A healthy diet means natural weight loss. Healthy diet options for a month for weight loss

A well-chosen healthy diet helps make certain investments in future longevity by “pumping up” the heart, cleansing the blood vessels and giving a certain margin of strength to the brain and nervous system. We have collected for you the star five of the most interesting, popular and expert-approved healthy diets.

Mediterranean healthy diet

pros: Extreme variety of menu

Minuses: High cost of products

This healthy diet is the undisputed record holder in popularity and quantity. positive feedback. “by right of blood” follow such symbols of female beauty and youth as the Italian Sophia Loren and the Spanish Penelope Cruz, and UNESCO has included the eating style characteristic of the countries of the Mediterranean region in the register of world cultural heritage.

The main appealing features of a healthy Mediterranean diet are, of course, its variety and deliciousness, as well as its ease of adherence. The “resort” diet leaves a huge field for culinary experiments. The only thing that protects the Mediterranean diet from turning into an endless celebration of the belly is the need to maintain certain proportions in the preparation of the daily menu.

Nutritionists Ancel Keys and Walter Willett, who popularized the Mediterranean diet as an eating plan for weight loss and health, created a chart called the Mediterranean Diet Pyramid. The place of a product in this imaginary triangle gives an idea of its relative weight in the menu.

The “pyramid” is based on slow carbohydrates in their healthiest variety: unpolished cereals, whole grain bread, durum wheat pasta. Above them are consistently placed vegetables and fruits, olive oil, nuts, seeds and dairy products without additives, including low-fat cheeses, among which preference should be given to traditional Mediterranean brine or whey cheeses.

All this should be consumed daily, unlike sea fish, lean poultry, potatoes (and other root vegetables), eggs and sweets - it is recommended to eat them from one to six times a week. Red meat is healthy Mediterranean diet no more than once a week, but adherents of the Mediterranean diet are allowed to indulge in red wine twice a day, drinking a glass at lunch and dinner. At other times, it is recommended to quench your thirst with still, clean water.

Following the Mediterranean diet, you are expected to eat five times a day: three of these are full meals, and the other two are snacks. There are no clear recommendations regarding serving size limits: it is assumed that the fiber in vegetables and grains provides constant feeling satiety, and the variety of permitted foods allows you to achieve gourmet sophistication of the menu and avoid obsessive dreams about any prohibited foods, which, alas, is not uncommon on other diets. Therefore, moderation in diet and healthy attitude to food accompany those who follow the Mediterranean diet naturally.

In addition, as studies have shown, olive oil has the ability not only to regulate appetite, but also to promote weight loss due to its high content of unsaturated fats. fatty acids, which stimulate the breakdown of old fat reserves, which is important if you want to become not only healthier, but also slimmer.

Scientists are sure: a healthy diet according to the Mediterranean model is a high-quality prevention of brain and heart disorders, and its balance allows you to adhere to this style of eating without any contraindications for as long as you like. Judging by the number of ancient, but very vigorous old people in Italy, who have never heard anything about cholesterol deposits - for a very, very long time.

The main disadvantage of the Mediterranean diet is often called its high cost: a large amount of fresh vegetables, olive oil first cold-pressed, the freshest sources of animal protein and gourmet dairy products in some regions where nature is not as kind as in sea coast, can become a significant burden on your wallet. On the other hand, there is an opinion that this is nothing more than a stereotype: semi-finished products, sauces and large amounts of meat are hardly cheaper for a family or individual budget, and if you remember the costs of doctors and medicines inevitably associated with poor nutrition, a healthy Mediterranean diet begins to look quite a good investment.

The range of foods allowed on a healthy Mediterranean diet resembles a beautiful still life by the old masters.

Chinese healthy diet

pros: Switching to low-calorie food that provides long-term satiety

Minuses: It is necessary to master the skill of combining food in accordance with the balance of the elements “yin” and “yang”

In folklore you can find a lot of expressions regarding the nationality of ideals: popular opinion recommends having a car, sometimes German, sometimes American, a wife, sometimes Russian, sometimes Japanese, and only unanimously regarding a cook; he must be Chinese. Despite the fact that the traditional cuisine of the vast territory of the Celestial Empire is divided into almost one and a half dozen very different varieties, in the interpretation of the English chef Lorraine Clissold, it confidently takes its rightful place among healthy diets.

Peru Clissold, who lived in China for several years and enthusiastically studied the gastronomic traditions of the ancient Eastern power, wrote the ever-popular book “Why the Chinese Don’t Get Fat.” In this programmatic work, the Englishwoman spoke in detail not only about the secret of the slimness of the Chinese (although, of course, in the vast majority of cases, the search for a healthy diet is associated with the desire to get rid of excess weight), but also converted healthy Chinese habits into European realities.

Basic principles of the Chinese diet:

any products other than fruits should be subjected to heat or enzymatic processing;
industrially processed products and complex mixtures of components are best avoided;
vegetables are most beneficial to eat together with slow carbohydrates (rice or noodles);
it is necessary to eat semi-liquid food regularly (at least once a day);
It is important to minimize the consumption of meat and dairy products.

The philosophy behind the Chinese healthy diet is to maintain a balance between yin and yang, which nutritionally corresponds to “wet” and “dry” (or “crunchy”) foods. The transitional link between these two “monoliths” is represented by specially prepared rice, zhou. Its addition to food allows you to harmonize nutrition, preventing any of the elements from pulling a person in its direction, making him anemic and passionless, or, conversely, unrestrained and aggressive.

The simplest and healthiest foods in the Chinese diet are vegetable soups with noodles and a small amount of meat, wok vegetables with chou, and pickled vegetable snacks, which are considered in Eastern cooking to be a reliable remedy for any disease. Such nutrition provides all the vital needs of a person without overloading his digestive tract. By combining vegetables with slow-release carbohydrates, the calorie energy is released gradually, and those who follow the Chinese diet avoid the yang hunger rage. In China, it is customary to eat until you feel satisfied and full; low calorie content products and avoidance of fatty sauces do not turn this approach into a problem.

Popular sweet and sour sauce, considered a Chinese brand, has nothing to do with traditional diet Celestial Empire: it was invented to please European tastes. This sauce contains about 17% sugar, which is not in line with the priorities of the Chinese, who preach a healthy approach in which food is a source of vitality, and not a semi-forbidden, unhealthy pleasure.

Tea, a popular weight loss product, also remains an important part of the Chinese healthy diet. However, in a balanced healthy eating Not only is the ability of some types of tea to regulate appetite and improve digestion important, but also their richness valuable substances, among which catechins, effective fighters against free radicals, causing cells to age.

The Chinese diet is not only a fashion trend, but also a chance to experience the centuries-old wisdom of one of the most mysterious civilizations, the representatives of which, indeed, for the most part are distinguished by enviable slimness - at least in those regions that have been minimally affected by urbanization.

Vegan healthy diet

pros: A way to make not only your figure a little better, but also the world around you

Minuses: Long-term use may cause deficiency of vital elements

Veganism is a type of vegetarianism with enhanced ethics. If vegetarian diet in the most general sense, it involves abstaining from eating meat; veganism endows this process with the idea of improving not only the individual figure and health, but the world as a whole. Vegan philosophy involves the rejection of any products obtained without the consent of living beings involved in their creation - including, of course, both meat obtained through slaughter and milk or honey, which cannot be eaten because animals are not able to part with them. voluntarily.

The vegan diet, with all its limitations, can be considered one of the most controversial among healthy diets. Many nutritionists exclude diets that prohibit animal products from balanced diets. However, “pumped up” vegans are sure: the plant world is capable of providing a person with enough proteins, amino acids, fats, and microelements - the main thing is to think through the diet well. True, no tricks can save vegans from a lack of vitamin B12, which is necessary for the functioning of the nervous system, so pharmaceutical supplements will be a useful addition to the vegan diet. But not in gelatin capsules, since this material is made from animal bone material.

Celebrities and Hollywood stars (like ) have helped give veganism its reputation as an extremely effective weight-loss diet, and the diet plan is gaining new followers all the time. By the way, not everyone is aware of the ethical principles of veganism, considering it simply a healthy diet based on food plant origin. Therefore, many become “vegans for an hour”, switching to a plant-based menu for 7-10 days. This allows you to experience the healing and weight loss effects of the diet and, in principle, give it a “test drive” to understand whether you can meet your nutritional needs in a similar way. In such a situation, it is important to try to choose the most varied diet: situations are extremely common when, giving up meat, those losing weight switch to baked goods, pasta, root vegetables, and naturally gain weight. This diet will not be healthy.

While remaining ambiguous in terms of balance, veganism draws attention to global health problems of humanity: according to a UN study, the methods of modern Food Industry in matters of meat and dairy production do not stand up to criticism from the point of view of food security. It's not even about the level of pollution environment, produced by food enterprises, and in the continuous growth of the Earth's population. If we continue to eat so much meat and milk, there will simply not be enough food for the new people on our planet. The vegan diet reminds us of this alarming fact again and again.

Veganism, like any trend in which practical principles Applications are related to worldviews and involve many options. Some vegans eat honey or allow themselves milk and fish from time to time. There is a special protein healthy diet for vegans who actively engage in sports - it is called “eco-Atkins”, by analogy with the well-known protein nutrition plan, the Atkins diet.

This diet prescribes the consumption of at least 500 grams of protein products of plant origin per day (including tofu cheese, lentils and mung bean, soy yogurt and milk, nuts), making up the rest of the diet from predominantly green vegetables with a low glycemic index.

This type of healthy diet determines the daily calorie intake in the range from 1700 to 2000 kcal (depending on the intensity of the sports activity). Nutrition experts believe that vegan “eco-Atkins” can help normalize reproductive processes in women and girls due to the high content of soy, rich in phytoestrogens, in the menu.

The experience of thousands of vegans around the world proves - plant based diet can be healthy if you don’t go to extremes. Before switching to a menu without animal products, you need to consult your doctor and clearly understand the possible consequences and risks. Also, a vegan diet is contraindicated for children under 18 years of age - giving up meat, eggs and milk can have the most fatal impact on a young growing body.

Legumes and lentils are sources of bioavailable protein for those who choose a healthy plant-based diet.

DASH diet

pros: Decrease blood pressure and weight loss

Minuses: Limits food options in restaurants and cafes

This healthy diet, despite the fact that its name is similar to the name of the boutique of the owner of the most famous buttocks in the world, is in no way associated with. On the contrary, following the menu compiled by nutritionist Marla Heller will allow those who are afraid of the “rear” resemblance to Kanye West’s wife to get in shape.

The DASH diet (an acronym that stands for Dietary Approaches to Stop Hypertension) was invented for those who suffer from spikes in blood pressure. If the DASH diet for hypertensive patients and those suffering from prehypertension is prescribed by a doctor, the daily amount of calories is determined by him, and it can range from 3100 to 1600 kcal per day (depending on the risks and the general condition of the patient). But, as practice has shown, general normalization of the menu and reducing the amount of soda in the diet, even in the absence of a pronounced calorie deficit, give a pleasant, consistent effect: DASH helps you lose weight. Therefore, the nutrition plan became famous not primarily due to its medicinal properties, but as a healthy diet for weight loss.

The DASH diet can be roughly divided into two stages: during the first, lasting about two weeks, you will have to wean yourself off white bread, sugar, other refined foods, as well as starchy foods, and introduce a relatively large amount of protein into the menu (lean meat, dairy products , legumes). At the second stage, a healthy diet menu is built according to the following simple rules:

More: vegetables, fruits, whole grains, low-fat dairy products.

Moderately: low-fat varieties fish, poultry, beans, seeds, nuts, vegetable oils.

Minimum: sweets and baked goods, carbonated drinks, red meat.

4-5 servings of vegetables and fruits per day, mostly green (serving - 1 glass or 1 fresh fruit);

200 grams of animal protein per day;

2-3 servings of low-fat dairy products without additives per day (1 serving - 50 grams of yogurt or 50 grams of cheese);

2-3 servings of vegetable fats per day (serving - 1 tsp);

8 servings of whole grain foods per day (serving equivalent to 1 loaf of bread or ½ cup of cereal;

4-5 servings per week of nuts, seeds, legumes (serving - 50-70 grams of dry matter);

no more than 2 liters of liquid per day (including drinks, soup, etc.).

On a healthy DASH diet, it is important to carefully control the content of not only soda, but also salt in products, so all semi-finished products and dishes with sauces and additives automatically fall into the stop list.

Therapeutic diet

pros: Good chance“re-educate” tastes weakened by mayonnaise and fast food

Minuses: Requires scrupulous attention to the composition of dishes and constant calculations

In Russia, the meal plan is under full name The Therapeutic Lifestyle Changes Diet (TLC) is just getting started, but it's making quite a splash in the United States. The therapeutic diet received a very high rating in the latest chart of the best weight loss and wellness activities published annually by US News. Some trendy domestic nutritionists are already giving their celebrity clients recommendations based on the concept of a healthy therapeutic diet, and this is not surprising - its reputation is impeccable.

The TLC diet was developed by the American National Institutes of Health as part of an educational program on the dangers of cholesterol. This healthy diet helps not only - and not so much - to reduce excess weight, but to accustom one to useful menu people at risk of developing cardiovascular diseases. Alas, the army of those under cholesterol attack is growing year by year. It includes those whose eating habits are distorted by an erroneous approach to home cooking (large amounts of fried food, fatty sauces, high-calorie snacks, processed foods) and those who fall victim to the office approach to nutrition, eating fast food and sweets without leaving work places.

The effect of this healthy diet is due to a sharp reduction fat component menu, and Special attention is aimed at preventing saturated fat from entering the plate. Therefore, fatty meat and meat products, deep-fried food, and whole milk in all its varieties are prohibited.

Where fat cannot be avoided, it is recommended to replace its animal varieties with healthy vegetable oil (olive, sesame) or margarine spread without trans fats.

A healthy therapeutic diet involves scrupulous calorie counting: those who only want to improve their cholesterol levels are asked to limit the daily menu to 2500 kcal (men) or 1800 kcal (women), but if, while revising your dining habits, you want to lose weight, then focus on 1600 daily kcal for the stronger sex and 1200 for women.

In addition to calorie restrictions, the authors of the therapeutic diet suggest strictly monitoring foods containing cholesterol, including “good” cholesterol (lipoprotein high density) - in the daily menu no more than 200 mg is allowed (in physical form This amount is equivalent to, for example, a 60 gram piece of Gouda cheese). This healthy diet plan also includes supplementation with stanols and sterols, microscopic components of plant membranes. Such supplements are prescribed by a doctor, and you can independently increase the amount of sterols and stanols in your diet, which fight cholesterol deposits and balance blood sugar levels, by taking fiber (for example, bran).

The main foods on a healthy therapeutic diet are vegetables, grains (mostly whole) and cereals (it is separately recommended to replace some meat foods with protein-rich plant foods, such as legumes). Low-fat allowed dairy products without additives. Eggs can be eaten with yolks no more than twice a week; the rest of the time you should eat only whites. The amount of fruit is recommended to be moderate - they can be consumed no more than 4 times a day in portions of no more than 120 grams. Animal proteins and fats can be represented by skinless poultry or fish in quantities not exceeding 150 grams per day. Vegetable unsaturated fats limited to 2 tsp vegetable oil per day, 1 tsp low-fat margarine, 2 tsp nuts or seeds. Salt consumption should be limited as much as possible.

On a healthy therapeutic diet, you should eat 4 to 11 small meals a day, keeping your caloric limits in mind. It is safe to quench your thirst with simple, clean, still water; 1 glass of fruit and 1 glass of vegetable juice daily. The duration of the diet is limited by the doctor's recommendations - or not limited at all.

Frequent colds, decreased vitality, digestive problems and excess weight - all these are most often the consequences of poor nutrition. Many people before the advent serious illnesses they don’t think about what and how they eat, and this is fundamentally wrong. Compliance with food consumption culture and the right choice of products is the key feeling great and the functioning of internal organs at the proper level until old age. Healthy Eating Day is an unofficial holiday celebrated on June 2 every year. Naturally, it is necessary to adhere to certain nutritional rules every day, only this will help you stay healthy for many years.

What does it mean to eat right?

It is important to understand that a proper diet is not a diet that should be followed several times a year. If you want to look young, attractive, not get sick and feel great, then you need to eat every day in such a way that it only benefits the whole body.

According to statistics, most people do not maintain a balance between tasty and healthy products. Fatty foods, sweets, flour products prevail in the diet, while a person should eat more fresh plant foods. Be sure to consume lactic acid products, lean meat and fish. It is also necessary to take into account the calorie content of dishes - healthy food should give a person a feeling of fullness and energy, and not be deposited in the body in the form of fatty folds.

A healthy eating day will not benefit your body if you eat the way you should once a month, and on the other days you don’t think about what’s on your plate. You need to develop the habit of a certain way of eating. Nutritionists from all countries believe that it is beneficial for a person to adhere to the following food consumption regimen:

Multiplicity. You need to eat a full meal at least 3 times a day, which means that there must be soups, cereals, side dishes, casseroles, and salads on the table at this time. For some diseases, it is recommended to eat more often, up to 5-7 times.
Water consumption. A healthy person should drink at least one and a half liters of clean water per day. Liquid promotes better flow metabolic processes, helps the digestive system absorb foods and removes toxins, preventing them from accumulating.
Energy balance. Food consumed during the day must replenish energy losses, otherwise by the evening the state will be like a squeezed lemon. It's no secret that people of different professions and body types require different amounts of energy. You can calculate the required calorie content of food using special tables; there are many of them on the Internet.
Diversity. It is impossible to give the body the microelements and vitamins it needs if we limit ourselves to consuming a small set of foods. Dishes should be varied, every day you need to eat vegetables and fruits, consume fish and meat.
Proper preparation of food. It is necessary to limit the consumption of too fatty, fried and spicy foods. Of course, you can treat yourself to such food from time to time, but it’s best if it’s a rare exception to the rule. The daily diet includes the introduction of steamed, stewed or baked foods into the diet. minimum quantity fat
Don't eat at night. If you eat heavily at 9-10 pm constantly, then this is the first step to the appearance of extra pounds. At night, digestion processes slow down, which leads to fat accumulation. Consumption of too high-calorie foods in the late evening hours threatens with another problem - bad sleep, which in turn negatively affects work capacity and mood.
Reduce the amount of sweets in your diet. Glucose is necessary for our body, and this fact has been scientifically proven. But it is not necessary to replenish its reserves with the help of sweets, cakes, and chocolate. The healthiest thing to eat is honey, cottage cheese with fruit, and you can sometimes allow yourself to eat marmalade. It is not advisable to eat fresh fruits and berries immediately after the main meal. They are best absorbed if you eat an apple, banana, or kiwi between main meals.
Dose fats. It’s more useful, of course, vegetable fats– olive, corn, and sunflower oil are used for dressing fresh salads and for frying vegetables. But you shouldn’t completely give up animal fats – a person needs them in a minimal amount.
Consume less salt and hot spices. Too salty dishes retain fluid in tissues and organs and negatively affect the functioning of the kidneys. Hot seasonings irritate the mucous membranes of the gastrointestinal tract, and this in turn predisposes them to inflammation. Of course, a moderate introduction of spices and spices into the diet is even beneficial, as they promote the digestion of food consumed and improve the microflora. But everything is good in moderation, and when using spices you should not forget about this.

You need to start eating right gradually. If a person abruptly replaces the set of foods familiar to his digestive system with exotic and unusual dishes, then this, at least, can cause indigestion, colic and dyspeptic disorders. It’s not for nothing that nutritionists advise starting even light diets a few days in advance.

During the first few days of changing your diet, food may not seem tasty and will not cause your appetite. In most cases, the body adapts to a new diet in two to three weeks, and after this time the first symptoms are noticeable. positive results healthy and properly selected nutrition.

Diet for every day

A day of healthy eating starts with breakfast. The morning meal should take place 30-40 minutes after waking up; of course, this is not always possible, but this is the way to start the day.

Before breakfast, it is recommended to drink a glass of water and it is advisable to do light gymnastics. A set of exercises will not only help you wake up, morning physical activity starts the digestive system, which promotes better breakdown of food. What to eat for breakfast? This question worries many. The healthiest thing is to eat a portion of porridge - oatmeal, buckwheat, millet. You can add fruit or a spoonful of honey to the porridge. Cottage cheese, natural yogurt, steam omelet, and soft-boiled eggs are digested well in the morning. If you prefer to eat sandwiches, then they should contain vegetables and a piece of cheese. It is advisable to drink green tea; this drink improves your tone and promotes the absorption of breakfast.

There should be a snack between breakfast and lunch. It is advisable to eat some fruit at this time; it is not forbidden to snack on biscuits, crackers, or nuts. This is quite enough to not think about food until lunchtime.

A complete lunch consists of soup, side dish, salad, compote or other drink. It is better to eat soups that are not too rich; as a second course, it is preferable to choose rice or buckwheat with gravy, durum pasta, boiled or baked fish. A vegetable salad with vegetable oil will replenish the reserves of microelements in the body and have a positive effect on intestinal function. For a healthy diet, it is best to eat dark bread.

Afternoon snack - time to eat yogurt, kefir, fruit. If possible, you can eat a small piece cottage cheese casserole or baked apple, pear.

It is advisable to have dinner no later than 19:00. The ideal set of products for this time is fish dishes, fresh vegetable salads, porridge with steam cutlets, vegetable casseroles, grilled fish. If you feel severe hunger, then drink a glass of kefir before going to bed.

How to learn to eat less

For the functioning of all internal organs in normal mode and for good vitality It is enough to eat in moderation, to learn this you should adhere to the following rules:

You need to eat from small plates.
Food must be chewed thoroughly.
It is better to leave the table with light feeling hunger. As you know, complete saturation occurs only 20 minutes after eating.
Between main meals, when you feel hungry, it is recommended to drink water or eat several prunes, one apple, banana or pear, or a handful of nuts.
Products in large quantities should not be purchased for future use.

Useful for excess weight special diets. They need to be chosen correctly, taking into account the state of their own health. It must be remembered that strict and long-term dietary restrictions often do harm than good.

Healthy eating has long occupied an important place in people's lives. Modern canons of beauty are increasingly inclined to believe that a person should not only be slim and fit, but, first of all, healthy. Therefore, harsh short-term methods, based on significant dietary restrictions and creating stress for the body, are confidently being replaced by gentle ones, which, along with normalizing body weight, improve the health of the body and rejuvenate the appearance. The “classic of the genre” in such weight loss is the “Healthy Eating” diet (“ Healthly food"), the name of which directly indicates its focus. This is very clear and simple, but very efficient system allows you to lose weight without starving, without experiencing discomfort and without limiting the intake of all necessary substances, vitamins, micro- and macroelements into the body. It is suitable for people of all ages and fits perfectly into familiar image life.

Principles and rules

At its core, a healthy diet for weight loss is a proper balanced diet of healthy foods. It does not give quick results, but the lost kilograms go away and never come back. Moreover, excess weight will go away without causing any negative feelings, but, on the contrary, improving general health and psycho-emotional state. This technique helps even those who constantly fail on other diets, since it is absolutely not associated with hunger.

The main task that the “Healthy Food” diet solves is the comprehensive elimination of the problem of excess weight, its consequences and related diseases. But to achieve maximum possible result it is necessary to strictly follow the established rules:

Stick to a 5-meal diet, eating every 3 hours. However, it is not necessary to eat strictly according to a set schedule. You need to listen to your body’s signals - if you feel hungry, you can reschedule your meal and have a snack or a full meal.
Reduce portion sizes - a single amount of food should not exceed 300 g. To control the volume, plates should be replaced with saucers. If the next meal is missed, you cannot increase the portion. And if the feeling of hunger appears earlier than 3 hours later, then the amount of food should be reduced to 150–200 g.
Carbohydrates and others high-calorie foods consume in the morning. Then the energy received will be completely consumed and nothing will be stored in fat reserves. In general, the scheme should be as follows: for breakfast and lunch - complex carbohydrates (porridge, fruits); for lunch and afternoon snack - vegetables, fiber, protein; for dinner – mostly protein.
For snacks between these five meals, it is recommended to use nuts (necessarily without additives), but in small quantities (no more than a handful), since they are very high in calories.
It is necessary to have a full breakfast no later than 2 hours after waking up. On the contrary, have dinner at least 2 hours before bedtime and very lightly.
The menu should be varied. There is no need to prepare dishes for future use, since only freshly prepared dishes retain the entire range of useful components.
Follow the rules heat treatment– steam or boil in water, simmer, bake without oil. Frying with added fat is completely avoided.
Drink 1.5–2 liters of clean water throughout the day. You can determine the optimal volume for yourself by multiplying your own weight by 0.3 liters.
Eat food slowly, savoring every bite with pleasure. You can't eat on the go.
Once a week, do a “load” - eat a small portion of one forbidden food. This will help prevent breakdowns.
Increase calorie expenditure for everyone possible ways– do not use the elevator, walk more, do exercises, play sports.

The rules of a healthy eating diet are simple and do not require any special effort to follow. But the effectiveness of the entire technique and how useful it will be depends entirely on the strict implementation of each. By changing your eating habits and lifestyle in accordance with these recommendations, you can lose up to 3-5 extra pounds in a month.

The system has no contraindications, since it is a proper diet. For some people it may simply not be suitable due to the need to eat according to therapeutic diet for certain diseases.

Sample menu

In addition to following these rules, when switching to a healthy diet, you should eliminate or minimize the consumption of prohibited foods and eat mainly permitted ones.

You should completely avoid the following foods and drinks:

chips, sweet soda;
alcohol and its derivatives;
baking;
pickles;
mayonnaise;
packaged juices;
fatty meat, lard;
sausages, semi-finished products;
refined sugar.

To follow a truly healthy diet for weight loss, the menu must be compiled using:

lean meats and fish;
fermented milk products, milk;
vegetables, herbs, berries, fruits;
cereals;
baked goods and breads made from whole grain flour;
unsweetened drinks - tea, herbal infusions, fruit drinks, compotes.

It’s easy to create a daily diet yourself, adjusting it to your personal taste preferences. You can give preference to your favorite dishes, and refuse your least favorite ones, even if they are allowed.

You can use the following examples of basic meals to help you understand a healthy diet plan and help you design your weekly menu.

Breakfast options:

porridge (oatmeal, buckwheat, millet) with water or milk with the addition of pieces of fruit, dried fruit, and a small amount of honey;
boiled eggs (2 or 3 pieces), vegetable salad with unrefined olive (linseed) oil dressing or natural yogurt, a couple of slices of hard cheese;
steamed omelette of 2-3 eggs with milk, 50 g of hard cheese, fresh orange juice;
scrambled eggs from 2-3 eggs with slices of tomatoes, fruit salad with natural yogurt dressing;

Lunch options:

baked apples stuffed with cottage cheese and raisins;
carrot-apple casserole;
raw fruits - apple, pear, banana, plums;
fruit smoothies;
kefir or yogurt with berries, fruits, dried fruits.

Lunch options:

lean soup with mushrooms or cereals, meat stewed in its juice, steamed asparagus;
meat broth, boiled meat, raw vegetable salad;
fish soup, boiled fish, salad boiled vegetables;
vegetable stew with rice, cabbage salad with herbs and sour cream;
durum wheat pasta with cheese and tomato sauce, seafood.

Afternoon snack options:

fruit and vegetable or vegetable smoothie;
kefir, yogurt, curdled milk with bran;
cottage cheese with various additives, preferably with herbs and spices;
cereal bread with hard cheese;
sandwiches made from whole grain bread and homemade boiled pork.

Dinner options:

boiled or baked veal with stewed vegetables;
grilled fish, beet salad;
chicken in its juice, boiled beans in tomato sauce;
salad of boiled vegetables and eggs with canned tuna;
assorted seafood.

It is important to always have something healthy with you so that if you need a snack you don’t have to buy cookies or fast food. The best ones for this are:

nuts (almonds, pistachios, walnuts, hazelnuts);
dried fruits;
fruits;
whole grain breads or buns;
yogurt, kefir, cottage cheese without additives.

The diet must include a small amount (1–2 tbsp) of cold-pressed vegetable oil. It can be added to salads or other prepared meals, which will help prevent many health and appearance problems.

TOP 5 healthy diets

A question of achievement optimal weight and proportions without harm to health are of interest not only to nutritionists, but also to the world community. Therefore, a rating of the best diets is determined annually, with the help of which it is possible to achieve maximum effect in losing weight while improving the health of the body. Based on the results of 2016, it was determined best diets for a healthy diet, the TOP 5 of which included:

diet "2016";
Dr. Ionova’s technique;
"Model Diet";
system of Margarita Koroleva;
The “correct” diet.

This list does not contain strict mono-diets or “miracle-speed” weight loss programs based on synthetic drugs. Only methods developed by eminent nutritionists based on wide range natural products. It is with this approach that the body is fully saturated with everything it needs, thanks to which it begins to work like a well-oiled mechanism and independently gets rid of everything unnecessary.

Diet "2016"

The healthy eating diet, considered the best by experts, was proposed by Australian nutritionists. It provides beneficial, but at the same time the fastest weight loss compared to others health systems weight loss.

Rules and principles

The essence of the “2016” methodology is a clear division of products into 3 categories:

completely excluded;
consumed in limited quantities;
forming the basis of the diet.

Products from the first category are forbidden, so you need to forget about them, from the second category - you can include them in the menu no more than 3 times a week. The third category is the main food for the period of weight loss.

All other requirements do not differ from those given above general rules. The most important of them are recommendations for drinking enough clean water and preparing dishes without oil.

Sample menu

There is no special menu in the Australian method “2016”. It must meet the specified requirements, and the diet must be compiled in accordance with the list of permitted and prohibited foods.

Completely excluded:

chocolate, sugar;
bread, muffins, cookies, white flour products;
dried fruits, honey;
fast food, chips;
sweet soda;
alcohol.

Can be consumed 3 times a week:

potato;
cereals;
fruits, berries;
fatty meats and fish;
milk;
hard cheeses.

Basic diet products:

vegetables;
eggs;
cottage cheese, kefir;
lean meats and fish;
seafood.

Doctor Ionova's technique

The weight loss program of one of the best Russian nutritionists Lidia Ionova is a professionally developed healthy diet aimed at treating excess weight. The method is based on adherence to a proper balanced diet, which ensures smooth weight loss, the speed of which complies with WHO standards.

Rules and principles

The basis for normalizing body weight, according to Dr. Ionova, should be correct eating habits that help you switch to a healthy diet, which in turn is designed to ensure weight loss and maintenance. All these principles are outlined by a nutritionist in the book “ Healthy Habits”, which talks not only about losing weight, but also about rethinking your behavior and lifestyle.

The essence of Dr. Ionova’s diet is to follow 5 main rules:

The problem of excess weight needs to be solved comprehensively in order to maintain health during the period of weight loss and strengthen stable result further.
Weight loss should be gradual, without sudden jumps, since it is significant weight fluctuations that negatively affect the state of the body and psyche.
The process of normalizing weight should be comfortable - eliminating strict restrictions on the menu and providing freedom of choice of certain permitted products.
The diet should be organized in such a way as to ensure the formation of correct eating habits, which will subsequently prevent a return to “harmful” food.
The goal of all activities should be long-term preservation the obtained result.

The advantages of Dr. Ionova’s technique include:

no strict restrictions on food choice;
safe weight loss with further preservation of the obtained indicators;
improved health, increased energy and performance.

Sample menu

The healthy eating diet plan for weight loss according to the principles of Dr. Ionova is a food pyramid consisting of foods glycemic index which does not exceed 50 units. If this indicator is higher, the products are completely excluded from the menu. In addition, Ionova’s food pyramid takes into account the time during which certain foods are consumed:

breakfast (until 11:00) – cereals: brown rice, legumes, oatmeal, pearl barley (except corn);
lunch (11:00–14:00) – seafood, fish, meat;
lunch (14:00–17:00) – milk, fermented milk products;
afternoon snack (17:00–19:00) – raw fruits, berries (except mango and watermelon);
dinner (19:00–23:00) – vegetables (except potatoes).

Daily consumption of fat-containing foods (fats, oils, nuts) should not exceed 20 g. The required amount of water is determined at the rate of 30 ml per 1 kg of weight.

First day:

breakfast - pearl barley, salted to taste and seasoned with butter;
lunch - boiled shrimp;
lunch - kefir;
afternoon snack - oranges;
dinner – stewed vegetables ( bell pepper, tomatoes).

breakfast - buckwheat with salt and butter;
lunch – grilled fish fillet, greens;
lunch - fermented baked milk;
afternoon snack - apples;
dinner - baked or boiled broccoli with salt, greens.

breakfast - cereals slow cooking with the addition of salt and butter;
lunch – boiled veal;
lunch – cottage cheese with sour cream;
afternoon snack - pears;
dinner - tomato salad with leafy vegetables.

Fourth:

breakfast – lentil puree with salt (no butter);
lunch – chicken breast;
lunch - milk;
afternoon snack – persimmon;
dinner - cabbage and carrot salad, salted and seasoned with flaxseed oil.

breakfast – rice porridge with butter and salt;
lunch – steamed fish fillet with salt;
lunch - yogurt;
afternoon snack – pineapple;
dinner – beetroot salad with garlic and lemon juice.

breakfast – millet porridge (salted);
lunch – boiled squid;
lunch – milk drink;
afternoon snack - kiwi;
dinner – cucumber salad with herbs and flaxseed oil.

breakfast - bean puree, seasoned with butter and salt;
lunch – boiled lamb;
lunch - fermented baked milk;
afternoon snack - apricots;
dinner – grilled vegetables.

This menu is completely balanced nutrients, is not too strict, but allows you to lose up to 7 kg in a week. Many obese patients who could not lose weight using other methods lost up to 20 kg in 1 month using Dr. Ionova’s method. In addition, after completing the course, they had no desire to return to their usual diet.

Diet of models

In third place in the ranking useful programs weight loss is one of the varieties of so-called diet models. Unlike rigid express methods with the same name, this weight loss program is characterized by variety, satiety and ease of adherence. She is followed by such recognized symbols of female beauty as Sophia Loren and Penelope Cruz.

Rules and principles

With all these benefits during the period of weight loss, it is necessary to observe certain proportions in daily diet. The nutrition plan uses a diagram in the shape of a triangle, at the base of which are complex carbohydrates in their healthy variety:

whole grain cereals;
bran bread;
durum wheat pasta.

The products are listed above in the following order:

vegetables fruits;
unrefined vegetable oil;
nuts, seeds;
fermented milk products, milk.

All this is used daily. In addition, some product categories are included in the menu in a more limited manner:

lean meats, poultry, fish – 5 times a week;
eggs – every other day;
potatoes - once a week.

Since the healthy eating diet of models is intended for show business figures, if you follow it, you are allowed to drink dry red wine 2 times a day - a glass for lunch and dinner.

You also need to follow some rules:

Eat 5 times a day - 3 of them full meals (main meals), plus 2 light snacks.
There are no restrictions on portion sizes, but you should not overeat.

The advantage of this diet is the presence of a large amount of fiber in vegetables and cereals, which form the basis of the diet. It provides quick satiety and a long-lasting feeling of fullness. At the same time, a variety of permitted foods helps to avoid breakdowns typical of other weight loss methods.

Sample menu

There can be an infinite number of menu options for such a healthy diet. But to understand the principle of its compilation, you can use the example below.

First day:

breakfast – whole grain cereal with yogurt, apple;
lunch – grilled vegetables, baked fish, dry red wine (can be replaced with fresh wine);
dinner – vegetable salad, cheese, dry red wine (can be replaced with a glass of fresh juice).

breakfast – milk porridge, whole grain toast with cheese;
lunch – egg and tomato salad with herbs, boiled rice, dry red wine (fresh);
dinner – grilled fish with herbs, dry red wine (fresh).

breakfast – fruit and yoghurt salad;
lunch - vegetables, pasta with seafood and butter, dry red wine (fresh);
dinner - steamed or grilled meat with olives, herbs and butter, dry red wine (fresh).

Fourth:

breakfast - sandwiches with boiled pork, vegetable salad with herbs and butter;
lunch – seaweed with boiled squid rings, dry red wine (fresh);
dinner - boiled rice with spicy seasonings and herbs, dry red wine (fresh).

breakfast - omelet with slices of tomato, olives and herbs;
lunch – pasta with grated cheese, dry red wine (fresh);
dinner – vegetable stew with lentils, dry red wine (fresh).

breakfast – oatmeal, grapefruit;
lunch – lean soup, seafood, dry red wine (fresh);
dinner – grilled fish with vegetables, dry red wine (fresh).

breakfast - boiled eggs, cheese, bread;
lunch – boiled rice with vegetables, dry red wine (fresh);
dinner – vegetable stew with chicken, dry red wine (fresh).

For snacks between main meals, you can consume kefir, milk, fruits, and nuts.

The main disadvantage of the healthy version of the models’ diet is its high cost, since required components– cold-pressed olive oil, seafood, fresh vegetables, cheese – belong to the expensive category. However, such an opinion is only a stereotype. After all, semi-finished products, sauces, meat, sausages, which are excluded by the rules of this method, are not much cheaper. Moreover, if you add the costs of treating diseases caused by obesity or improper consumption of foods, the models' healthy diet will be quite affordable.

Margarita Koroleva's system

Margarita Koroleva is the author of many books and the creator of a large number of weight loss techniques. The Queen is also called a “star” nutritionist, since she has been preparing dietary diets for many domestic show business stars for more than 20 years. One of the most famous methods of Margarita Koroleva, intended for quick and healthy weight loss, is a nine-day diet, which allows you to lose up to 10 kg of excess weight without harm to the body. However, it should be borne in mind that, despite its safety and balance, the weight loss system according to Margarita Koroleva is quite difficult to tolerate.

Rules and principles

This technique is incredibly easy to follow because it is based on eating only three dishes:

boiled rice;
chicken meat, which can be replaced with fish;
vegetables, raw or cooked.

But they should not be consumed at the same time, but on different days. It turns out 3 mono-diets - rice, protein and vegetable, each lasting 3 days.

For 9 days you need to follow several rules:

completely avoid salt;
drink 2.5 liters of clean water (evenly throughout the day);
start the morning with a glass of water (20 minutes before breakfast).

In addition, there are separate rules regarding the preparation of the menu for each trimester.

Sample menu

Each mono-diet that makes up Margarita Koroleva’s system has a targeted effect. The first trimester on boiled rice is intended to saturate the body with carbohydrates. In addition to rice, water and honey are allowed.

You need to take white long-grain rice and cook it according to this recipe:

Rinse 1 glass of cereal, pour water overnight to swell;
In the morning, rinse again and refill hot water 1:2;
simmer at low simmer for 15 minutes.

Divide the resulting porridge into 6 equal portions, which should be eaten throughout the day at equal intervals. The last portion should be consumed no later than 20:00. In addition, you can consume 3 tbsp per day. l. honey separately from water and rice.

Second trimester on chicken meat or fish is designed to saturate the body with proteins and start the fat burning process. For each of these days, 1.2 kg is allocated raw chicken or 0.8 kg of fish, which must be prepared as follows:

Boil in the evening (preferably steamed);
remove skin and bones (mix chicken fillet and red meat).

Consume in the same way as rice, but the last portion must be eaten before 19:00. Honey is excluded. Chicken and fish days It is allowed to alternate, but not mix these products within one day.

The third trimester on vegetables is aimed at cleansing the intestines. It is allowed to eat 1 kg of raw and boiled vegetables, preferably white and green. Vegetables of other colors can be used to a limited extent. The specified amount should be divided in half - boil 0.5 kg, and prepare a salad from the remaining 0.5 kg.

Two volumes are divided into 6 equal portions and eaten according to the same principle. Add 3 tbsp to the diet. l. honey, but already diluted in water.

Rice and vegetable days are the hardest to tolerate, but in general, Margarita Koroleva’s weight loss program does not have a negative effect on the body and is considered useful. But due to the severity of the restrictions, it is contraindicated in anemia and diabetes.

For those who do not want to endure hunger, Margarita Koroleva suggests simply switching to a healthy diet, for which she recommends adhering to the following rules:

Eat food consciously so that it not only provides energy, but also has a healing effect.
Avoid eating white flour, bleached cereals, and refined sugar.
Replace table salt ground seaweed or sea salt.
Dress salads with a minimum amount of olive oil and lemon juice, adding a lot of greens to them.
Drink 2 liters of clean water per day, taking the first portion immediately after waking up.
Each serving size should be 250 ml or 1 glass.
Between meals, keep intervals of no longer than 3 hours, so that you get 5-6 meals a day.
When preparing dishes, use only water; add oil to the plate before use.

It is also important to lead an active lifestyle and play sports. Training should be moderate physical activity, but for weight loss their duration should be at least 40 minutes - fat burning begins only 20 minutes after the start of the lesson.

Proper diet

The rating of the best methods for healthy weight loss is completed by a diet called “Correct”. Its peculiarity is that it is intended for family use. Very often, even on safe and very satisfying dietary rations breakdowns occur because there are always many prohibited foods in the refrigerator. Therefore, nutritionists suggest that the whole family lose weight using the “Correct” nutrition system - balanced and healthy, but low in calories. It is designed for 1 month, during which you can lose up to 5 kg every week for two people.

Rules and principles

The “correct family” method of losing weight is based on eating a variety of healthy foods with low calorie content. This approach allows you to maintain the usual serving size, but at the same time significantly reduce their energy value.

When following such a program, you must follow fairly simple rules:

Make your diet smaller - eat 5-6 times a day.
Eliminate sugar and all products containing it, fast food, processed foods, fatty, fried and other heavy foods from your diet.
Drink 1.5–2 liters of purified water per day.
Drink a glass of water 20 minutes before each meal to eliminate false feelings of hunger and prevent overeating.
Don't skip breakfast, have dinner 2-3 hours before bedtime.
Cook dishes by steaming or in water, baking in the oven, stewing.
The basis of nutrition should be proteins and fiber.
Avoid alcohol - it has a high calorie content, increases appetite, deprives you of control over the amount of food you eat and is harmful to your health.

With this regimen, the body will receive all the necessary substances, so taking additional vitamin and mineral complexes is not required. Following such a healthy diet can be combined with active activities sports, which against the backdrop of a low calorie diet will help you lose weight faster.

Sample menu

You can come up with quite a lot of options for the right family menu. Indicative examples may be as follows.

Option 1:

breakfast - oatmeal instant cereal, yogurt;
lunch – cottage cheese casserole with dried fruits;
lunch – mushroom soup, buckwheat porridge, a portion of chicken in its own juice, vegetable salad with olive oil;
afternoon snack - a handful of almonds, an orange or an apple;
dinner – vegetable stew, a portion of boiled fish;
before bed - kefir.

Option 2:

breakfast - eggs (boiled, scrambled or scrambled eggs), whole grain bread with boiled pork or cheese;
lunch - fruits;
lunch – vegetable soup (borsch), 2 potatoes, a portion of boiled veal, fresh tomato;
afternoon snack - kefir;
dinner – fish cutlets with green peas, cottage cheese;
before bed – yogurt or apple.

The “correct” family diet is a nourishing, balanced method, but if at first you don’t have enough sweets, you can consume 1 tbsp once a day. l. honey, a handful of dried fruits or 2 sweet fruits. This will give you a boost of energy and improve your mood.

Quitting the diet

If following a healthy diet is not a temporary phenomenon, but a way of life, then there is no need to leave it at all. For those who switched to proper diet temporarily, just to normalize weight, and in the future cannot live without fast food, alcohol and others harmful products, it is recommended to adhere to the following recommendations:

Introduce such foods gradually, starting with minimal quantities.
Try not to abuse such products, consuming them as rarely as possible.

You definitely need to work on yourself so that healthy eating becomes a way of life. To do this, you should train correct eating habits, find pleasure in healthy food, understanding it great benefit for the body and appearance.

Surely many have heard that for proper weight loss you need to adhere to the principles of healthy eating.

The words “nutrition” and “diet” have different meanings. Diet is food restrictions that allow you to get rid of extra pounds, and nutrition is regular meals.

But there are concepts of “healthy eating” and “healthy diet”. It turns out that if you eat enough proper food and don’t starve, you can not only lose weight, but also keep it off throughout long period. In this article you will find answers to questions about what a healthy diet is, what you shouldn’t and what you can eat to be slim and healthy.

The essence of the “Healthy Eating” diet

Healthy eating means eating foods that ensure the growth and development of the body. A proper healthy diet for weight loss will improve your health and prevent the development of many diseases.

A proper diet is not monotony or restriction in food, but the exclusion of unnecessary and harmful foods that will not only provide the body with energy, but also ensure the proper functioning of the body.

The optimal ratio of carbohydrates and fats, a sufficient amount of minerals and vitamins in food, exclusion from the diet of foods containing artificial additives, a large amount of fat and salt - this is proper and healthy nutrition on a diet.

Of course, the principles of a proper healthy diet may differ depending on where a person lives, type of activity, physical activity and other factors.

At proper nutrition you need to monitor your weight and caloric intake. If the caloric content of food is much higher than necessary, eating even very healthy foods can lead to gaining extra pounds. Body mass index should be no more than 27 kg/sq. m. To obtain this indicator, a person’s weight must be divided by his height squared.
In a healthy diet menu, you should control the amount of fat in your diet. Two-thirds of all fats should be unsaturated (liquid oils, vegetable oils).
Most energy (more than 50%) should come from fruits, vegetables, legumes and whole grains. You need to consume at least 400 g of vegetables and fruits per day.
In a healthy diet, you should limit the amount of saturated foods. fast carbohydrates(sweet drinks, honey and sugar). If you want sweets, eat dried fruits.
Control the amount of salt in your food, replace regular salt with iodized salt. It is better to avoid smoked, salted foods and semi-finished products.
A healthy diet menu should be enriched required quantity minerals and vitamins. During periods of weakening of the body or illness, you additionally need to take multivitamin preparations.

These are the main principles of healthy eating, adhering to which you can make your diet healthy and healthy. There are many more tips on when to eat food and its quantity, but these principles depend on various factors: the weight of a particular person, his daily routine and physical activity.

Proper healthy eating: what should and can you eat?

To begin with, it must be said that proper healthy eating on a diet is a varied diet with the optimal amount of properly prepared and healthy foods. There is no product in the world that, when consumed, will provide the body with all the necessary substances. Therefore, the table should have fruits and vegetables, cereals, protein food(eggs, meat and fish), dairy products and cereals.

It is advisable to eat fruits for breakfast, and vegetables with every meal. When it comes to protein foods, preference should be given to lean meat (chicken, beef or rabbit). You can eat any fish, because it contains a lot of useful amino acids.

On a proper healthy diet for weight loss, you need to eat a portion of porridge a day as a source of energy necessary for the body. White bread Replace with baked goods made from wholemeal flour or whole grain bread.

Don't forget about low-fat dairy products as a source of calcium and other vitamins. Ryazhenka, kefir, cottage cheese and milk should be consumed daily.

Season a serving of vegetable salad with a tablespoon sunflower oil. Do not forget about a sufficient amount of liquid (at least one and a half liters). Foods need to be boiled, stewed, baked or steamed.

Healthy diet menu for the week

We will describe an approximate diet for a healthy diet for weight loss for a week, which will help you choose necessary products and dishes.

breakfast: omelet, oatmeal with honey;
lunch: green borscht with sour cream, tea;
dinner: baked fish with vegetables;
snacks - kefir and apples.

breakfast: salad (boiled chicken + celery + apple + yogurt);
lunch: meatball soup, milkshake;
dinner: casserole with minced meat;
snacks: low-fat cottage cheese, dried fruits.

In the modern variety of diets, it is easy to get confused. Unfortunately, recently the most popular are express diets that promise fantastic results - weight loss of 1 kg per day. But such methods for losing weight even for short term manage to harm your health. Not enough calories and unbalanced diet is a serious stress for the body, and the kilograms lost in this way quickly return.

You can lose weight without harm to your health only with a properly balanced diet. Making it yourself is not that difficult, you just need to learn the basic principles of healthy eating. This does not mean that you will have to eat by the hour and give up all your previously loved foods. Very small changes can have a quick impact positive influence on general state body and start the process of weight loss.

Of course, you shouldn’t expect too much results in just a week. A healthy diet is designed to last for a long time - at least one month, but ideally it should become a new way of life. Then, over time, the weight will stabilize, and the lost kilograms will never come back.

Rules for a balanced diet

The principles of healthy eating, first of all, provide for timely and correct technique food. Foods should be consumed at the time when they are most beneficial for the body. Equally important is compliance drinking regime. The basic rules are not at all difficult to remember and follow:

Even simply following these few rules will help you get rid of a couple of extra pounds in a month. And if you make additional changes to your diet and carefully think through your weekly menu, the results will be excellent.

Why a healthy diet

This diet is a safe and natural weight loss system. With long-term use, it can improve the health of the body and even slow down the aging process. The diet is rich in vitamins and minerals, as well as plant fiber, which cleanses the intestines of waste and toxins.

Within a month, the following positive changes will become noticeable:

smooth weight loss;
lowering blood pressure;
improvement of heart function;
cleansing blood vessels;
lowering cholesterol levels;
improvement of complexion;
normalization of sleep;
reduction of swelling and bags under the eyes.

A healthy diet is primarily aimed at overall improvement of the body’s condition and its active cleansing, and losing weight is a pleasant additional bonus.

Healthy menu

There is no special menu for a healthy diet, nor a list of recommended products. The main thing is that they are fresh. It is better to cook immediately before use. But there is a list of products that should not be on the table, but it is not too extensive. The following should be completely excluded from the diet:

Limit your consumption of sugar, spicy and fried foods, and sweet fruits. The menu for the week is compiled independently, based on individual tastes and preferences. The main thing is that it is light and varied.

An approximate daily diet could be like this:

Breakfast: porridge with milk and butter or omelet with vegetables; coffee with milk; a piece of cheese.
Second breakfast: a glass of kefir (yogurt) or one fruit.
Lunch: soup or borscht in low-fat broth; a piece of meat or fish; vegetable salad; juice.
Afternoon snack: fruit salad or not too sweet dessert.
Dinner: a piece of fish with stewed or baked vegetables; tea with honey.
Before bed: optional glass warm milk or kefir.