary animal fat - you will get the amount of animal fat necessary in accordance with the norms of rational nutrition from little fatty varieties meat, fish and poultry.

6. Choose low-fat foods, give up the habit of eating bread with butter, prefer boiled or baked food instead of fried in butter - fats are found everywhere, and you probably will not be left without a serving of fats established by the norms of rational nutrition, but you should not exceed it. Instead of cream and sunflower oil use olive oil - it contains more useful substances and antioxidants. Give up margarines and refined oils - they contain more harmful substances than useful ones.

7. Limit the intake of fast carbohydrates and sugars - they have no nutritional value: all they give the body is fast energy, caries and imbalance in metabolism. Remember that the proportion of fast carbohydrates in a balanced diet is only 5% of the total daily calories(this is only 150-200 kcal per day).

8. Drink water. For an adult (not an athlete), the daily water intake is 2 liters, for an athlete - 3-3.5 liters. Water is necessary for all chemical reactions in the body, without it you simply cannot live.

9. Norm of use table salt for an adult - 6 g per day. A modern person consumes about 18 g of table salt per day. Refuse to eat salty, smoked and canned foods, learn to eat lightly salted food.

10. The value of body mass index (BMI) is calculated by the formula: (weight in kg) divided by height in meters squared. With a BMI value of less than 18.5, you are underweight, with a BMI value of more than 25, you are overweight. Control your weight.

11. The maximum daily dose of alcohol allowed by the norms of rational nutrition is 20 grams of pure alcohol. Even a single excess of this dose can harm the body. Daily consumption of alcohol will sooner or later develop into alcoholism. Reasonably approach the issue of drinking alcohol, and when you use it, prefer natural alcoholic drinks - wine, cognac.

12. The basis of rational nutrition is healthy natural food. Try to replace everything unnatural in your diet with natural.

Rational nutrition: menu for the week

We offer you a healthy woman's weekly healthy diet menu that will help you change your eating habits and get rid of extra pounds.

Monday:

Breakfast: oatmeal with low-fat milk, honey, a handful of any nuts. Coffee or tea.

2nd breakfast: banana and a glass of yogurt.

Lunch: soup (any), chicken or fish cutlet with vegetable salad seasoned with olive oil.

Snack: small chocolate bar (20 grams), tea.

Dinner: fish (preferably steamed), fruit salad with yogurt.

Breakfast: buckwheat porridge on the water. Coffee or tea with a teaspoon of honey.

2nd breakfast: any fruit, yogurt 6% fat.

Lunch: soup, stewed pork with vegetables, tea.

Snack: tea with marmalade or marshmallows.

Dinner: cottage cheese with raisins, fruit.

Breakfast: scrambled eggs, tea or coffee, honey with a slice of bran bread.

2nd breakfast: cottage cheese with low-fat sour cream.

Lunch: soup, fish stew with vinaigrette. Tea or coffee.

Snack: fruit, half a marshmallow.

Dinner: boiled chicken, steamed broccoli.

Breakfast: cereal with yogurt, tea or coffee.

2nd breakfast: hot sandwiches without mayonnaise.

Lunch: soup, beef goulash with vegetable salad.

Lunch: fruit salad.

Dinner: fish stew with vegetables.

Breakfast: rice porridge, coffee or tea.

2nd breakfast: citrus juice with a cracker.

Lunch: soup, stew with vegetable salad.

Snack: dried fruits and cocoa.

Dinner: cottage cheese casserole, tea.

Breakfast: low-fat cottage cheese pancakes, sour cream. Coffee.

2nd breakfast: any fruit or berries.

Lunch: soup, a dish of rice and fish.

Afternoon snack: biscuit and orange juice.

Dinner: grilled meat with vegetables.

Sunday:

Breakfast: cottage cheese casserole, tea or coffee.

2nd breakfast: fruit salad or just tea with dried fruits.

Lunch: fried meat, any salad.

Afternoon snack: tomato juice, cheese, bread.

Dinner: sauerkraut, canned stewed meat.

Now you know the basics of rational nutrition and can change your life for the better!

It needs to be known

Balanced diet not only helps to prevent diseases of the gastrointestinal tract and digestive system, but also diseases of the cardiovascular system, metabolism and many others.

Rational nutrition as an element healthy lifestyle life should become an integral part of everyone's life modern man. After all, the modern rapid rhythm of life dictates its own conditions, the body often experiences stress from chronic fatigue, nervous overload, unfavorable environmental conditions and additionally overloading it with junk food is not worth it.

Rational nutrition does not require any special material costs or excessive efforts, you just need to stick to the chosen system, choose healthy foods Don't starve and don't overeat.

A balanced diet helps to strengthen the immune system, increases vitality helps to keep oneself in good physical and psychological shape.

The habit of rational nutrition should be cultivated in a person from an early age. A person should experience pleasure by eating fresh and healthy foods, should be aware of what and why he eats.

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is healthy eating on the basis of a competent distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

Task proper nutrition is to:

supply human body enough nutrients to life systems worked normally, the person remained alert and active;

Attention! Any strict restrictions(including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of satiety;
the energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
slow down the aging process at the cellular level (healthy nutrition differs from the “normal” one in that benign and natural products- with a complete rejection of various synthetic substitutes);
correct some diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

Exist general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. Fine known fact: fasting people often begin to gain weight quickly after their weight loss diet is over;

Attention! The body, starving for food, is in a state of stress, therefore it automatically adjusts to create energy (and hence fat) reserves.

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive large physical exercise, should not underestimate the amount of daily calorie intake.

According to scientists, daily requirement in calories:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

reduce the amount of fried, smoked, pickled food;
preference - stewed and boiled food, as well as steamed;
Eat as many fruits and vegetables as possible every week, and if possible in raw form. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (various varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ of a standard bowl at a time);
curdled milk, kefir, whey with berry juice - 1 glass;
whole grain bread (110-135 g per meal);
low-fat cheese 3-4 slices;
a slice of salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette of 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
dark chocolate - no more than 25 g;
kefir or yogurt - 1 cup;

Attention! Add to kefir or yogurt spoon rubbed fresh berries, homemade jam or honey. This will add sweetness and diversify the assortment of dishes.

Dinners on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
lean meats (chicken breast, turkey fillet, veal, lean beef);
stewed vegetables (cauliflower, cabbage, carrots, zucchini, bell peppers, onion, celery, beets);
soy meat goulash with the addition of low-fat sour cream and flour for gravy;
fish boiled or baked in the oven;
low-fat lasagna (as an example - mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed on water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

afternoon tea

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

natural juice from vegetables, fruits or berries - 1 glass;
a handful of steamed dried fruits;
cottage cheese with jam;
sweet yogurt;
buckwheat, rye or rice cakes 2-3 pieces;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
nuts are not overcooked.

Dinners

It is desirable that the evening menu contains as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
salads from vegetables, it is possible with the addition of seafood;
a little boiled chicken white meat or a piece of steam fish;
easy omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
brown rice boiled or steamed;
vegetable pancakes, sometimes with mushrooms;
kefir, yogurt - 1 cup;
a couple of slices of black bread.

Menu for one week for a girl

And here good example balanced nutrition for a week for girls and young women. This category most concerned about her diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to a violation of lipid metabolism. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters clean water per day.

Monday

cocoa with sugar and milk - 1 cup;
unsweetened cheesecakes or cottage cheese casserole;
dried fruits - 1 handful.

Lunch:

fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
whipped cream 100 g;
black tea with honey - 1 cup.

seafood soup with vegetables;
boiled brown rice;
a piece of fish, steamed or baked in foil;
sweet corn 2-4 tbsp. l.;
you can drink ½ glass of dry wine.

oatmeal cookies or light biscuit with the addition of bran;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

vegetable salad;
a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
tea from currant leaves with honey.

Tuesday

milk porridge - millet or rice;
Cup of coffee;
bran bread;
2-4 slices of low-fat cheese.

Lunch:

citrus juice;
crackers or large-grain cookies;
sweet curd or yogurt.

thick borsch in meat broth;
sour cream for dressing 1 tsp or st. spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell peppers);
Rye bread;
a glass of any tea.

dried fruits with nuts;
cocoa with low-fat milk (can be without sugar, as dried fruits will give enough sweetness).

light meat salad (vegetables, some white chicken meat boiled, chopped greens);
green tea with honey.

Wednesday

coffee or tea - 1 glass;
fruit and curd casserole;
buckwheat bread with jam.

Lunch:

dried fruits;
sweet curd.

canned stewed meat;
garnish of vegetables or legumes;
green salad;
Rye bread;
tea or fruit juice.

tomato juice;
1-2 crispy slices;
3-4 slices of cheese.

a piece of steam fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
melissa tea with oregano.

Thursday

boiled buckwheat with mushrooms;
cheese 3-4 slices;
tea with milk;
crackers.

Lunch:

yogurt with a fat content of not more than 6-11%;
fresh fruits(banana, pear or apple, kiwi or grapes);
green tea.

Rye bread;
vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
a piece of turkey baked in foil;
cocoa with low-fat milk and honey.

compote from berries;
light biscuit or oatmeal cookies.

low-fat cottage cheese with herbs;
a glass of cocoa or tea;
a handful of dried fruits.

Friday

oatmeal with milk;
fruit salad (banana, apple, nuts, tangerine, kiwi);
Cup of coffee;
a handful of nuts.

Lunch:

20 g dark chocolate;
green tea;
yogurt.

pea soup with chicken giblets;
mashed potatoes;
chicken or rabbit cutlet;
greens, any vegetable salad;
tomato juice.

cheese 2-3 slices;
dried fruits compote;
crispy crackers 2-3 pcs.

Steamed fish;
vegetable stew;
kefir or yogurt;
black bread.

Saturday

omelet with mushrooms;
bran or black bread;
sliced fresh vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.

Lunch:

sweet cottage cheese;
fresh berries;
kefir or yogurt.

fish soup;
boiled brown or red rice;
fresh vegetable salad;

biscuit or marshmallow (1 pc.);
fresh fruit juice;
oatmeal cookies 2-3 pcs.

steam vegetables (broccoli, cauliflower, carrot, green beans and etc.);
boiled pasta made from durum flour;
a piece lean meat or light steamed fish;
green tea.

Sunday

oatmeal, millet or barley groats, boiled in low-fat milk;
fresh berries;
kefir or yogurt;
Cup of coffee.

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
raw coarse bun;
fruit juice.

chicken soup;
vegetables stewed with garlic;
hard cheese 2-3 slices;
tomato juice.

a handful of nuts;
fruit salad;
whipped cream with jam or berry syrup;

stewed fish;
fresh vegetables in the form of a salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

No matter how carefully composed your menu may be, remember to additional measures health promotion: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

Eating right is not only healthy!

Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have options healthy snacks in case of sudden famine.
The ability to independently plan your own healthy food menu for every day. You won't have any more awkward situations in cafes and at a party. You can always find something that fits into your program.
No hard limits. The program does not imply categorical prohibitions. Despite existing list recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. Healthy diet does not involve haste. She won't help you reset everything. overweight behind short term but will allow to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
A large portion of cottage cheese with sour cream, jam and fresh fruit.
Fruit soup with seasonal fruits and light sour cream.

Dinners

Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
Baked cauliflower breaded with semolina, 10% cream and egg white.
Low-fat vegetable lasagna.
Vegetable cream soup with rice.
Low-fat rolls or a few slices of vegetarian pizza.

Dinners

Stewed vegetables with pieces of boiled chicken breast.
Seafood with boiled brown rice.
Vegetable omelet of 4 proteins and 2 yolks with herbs.
Cottage cheese casserole and vegetable salad.
Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

A glass of kefir with 1 tsp. honey or jam.
20 g dark chocolate and green apple.
2 rice or buckwheat breads with cottage cheese and herbs.
A handful of nuts and dried fruits (should fit in the palm of your hand).
3 pieces homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

dry breakfast mixes, including most types of muesli (read the composition carefully);
white bread and rich pastries;
chocolate bars and confectionery;
crackers, chips and other fast food;
ready-made sauces;
nectars and unnatural juices;
carbonated drinks and their dietary substitutes;
alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them homemade cakes with reduced amounts of butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat and calorie content the following tricks food.

Thus, a healthy diet for every day is real way achieve the figure of your dreams without harm to health!

» Ekaterina Polivanova

Diets are only temporary. To be slim always, you must adhere to proper nutrition. How to start and what to eat for women, men, teens and people over 40.

Improper nutrition is the main reason for the appearance of extra pounds. Why is the problem of excess weight still relevant today? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Second, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of its predecessors, making a choice in favor of healthy food. The popularity of semi-finished products, various snacks and confectionery is still quite high. Thirdly, catering. The lack of a diet leads not only to the appearance of excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

Any diet is designed for a short period, after which, in order to maintain the achieved result, it is recommended to switch to a balanced healthy diet. Proper nutrition does not at all imply a categorical rejection of food that is beloved, but not beneficial to the body - for example, shortbread cookies or boiled condensed milk. However, there is a restriction and strict control of the consumption of such products. Proper nutrition is something that should be adhered to throughout life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight on proper nutrition, but are determined, first make a menu.

How to make a menu for the week

A personalized healthy eating menu will help you learn to eat at certain times. After all, regular nutrition is the key to food discipline. When compiling the menu, focus on your daily routine. If you are a "lark" (wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:

breakfast: 7:00;
second breakfast: 10:00;
lunch: 13:00;
afternoon tea: 16:00;
dinner: 19:00.

If you are a night owl (waking up at 9:00 and falling asleep at 00:00), get into the habit of eating at these times:

breakfast: 10:00;
lunch: 13:00;
lunch: 15:00;
afternoon tea: 17:00;
dinner: 20:00.

Distribute the time of meals depending on the regimen. But do not forget that you need to have breakfast an hour after waking up (after you get up - drink 250 ml of non-carbonated water at room temperature), 2-3 hours should pass between meals, and dinner should be no later than two hours before sleep.

Remember: for weight loss, it is important to keep track of the calorie content of the food eaten. Write down everything you eat without missing anything, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being attentive to what and how much you eat and be able to stop in time.

When planning a menu for a week for weight loss, follow these recommendations:

Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
Remember that, firstly, breakfast cannot be skipped, and secondly, it must be hearty and balanced: 50% of the total daily diet should belong to carbohydrates, 30% to proteins and 20% to fats.
For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken or fish (hake, pollock, salmon).
Do not forget about snacks between main meals. Eat fresh fruits (if bananas - no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Record snacks too.
Consider your level physical activity. So, if you have a difficult mental (important report, exam) or physical work (for example, a lot of moving around the city) - you should not make a meager diet for this day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, have a hearty breakfast.
Drink clean water without gas and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain antioxidants necessary for the body and, moreover, well reduce appetite.
If you drink high-calorie coffee drinks (latte, mocha, cappuccino, etc.) - try to drink them in the morning (before 2:00 pm).
The daily calorie content of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, when compiling the menu, avoid the following mistakes:

Sweet and starchy foods: if you don’t want to completely exclude confectionery and flour products, give them a minimum in the diet: such products do not bring benefits, but they can interfere with weight loss. All the more get carried away and violate allowable rate very easy.
Cooking food: try to eat as little fried food as possible. Do not eat a lot of boiled, consume more greens, fresh vegetables and fruits.
Dinner: It should be light, and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
Alcohol: be extremely careful with it. Firstly, it is high in calories, and secondly, it stimulates the appetite.
Water during meals: Do not drink water or any other liquid during meals, and earlier than 20 minutes before meals and less than 30 minutes after. liquid dilute gastric juice, as a result of which the process of digestion can be disturbed.
Salt, seasonings, and sauces: Add them in moderation, as salt retains fluid in the body, and seasonings (especially those containing monosodium glutamate as a flavor enhancer) whet the appetite. Sauces are best prepared on their own, based on low-calorie ingredients.
Try not to skip meals. If you can’t fully eat, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 l of water + lemon is not your choice). This will not allow the appetite to break out, which can provoke overeating.

Menu for the week

Going to the grocery store, take with you a list and the amount of money that corresponds to the planned purchase. So you resist the temptation to buy bad goodies "goodbye" before switching to a healthy diet. Remember that you need to start not on the next Monday, but as soon as possible. After all, a beautiful figure will give you lightness and self-confidence, which means that many different opportunities will open before you.

Day 1

Breakfast: 200 g rice porridge on water with 1 teaspoon of butter, 1 apple, coffee without sugar.

Second breakfast: 1 toast (25 g), 1 boiled chicken egg, 1 fresh cucumber.

Lunch: 200 g baked hake, 150 g salad ( Chinese cabbage+ cucumbers + green peas + olive oil).

Snack: 100 g cottage cheese (5% fat), 1 apple, green tea with lemon.

Dinner: 200 g of any stewed vegetables, 100 g of baked chicken breast.

Day 2

Breakfast: 1 sandwich (20 g of rye bread + fat-free cottage cheese + 10 g of any hard cheese), 1 banana, coffee or tea without sugar.

Second breakfast: 70 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Lunch: 200 g chicken broth, salad (Beijing cabbage + cucumbers + tomatoes + carrots + lemon juice).

Snack: 1 apple, 1 kiwi, mint tea.

Dinner: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

Breakfast: 150 g of oatmeal on the water + 2 teaspoons of honey, 1 banana, coffee without sugar.

Second breakfast: 50 g walnuts, 1 apple, green tea with lemon.

Lunch: 200 g of boiled brown rice, 150 g of any stewed vegetables.

Snack: 150 g cottage cheese-banana casserole (cottage cheese + bananas + semolina + low-fat yogurt), green tea.

Dinner: 200 g boiled shrimp, 2 cucumbers, 1 tomato.

Day 4

Breakfast: oatmeal in milk (1.5% fat), 100 g strawberries or raspberries.

Second breakfast: 100 g of natural yogurt (up to 5% fat) + 1 teaspoon of honey, natural coffee without sugar.

Lunch: 250 baked hake, 150 g sauerkraut.

Dinner: 200 g baked chicken breast with parmesan (30 g), 2 cucumbers.

Day 5

Breakfast: 200 g mashed potatoes+ 1 teaspoon of butter, 1 boiled egg, 1 cucumber.

Second breakfast: 2 kiwis, green tea.

Lunch: 250 g rice soup with mushrooms, 1 toast (20 g) + 10 g of any hard cheese.

Snack: 150 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked pollock, 100 g of seaweed.

Day 6

Breakfast: scrambled eggs (2 eggs + 150 ml of milk 3.2% fat), coffee without sugar.

Second breakfast: 1 banana, 1 orange.

Lunch: 200 g baked potatoes, 100 g baked champignons, 70 g baked chicken fillet.

Snack: 200 ml of kefir, 1 apple.

Dinner: 150 g cottage cheese (5-6% fat) without sugar, 2 apples baked with cinnamon.

Day 7

Breakfast: barley porridge on water + 0.5 teaspoon of butter, tea.

Second breakfast: 1 banana, 1 kiwi.

Lunch: 250 g vegetable casserole (from any vegetables), 100 g boiled chicken fillet.

Snack: 150 g boiled shrimp, 200 ml tomato juice.

Dinner: 150 g steamed fish cakes, 100 g boiled brown rice, 200 ml tomato juice.

For family

The weekly menu for the family should be based on the following factors:

The age of each family member.
Level of physical activity. For example, if you have a sedentary job, you better give up butter and fatty meats. And to a man who is engaged in heavy physical work(for example, working at a construction site), you will need many more calories than you.
Individual features: if your child suffers from gastritis, then for breakfast it is better for him to cook oatmeal in milk (2.5% fat) with a banana. The combination of oatmeal and banana has an anti-inflammatory effect on the stomach lining.
Breakfast should be complete for every member of the family.
After eating, it is important to feel full, but not oversatiated.
Make sure your meals are always freshly prepared. This is especially true for salads.

If your family consists of two, three, four or more people, then the amount of food should be multiplied - in accordance with the needs - for each member of the family. For example, if your family has two adults under the age of 40, one teenager of 15 years and an elderly person of 70 years of age - when preparing, for example, dinner, you will need 800 g of chicken fillet or breast (200 g each). for each). These calculations are approximate, since the need for the amount of food for each family member can vary significantly.

For men

Depending on the level of physical activity, a man should consume 3000 - 3500 calories per day.

Day 1

Breakfast: scrambled eggs (3 chicken eggs) + 25 g bacon + 2 toasts (25 g each) + 15 g jam + sweet coffee or tea.

Second breakfast: sandwich (20 g bread + 10 g butter + 15 g hard cheese + 10 g ham), 2 tomatoes.

Lunch: 300 g of ground beef meatball soup, 20 g of any bread, 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 150 g chicken cutlets.

Snack: 3 baked apples, 100 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Dinner: 250 g baked potatoes, 150 g baked chicken fillet.

Day 2

Breakfast: 200 g rice porridge with milk (2.5% fat), 1 toast (25 g) with jam, tea.

Second breakfast: 150 g of salad ( chicken fillet+ tomatoes + cucumbers + Beijing cabbage + sour cream 15% fat).

Lunch: 300 g of borscht, 200 g of mashed potatoes + 1 teaspoon of butter, 50 g of baked turkey fillet.

Snack: 200 g of sweet curd mass (curd 5-7%) with raisins and dried apricots (optional), 200 ml of fermented baked milk (4-5% fat).

Dinner: 250 g vegetable casserole (from any vegetables), 150 g cutlets (from minced fish) for a couple.

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat), 1 sandwich (20 g of bread + 10 g of butter + 15 g of hard cheese or cheese), coffee or tea.

Second breakfast: 150 g cottage cheese and banana casserole.

Lunch: 250 g of fish soup, 25 g of rye bread, 200 g of baked potatoes, 100 g of stewed chicken fillet.

Snack: 150 g salad (Beijing cabbage + cucumbers + olive oil + lemon juice), 20 g rye bread.

Dinner: 200 g of mashed potatoes + 1 teaspoon of butter, 150 g of boiled shrimp, 100 g of salad (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: scrambled eggs (3 eggs + 150 ml milk 3.2% fat), sandwich (20 g bread + 10 g butter + 15 g hard cheese).

Second breakfast: 2 bananas, 1 apple, 150 ml of kefir (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 teaspoon of butter, 50 g of stewed beef, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + olive oil).

Snack: 100 g cottage cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 g of sweet oatmeal with milk (3.2% fat), 20 g of hard cheese, 1 apple, coffee or tea.

Second breakfast: 100 g of natural yogurt (3-5% fat) + 20 g of dried apricots + 20 g of prunes.

Lunch: 250 g borscht, 200 g vegetable casserole, 100 g baked hake.

Snack: 200 g salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of rice porridge on the water + 1 teaspoon of butter, 100 g of stewed turkey fillet.

Day 6

Breakfast: 200 g cottage cheese banana casserole, 1 apple, coffee or tea with milk (2.5% fat).

Second breakfast: 200 g of fruit salad (bananas, apples, pears, oranges, kiwi + natural yogurt + 1 tablespoon of honey).

Lunch: 300 g of vermicelli soup, 150 g of buckwheat porridge on the water, 150 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g of biscuit, 250 ml of fermented baked milk (3-4% fat).

Dinner: 250 g vegetable casserole, 150 g cod stew, 200 ml tomato juice.

Day 7

Breakfast: 2 toasts (30 g each) + 15 g jam, 30 g cheese (no more than 50% fat), 1 boiled egg, coffee with milk (2.5% fat) or tea.

Second breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 300 g of borscht, 200 g of baked cod, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 3 baked apples, 1 loaf + 1 teaspoon of jam, 250 ml of fermented baked milk (3-4% fat).

Dinner: 200 g vegetable casserole, 100 g baked hake, 2 cucumbers, 1 tomato.

For women

For uniform weight loss and keeping fit, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal in water with grated apple + 1 teaspoon of honey + 50 g of cottage cheese (9% fat content), tea or coffee.

Second breakfast: 100 g of cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green peas + sour cream 15% fat).

Snack: 1 banana, 50 g almonds.

Dinner: 200 g boiled shrimp, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g of buckwheat porridge in water + 1 teaspoon of butter, 1 toast (25g), 1 tomato.

Second breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup, 100 g of steamed chicken cutlets, 100 g of boiled brown rice in water, without oil.

Snack: 200 g salad (Beijing cabbage + cucumbers + tomatoes + natural yogurt).

Dinner: 200 g boiled mussels, 150 g vegetable casserole, green tea.

Day 3

Breakfast: 150 g cottage cheese-banana casserole + 20 g dried apricots, 1 banana, coffee with milk (2.5% fat).

Second breakfast: 100 g of natural yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 250 g soup with minced chicken meatballs, 150 g vegetable stew (potato + cabbage + carrot + onion), 50 g stewed chicken fillet.

Snack: 2 loaves + 10 g jam, 1 apple, 250 ml kefir (2.5% fat).

Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + tomatoes + 15% fat sour cream), 1 rice cake.

Day 4

Breakfast: 2 baked cheesecakes (25 g each), 1 banana, 100 g cottage cheese (5% fat), tea.

Second breakfast: 2 apples, 2 kiwis.

Lunch: 250 g of fish soup, 200 g of boiled mussels, 2 cucumbers.

Snack: 100 g of cottage cheese (9% fat) + 20 g of walnuts + 1 teaspoon of honey.

Dinner: 200 g of baked pollock, 1 loaf, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 g of rice porridge with milk (2.5% fat), 20 g of hard cheese, 1 apple, green tea.

Second breakfast: 3 baked apples, 250 ml of kefir (2.5% fat).

Lunch: 250 g of borscht, 70 g of boiled chicken fillet, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g cottage cheese (5-7% fat) + 1 banana.

Dinner: 150 g boiled potatoes, 100 g boiled mussels, 2 fresh cucumbers, 1 tomato.

Day 6

Breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 toast (25 g), coffee.

Second breakfast: 50 g biscuit, 1 apple.

Lunch: 250 g of buckwheat soup for chicken broth, 150 g barley porridge, 50 g of stewed beef.

Snack: 3 baked apples, 250 ml fermented baked milk (3-4% fat).

Dinner: 100 g boiled chicken fillet, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g of buckwheat porridge, 1 steamed chicken cutlet (30 g), 1 boiled egg.

Second breakfast: 1 apple, 1 orange.

Lunch: 200 g mushroom soup, 100 g baked chicken breast, 2 cucumbers.

Snack: 2 loaves, 50 g cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g baked turkey fillet, 150 g vinaigrette, 0.5 grapefruit.

For teenagers

As a teenager's body develops, strict diets and fasting days he is contraindicated. A teenager should eat a balanced diet, consuming all the necessary vitamins and minerals.

If the child is overweight, high-calorie foods should be limited.
A teenager needs to have a full breakfast (it can be cereals with 2.5% fat milk, omelettes or cottage cheese with fruits), as this activates metabolic processes and prevents diseases of the gastrointestinal tract (for example, gastritis).
50% of the diet should belong to carbohydrates, 30% to proteins and 20% to fats.
Don't overeat. During puberty, both an increase in appetite and a decrease in it are possible. The ideal solution would be fractional meals 5-6 times a day.
Sweets, fast food and flour are best eaten in the morning, but not more often three times in Week.
Sweet tooth, harmful sweets should be replaced with useful ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallow, fruit jelly in the menu.
The calorie content of the menu depends on the physical activity of the teenager.
Girls should consume no more than 2400 kcal per day, and boys - no more than 2800 kcal per day.

Menu

As snacks between meals, you can eat fresh fruits, vegetables, nuts (without salt). Drink kefir, natural sugar-free yogurt or fermented baked milk (no more than 3% fat).

Day 1

Breakfast: 200 g of sweet oatmeal with milk (2.5% fat) + 50 g of marmalade, tea.

Second breakfast: 1 banana, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of baked chicken fillet, 100 g of stewed mushrooms.

Snack: 200 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g baked hake, 150 g salad ( fresh cucumbers+ tomatoes + any greens + olive oil).

Day 2

Breakfast: 200 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of marshmallows, tea.

Second breakfast: 1 orange, 1 banana.

Lunch: 250 g rice soup with meatballs in chicken broth, 150 g salad (tomatoes + cucumbers + chicken fillet + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + apples + kiwi + oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 200 g boiled shrimp, 150 g of rice porridge on the water with 1 teaspoon of butter, 2 cucumbers.

Day 3

Breakfast: two egg omelet and 150 ml of milk (2.5% fat), 30 g of any hard cheese, one toast (25 g) with jam, tea.

Second breakfast: orange, natural yogurt.

Lunch: 250 g of borscht, 50 g of stewed chicken liver.

Snack: toast (25 g), 100 g cottage cheese (9% fat) with 1 teaspoon of honey.

Dinner: fish cakes (200 g), 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 4

Breakfast: 200 g of barley porridge on the water with 1 teaspoon of butter, 1 apple, tea.

Second breakfast: 1 banana, 200 g of any berries.

Lunch: 250 g of fish soup, 200 g of salad (Beijing cabbage + cucumbers + sour cream 15% fat).

Snack: 150 g of fruit and milk jelly (milk fat content should be no more than 3.5%).

Dinner: 150 baked potatoes, 150 g boiled mussels.

Day 5

Breakfast: 100 g biscuit, 1 banana, tea.

Second breakfast: 2 apples, natural yogurt without sugar (you can add 1 teaspoon of honey).

Lunch: 200 g vegetable casserole, 150 g baked chicken breast.

Snack: 100 g cottage cheese (9% fat), 1 orange, 250 ml natural fruit juice.

Dinner: 150 g of buckwheat porridge on the water with 1 teaspoon of butter, 200 g of baked pollock.

Day 6

Breakfast: 2 boiled eggs, 200 g of oatmeal in milk (2.5% fat).

Second breakfast: 70 g marshmallows, tea or 200 ml fruit juice.

Lunch: 250 g mushroom soup, 150 g baked hake.

Snack: 150 g of natural yogurt (no more than 6% fat), 1 banana.

Dinner: 200 g of baked chicken breast, 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 7

Breakfast: 2 toasts (25 g each) with nut-chocolate paste, 1 apple, tea.

Second breakfast: 100 g cottage cheese (5% fat) + 20 g raisins + 20 g dried apricots.

Lunch: 200 g soup with meatballs, 200 g salad (Beijing cabbage + tomatoes + cucumbers + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + oranges + apples + strawberries + natural yogurt + 1 teaspoon of honey).

Dinner: 200 g boiled shrimp, 100 g seaweed.

For children

Chicken, turkey, lean veal, beef must be in the child's diet.
Sausages, sausages and sausages are strongly recommended to be excluded from children's menu.
Children need to eat low-fat fish (1-3 times a week): pike perch, hake, pollock, cod. It contains iodine, which is necessary for mental activity.
The presence of natural dairy products (milk, cottage cheese, kefir, fermented baked milk, natural yogurt) is mandatory, as they contain calcium, phosphorus, and vitamin B2 necessary for growth.
Fresh fruits and vegetables are an integral part of the children's menu. It is better to add natural vegetable oil to salads.
Children of preschool and school (1st - 2nd grade) age should consume 280 g of carbohydrates, 70 g of protein, 70 g of fat daily.
The child must have breakfast: 25% of the daily calorie content should be breakfast, 40% lunch, 15% afternoon tea and 20% dinner.
The daily calorie intake of children 7-10 years old should be 2400 kcal. Children aged 11 - 13 years should consume: boys - 2300-2600 kcal, girls - 2100 - 2400 kcal.
A child involved in sports should consume 300-400 kcal more than their peers.

Menu

Day 1

Breakfast: bread (20 g) with butter (10 g) + hard cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Lunch: 200 g soup with meatballs, 150 g mashed potatoes, 50 g boiled hake.

Snack: 100 g sweet cottage cheese (9% fat) with raisins (15 g), 1 banana.

Dinner: 150 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 g of oatmeal with milk (any fat content) + 1 banana, 15 g of hard cheese, tea.

Lunch: 200 g of borscht, 100 g of any stewed vegetables, 100 g of baked chicken fillet.

Snack: 1 bun with poppy seeds (60 g), 200 ml of kefir (any fat content).

Dinner: 200 g vegetable casserole (from any vegetables), 100 g cod stew.

Day 3

Breakfast: 150 g of cottage cheese (9% fat) + 2 teaspoons of honey or 20 g of raisins, 1 banana, tea.

Lunch: 200 g rice soup with chicken broth, 100 g boiled chicken breast, 100 g salad (tomatoes + cucumbers + 15% fat sour cream).

Snack: 150 g fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 150 g of rice porridge on the water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of boiled chicken breast, tea.

Lunch: 200 g of vermicelli soup, 100 g of baked pollock, 1 cucumber.

Snack: 150 g cottage cheese and banana casserole, 200 ml fermented baked milk (4-5% fat).

Dinner: 150 g of mashed potatoes + 0.5 teaspoon of butter, 70 g of baked chicken breast, 100 g of salad (cucumbers, tomatoes + sour cream 15% fat).

Day 5

Breakfast: scrambled eggs (2 eggs + 100 ml of milk of any fat content), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on the water + 1 teaspoon of butter, 50 g of baked beef.

Snack: 70 g oatmeal cookies, 200 ml milk (3.2% fat).

Dinner: 200 g vegetable casserole + 100 g cod stew.

Day 6

Breakfast: 150 g of sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Lunch: 150 g buckwheat soup with chicken broth, 100 g mashed potatoes, 100 g steamed chicken cutlets.

Snack: 100 g milk-fruit jelly, tea.

Dinner: 150 g of barley porridge on the water + 0.5 teaspoon of butter, 100 g of baked turkey fillet.

Day 7

Breakfast: 1 bun with jam (80 g), 100 g cottage cheese (9% fat), tea.

Lunch: 150 g of barley porridge on water + 1 teaspoon of butter, 100 g of baked pollock, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + sour cream 15% fat).

Snack: 150 g of sweet curd mass (9% fat cottage cheese + 20 g of raisins + 10 g of dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 100 g of baked pollock, 1 cucumber.

After 40 years

Regardless of age, try to get rid of bad habits (smoking, eating in front of a computer or TV). This reduces the effect of a healthy diet.
Try to get at least seven hours of sleep a night, and ventilate the room before going to bed.
Move more. If possible, do not use transport, but travel distances on foot. So extra pounds will go even faster.
Make more time for hobbies. It is also a great distraction from the obsessive desire to eat.
Buy good cream for the body and use it every time after a shower. This will protect your skin from excessive moisture loss and give it a healthy look.
Try different tea blends (e.g. black tea + jasmine + strawberry). It is possible with honey, but only without sugar and without sweets in a bite. Teas also help to suppress an inopportune appetite and cheer up.
When eating, do not focus only on food. This will prevent you from overeating.
Do not rush to lose weight: the slower the weight goes away, the more reliable the result.
Remember that proper nutrition is not a diet, but the norm of life.

Nutritionist's opinion

There are moments when there is no more strength to hide extra pounds under tight clothes. In this case, an excellent solution would be a special menu for a week for weight loss, with the help of which extra pounds will be “burned” for the benefit of the body. The first assistant will be naturally fitness. However, on the same level as him is a low-calorie diet.

To make the right menu for the whole week, you need to spend a lot of time. After all, nutrition is necessary not only healthy, but also balanced. We are pleased to offer you a fairly effective scheme that will help you leave all those extra pounds in the past. Please note that our rational menu contains already calculated calories, which will greatly facilitate the task.

http://youtu.be/Ed9WaqB6HT0

Monday (1192 kcal)

Breakfast first
Porridge from 100 gr. oatmeal with a spoonful of raisins. Green tea or black coffee without sugar.

Breakfast second
One glass of 1% kefir and two grain loaves.

Dinner
Boiled, stewed or baked chicken breast without skin in the amount of 100 gr., boiled rice in the same amount, one tomato and mineral water.

afternoon tea
Yoghurt 125 gr., 1.5% fat, no fillers. One kiwi.

Dinner
Crab meat and arugula salad. Mineral water

Tuesday (1175 kcal)

Breakfast first
100 gr. boiled buckwheat with 1 tbsp. spoon vegetable oil. Green tea or black coffee.

Breakfast second
One apple. 150 gr. lean cottage cheese, mineral water or green tea.

Dinner
Beef steak with vegetables and mineral water.

afternoon tea
One glass of pumpkin or carrot juice and the same amount of cereal bread.

Dinner
Grilled or stewed low-fat fish in the amount of 200 gr. Green salad dressed with lemon juice and mineral water.

The value of proteins

You have already managed to get acquainted with the diet of two days. This is the so-called balanced correct menu. Then we will write down the rest of the days, and now we want to draw your attention to some of the nuances.

It must be understood that a healthy diet includes all the components necessary for the body, including proteins. However, many women, developing a balanced diet, completely exclude proteins from the diet. For the body, they are building material and must be present on a mandatory basis. The question is how much.

The human body cannot synthesize absolutely all the amino acids it needs, and they are extremely important for proper weight loss.

However, we get the missing components from animal proteins. In turn, proteins plant origin for this purpose are inferior due to the lack of the full spectrum of the required amino acids.

The World Health Organization has proven that rational and balanced diet for weight loss must necessarily include egg white. That is why the weekly menu for proper healthy weight loss should include eggs. Since the conversation is about low calorie diet, then you will have to completely remove the yolk from the diet - it contains fat that is “dangerous” for weight loss.

Wednesday (1185 kcal)

Breakfast first
1 boiled egg, 2 cereals. Green tea or black coffee.

Breakfast second
10 pears, pomegranate. Mineral water or green tea to choose from.

Dinner
60 gr. soft cheese, octopus meat salad, mineral water.

afternoon tea
125 gr. natural, 1.5% fat, yogurt, green salad seasoned with lemon juice.

Dinner
Omelette with milk, fat content 0.55, from two proteins, tomato and green onions. Mineral water.

Thursday (1185 kcal)

Breakfast first
One grapefruit, Monday's recipe for oatmeal. Green tea or black coffee.

Breakfast second
200 gr. 0% cottage cheese mixed with parsley, radish and herbs. Tea black or green.

Dinner
200 gr. grilled or boiled veal. The same amount of green peas. Salad made from fresh herbs and lemon juice. One apple. Tea or mineral water.

afternoon tea
200 gr. stewed with tomatoes and onions champignons, seasoned 1 tbsp. a spoonful of sour cream 10% fat. One apple. mineral water or tea.

Dinner
Vegetable salad with parmesan cheese. Mineral water.

Importance of fats and carbohydrates

Let's digress again. You could not fail to notice that the healthy and balanced correct menu offered to you for weight loss almost everywhere includes clarifications to the fat content of products, but does not completely exclude fats. During meals, in order to reduce, it is advisable not to exceed 1200 kcal. The thing is that they are not so much needed for weight loss, but for normal operation organism.

Lack of fat creates problems with the hair and skin. knocks down menstrual cycles. In this case, there is a little trick. The folded menu for the week includes vegetable fats, but not animal fats. And this is very important.

Vegetable fats contain polyunsaturated and monoacids, which are very useful for blood vessels and heart function.

A low-calorie menu developed for a healthy, separate and proper diet for weight loss should not include:

oily fish;
avocado;
various oils;
nuts.

For proper separate nutrition, a healthy and balanced menu for a week must necessarily include carbohydrates. However, sugar and flour will have to be reduced to the maximum minimum. As an energy source, you will need to include vegetables, fruits and cereals. For a separate and healthy diet, vegetables play a special role.

They are useful for the presence of a large amount of fiber and vitamins in them. Since this kind of separate healthy diet does not affect the increase in caloric content of food, vegetable salads can be included in the menu for weight loss in any quantity. For proper separate nutrition, lemon or soy juice will act as a substitute for salad dressers.

Professional nutritionists prohibit the use of any dressings for the purpose of proper separate nutrition.

Friday (1148)

Breakfast first
60 gr. dried apricots, two grain loaves, 30 gr. cheese with a fat content of not more than 17%. Black coffee, green tea.

Breakfast second
One egg and a glass vegetable juice. It is essential for proper separate nutrition, developed for a week.

Dinner
Risotto with mushrooms and mineral water.

afternoon tea
One apple, 150 gr. low-fat cottage cheese. Tea black or green.

Dinner
200 gr. stewed fish, green salad dressed with lemon juice, mineral water.

Saturday (1155 kcal)

Breakfast first
100 gr. buckwheat porridge seasoned with one tablespoon of vegetable oil. Green tea.

Breakfast second
100 gr. mozzarella cheese, ripe tomatoes with basil.

Dinner
150 gr. lean fish grilled and boiled potatoes, green salad dressed with lemon juice. Mineral water.

afternoon tea
125 gr. yogurt, orange. Mineral water.

Dinner
200 gr. peeled shrimp, herbs and mineral water.

Sunday (1141 kcal)

Breakfast first
200 gr. 0% cottage cheese, fresh or frozen berries in the amount of 100 gr., Tea or coffee.

Breakfast second
One glass of curdled milk 2.5% fat and two cereals.

Dinner
Green salad dressed with lemon juice, beans cooked in Kenyan style.

afternoon tea
Boiled egg, tomato, one apple and tea.

Dinner
150 gr. veal, 100 gr. salad made from fresh cabbage. Mineral.

To lose weight in just one week, you will need not only the right menu, which takes into account a separate and healthy diet, but also drinking at least 1.5-2 liters of fluid per day. Thus, everything that remains in it after burning excess fat will be removed from the body.

It must be remembered that a separate proper diet, compiled for a week, includes water, but in no case fruit juices.

Summing up

Perhaps too often in today's conversation, the phrase " separate meals", but without this it is simply impossible. After all, weight loss depends on the same separate proper nutrition. It must be remembered that there are products, the use of which is not recommended, if not prohibited, to maintain our own health.

Speaking about the fact that this separate diet is correct, one cannot fail to mention the mandatory use of a complex of vitamins.

At the end of the diet, you can not eat whatever you want. Otherwise, kilograms will not keep you waiting long. New foods should be introduced gradually, starting with small amounts or doses.