Dietary food for a month. The principle of proper nutrition

Diets for a month - menu proper nutrition for weight loss!

Diets for a month can be useful for those who want to get rid of overweight slowly, without causing stress to the body, as well as for those who want to choose a healthy, balanced and proper diet for themselves for a month or more. This diet is followed until the desired results appear.. A diet for losing weight in a month allows you to choose portions of such a size that you do not feel hungry and at the same time do not overeat.

It’s good to drink a glass of water on an empty stomach in the morning, and kefir in the evening.. Dairy products do not necessarily have to contain minimal amount fats, but they should not be too fatty either.
Coffee can be replaced with black or green tea.

It is forbidden to change the weight loss menu for a month where it is not indicated that this can be done. If the quantity of a product is not indicated in the proper nutrition menu for a month, then you can consume it as much as you want.

Diet for a month

Proper nutrition menu for weight loss for a month:

On Monday:

Have breakfast salad of vegetables and fruits according to the following recipes.

Fruit salad recipe:

banana, small apple, small pear, 100 g yogurt or kefir, tbsp. oat flakes and tsp. honey (if the yogurt is unsweetened). The ingredients in the salad can be changed depending on the time of year and taste. Just do not add a large amount of bananas and grapes to the salad, and you can not use canned fruits. At the same time, the yogurt that you add to the salad must be real. Therefore, when buying, you should look at the name, in which “yogurt” should be written, but not another name. You also need to pay attention that the cereals are natural, ordinary, and not “fast” cooking.
Vegetable salad recipe:
sheet green salad, cucumber, 1-2 tbsp. vegetable oil (instead of butter, you can use 100 g of classic yogurt without fruits), 2 loaves spread with butter (bread can be replaced with bread coarse). You can take bread if you think that lunch or dinner was not filling. But just don't abuse it.

For lunch there may be 2 options.

For the first option you can prepare a fruit or vegetable salad (add cottage cheese to yogurt - 100 g), 2 loaves, buttered.
For the second option cook soup or stew vegetables (2 peppers, 1 carrot or 2 tomatoes, 400 g of cabbage, vegetable oil or sour cream, a little salt).

For an afternoon snack You can drink a glass of kefir (or yogurt), 100 g of cottage cheese and an apple.
For dinner prepare yourself pancakes with berries (unsweetened), cabbage, apples: 200-250 g of raw, pre-cut apples, berries, cabbage (it should be scalded), 50 g flour, 4 tbsp. water, egg. Also drink unsweetened compote or green tea.

On Tuesday

Have breakfast bread, black coffee (optionally with 10% cream and one tsp sugar) or you can big amount oils
Have lunch vegetable salad, 3 boiled or baked potatoes with the addition of a small amount of any oil.
For an afternoon snack drink tea, to which you can add milk, and about 2 tsp. jam.
For dinner you can eat 300 g of veal meatballs or beef meat(only the meat should be lean), stewed or raw vegetables(not potatoes), washed down with unsweetened compote (water or tea).

On Wednesday

Have breakfast black coffee and bread.
Have lunch any soup you like.
For an afternoon snack Eat about 350g of any fruit or vegetable.
For dinner you can 200 g of green beans or green peas, 200 g of Brussels sprouts (broccoli or cauliflower), vegetable salad with vegetable oil, juice from vegetables or red fruits (ideally pomegranate).

On Thursday

Have breakfast salad of vegetables or fruits (see salad recipe above - on Monday).
Have lunch 2 hard-boiled eggs, cucumber salad and a glass of tomato juice.
For an afternoon snack you can eat about 75 g of ice cream (only not very fatty) or tea (you can add milk and no more than 2 tsp jam). Also, jam can be replaced with a small cake, only without cream, or chocolate - no more than 30 g.
Have dinner salad (with the addition of a large amount leafy greens and vegetable oil), bread and cheese - 100 g.

On Friday

Have breakfast black coffee and bread.
Have lunch any raw vegetables, 3 baked or boiled potatoes with the addition of vegetable oil (only when not large quantities).
For an afternoon snack eat about 150 g of nuts and dried fruits.
For dinner There are 2 options.

For the first option You can cook millet, rice or buckwheat, but only in water. For rice, prepare tomato sauce from 2-3 tomatoes with the addition of dried herbs. Add pumpkin to the millet, and onion fried in vegetable oil to the buckwheat.
For the second option prepare coarse spaghetti and tomato sauce. Prepared dishes should not exceed 300 g.

On Saturday

Have breakfast grated raw carrots and 50 g of cheese (or feta cheese).
For lunch You can bake, boil or fry 300 g of lean beef (500 g of chicken, turkey or 200 g of liver) in a small amount of fat, stew cabbage and make a vegetable salad.
For an afternoon snack eat an apple or other fruits, excluding grapes and bananas.
For dinner you can stew zucchini, eggplant and cabbage (400 g) and 3 tomatoes, and also prepare pancakes (2 pieces) without baking powder and yeast.

On Sunday

Have breakfast bread, black coffee or thinly buttered bread.
Have lunch any raw vegetables, 3 baked or boiled potatoes with the addition of vegetable oil (in small quantities).
For an afternoon snack eat dried fruits.
For dinner can be cooked green beans with garlic, as well as 300 g of fried or boiled fish.

Proper nutrition is a diet that promotes normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only points out the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

The site thanks Lilia Karpusevich, President of the National Association of Nutritionists and Dietitians of the Republic of Kazakhstan, for her additions and comments. Liliya is a speaker on sports nutrition at KazNU, food coach, professional nutritionist of the “elite” category. Experience in the field of fitness for more than 8 years, in the field of nutrition for more than 5 years.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on their sides and hips, men dream of getting rid of a “beer belly,” and professional athletes use diets to “dry out” their figure for competitions.

There are also those who are forced to turn to nutritionists when serious illnesses related to nutrition. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and correct psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!”

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide daily ration for 3 main meals and 2 snacks or 5 equal meals. Fractional meals will help cope with strong feeling hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. Thus, you will not feel deprived and will soon get rid of "gluttony".

Approach physical activity carefully. Your task is to smoothly “turn on” the body active image life, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises For fast weight loss Houses. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

walk more, walk in the park;
use stairs instead of elevators.

Do some light cardio at the gym:

exercise on an exercise bike or ellipse;
walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The scoring scheme for women is as follows:

multiply your own weight by 10;
add your height multiplied by 6.25 to the resulting value;
subtract 161 and age multiplied by 5 from the resulting figure;
multiply the final value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70 × 10 + 170 × 6.25 - 30 × 5 - 161) × 1.2 = 1742 kcal

For convenience, use the calculator and substitute your data:

So you've calculated your individual calorie requirement. What's next? For rapid decline weight, reduce the resulting value by 20%. The final figure will be your guideline in building a diet.

The right combination of BZHU

An important principle healthy diet- balance. That is, the menu should contain proteins, fats, and carbohydrates. You should not exclude any of these nutrients from your diet. But in order to achieve different goals, BZHU should be correlated differently:

Losing weight. To get rid of extra pounds You need to limit your carbohydrate intake. It is they who are primarily deposited in the form of subcutaneous fat with a lack of physical activity. Recommended ratio for fat burning: proteins - 30%, fats - 25%, carbohydrates - 45%.
Kit muscle mass. It is known that athletes need more calories for muscle recovery and growth. This means their diet should primarily consist of carbohydrates. The recommended ratio in this case will be as follows: proteins - 20%, fats - 30%, carbohydrates - 50%.

Liliya Karpusevich: “Muscles grow on carbohydrates. It is necessary to regularly replenish glycogen stores with carbohydrates. If we increase our protein intake, the body will still turn the excess into glucose for energy.”

Professional bodybuilders use the extreme BJU ratio - 60/20/20, respectively, to prepare for performances. But such a scheme is contraindicated ordinary people and beginner athletes.

Eating plant foods

Fresh vegetables, fruits and herbs should be in the diet for any type of diet (in the absence medical contraindications), to saturate the body with essential vitamins and minerals. Fiber, which is part of these products, improves the functioning of the gastrointestinal tract.

Besides, herbal products stimulate intestinal peristalsis and improve digestion, which contributes to regular removal from the body harmful substances helps with weight loss and strengthens general health person.

Eat at least 400 g of fresh vegetables and fruits per day.

Cooking rules

Not only the quality of the products is important, but also the method of their preparation. The following are considered harmful: smoking, frying, deep-frying. If you want to be healthy and beautiful, steam your food (for example, in a slow cooker), bake or boil it. You can use the grill sometimes.

Eat plant foods raw. If you expose vegetables and fruits heat treatment, Part useful substances will collapse. However, do not leave dressed vegetable salads for the next day. Prepare small portions at a time.

Liliya Karpusevich: “If you have stomach problems, it’s better to stew or bake. For example, in heat-treated tomatoes and apples, the concentration of acids is reduced, which is suitable for erosive gastritis and cholecystitis."

Menu options for the week

Every person has food preferences. Therefore, there are many menu examples. We offer two options for a diet for a week: the first - balanced - for people who want to eat as healthy as possible; the second - dietary - for athletes seeking to reduce body fat.

Diet plan for maintaining weight and promoting health

1 - breakfast, 2 - lunch, 3 - afternoon snack, 4 - dinner.

Monday:

Oatmeal, sandwich with cheese and butter, tea.
Vegetable soup, beef cutlet, green salad.
Casserole of 2 eggs and cauliflower.
Boiled chicken fillet, baked vegetables.

Muesli with milk, apple.
Vegetable soup, potato casserole with minced meat.
Cottage cheese with raisins.
Boiled chum salmon, vegetable and herb salad with butter.

Millet porridge, dried fruits.
Chicken soup with noodles, pilaf with meat.
Cottage cheese casserole with raisins and honey.
Cabbage rolls with minced meat.

Scrambled eggs from 3 eggs, black bread, pear.
Chicken soup with noodles, goulash.
Cottage cheese, a glass of kefir.
Fish balls, cucumber and tomato salad with sour cream.

Barley porridge, sandwich with cheese and butter, tea.
Ukha, navy-style pasta.
Cottage cheese casserole with raisins.
Baked red fish, stewed vegetables.

Muesli with milk, pear.
Ukha, roast pork and potatoes in pots.
Sweet pies, tea.
Baked chicken with spices, stewed vegetables.

Sunday:

Scrambled eggs from 4 eggs, toast with butter - 2 pieces, tea.
Meat pie, tea.
Cottage cheese, a glass of kefir.
Pork cutlets, fresh vegetable salad with vegetable oil.

Lilia Karpusevich: “We choose whole grain bread. It contains a lot of fiber, which reduces glycemic index and saturates for a longer period.

Weekly meal plan for weight loss athletes

1 - breakfast, 2 - snack, 3 - lunch, 4 - snack, 5 - dinner.

Monday:

Oatmeal with milk, green apple.
meat broth, boiled fish, green salad.
Natural yoghurt with fresh fruit pieces.
Steamed cutlets, stewed vegetables.

Two toasts with butter, the whites of 2 boiled eggs, tea.
Vegetable salad with sour cream.
Pilaf with chicken.
Cottage cheese casserole.
Boiled chicken fillet, stewed cauliflower.

Muesli with milk, pear.
A handful of nuts.
Boiled pink salmon, baked vegetables.
A glass of kefir, a handful of dried fruits.
Cabbage rolls with minced meat.

Fried eggs from 3 eggs (1 yolk), ham sandwich, tea.
Fruit salad with yogurt.
Vegetable soup, steamed pork cutlets, green salad.
Cottage cheese.
Vegetable and seafood salad with vegetable oil.

Omelet with milk, orange.
A glass of natural yogurt.
Beef goulash, vegetable stew.
Kefir, banana.
Baked red fish with broccoli and asparagus.

Cheesecakes with raisins and sour cream, tea.
A glass of milk, oatmeal cookies.
Braised beef with rice, vegetable salad.
Cottage cheese casserole.
Stewed liver, fresh vegetable salad with butter.

Sunday:

Rice porridge with milk, toast with butter and cheese, jelly.
Orange, apple.
Durum wheat spaghetti, boiled cod.
Cottage cheese, a glass of kefir.
Boiled beef, stewed vegetables.

Liliya Karpusevich: “Low-fat dairy products increase insulin. This hormone promotes the accumulation of fluid in the adipocyte (fat cell) and prevents fat burning. Therefore, it is better to choose 3.2–5% milk. The fat component in this case acts as an inhibitor.”

Tip: while on a diet, treat yourself once a month to small indulgences: a slice of pizza, your favorite dessert, etc. This will make it easier for you to bear the restrictions.

Harmful products

Now let's figure out what foods you can refuse to speed up weight loss and improve well-being. Note that the list below is a recommendation and is needed only as a general guide. If you, for example, cannot imagine life without sweet coffee in the morning, replace sugar with a natural sweetener. Or instead of hamburgers from a cafe fast food cook delicious sandwiches Houses.

Sweet carbonated drinks. These products contain dyes, flavors, preservatives that adversely affect the gastric mucosa. In addition, soda contains a huge amount of sugar.
Snacks (chips, crackers, French fries and others). Such snacks are cooked in a lot of fat, so all that the body can get is carcinogens, extra calories, excess fat and salt.
Fast food. The basis of most fast food restaurant dishes is White bread, questionable quality meat and fatty sauces. And all this is flavored with a large amount of flavor enhancers and salt. Naturally, with such a combination, there is no question of any benefit to the body.
Sausages. Chemical industry long ago learned to pass off substandard meat production residues as natural product. Therefore, most often you get ground cartilage and skins under the guise of sausage or ham.
Mayonnaise. This sauce mainly consists of fats, vinegar and salt, which is bad for digestion.
"Quick" lunches - soups, mashed potatoes, noodles, which are enough to pour boiling water for readiness. This food is not suitable for healthy diet, as it contains low-quality components and a set of chemical additives.
Sugar, white flour products. We recommend gradually giving up confectionery products. The combination of sweet and flour enhances negative effect for the figure.
Packaged juices. It has been proven that such drinks contain virtually no essential vitamins and are essentially sweet “water” with the aroma of fruit.
Alcohol. Alcoholic drinks, when abused, destroy internal organs person. And they are the first to suffer gastrointestinal tract and liver. In addition, alcohol is very high in calories, which affects your figure. Scientists allow you to drink a glass of good red wine with dinner, but not more than 1-2 times a month. And when working on fat burning, it is better to completely eliminate alcohol.

Liliya Karpusevich: “Sugar from carbonated drinks is quickly absorbed due to carbon dioxide. This adversely affects the functioning of the pancreas and contributes to the appearance of cellulite in the fair half of humanity. In sausage products, unscrupulous manufacturers use dehydrogenated vegetable fats, dyes and preservatives. This leads to the development cholesterol plaques in vessels and allergies, up to intoxication. Alcohol consumption reduces testosterone levels in men, which increases the risk of infertility and impotence. Also, alcoholic drinks promote muscle catabolism in both sexes and an increase in subcutaneous adipose tissue due to hidden calories, reducing fat burning to zero. For comparison: 1 ml of alcohol - 7 calories, 1 ml of oil - 9 calories.

Be careful with muesli. On the one hand, this useful product consisting of cereals and dried fruits. On the other hand, many manufacturers often add sugar and chocolate to the composition, which greatly increases the calorie content of the dish.

Don't starve yourself. Eat an apple or some nuts. When losing weight, be careful with nut mixtures- one handful contains 350 calories - this is one meal.
Drink more water. Liquid helps cope with hunger and removes unnecessary substances from the body.
Instead of soda, prepare freshly squeezed vegetable or fruit juice. But don't get carried away if you're losing weight. There is no fiber in fresh drinks (press cake), so you drink accordingly pure sugar, and these are extra calories. One glass of orange juice - 250 calories.
Replace coffee with green tea or chicory drink.
Eat a varied diet. A diet consisting of chicken breasts and vegetables will quickly get boring.
Keep a diary where you will record your weight loss results. Visual indicators will be an additional incentive.
Check the ingredients in the store. Avoid substitutes, preservatives, sweeteners, and flavor enhancers.
Replace confectionery honey and dried fruits (but not more than 30 g per day).
Don't be afraid to spend a lot on your diet. You can make an inexpensive and affordable diet that fully satisfies the needs of the body.
Get creative. Cooking should not be limited to just cooking. Try to make even the simplest dishes tasty and unusual.
Take up a sport, such as bodybuilding. You'll have one more reason to eat healthy. Choose workouts that you like, you won’t be able to do something for long that doesn’t bring you pleasure.
If you work in an office and don't have the opportunity to go home for lunch, take a vegetable salad with you in your lunch box and a bottle of clean water.
Allow yourself to relax a little during the holidays. Eat a slice of cake or your favorite pizza. You won't get better from this, but you will feel much better.

It is difficult to overestimate the importance of nutrition in human life. After all, food is necessary for the development and renewal of cells. human body. With its deficiency, physical activity decreases, suffers mental performance. It is a source of useful substances for the synthesis of hormones and enzymes in the body, provides energy for the vital functions of all human organs and systems. Proper balanced nutrition is a powerful tool prevention of many diseases. Conversely, negative eating habits can cause painful conditions person. Therefore, proper nutrition is a major factor for the health of the body.

The concept of proper nutrition includes not only a set of foods that are healthy for the body, but also the number of calories in them, and in what form they should be consumed, and the hours of eating.

Basic principles of proper nutrition.

Three or four meals a day at the same fixed hours. With this diet, overeating is eliminated, food is fully absorbed by the body and it does not have to be put aside fat accumulations in reserve.
Rational distribution of food throughout the day. Breakfast and lunch should account for 75% of the daily value, and dinner – 25%. Protein in the form of meat, fish and legumes, which carries the main energy component, is consumed in the morning and at lunch, and for dinner it is healthier to eat light foods - fermented milk, vegetables and fruits. It is better to drink coffee and tea in morning time and at lunchtime, but at night you should abstain from them, otherwise, instead of sleeping at night, you will have to watch TV or do some household chores.
Digestion of food occurs much easier if certain temperature regime dishes from 50 to 10 degrees. Should not be neglected chewing thoroughly food. After all, digestion depends on how well the food is saturated with saliva in the mouth. stomach and upper departments intestines it is easier to cope with mush than with a piece, and saturation with chewing thoroughly comes much faster. And the habit of eating while watching TV or the computer leads to digestive disorders. After all, the attention is not focused on food, but on some action. Food is swallowed in chunks, the body is not adjusted to the correct physiology of digestion.
Meals begin with eating foods with a lot of fiber - vegetables or salads. Fiber enhances secretion gastric juice and prepares the gastrointestinal tract for work.
Some dietary restrictions for older people. More often they are associated with diseases that appear in a person over the years. If there are no particular problems, then you should simply limit your consumption of salty foods, and women should introduce foods rich in calcium into their diet.
The optimal content of proteins, fats and carbohydrates in the diet varies in quantity for people engaged in physical and mental labor. But everyone needs a sufficient intake of vitamins and fiber.

Menu for the month

Before drawing up an approximate healthy nutrition menu for a month, you need to know some principles that are its basis.

Only freshly prepared food should be consumed. As a result of storage, processes leading to fermentation begin. And this leads to digestive disorders.
Nutrition should be balanced and varied. This ensures that the body receives a sufficient amount of biologically active substances.
Eating fruits and vegetables raw will provide the body with required amount minerals and vitamins.
In the spring and summer, eating fresh plant food should be the main one on the menu. In the cold season, food prevails, rich in proteins and fats.
For achievement ideal weight should be limited energy value products, as body weight increases as a result of energy imbalance.
The presence of incompatible products on the menu activates the fermentation of food in the intestines, causing increased gas formation and promoting the accumulation of toxins and waste in the body. When choosing products for the menu, you can use the table of Herbert Shelton, who not only promoted healthy eating, but also scientifically substantiated it.
When eating food, a person should experience pleasure.

Proper nutrition excludes the consumption of fast food, chips, and carbonated drinks. For those with a sweet tooth, switch to dark chocolate instead of milk chocolate. It is advisable to arrange once a week fasting days, during which the body is cleansed of toxins naturally. You only need to eat one serving of food per meal. The supplement inevitably leads to overeating. Sufficient quantity drunk per day still water stimulates metabolism, helps remove harmful substances from the body.

If you follow the principles of proper nutrition, the following dishes and products are suitable for breakfast:

dairy products- cottage cheese, yogurt, as in pure form, and with the addition of fresh fruits (apple, banana, strawberries) and dried fruits (raisins, dried apricots, prunes);
oatmeal in pure form or with the addition of fresh and dried fruits;
buckwheat porridge with a piece boiled meat and vegetables;
cereal flakes with dried fruits;
lean boiled meat (beef, veal, chicken breast without skin) with fresh vegetable salad;
low-fat varieties of cheese or feta cheese;
eggs, boiled soft-boiled or in the form of an omelet.
coffee, tea with a piece of dark chocolate or a teaspoon of honey.

Lunch dishes:

first courses (soups, cabbage soup) cooked in broth from lean meats, fish, vegetable broth;
boiled or baked lean meat (chicken, beef, veal), boiled or baked fish with a side dish of salad with fresh vegetables;
boiled or steamed vegetables under sour cream sauce;
a portion of porridge (rice, buckwheat) with boiled meat and fish dishes;
stewed potatoes with meat;
durum wheat pasta with low-fat varieties cheese, can be in the form of a casserole;
bread grain products - 1-2 slices;
tea, coffee, compote.

Dinner:

a small amount of lean chicken or beef, stewed or boiled, baked fish with vegetable salad;
mashed potatoes with vegetables
vegetable casserole with eggs and cheese;
durum wheat spaghetti with low-fat cheese and salad of fresh cabbage, carrots, and bell peppers.

Having made a choice to your liking from the above list, you can easily create a diet for yourself for a month. The results of proper nutrition can be pleasantly surprising. After all, in addition to careful weight loss, it will improve general health, mood will improve, sleep will normalize. And, quite possibly, this diet may become the norm for later life.

A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. healthy image life is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

PP menu for a week for weight loss - chief assistant in the fight against overweight. Firstly, the loss of kilograms occurs due to the fact that the diet is completely eliminated. fast carbohydrates, such as cakes and sweet buns. They are called fast because they are absorbed in short term, at the same time they do not provide useful substances, but immediately go into body fat.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain products which should be used in certain time days. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

Best time to eat an orange - lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

Sudden weight loss is very unhealthy, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 3-4 kg per month with average physical activity. Such activity includes cardio training 3-4 times a week, daily walks lasting from 20 minutes.

You can increase your weight loss through more physical activity. For example, making a full strength training 6 times a week, weight loss can increase by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.

But that doesn't mean that healthy eating stopped working, this means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.

There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten when eating properly for weight loss

Can:

Possible in very small quantities:

vegetables containing starch;
cheese (fat content up to 30%);
fruits in small quantities;
cottage cheese.

It is forbidden:

alcohol;
corn;
bakery;
sugar.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

Assess your level of physical activity.
Calculate the kcal norm for the day.

The level of physical activity can be:

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead sedentary lifestyle life or cannot have a snack every 2-3 hours.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g vegetables + 1 egg + glass of kefir
Tuesday	Morning 249 kcal	149 g cereal with milk
	Day 299 kcal	249 ml soup + unsweetened coffee with milk
	Evening 260 kcal	305 g vegetables +99 g red meat + glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken meat
	Evening 259 kcal	148 g fish, stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g boiled meat
Friday	Morning 249 kcal	106 g cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borscht
	Evening 244 kcal	154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara
Saturday	Morning 249 kcal	Repeat Tuesday breakfast
	Day 299 kcal	249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g
	Evening 248 kcal	205 g turkey and buckwheat hedgehogs + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with cheese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet+ unsweetened coffee
	Evening 240 kcal	152 g meat + 201 g vegetables + glass of milk.

Approximate menu for a week containing 1000 calories per day

PP menu for a week for weight loss with daily calorie content 1000 kcal is recommended for sedentary life, as well as those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Monday	Morning 249 kcal	150 g cottage cheese with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Afternoon snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup skim or coconut milk and kiwi smoothie
	Day 289 kcal	201 g diet ratatouille
	Snack 79 kcal	30 g cheese (up to 30% fat)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black bread with cheese (curd)
	Lunch 99 kcal	143 g Grapes
	Day 269 kcal	201 g chopped vegetables
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
		1 glass skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet peppers
Friday	Morning 249 kcal	154 g oatmeal with skim milk
	Lunch 99 kcal	1 PC. granola bar
	Day 319 kcal	99 g chicken breast + 99 g any permitted side dish
	Afternoon snack 97 kcal	1 piece rye bread With thin layer curd cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g eggs and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low-fat yoghurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheesecakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 glass of kefir
	Evening 249 kcal	99 g chopped fruit

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. No special recommendations, the main thing is to save general principles proper nutrition.

Monday	Morning 270 kcal	249 g omelette with tomato
	Lunch 139 kcal	½ grapefruit
	Day 280 kcal	143 g fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	several dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 glass of smoothie from low-fat cottage cheese with coconut milk and currants
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g baked fish + 141 g any salad
Wednesday	Morning 298 kcal	1 hot Greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup + 153 g cucumber and tomato salad
	Snack 309 kcal	99 g cottage cheese casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oatmeal pancake
	Lunch 149 kcal	1 glass of kefir
	Day 300 kcal	201 g pilaf PP
	Snack 139 kcal	99 g beetroot and carrot salad
	Evening 306 kcal	99 g beef liver+ 99 g any garnish of cereals
Friday	Morning 301 kcal	249 g oatmeal with coconut milk
	Lunch 149 kcal	99 g Raffaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g Chinese cabbage and cucumber salad
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on the water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 toast of black bread
	Afternoon snack 160 kcal	99 g fat-free cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 Oat pancake stuffed with 1 tomato
	Lunch 149 kcal	1 muesli bar
	Day 289 kcal	201 g chicken liver with vegetables
	Snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

Sample menu PP for 1500 kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese
	Lunch 249 kcal	1 glass banana smoothie with cottage cheese
	Day 351 kcal	2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables
		10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 piece of black bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g durum pasta + 149 g vegetable salad+ 99 g beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday breakfast
	Lunch 249 kcal	149 g cottage cheese + ½ banana
	Day 351 kcal	201 g chicken soup + 1 toast of whole grain bread
	Afternoon snack 249 kcal	10 cashews
	Evening 351 kcal	149 g turkey + 249 g vegetable salad
Thursday	Morning 351 kcal	249 g porridge on water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casserole with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g feta cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149 g steamed fish + 249 g cucumber and tomato salad
Friday	Morning 351 kcal	201 g buckwheat, boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Chinese cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g cottage cheese with 1 tbsp. l. jam
	Evening 351 kcal	249 g chicken broth+ 2 black bread toasts
Saturday	Morning 351 kcal	99 g brown rice, boiled in water + 149 g fresh vegetables
	Lunch 249 kcal	99 g low-fat yoghurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 toast of rye bread
	Afternoon snack 249 kcal	149 g cheesecakes, baked in the oven
	Evening 351 kcal	249 g Greek salad + oven-baked meat
Sunday	Morning 351 kcal	249 g oatmeal with water and dried fruits
	Lunch 248 kcal	1 boiled egg + 99 g beet salad
	Day 351 kcal	99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 glass of freshly squeezed juice + 2 PP oatmeal cookies
	Evening 351 kcal	149g beef + 149g tomato salad

Recipes for first courses with proper nutrition for weight loss

Green borscht

Chop the meat into cubes and cook until full readiness.
Add seasonings to the broth.
Add potatoes to broth and cook until done.
Sauté the onion until golden brown.
Boil eggs, cool, peel and finely chop.
Wash the sorrel and chop.
Add sorrel, onion, eggs to the broth.
Boil for 5 more minutes. with closed lid.
Let the borscht brew for 15-20 minutes.

Chicken noodle soup

Boil the meat in one piece until done.
Remove meat from broth.
Add seasonings to the broth.
Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

Remove bones from fish, rinse and pat dry with paper towels. Place in a convenient container and sprinkle lemon juice And soy sauce. Leave to marinate in the refrigerator for 30 minutes.
Separate the broccoli florets and open them.
Place marinated fish and broccoli on a baking sheet.
Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

Minced meat (chicken or turkey) – 399 g;
ground ginger– 21 g;
onion (chopped) – 201 g;
carrots (chopped) – 99 g;
garlic puree – 10 g;
sour cream – 99 g.

Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
Lightly fry the meat balls in a dry frying pan.
Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

Pour boiling water over the frozen beans and bring to a boil again.
Chop the pepper.
Mash the garlic in a press.
Mix all ingredients and season.

Seafood salad

Sea cocktail (frozen mixture) – 499 g;
cucumber – 1 pc.;
lettuce leaves – 51 g;
olive oil – 2 tbsp. l.;
tomato (vegetable) – 1 pc.;
soy sauce – 2 tbsp. l.

Boil the seafood cocktail and let it cool.
Mix butter and sauce.
Place lettuce leaves on the bottom of the salad bowl.
Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave

Beat eggs and cottage cheese.
Add sweetener to the resulting mass.
Cut the fruit into cubes and add to the curd mixture.
Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

grapes - 15 berries;
soft cottage cheese – 99 g;
protein – 51 g;
ground cashew nut – 70 g.

Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
Dip each grape into the curd mixture.
Roll the resulting balls in ground cashews.
Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but new image life.

Article format: Mila Fridan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

Proper nutrition helps not only to lose weight, but also to be healthy and not get sick. Eating well means eating balanced foods rich in vitamins and minerals. It is also important to consider the ratio of proteins, fats and carbohydrates in the diet. Learn more about proper nutrition for weight loss. The monthly menu you will see below is a guide. That is, you can adjust the menu at your discretion. The most important thing is that you burn more calories per day than you consume.

So many diets are based on losing weight quickly. But what about the further result? As a rule, after a diet a person gains weight again. A proper nutrition menu for weight loss for a month helps not only to lose weight, but also to stay in shape in the future.

Diet rules

Proper nutrition menu for weight loss, helps you lose about 20 kg in a month excess weight(depending on your current weight). And then you need to comply simple rules to maintain a normal figure:

Try to eat at the same time every day;
Count the calories you eat;
Enrich your diet with raw vegetables and fruits;
Eat calmly, chew your food slowly;
Take vitamin-mineral cocktails;
Try to eat as much boiled and fried food as possible, and more raw food;
Every kilogram of your weight requires 30 ml of water per day;
Get rid of sugar and confectionery;
A proper nutrition menu for weight loss for a month can, over time, become a regular diet.

Proper nutrition regimen

How to follow a proper diet for weight loss? The monthly menu can be of any recipe, the main thing is not to overeat or starve. Determine portions yourself based on our recommendations. If you are full of 400 grams of apples, then you don’t need to eat 500 grams.

It is best to take food 4 hours after waking up and 2 hours before bedtime;
Drink water 15-20 minutes before meals, and 2 hours after meals;
Edit the proper nutrition menu for weight loss for a month if you understand what you are doing.

Sample menu

A diet for a month can be extended over a longer period, or completed ahead of time - this is not scary. Let's look at proper nutrition and daily regimen, what you can eat on a diet.

You can make salads from vegetables and fruits to your taste. As an option, we offer the following recipes:

Fruit salad: apple, banana, pear, teaspoon of honey, tablespoon of oatmeal. Top with a little yoghurt.
Vegetable salad: cucumbers, greens, lettuce. You can top it with yogurt, kefir or a little butter.

Any snacks between meals can be made with raw fruits or vegetables.

Table 1. Menu and proper nutrition for weight loss for a month.

Days of the week	Breakfast	Dinner	Dinner
Monday	Vegetable or fruit salad, a couple of slices of rye bread.	Vegetable salad, cottage cheese 150 grams, 2 slices of bread.	Cook a portion of cereal, cucumber, tomato, and a piece of bread.
Tuesday	Sweet fruits.	Vegetable soup, a slice of bread, 3 baked potatoes.	Boiled rice, chicken breast 300 grams, a piece of bread, tomato.
Wednesday	Make pancakes with a spoon of honey.	Fish soup, baked fish, 2 loaves of bread.	Boiled beans 250 grams, vegetable salad, bread.
Thursday	Vegetable or fruit salad.	Boil a couple of eggs, salad, bread.	Porridge, 250 g of boiled beef, bread, greens.
Friday	Citrus.	Bake 3 potatoes, 200 g of baked fish, greens.	Stewed vegetables, cheese, rye bread.
Saturday	Grate the carrots.	Chicken breast 300 g, tomato, cucumber, vegetable soup, bread.	Stew zucchini, eggplant, cabbage. 2 slices of bread.
Resurrection	Bananas or dried fruits.	Bake 3 potatoes, vegetable salad, bread, boiled turkey.	Boiled fish, salad, bread.

Regulate your food intake and count calories yourself. There should be few of them, but not less than 1200 calories. It doesn't matter whether you are a girl or a man.

Another recipe

There is another recipe for proper nutrition for weight loss for a month. The menu can be divided into 4 main stages. The trick of this diet is that the first week is preparatory, and in the third you remove meat from the diet. A very strong menu that will help you get rid of excess weight.

We planned three meals. You can have snacks between meals if you wish. Only allowed fresh fruits and vegetables.

No. 1. Introductory week.

The task of this week is to prepare your body for weight loss so that it takes place without stress.

Morning: boil an egg, make toast, squeeze out fresh juice;
Day: a serving of vegetable soup, boiled chicken breast 100 g, salad;
Evening: a glass of kefir, low-fat cottage cheese.

No. 2. Second week.

For breakfast, only a glass of kefir - 250 ml;
Boiled chicken breast 100 g, salad, cottage cheese with honey;
Have your choice of dinner: cottage cheese, kefir, yogurt, plus salad.

No. 3. Third stage.

Stew vegetables with buckwheat, a glass of kefir;
Cook vegetable soup, a portion of buckwheat, salad;
Stew any vegetables.

№4. Final stage diets.

Cook a portion of buckwheat, steamed vegetables, a glass of kefir;
Boil 200 g of beef, make soup, salad;
Fresh vegetable salad, kefir, cottage cheese with honey.

This menu does not qualify for an Oscar, but it will help you get rid of extra pounds in a month. Proper nutrition allows you to lose about 20 kg in 30 days - this is very healthy! Do you agree?

In order not to feel hungry, during the diet you can eat raw vegetables (carrots, beets, cabbage) in any quantity.

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Product Options

Let's see what products you can supplement your diet on your own. If you wish, you can create your own menu and send it to us for approval. We will adjust and help you maintain the right diet.

So, both men and women, when compiling a proper nutrition menu for weight loss for a month, can safely include in their diet following products power supply:

Any fermented milk products. Give preference to trusted home manufacturers. There may be fake powder in stores. This will not bring any benefit;
Dried fruits of all types - they are rich in vitamins;
Cereals;
Boiled meat (chicken breast, beef, turkey);
Raw fruits and vegetables;
Vegetable and fruit salads (without dressing);
Cheese or low-fat cheeses;
Boiled eggs;
Vegetable soups without fat;
Fish soups (ear);
Baked or stewed vegetables;
Stewed or baked fish;
Potatoes, only baked in the oven;
Cereals, rye bread;
Greenery.

If we forgot to add something to this list, be sure to add it. As you can see, from these products you can easily create a proper nutrition menu for weight loss for a month.

Finally, we wish you good health! It is not difficult to stick to the right diet for weight loss. The monthly menu is just the beginning. We are on own experience we prove it. For more than a year now we have been raw foodists, eating only vegetables and fruits in their original form.

If you want to be healthy and never get sick, we wish you to take the path of proper nutrition.