There are few people who are satisfied with their reflection in the mirror. Diets help improve your appearance and health. Literally from the Greek diet is translated as a diet, a way of life.
Many diets have been developed to maintain beauty and health. But it is optimal to create a menu yourself for a week of proper nutrition for weight loss.
Sample menus with recipes will help you navigate the selection of products, the organization of your diet and the mode of food consumption.
Proper nutrition for weight loss: general rules
A person gains excess weight gradually, and must get rid of it methodically. When losing weight, the body experiences stress. To reduce negativity, proper nutrition is necessary.
- Compliance with the regime. Food is taken at certain times with an interval of 3-4 hours between meals.
- Drink more fluids. Water accelerates the metabolism, eliminates toxins and aids in the digestion of food.
- Eat a varied diet. The diet includes foods containing proteins, carbohydrates, lipids, vitamins and minerals.
- A balanced diet. The BJU proportions are followed when creating the menu. Increase your consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fiber, which help purify the body without losing important trace elements.
- Counting calories. To lose weight without harm, the recommended daily intake of calories for women is 1300, for men - 1600.
- Reducing the consumption of animal fats and fast carbohydrates. Abuse of these types of nutrients increases the risk of developing obesity and endocrine pathologies.
- Refusal of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods for weight loss
A healthy diet includes only healthy foods. Do not focus on the vitamins contained in vegetables and fruits. The menu should contain all the nutrients necessary for normal life.
Correct product list:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: dietary poultry, beef, veal;
- fish: sea bass, haddock, salmon;
- seafood: squid, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with the addition of lactic acid bacteria: fermented baked milk, yogurt, kefir;
- garden crops, root crops;
- fruits of trees, bushes;
- greenery;
- nuts, seeds limited.
The list is wide, you can cook different dishes. The daily diet includes both plant and animal foods and vitamins.
For greater benefits, try to eat vegetables and fruits in season.
Menu planning for healthy eating
Revising your diet means changing your lifestyle and they require creating a plan to stick to in the future.
- Daily regime. People haven't risen and gone to bed with the sun for a long time. A fairly high percentage of men and women work at night. There are also "owls" and "larks". These factors are fundamental in the breakfast and dinner schedule.
- Diet. Before making a proper food menu, you need to determine your goal. There is one diet for weight correction and another for maintaining health. If you need to lose more than 5 kg, the menu is limited, but not drastic.
- Visual plan. The diet is planned for the week by the hour. It is more convenient to enter data in a table. This will allow you to monitor quality and quantity. The easiest way is to download a special application.
- Smooth transition. Changes are made smoothly. Abruptly restricting calories often backfires. When there is a nutrient deficiency, the body makes reserves in the form of fat deposits. In the first week, it is enough to exclude harmful foods.
Weekly menu for men: features
Most men play sports or go to the gym. Increased loads and anatomical features affect the diet.
The level of physical activity is the first thing to consider when drawing up a men's menu for the week.
The prepared menu may contain various products, but the diet must meet the following requirements:
- Hearty breakfast. Energy consumption in men is on average 1/3 more than in women. The morning meal "launches" the body. A man's breakfast should be full. It contains animal proteins, mol- and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before bed. The range of products and their calorie content depends on a number of factors. During intensive evening training, you need to replenish the spent resource - eat proteins and carbohydrates (mainly disaccharides and polysaccharides) in the right ratio.
- Strict calculation of protein intake. Protein is the building material of tissues. Representatives of the stronger sex should consume it in larger quantities than women. But excess protein leads to increased formation of uric acid and, as a result, pathologies of the kidneys and joints.
- fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all consumed nutrients. In addition, the consumption of vegetable fats is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
Approximate weight loss menu for a week for 1500 kcal
Organizing the right diet for a week to lose weight includes choosing foods based on their calorie content. The daily intake of 1500 kcal is suitable for men who want to lose weight or women who want to keep fit. The diet is not strict, suitable for long-term use. If you calculate the calories correctly, you can lose up to 3 kg in 7 days.
You need to start eating right not on Monday, but from tomorrow!
Sample diet for one week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, roast breast | stewed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout baked with black pepper | asparagus with herbs, fermented baked milk |
| IV | seaweed salad, tea | Lean pickle, spaghetti | boiled breast, lettuce, juice |
| V | boiled egg, buckwheat | haddock baked with dried fruit, rice | cottage cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, cooked turkey | vinaigrette, juice |
Diet menu for the week (table) with recipes
Dietary nutrition includes limited consumption of animal products. To speed up weight loss, reduce your daily calorie intake by 100 kcal. You can accurately calculate the energy value using an online calculator.
| days of the week | breakfast | dinner | dinner |
| Monday | apple, 2 loaves | vegetable soup-puree, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beetroot soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | muesli, banana | barley porridge, boiled beef | salad of fresh vegetables, tea |
| Thursday | yogurt, low-fat hard cheese | vegetable soup, apples | steamed cauliflower |
| Friday | corn flakes, juice | potato cutlets, bread | kefir, strawberry |
| Saturday | omelette with herbs, chicory | tilapia cutlets, cucumbers, peppers | Ryazhenka, oatmeal cookies |
| Sunday | vegetable casserole, tea | sorrel soup, turkey meatballs | cheese, cucumbers |
Diet meals are prepared easily and quickly. Potato cutlets will appeal to all members of the family.
Menu for proper nutrition to lose weight for a week
When creating a healthy eating menu for the week, you should adhere to two main goals: to create a caloric deficit for weight loss by removing high-calorie foods from your diet and to provide the body with healthy nutrients. The basis of proper daily nutrition should be foods with a high protein content (meat, fish, cottage cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy to the body without accumulating fat tissue.
From the diet menu, it is necessary to exclude simple carbohydrates, which cause rapid onset of hunger, weight gain and a constant feeling of fatigue.
Preference should be given to saturated fats of vegetable and animal origin (no more than 30 grams per day), since the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats include nuts, sunflower seeds and oily fish.
Basic Principles
- Exclude prohibited foods and drinks from the menu.
- Drink the optimal amount of water per day (30 ml per 1 kg of weight).
- Maintain daily caloric intake (from 1200 kcal to 1600 kcal). To calculate the energy value of foods, you can use the calorie table.
- The amount of BJU in the daily menu should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the rule of the plate: half of the main portion of food should be from vegetables, and a quarter - from proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruit before 4: 00 p. m. , and permitted sweets (honey, dried fruit) before 12: 00 p. m.
- Avoid overeating, as eating more food leads to an increase in daily caloric intake and slows down the weight loss process.
- Eat food slowly and chew thoroughly to promote proper absorption of nutrients.
- Control your salt intake, as excess salt leads to bloating.
What you can and cannot eat (table)
| Flour products | |
| Baking from whole grain wheat, rye, buckwheat, almond, oat flour without sugar | White bread from premium wheat flour, sweet pastries |
| meat | |
| Lean pork, rabbit, beef | Fat pork, beef. Sausages |
| a bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, salmon, pike, pike, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollock. Seaweed, shrimp, oysters | Salted, smoked fish, preserves, crab sticks |
| eggs | |
| Hard boiled, in the form of an omelette, as part of meals | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Store yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereals, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, beans | Instant oatmeal, sugar granola, white rice, semolina |
| Butter | |
| Olive, linseed, coconut, sunflower and other types of vegetable oils. Butter and ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, pepper, spinach, lettuce, spinach, parsley, dill. Sour cabbage | Save. Mashed or fried potatoes |
| Fruits | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, blackcurrants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwis. Limited: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Nuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 g per day) | Peanuts, raisins and dates in large quantities |
| Dessert | |
| Honey, date syrup, sweeteners, dark chocolate | Confectionery, ice cream, candies, milk and white chocolate, biscuits |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet carbonated drinks |
How to create a menu
In order for nutrition to be useful and contribute to weight loss, it is important to follow the basic rules for drawing up a menu for the week, taking into account the physiological needs of the body:
- consume a daily dose of protein (1-1. 5 grams per kilogram of weight), which is distributed throughout the day;
- for breakfast, it is recommended to prepare dishes consisting of proteins and slow carbohydrates for a long-term feeling of satiety, for example, omelet and porridge, oatmeal with cottage cheese filling, etc. ;
- lunch should consist of proteins, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day is calculated individually depending on the daily regime;
- You should not eat food without feeling hungry, because eating even healthy foods without a physiological need leads to overeating.
Healthy eating menu for the week
Monday
- Breakfast: sandwich with whole grain bread, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey steaks, stewed bulgur, vegetables, apple;
- Afternoon snack: cottage cheese casserole with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheesecake (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: small pancakes, salad with tomato and cucumber;
- Dinner: Baked salmon with broccoli.
Wednesday
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: grilled turkey fillet, boiled buckwheat, fresh cucumber, kiwi;
- Afternoon snack: vegetable roll in wholemeal flour lavash;
- Dinner: cottage cheese and protein casserole.
Thursday
- Breakfast: whole grain pancakes, cottage cheese with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: 3-egg omelet with tomatoes, green tea;
- Lunch: roast turkey with zucchini and pepper, quinoa, cherries;
- Afternoon snack: mashed banana and cottage cheese;
- Dinner: salmon and cauliflower pie.
Saturday
- Breakfast: rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese cabbage salad, apple;
- Afternoon snack: cottage cheese with yogurt and nuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchoza with vegetables, fruits;
- Afternoon snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Is it possible to lose weight with proper nutrition?
At its core, proper nutrition is a balanced diet menu that allows you to provide the body with the necessary substances. But despite the fact that the principles of proper nutrition do not provide for very strict restrictions, it is difficult for a person to adjust to their observance.
After all, a balanced diet today is, unfortunately, a rarity. Most often, people abuse unhealthy foods such as fast food, sweets and processed foods, while healthy and tasty foods such as vegetable salads or sea fish appear on the menu only occasionally.
Taking fast carbohydrates, which stimulate appetite and change eating behavior, a person invariably gains excess weight.
But if you change your eating habits and formulate your diet according to the principles of proper nutrition, the extra pounds will not accumulate. If you slightly reduce your daily calorie intake, you can reduce your body weight.
To do this, you can replace higher-calorie foods with low-calorie foods, as well as eliminate nutritious snacks, replacing them with lighter ones. As a result, this regimen makes it possible to lose weight by an average of 4 kg per month.
Consequences of poor nutrition
Systemic malnourishment can lead to very serious health problems, which in turn have an extremely bad effect on the body.
Overweight to obesity. Being overweight is not just an aesthetic problem. It provokes a number of diseases: in particular, it causes rapid wear of the joints, affecting the human skeleton, it has a bad effect on the functioning of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by improper nutrition are often associated with a lack of very important minerals and vitamins for the body, which are not supplied in sufficient quantity with food. Very often, children and adolescents develop vitamin deficiency due to improper nutrition, which leads to fatigue, reduced work capacity, irritability, etc.
Deterioration of appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull and the condition of nails deteriorates.
Basic principles of proper nutrition: important tips
Proper nutrition makes it possible to maintain health and even restore it. To do this, you need to correctly make a healthy diet for the week, making sure that the menu includes a variety of healthy foods that can provide the body with minerals and vitamins.
- The menu should include those products that satisfy the needs of certain substances. Their deficiency can cause the desire to eat unhealthy food, because scientists have proven that the unhealthy desire to eat certain unhealthy foods can be related to the lack of certain micronutrients.
- The caloric content of the food should be controlled. Maintaining energy balance is very important as it determines optimal body weight. The menu should be dominated by plant foods with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When making a menu, you should choose products that contain a minimum of sugar and little fat. The normal amount of sugar per day is up to 50 g. Ideally, however, you should further reduce the amount of sugar consumed. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats - they are found in products containing hydrogenated vegetable oil.
- The best drinks in the healthy menu are those that contain a minimum of calories (green and herbal teas, rose hip drink, etc. ). You should not drink a lot of juice - the daily dose should not exceed 200 g per day.
- Every day you should take a certain amount of food from five different groups to ensure the ideal balance of nutrients in the body and the "supply" of sufficient energy. The first group of products are vegetables and pulses (respectively about 300 g and 70 g per day). The second is berries and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (a portion of meat or fish dish, 2 tablespoons of nuts or seeds. The fourth group is grain products that preserve the maximum amount of dietary fiber (whole grain products, porridge, about 70 g per day) Fifth - low-fat milk and fermented milk products (about 200 g per day).
- It is also important to limit the amount of salt and overly salty foods. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. So you should have breakfast within the first hour of waking up and dinner three hours before going to bed. During the day, it is important to provide two nutritious snacks to avoid attacks of strong hunger and, accordingly, overeating during the main meals.
- You need to make sure you drink enough fluids every day. Half an hour before a meal, it is recommended to drink a glass of warm water.
- Ready meals may be economical, but they are by no means healthy. They should be completely abandoned. You should also cut out soda, fast food, sausages, snacks, etc.
- It is recommended to eat carbohydrate meals in the first half of the day, proteins - in the second.
Healthy food menu for a week for a family
Age is also important - the menu for people of working age will differ from the diet for young children and the elderly.
And if one example of a healthy diet is taken as a basis, then it should be varied so that all family members receive nutritious food and enough of it.
Proper nutrition, menu for the week
So, in order to eat properly, you need to develop a proper food menu and try to maintain this routine.
The easiest way is to plan a healthy diet for the week for your family or yourself.
When creating such a schedule, it is better to immediately buy food for the week, so that at the beginning there are no temptations to buy unhealthy food. Next, you need to create a weekly meal plan.
An example of proper nutrition for a week could be the following:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 tsp of butter), fruit - apple or orange, unsweetened coffee.
Snack: bran toast, cucumber salad and one boiled egg with 1 tsp vegetable oil.
- Lunch: baked fish - 200 g, green salad (cabbage or green leafy vegetables with olive oil) - 150 g
- Afternoon snack: low-fat cottage cheese - 100 g, dried fruits - 50 g, tea.
- Dinner: stewed vegetables - 200 g, boiled chicken fillet - 150 g.
Tuesday
Breakfast: toast from rye bread and 20 g of hard cheese, banana, unsweetened coffee.
Snack: low-fat yogurt, 1 tsp honey
- Lunch: vegetable soup or chicken broth - 200 g, salad with cucumbers, tomatoes or cabbage - 200 g.
- Afternoon snack: fruit of your choice, herbal tea.
- Dinner: lean boiled meat (chicken, rabbit, beef) - 250 g, cucumbers - fresh or pickled.
Wednesday
Breakfast: oatmeal - 150 g, 1 tsp honey, banana, coffee or tea.
- Snack: nuts - 50 g, apple, tea.
- Lunch: pilaf with lean meat - 200 g, stewed vegetables - 150 g.
- Afternoon breakfast: cottage cheese - 150 g, tea.
- Dinner: boiled or baked hake - 200 g, cucumber, tomato.
Thursday
- Breakfast: rice with milk - 150 g, berries or fruits - 100 g.
- Snack: yogurt - 100 g, dark chocolate - 10 g, coffee.
Friday
- Breakfast: whole grain porridge of your choice - 200 g, boiled egg, cucumber.
- Snack: kiwi, 25 g nuts, tea.
- Lunch: mushroom soup with rice - 250 g, toast with 10 g of hard cheese.
Afternoon breakfast: cottage cheese (150 g) with 1 tsp of honey
Dinner: roast meat - 200 g, seaweed - 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Lunch: baked potatoes in a jacket, 100 g of boiled chicken fillet, cucumber.
- Afternoon breakfast: yogurt - 200 g, apple.
Dinner: baked apples - 2 pcs. , cottage cheese casserole - 150 g.
Sunday
Breakfast: barley porridge (with 1 tsp of butter) - 200 g, coffee.
Lunch: stewed or roasted vegetables - 250 g, boiled beef - 100 g.
Afternoon snack: seafood - 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets - 2 pcs. , boiled rice - 100 g, rose hip infusion.
This is just an example of what healthy eating can look like throughout the week. But in the system of proper nutrition there is no strict menu.
There are many recipes with photos in various sources that can be used to create a healthy menu. The main thing is to eliminate junk food and follow the basic principles.
Products can be replaced with others that match the composition and calorie content (a special interchangeability table will help with this).
conclusions
Proper nutrition is not a diet, but a way of life that allows you to eat varied and tasty food and at the same time feel good. It is not difficult to switch to it - just prepare for the changes and develop a menu for the week. Gradually the body will recover and the person will adhere to these principles with pleasure.