Proper nutrition: a menu for every day for weight loss

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Today, many women lead a healthy lifestyle, go in for sports, and switch to proper nutrition. There are many diets that can help you lose weight quickly. But it is not always possible to maintain the achieved result - the lost kilograms are returned. To avoid this, it is worth sticking to the menu of proper nutrition for every day for weight loss

The principles of good nutrition

There are several rules that are important to follow when losing weight. If you don't follow these tips, your weight will start to rise again.

The rules of the diet include the following:

1. You can eat more food for breakfast and lunch than in the evening, since the metabolism is faster during the day. For dinner, you should cook something light, and also give up sweets.
2. In order for the process of assimilating food to take place faster and more fully, you should divide the meal into 4-5 meals. You shouldn't take breaks too long to avoid feeling hungry. It is optimal if the break time does not exceed 3.5-4 hours.
3. It is worth limiting the use of junk food: fatty, starchy foods, sweets. This will help you lose weight faster.
4. In the morning, you can eat foods rich in complex carbohydrates. They will provide a long-lasting feeling of fullness.
5. To maintain the achieved result, you need to get used to proper nutrition and develop new healthy habits.
6. When drawing up the menu, you need to give preference to products that are rich in minerals, fiber, vitamins and other useful components.

What substances are necessary for the body to lose weight

Proper nutrition for weight loss must be balanced. For this, healthy products are included in the menu for every day.

The following substances must enter the body:

1. Proteins. They serve as the basis for the structure of cells and tissues in the body. Lack of these nutrients affects health. Proteins are found in meat, fish, eggs, dairy products, legumes, and grains.
2. Fats. Saturates and provides a feeling of fullness for a long time. In addition, they are necessary for the absorption of important fat-soluble vitamins: A, D, E, K. Fats are saturated and unsaturated. The former are found in animal products, the latter are found in nuts and seeds, vegetable oils, and avocados. A bias towards one of the types of fats, as well as their excess leads to a violation of lipid metabolism and contributes to an increase in blood cholesterol levels.
3. Carbohydrates … The main suppliers of energy for our entire body. They are complex and simple. The best sources of the former are cereals and whole grain breads, vegetables, fruits, dried fruits. Simple carbohydrates are found in sugar and any sweets, premium flour products, fast food, fruit juices. Such foods in the diet should be minimized, as they contribute to metabolic disruptions and lead to weight gain.
4. Vitamins, macro and microelements … Doctors recommend balancing nutrition and including in the menu for every day products that saturate the body with all the useful components.

If you follow the advice on proper nutrition for weight loss exactly, then the result will eventually be noticeable within a month. The figure will become more toned, and the skin will be cleaner and smoother.

List of approved products

There is a specific list of foods that can be used with a proper and balanced diet.

Permitted food includes:

• whole grain cereals: brown rice, oats, buckwheat, etc.;
• whole grain bread;
• natural dairy products without sugar;
• durum wheat pasta;
• lean meats such as chicken, turkey, beef;
• cheeses with a minimum amount of salt and fat;
• a fish;
• low-fat cottage cheese;
• vegetables;
• fresh fruits;
• ground coffee;
• nuts;
• dried fruits;
• green tea without sugar;
• spices;
• vegetable oils, including olive and flaxseed;
• bitter chocolate;
• marshmallow and fruit jelly without industrial additives.

List of prohibited foods

In proper nutrition for weight loss, there is also a list of foods that will have to be excluded from the menu every day.

Prohibited foods include:

• milk chocolate, sweets;
• any confectionery, including homemade cakes;
• premium white flour bread;
• cheese with a high percentage of fat (from 40-50%);
• semi-finished products;
• canned fish in oil;
• sausages;
• smoked meats;
• White rice;
• margarine;
• mayonnaise and any types of sauces based on it;
• dairy products with added sugar, including fruit yoghurts, ice cream, glazed curds;
• any kind of fast food, including pizza, burgers, croutons, chips;
• fatty meat: pork, lamb, duck;
• any sugary drinks, including soft drinks and fruit juices;
• alcohol.

In the morning, you can add 0.5-2 tsp to cereals and cottage cheese. tablespoons of natural honey. Biscuits are allowed for breakfast twice a week.

You can consume 1 egg per day. Fatty fish is not prohibited for weight loss. It contains essential omega-3 fatty acids that have a positive effect on metabolism and skin condition. About 200-300 gr. oily fish per week are perfectly acceptable.

Menu for every day

The process of losing weight and well-being will depend on the competent composition of the diet. If you make the diet as varied as possible, then it will be easy to transfer dietary restrictions.

Monday

• breakfast: millet porridge, a glass of low-fat kefir;
• second breakfast: cottage cheese 5% fat, green apple;
• lunch: steamed buckwheat with boiled chicken breast, 100 gr. cabbage salad, a glass of vegetable juice;
• afternoon snack: boiled chicken egg, 110 g of green peas;
• dinner: 140 gr. boiled fish, 250 gr. broccoli, a cup of herbal tea.

Tuesday

• breakfast: an omelet of 2 eggs, a slice of whole grain bread, a cup of coffee;
• second breakfast: a handful of raw nuts;
• lunch: soup in lean broth with broccoli, salad with beans and turkey, a cup of green tea;
• afternoon snack: a handful of prunes or dates;
• Dinner: salad of leafy vegetables with avocado and shrimps, tofu cheese, a piece of rye bread.

Wednesday

• breakfast: fruit salad, seasoned with two tablespoons of kefir;
• second breakfast: a handful of raw almonds;
• lunch: 110 gr. boiled brown rice, a piece of boiled beef, fresh cabbage salad;
• afternoon snack: 150 gr. cottage cheese 5% fat with the addition of fresh fruit pieces;
• dinner: boiled tuna, cauliflower.

Thursday

• breakfast: curd cakes, baked in the oven, 110 gr. cottage cheese 5% fat, black tea;
• second breakfast: two small apples;
• lunch: a portion of fish soup, two fresh cucumbers, a piece of bread;
• afternoon snack: a glass of kefir 2% fat, 25 gr. raw nuts;
• dinner: 210 gr. baked pollock, cucumber and tomato salad, green tea.

Friday

• breakfast: oatmeal porridge with 3-5 prunes;
• second breakfast: boiled egg, 1 cucumber;
• lunch: durum wheat spaghetti, 110 gr. steamed beef, a serving of vegetable soup;
• afternoon snack: 55 gr. raw nuts, 1 tsp. a spoonful of honey;
• dinner: 120 gr. cottage cheese 5% fat, baked vegetables, chicken breast.

Saturday

• breakfast: barley porridge, a glass of kefir;
• second breakfast: 25 gr. raisins and prunes;
• lunch: baked turkey fillet, salad with cabbage and cucumbers;
• afternoon snack: orange;
• dinner: stewed vegetable mixture, 120 gr. boiled beef.

Sunday

• breakfast: a glass of freshly squeezed vegetable or fruit juice, lightly salted cheese, a piece of whole grain bread;
• second breakfast: fruit salad, a glass of green tea;
• lunch: soup with vegetable broth with legumes, salad with vegetables and meat;
• afternoon snack: 120 gr. cottage cheese 5% fat with the addition of 20 gr. dried apricots;
• dinner: vegetable stew with meat, herbal tea, two loaves of bread.

Proper nutrition for reducing allows you to lose weight gradually: within a week, it takes an average of 0.5 kg. up to 3 kg. depending on the current weight. The main advantage of the technique is that it is not muscle and water that is burned, but fat.

Pros and cons of the technique

Any diet has advantages and disadvantages. Therefore, it is worth talking in more detail about the features of proper nutrition.

The technique has the following advantages:

• lowering blood cholesterol levels, normalizing blood pressure and heart function, strengthening blood vessels;
• increasing energy reserves in the body, eliminating drowsiness and fatigue;
• improving the condition of the skin, hair;
• normalization of the digestive system, maintaining a healthy intestinal microflora, cleansing the body of toxins;
• weight loss, which serves as the prevention of diseases of the cardiovascular and endocrine systems, in particular, type 2 diabetes.

The method has only one drawback: it will take a long time to adhere to proper nutrition to notice the result.

Nutrition rules for fast weight loss

There is a separate option for proper nutrition, which allows you to get rid of excess weight in a short time without diets and strict restrictions. The methodology is based on the principles described above, but there are also several additional nuances.

It is necessary to adhere to the following recommendations:

1. Drink water often in small sips. This helps to reduce the feeling of hunger.
2. Eat food at least once every 4 hours, but in small portions. This diet will help speed up your metabolism and lose weight faster.
3. The diet should be based on vegetables, herbs, low-fat protein products.
4. The menu should include black pepper, cinnamon powder and coriander. These condiments help to activate the digestive processes.
5. If the feeling of hunger has become too strong, and before the next meal there are still a few hours, you can eat a handful of nuts or dried fruits.
6. In the absence of contraindications, green tea should be included in the menu. This drink speeds up the fat burning process and improves performance.
7. It is necessary to be more often in the fresh air, play sports, do special massages and wraps.

Extra pounds will begin to go away in the first week of dieting. And if you strictly follow the listed tips, then a good result will be consolidated for a long time.

Features of the drinking regime

The importance of a drinking regimen can hardly be overestimated. Water participates in metabolic processes, improves digestion, reduces appetite and helps cleanse the body.

Lack of water in the body negatively affects the female figure, beauty of the skin and hair.

Juices, tea and coffee are not included in the daily allowance for fluids. It is important that the basis of the drinking regime (more than 50%) is pure water. Also, the water balance is replenished with herbal teas, fruit drinks and sugar-free compotes. The required daily amount of liquid can be calculated using the following formula: 30 ml * kg. That is, with a weight of 60 kg. a person needs 1800 ml. liquids per day.

And a few more simple recommendations:

• drink a glass of water before each meal to reduce hunger;
• when drinking coffee, you need to add another glass of water to the menu, since caffeine contributes to dehydration;
• all caffeinated and sugary drinks are excluded from the drinking regimen.

How to determine the correct serving size

Proper nutrition for weight loss involves determining the optimal serving size. Food should feel full, but not discomfort and heaviness in the stomach.

You can follow simple guidelines:

• chicken or fish fillet - about 100-130 gr., the diameter of the portion does not exceed the palm;
• cereals and pasta - one handful or about 100 gr.;
• vegetables - 200-250 gr. (excluding potatoes).

The calorie content of one snack should not exceed 200 kcal, and a full meal should not exceed 400 kcal.

Simple recipes for proper nutrition

There are many recipes that can be used to prepare simple, tasty and healthy meals for proper nutrition. Below are several options to diversify your diet.

Vegetable puree soup with mushrooms

Ingredients:

• potatoes - 1 pc.;
• carrots - 1 pc.;
• mushrooms - 100 grams;
• onions and sweet peppers - 0.5 each;
• cauliflower - 35 grams;
• celery - 40 grams.

Preparation:

1. Pour water into a saucepan and bring to a boil.
2. Add potato pieces and cook for 10 minutes.
3. Put the rest of the vegetables, as well as the chopped mushrooms. Cook for another five minutes.
4. Add some garlic and salt to the saucepan.

Beat the finished soup in a blender until puree

Chicken fillet with vegetables

Ingredients:

• pumpkin - 155 grams;
• chicken fillet - 1 pc.;
• broccoli - 80 grams;
• sweet pepper - 75 grams.

Preparation:

1. Peel and cut the vegetables into cubes.
2. Send the chicken fillet to the oven. Bake for 15 minutes.
3. Add chopped vegetables to the meat. Bake for about 10-20 minutes, until the fruits are tender.
4. Add salt and pepper to taste.

Buckwheat soup with vegetables

Ingredients:

• buckwheat groats - 120 grams;
• meat broth;
• carrots - 1 pc.;
• white onion - 90 grams;
• sweet pepper and carrots - 1 pc.;
• tomato paste - 1 spoon;
• potatoes - 210 grams;
• fresh tomato - 1 pc.;
• vegetable oil - 1 spoon;
• spices and salt.

Preparation:

1. Add buckwheat and potato pieces to the boiling broth.
2. Finely chop the onion and carrots. Fry in oil.
3. Add tomato, bell pepper, tomato paste to the vegetable mixture. Fry for another five minutes and transfer to a saucepan.
4. Additionally, add spices, bay leaves and fresh herbs to the broth.
5. Simmer the soup for 15 minutes.

Diet salad with eggplant

Ingredients:

• eggplant - 310 grams;
• green apple - 1 pc.;
• onion - 1 pc.;
• green peas - 110 grams;
• boiled egg - 1 pc.

Preparation:

1. Remove the skin from the eggplant. Simmer vegetables in vegetable oil.
2. Add the diced onion. Stir and remove from heat.
3. Wait until the vegetable mass has cooled down. Add green apple slices, chopped chicken egg and green peas.
4. Add the salad dressing with olive oil and lemon juice, salt to taste.

You can pick up a few more interesting recipes that are suitable for proper nutrition. To preserve the maximum of nutrients in dishes, it is better to boil, stew, bake in the oven or steam them.

There are recipes for dietary sweet desserts, which are based on fresh fruits, berries, cottage cheese, "live" yogurt. It is enough to connect your imagination - and a delicious meal is ready!