The correct nutritional menu for weight loss every day
Basics of Proper Nutrition for Weight Loss
- The process of losing weight begins with a caloric deficit. When a person eats less than he or she consumes throughout the day, the body draws energy from previously stored fat. It is in this case that the weight loss process is activated. After weight loss, there is a caloric deficit.
- Fats, flours, and sweets are high in calories, so it's best to avoid all of them.
- Add more fruits, vegetables and herbs to your diet.
- You don't have to give up fat entirely. It is necessary for the healthy functioning of the body. Healthy fats include fish, vegetable oils, nuts and avocados.
- Fermented dairy products should have the lowest fat content.
- You can eat up to 5 meals during the day: 3 main meals, 2 snacks.
- It is not necessary to eat only buckwheat and carrots; sometimes you can give yourself a little weakness in the form of sweets. The main thing is not to exceed the allowed amount of calories.
- The food on your plate can be anything, and you don't have to follow any specific type of diet. However, if you prefer portioned meals or a vegetarian menu, the most important thing is to monitor calorie totals.
- Sweet fruits, candies and anything sweet are best eaten in the first half of the day. The last meal should be 2-3 hours before bed.
- Eliminate salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor your water intake - you need to drink up to 2 liters of fluids during the day - purified water, decoctions and unsweetened tea or coffee.
Where to start?
- Eliminate foods of low nutritional value from your diet. They do not bring any benefit and may be detrimental to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauces and salt.
- Avoid alcohol. Scientists have long shown that alcoholic drinks negatively affect the neurons responsible for hunger. Drinking small amounts of alcohol may lead to relapse.
- Have a clear meal plan. It is best to eat according to a specific schedule without deviation. Office workers should consider their eating habits in advance and avoid eating high-calorie foods in canteens and cafes. For convenience, you can buy special containers that you can take with you to school, work, or for a walk.
- To consider effective motivation, it is best to consider it with a psychologist. Human psychology is designed in such a way that without motivation, we will quickly lose the desire to work hard for ourselves. You need to find the right motivation to make the weight loss process easier.
The right transition to proper nutrition
- For breakfast you need to eat complex carbohydrates and protein. This could be oatmeal with berries, nuts and a spoonful of honey, an omelette, sugar-free cereal or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack options - a handful of nuts, fruit, rye bread and low-fat cheese.
- Lunch should include carbohydrates, protein and fiber. For example, green salad with buckwheat and boiled chicken. It’s worth remembering that chicken is best eaten with the skin removed.
- The second snack should contain protein and some slow carbs. Portions must be controlled; snacks should not be larger than main meals.
- It’s best to have fiber-rich protein for dinner. A good combination is chicken or other lean meat, beans, hard-boiled eggs, salad greens or cottage cheese. It's also worth remembering that it's recommended to eat no more than two egg yolks per day, but you can eat more egg whites.
- Before you go to the store, make a shopping list. This will not only save you unnecessary expenses, but also prevent you from purchasing prohibited products.
- Add more green vegetables. Your diet should include a variety of real greens—parsley, arugula, onions, celery, and more.
- Don't go to a cafe or restaurant hungry. It is in these places that if there is hunger, there is a great risk of falling into taboos.
- Substitute frozen foods for canned foods. Canned pickles, tomatoes, or pineapple are undoubtedly delicious, but they contain a lot of salt. It’s best to use frozen products so the nutrients are preserved.
- You shouldn't buy half-finished products. Ready-made meals are not the best way to shed excess pounds. Throw away the store-bought dumplings and cutlets.
- Avoid white bread. Whole wheat flour products are a good choice.
- It's pretty hard to give up junk food right away; allow yourself a little weakness, like eating a small bag of potato chips once a month.
- Always keep healthy foods in your sights. Vegetables, fruits, nuts or herbs should always be placed in the center of the table.
- Don't forget to drink water. To avoid dehydration, you need to drink up to 2 liters of water per day.
- If you have a sweet tooth, dried fruit and fruits can be a good substitute for sweet treats. You can also consume honey in small amounts.
What should the diet be?
- Male: (10*weight in kilograms)+(6. 25*height in centimeters)-(5*age)+5. The average male consumes 2, 300-2, 600 calories per day. These data depend on physical activity;
- Female: (10*weight in kilograms)+(6. 25*height in centimeters)-(5*age)-161. The calorie standard for women is 1500-1900 calories.
- Minimum physical activity = 1. 2;
- weak=1. 37;
- mean = 1. 5;
- high=1. 7;
- final. This includes exercise load, strength exercises, daily training = 1. 9.
shopping list
- seaweed;
- vegetable;
- lean meat;
- protein;
- Grains such as brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- rye bread;
- Healthy fats: fish, nuts, olive oil, egg yolks;
- seasoning;
- Low-fat dairy products.
Advice for women after 30
This week’s menu and food
| day of week | breakfast | snack | dinner | Afternoon tea snacks | dinner |
|---|---|---|---|---|---|
| on Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower Casserole | Grilled chicken, boiled potatoes, green salad |
| Tuesday | Wholemeal bread sandwich, cheese, 100g grapes, unsweetened tea or coffee | 50-100 g cheese, honey | Broth, cabbage salad with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumber |
| Wednesday | millet porridge | Cheese Casserole, Kiwi or Apple | Boiled brown rice, beef stew, vegetable salad | Egg Omelet, Broccoli | 250 g shrimps, salad greens |
| Thursday | Boil buckwheat with milk, honey, unsweetened black coffee | 100 g low-fat cheese, honey, nuts | Grilled cod, sauerkraut, durum wheat pasta | Toast with apples and avocado | Grilled chicken breast with cheese, cucumber, tomatoes |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat yogurt, sugar-free, honey, black coffee | Grilled lean fish and rice | Cucumber salad, tomatoes, low-fat sour cream | Oil-free fish fillets |
| Saturday | 2 egg omelette, black coffee | grapefruit, green tea | Grilled chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked in the oven with honey, nuts, 150 g low-fat cottage cheese |
| Sunday | millet porridge | Kiwi, banana, apple | Casserole with cheese and boiled chicken | 200g boiled shrimp, carrot juice | Rice, fish fillets, vegetables, vegetables |
monthly program
| day of week | breakfast | dinner | dinner |
|---|---|---|---|
| on Monday | Oatmeal with flax seeds, orange or grapefruit | Bean and vegetable soup, rye bread, broccoli salad, pineapple juice | Potatoes in the oven, pumpkin fruit salad, a cup of low-fat yogurt or kefir |
| Tuesday | Potato Casserole | Lentils with croutons | potato soup |
| Wednesday | Banana cereal | chickpea soup | potato dumplings |
| Thursday | Sesame Fruit Salad | Boiled potatoes with vegetables, whole wheat bread | grilled vegetables |
| Friday | Banana, strawberry, nut smoothie | Sprouted buckwheat with pumpkin, tomato salad, vegetables | stew |
| Saturday | Millet Porridge and Pumpkin | Steamed vegetables, tofu cheese | Sesame Oil Vegetable Salad |
| Sunday | Fruit cereal | Mushroom soup, bran bread | Cucumber and tomato salad, gray bread sandwich with pumpkin caviar. |
| day of week | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad, low-fat sour cream dressing | Broccoli casserole, low-fat yogurt |
| 2 | Millet porridge with milk, pumpkin and raisins | Vegetable soup with eggplant, garlic, herbs | Grilled fish, tomatoes, cheese, vegetables |
| 3 | Boiled eggs, whole wheat bread | Meatball soup, carrot, apple, cucumber salad | Cottage Cheese Casserole, 1 Cup Low-Fat Kefir |
| 4 | Oatmeal with milk, berries, nuts | Buckwheat Chicken Soup | Calamari salad, eggs with sour cream dressing |
| 5 | Tomato omelette, green peppers | Grilled fish with vegetables and rice | honey cheese, 1 cup low-fat kefir |
| 6 | Steamed cheesecake, apple, grapefruit | Durum wheat pasta, tomato sauce, lean beef | 200 g grilled red fish with vegetables |
| 7 | Boiled eggs, whole wheat bread, cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cheese, yogurt |
best recipes
breakfast recipes
- Fruit breakfast. To prepare it, you need to mix a portion of natural low-fat yogurt, your favorite fruits and nuts. This easy breakfast will keep you full for longer.
- Stir-fried mushrooms. This is a delicious and healthy Italian omelette. To prepare it, you need to prepare 4 eggs, 300 g of chanterelles, one onion, a spoon of Parmesan cheese, salt, pepper and herbs. Sauté the mushrooms with the onions and add a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the pan in the oven for 10 minutes, then sprinkle the finished dish with Parmesan cheese.
- Cook porridge in slow cooker. In the evening, add all necessary ingredients to the slow cooker: oatmeal, milk, 1/3 water, sugar, salt. Then set the delayed start. In the morning, at the right time, delicious and healthy porridge will be waiting for you. After cooking, you can add honey, nuts or berries.
healthy lunch
Shrimp and Avocado Salad. For the salad you will need: 200-250g boiled shrimp, 1 avocado, 1 small onion, 60g kale leaves. In another bowl, mix all ingredients and add cooked peeled shrimp. You can use the sauce as a dressing. To prepare it, you need to mix the following ingredients: - 1 tablespoon olive oil, 1 tablespoon red wine vinegar;
- ½ teaspoon minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- Salt and pepper to taste.
fish with vegetables. For cooking, you will need: half a bell pepper, tomatoes, white fish, carrots, onions, beans. Thaw the beans in hot water and place in the oven at 180 degrees. Take two 60 x 50 cm baking sheets and peel the carrots, cut the peppers into strips and chop the onions. Place the beans seasoned with salt and seasonings in the center of the slice. Place the fish here and add the vegetables. Wrap the paper tightly and place the dish in the oven for 10-15 minutes.
What can I have for dinner?
Yogurt Tuna Sandwich. To prepare, you need to: - 4 tablespoons Greek yogurt;
- 150 g rye bread;
- 2 tomatoes;
- 2 eggs;
- 100g salad;
- 300 g tuna.
Fry bread without oil until golden brown. Cut the hard-boiled eggs into slices. Drain the tuna and mash with a fork. Spread yogurt on bread and top with lettuce, tomatoes, tuna and eggs. Cover sandwich with second slice of bread. Chicken breast with cheese. You will need: 400 g chicken fillets, 100 g cheese, 250 ml water, 3 tbsp bread crumbs, 2 eggs, 100 g flour. Fillet the fish, stir and add salt and spices. Cut the cheese into small slices, place over the chicken, and roll up. Make a thin dough with flour and eggs. Soak the rolls in the mixture and sprinkle with bread crumbs. Fry the meat until golden brown. After that, add water to the pot, cover the lid and continue cooking the chicken for 15 minutes.
appropriate snacks
- avocado toast. Let the bread dry lightly in the skillet, then spread the mashed avocado over the bread. You can add a little salt to taste.
- green smoothie. Place green apples, kiwi, celery and 2 liters of water in a blender.