Proper nutrition means a menu with recipes for every day. It is based on a balanced diet. For effective weight loss, you must follow certain rules so as not to harm the body.
Healthy Diet Principles
The essence of proper nutrition is an individual, well-composed diet. The dietary menu should include foods containing the required amount of vitamins and not exceeding the calorie content established by the diet.
There are basic principles of the diet:
- Water. It is recommended to drink no more than 2 liters of water per day. Excessive consumption can lead to swelling. It is not recommended to drink coffee or tea or carbonated drinks. It is best to drink dried fruit compote, fruit drink or herbal teas.
- Porridge. Oatmeal with added nuts or fruits is considered the best breakfast for weight loss. This can also include rice and buckwheat. Porridge boiled in water is one of the most effective diets for dieting as it contains a lot of fiber.
- Carbohydrates. One of the toughest requirements is avoiding high-carb foods. It is necessary to remove sweets, cakes and all types of pastries from the diet. The only consolation would be to consume a small piece of dark chocolate once a week.
- Wine. It is allowed to drink a glass of dry red wine once a week. All other alcoholic drinks are strictly prohibited, since they contain a lot of calories and increase appetite.
- Specificity of eating food. Food should be chewed carefully and slowly, try to talk less and get hung up on the process itself. Otherwise, there is a risk of oversaturation.
- Junk food analogues. Pork can be replaced with veal, sour cream with low-fat yogurt, and sugar with honey.
- A gradual decrease in the diet. It is necessary to gradually reduce the portion sizes.
- Assorted. If you take the same porridge or vegetables, then the body will get tired of monotonous assimilation of food and it will be difficult for a person to restrain himself from eating prohibited foods.
- Dinner. The main rule in proper nutrition is the set time for dinner. You need to take food in the evening strictly 2 hours before bedtime. With a strong desire, you can eat an apple or low-fat kefir or cottage cheese.
- Sport. It is highly recommended to regularly attend fitness clubs, dance clubs or swimming in the pool.
Allowed Products Table:
| Fruit | Berries | Greens |
| Apple Pear Apricot Banana Mandarin Kiwi Quince A pineapple Orange Nectarine Peach Garnet Grapefruit Persimmon Papaya Avocado Persimmon Fig Date fruit Plum | Currant Strawberry Cranberry Prunes Cherries Cherry Sea buckthorn Strawberry Cloudberry Blackberry Gooseberry Blueberry Grapes Watermelon Raspberry | Dill Fennel Parsley Celery Parsnip Garlic shoots Nettle Spinach Nori (seaweed) Cilantro Basil Sorrel |
| Milk products | Meat | Nuts and seeds |
| Low-fat cottage cheese Skimmed milk Low-fat kefir Cheddar Yogurt Chees Feta Sulguni cheese | Hen Turkey Lean pork Rabbit meat Quail Guinea fowl Beef Roast beef Language Beef liver Ostrich meat | Walnut Hazelnut Almond Peanut Pecan Pine nut Sesame seeds Pumpkin seeds Sunflower seeds Brazilian nut Cashew nuts |
| Vegetables | Cereals | Fish and seafood | Beans |
| White cabbage Cucumber A tomato Onion Red cabbage Radish Daikon Chinese cabbage Garlic Radish Broccoli Cauliflower Carrot Pepper Beet Zucchini | Buckwheat Oatmeal Millet Rice Flour products (durum wheat) | Perch Zander Shrimp Mussels Pink salmon Pollock Pike Dorado Flounder Trout Squid Seabass Tuna Salmon Trout Burbot Cod | Lentils Chickpea Beans Peas |
All permitted food products can be combined as desired.
List of prohibited foods
It's almost impossible to avoid eating all high-calorie foods. Prohibited and undesirable, but acceptable in low portions products will be indicated below.
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Meat products:
- products in vacuum packaging;
- sausages;
- stew;
- smoked meats.
Artificial products with:
- dyes;
- preservatives;
- adding soy;
- trans fats;
- flavors;
- adding palm oil;
- flavors;
- flavor enhancers.
Sauces:
- ketchup;
- mayonnaise.
Fast foods and more:
- pizza;
- salted nuts;
- burgers, cheeseburgers, french fries, shawarma, etc .;
- sushi;
- chips;
- semi-finished products;
- crackers.
Products with minimal consumption
Alcoholic drinks:
- the daily intake for women is 25 ml;
- the daily intake for men is 50 ml.
Sweet:
- carbonated drinks;
- confectionery;
- White bread;
- juices in bags.
Salt can be consumed no more than 5 g per day.
The right transition to a healthy diet
The menu of proper nutrition for weight loss for every day with recipes has a number of advantages if the established regime is observed. It is not recommended to order ready-made food from delivery services, since it is possible to determine the rate of fats, calories, proteins and carbohydrates only during personal cooking.
The main criterion in any diet is a balanced diet. Not exceeding the norm of the necessary components, you need to eat 4 - 5 times a day. Food should be taken in small portions, while the process of eating should be consistent and not fast.
It is better to replace purchased products with yoghurts and curd masses with the addition of fruits or nuts.
The number of calories is set individually for each person, taking into account his life activity:
- A woman leading a passive lifestyle, such as working as an office clerk, should consume no more than 1800 calories per day.
- If a woman leads a constant active lifestyle, the calorie level in food should not exceed 2300.
- Men are allowed to exceed about 500 calories more than women, regardless of the type of activity.
There is no need to calculate every calorie in food, the main thing is to adhere to the approximate norm.
Common mistakes and misconceptions of losing weight women
Major mistakes:
- Breakfast. You can not refuse to eat after sleep. Otherwise, it will lead to destabilization of the body's functioning and slow down the loss of excess weight.
- Beverages. Drinking fluids is an essential link in weight loss. It is recommended to refuse carbonated sugary drinks and alcohol. It is best to drink plain water. The norm is calculated from a woman's weight of 1.5 liters per 45 kg of weight. It is through ordinary water that the maximum amount of toxins is removed from the body.
- Dinner. You should not stick to specifically 6 pm, after which many recommend taking the last meal. It all depends on the time when the person goes to bed. The main thing is to eat food 2 hours before bedtime. Food should be very light and low in calories. It can be kefir with a low proportion of fat, low-fat cottage cheese, an apple or an orange.
- Physical exercise. It is not worth exhausting the body with heavy loads until exhaustion. Most importantly, lead an active lifestyle and be outdoors more often.
Do not give up if you have not been able to lose a lot of weight in a month. Each person has a different metabolism and body functioning. There is no need to change the diet regimen or constantly change the diet, because only with a stable and calm adherence to the regimen will the result be visible.
It is necessary to maintain a personal psychological state, constantly motivate yourself, love the body and think positively.
What is better for breakfast, lunch and dinner?
The menu of proper nutrition for weight loss for every day with recipes consisting of any variations and combinations of the diet has two goals - losing excess weight and improving body function.
It is recommended to drink a glass of lemon water before breakfast.
Breakfast. Don't wait for a certain time to have breakfast. After 20 minutes have passed after sleep, you need to start eating. It is better to take a protein meal in the morning. You can make an omelet with cheese, oatmeal, cottage cheese or yogurt. It is allowed to prepare a cocktail containing fruit, a pinch of oats, spinach and other ingredients to taste.
It is important not to exaggerate the number of calories, that is, not to exceed 35% of all calories per day. For lunch, it is best to eat some fruit, oranges, or apples. Bananas and grapes should be treated with caution, as they make you feel hungry.
Dinner. The daily meal is considered the most dense meal. For lunch, you can eat all the food that cannot be eaten for breakfast and dinner, which makes up 50% of the calories from the allowed norm per day.
First courses are recommended for lunch. Soup or puree soup helps to improve the functioning of the digestive system and is well absorbed by the body. Depending on the portion size of the first course, it will be determined whether the second course is acceptable. After the usual bowl of soup, you can supplement the meal with boiled meat and compote. You can replace the soup with salad, chicken breast and boiled rice.
Between lunch and dinner you can have a snack with nuts, kefir or fruit.
Dinner. The calorie content of an evening meal should be no more than 20% of the total amount per day. For dinner, it is recommended to take low-calorie protein foods - dairy products, boiled lean meat, fish products and nuts.
Healthy nutrition menu for a week by day
The menu of proper nutrition for weight loss for every day with recipes for a week can be combined independently.
Below is a table with a ready-made diet for a week.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Child 6 | Day 7 | |
| breakfast | Processed cheese Apple yogurt | tea bread orange cheese yogurt | processed cheese muesli banana | omelet tea hard cheese | chicken breast cornflakes yogurt | oatmeal cheese tea | omelette a tomato crispbread coffee |
| lunch | citrus Apple | chicken ham Apple | crispbread carrot juice | whole wheat bread a tomato yogurt | chicken ham cucumber | orange | chicken ham yogurt |
| dinner | soup beef sauerkraut | vegetable soup boiled rice chicken breast | vegetable soup millet porridge boiled beef | vegetable soup boiled potatoes cucumber | turkey fillet boiled rice a tomato | boiled beef vegetable salad the juice | beet soup boiled fish the juice |
| afternoon tea | nuts banana | grapes yogurt | grapefruit | Apple grapes | banana Apple grapes | kefir Apple | banana Apple |
| dinner | whole wheat bread chicken breast cheese tea | crispbread boiled fish the juice | vegetable salad chicken ham | boiled cauliflower | Strawberry cottage cheese | whole wheat bread chicken fillet kefir | crispbread hard cheese cottage cheese |
When developing a menu, it is worth considering certain rules:
- in the morning drink mineral water (volume 200 - 250 ml);
- start breakfast no later than 40 minutes after getting up;
- have dinner before bed at least a few hours in advance;
- compose a menu taking into account working hours (with night shifts);
- eat food at least 4 times a day;
- Finishing an evening meal is easy (eating dairy products, boiled, steamed, raw vegetables or light fruits).
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The menu of proper nutrition for weight loss, both for every day and for a week or a month, should consist only of permitted products, regardless of the established diet and recipes.
The main foods that need to be included in the diet:
- cereals;
- vegetables;
- fruit;
- greens;
- lean meat of chicken, turkey, veal, etc.;
- a fish;
- fermented milk products;
- egg white;
- honey;
- hot dishes;
- mushrooms.
Economy menu for every day
The menu of economical proper nutrition consists mainly of a minimal list of cheap products.
Every morning before breakfast, you must drink a glass of water with lemon.
1 day:
- Breakfast: scrambled eggs, green tea.
- Dinner: vegetable soup, wheat porridge, compote.
- Dinner: boiled egg, apple.
2nd day:
- Breakfast: oatmeal, coffee.
- Dinner: squash soup, wheat porridge, compote.
- Dinner: Apple.
Day 3:
- Breakfast: scrambled eggs, green tea.
- Dinner: noodle soup, vegetable salad, compote.
- Dinner: kefir.
Day 4:
- Breakfast: scrambled eggs, coffee.
- Dinner: pickle, vegetable salad, compote.
- Dinner: grated carrots.
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Day 5:
- Breakfast: oatmeal, green tea.
- Dinner: beetroot, buckwheat porridge, compote.
- Dinner: Apple.
Day 6:
- Breakfast: kefir.
- Dinner: rice porridge, kefir.
- Dinner: kefir.
Day 7:
- breakfast: scrambled eggs, coffee;
- dinner: zucchini soup, boiled rice, compote;
- dinner: kefir, apple.
Proper nutrition according to Ducan
The main principle of this diet is to eat exclusively protein foods without restrictions. The process of digesting proteins is very difficult, so a lot of energy is expended, which entails burning fat.
Ducan's diet is often divided into stages. With each subsequent stage, the manner of the regime changes. But the main rule is compliance with this diet in the first stages of no more than 10 days.
The basis of this special type of diet is to change the processes in the body, and not to lose weight quickly. If the rules established by the author of this diet are followed, weight loss will not be as fast as in analogues, but in the future, a person will no longer have the risk of rapid weight gain upon completion or rejection.
The main difference between Ducan nutrition is the absence of restrictions. That is, there is no need to monitor the amount of proteins, fats and carbohydrates eaten.
However, there is also a negative effect on the body. During the increased work of the body during the digestion of proteins, cholesterol rises and kidney function worsens.
Recipes for the first dietary meals for every day
The menu of proper nutrition for weight loss for every day with recipes for first courses mainly consists of vegetables. Below are several recipes for the first courses that help burn body fat.
Beetroot on kefir
Ingredients:
- 300 g fresh cucumbers;
- 320 g of beets;
- 1l of low-fat kefir;
- dill;
- 2 cloves of garlic;
- salt;
- green onion.
Grate cucumber and beets on a fine grater.Put the cucumber, beets and chopped dill in a saucepan, salt to taste. Finely chop the garlic and add to the rest of the ingredients. Add kefir and mix thoroughly.
Cabbage soup
Ingredients:
- 230 g white cabbage;
- 130 g carrots;
- 40 g of bulgarian green pepper;
- 1 tomato;
- a pinch of dill;
- 3 stalks of celery;
- 1 onion;
- coriander;
- salt;
- caraway.
Cut all vegetables into pieces, put in a saucepan and cover with water. Add coriander, salt and cumin. Chop the onion into rings, fry and add to the pan to the rest of the ingredients. Close the lid and simmer over low heat for 10-12 minutes. The soup is ready when all the ingredients have softened.
Second course recipes for proper nutrition
The second course can be prepared not only for lunch, it can also be used after it and for dinner. Of the large number of diet recipes for lunch, several of the most popular and effective ones can be distinguished.
Cabbage casserole
Ingredients:
- 250 g white cabbage;
- 25 ml of natural yogurt;
- 1 tbsp. a spoonful of oatmeal;
- 50 ml milk 0% fat;
- 2 tbsp. tablespoons of flour;
- salt;
- pepper;
- cheese;
- 2 eggs.
Cut the cabbage into thin strips and put in a mold. Boil milk and pour into cabbage. Knead eggs, yogurt, flour, cereal and baking powder until dough is made. Pour the finished dough around the perimeter of the entire mold to cover the cabbage. Place the casserole in an oven preheated to 180 degrees. Sprinkle with grated cheese on top. Baking time in the oven 40 minutes.
Vegetable stew
Ingredients:
- 1 zucchini;
- 2 carrots;
- 4 potatoes;
- 350 g cauliflower;
- 200 g low-fat sour cream;
- 1 onion;
- a bunch of parsley and dill;
- salt to taste.
Cut all vegetables. Pour 100 g of water into a saucepan and boil. After boiling, put potatoes, carrots and onions and simmer for 10-15 minutes. Add zucchini and cabbage, cover and simmer for another 10 minutes. Then add sour cream and cook for another 15-20 minutes. Put the finished dish on a plate and sprinkle with parsley and dill.
Recipes for healthy desserts for weight loss
Curd mass with pear and raspberry. Ingredients:
- 100 g low-fat cottage cheese;
- 50 ml of low-fat fermented baked milk;
- 50 g fresh raspberries;
- 50 g fresh pear
Cut the pear into small pieces. Combine cottage cheese and fermented baked milk and beat in a blender until smooth. Mix curd mass with pear pieces and raspberries. Fruits and berries can be changed at your discretion.
Low-calorie pancakes. Ingredients:
- 3 bananas;
- olive oil;
- 150 g whole grain flour;
- 250 g skim milk;
- 2 eggs.
Beat bananas with milk in a blender until smooth and add eggs and flour a little. Let the dough stand. Grease a frying pan with olive oil and fry the pancakes for 2.5 minutes on each side.
Nutritionist Tips: How to Combine Healthy Nutrition and Weight Loss
The recommendations of nutritionists will be described below, observing which it will be possible to achieve the desired results:
- Motivation. This is the most important criterion. You need to find as many goals for weight loss as possible.
- Realistic goals. There is no need to set overestimated goals for short periods of time, this can lead to a loss of motivation if the desired result is not achieved.
- Keep a diet diary. You need to constantly record all the foods you eat, their calories, results, etc. Keeping a journal will help you maintain a constant balance of food intake and see the results of the best cooking options.
- Frequent meals... Nutritionists advise eating as often as possible, but in small doses. So you can clearly distinguish between the feeling of satiety and hunger, which will save you from unnecessary food intake.
- Looping. While eating, you don't need to be distracted by conversations and TV. Nutritionists have proven that when watching TV and talking, the number of calories increases to 70.
Following all the recommendations for proper nutrition, the result will be noticeable in 1-2 weeks.Composing a menu for weight loss in advance with recipes for every day, you can cook very tasty and at the same time healthy dishes.
Article author: Denis Balaykin
Article design: Olga Pankevich
Nutrition video for weight loss
The basic principles of proper nutrition for weight loss:
In search of recipes for proper nutrition for weight loss, I chose the Dukan diet. Very convenient - minimal restrictions and excellent results. And what is interesting, after the course of the diet, the weight does not increase.