There are few people who are satisfied with their reflection in the mirror. Diets help improve your appearance and health. Literally from 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 for a week of proper nutrition for weight loss yourself.
Sample menus with recipes will help you navigate the selection of products, organization of your diet and food consumption regimen.
Proper nutrition for weight loss: general rules
A person gains excess weight gradually; one should also 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 hours with an interval of 3-4 hours between meals.
- Drink more fluids. Water speeds up metabolism, eliminates toxins, and promotes food absorption.
- Eat a varied diet. The diet includes foods containing proteins, carbohydrates, lipids, vitamins, and minerals.
- Balanced diet. When compiling the menu, the proportions of BJU are observed. Increase the consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fiber, which help cleanse the body without losing important microelements.
- Counting calories. To lose weight without harm, the recommended daily calorie intake 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 a variety of dishes. The daily diet includes both plant and animal foods and vitamins.
For greater benefits, try to consume vegetables and fruits in season.
Planning a Healthy Meal Menu
Reviewing your diet means changing your lifestyle, and they require creating a plan that you stick to in the future.
- Daily regime. People haven't gotten up 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 you create a proper nutrition menu, you need to decide on 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 sharply.
- Visual plan. The diet is scheduled for the week by the hour. It is more convenient to enter data into a table. This will allow you to monitor quality and quantity. The easiest way is to download a special application.
- Smooth transition. Changes are carried out smoothly. Sharp calorie restrictions often give the opposite result. When there is a deficiency of nutrients, 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 degree of physical activity is the first thing that should be taken into account when drawing up a men's menu for the week.
The compiled menu may contain different 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 complete. Contain animal proteins, moly- and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before bedtime. The set of products and calorie content depend on a number of factors. During intensive evening training, you should replenish the expended resource - eat protein and carbohydrate (mainly disaccharides and polysaccharides) in the correct ratio.
- Strict calculation of protein intake. Protein is the building material of tissues. 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 nutrients consumed. Moreover, 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 menu for weight loss for a week for 1500 kcal
Organizing proper nutrition for a week for weight loss includes selecting 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 stay in shape. The diet is not strict, suitable for long-term use. If you calculate calories correctly, you can lose up to 3 kg in 7 days.
You should start eating right not on Monday, but from tomorrow!
Sample diet for a week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, baked breast | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout baked with pepper | asparagus with herbs, fermented baked milk |
| IV | seaweed salad, tea | Lenten pickle, spaghetti | boiled breast, lettuce, juice |
| V | boiled egg, buckwheat | haddock baked with dried fruits, rice | cottage cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, juice |
Diet menu for the week (table) with recipes
Dietary nutrition involves limited consumption of animal products. To accelerate weight loss, reduce the 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 of bread | vegetable puree soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beetroot soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | muesli, banana | barley porridge, boiled veal | fresh vegetable salad, 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 simply and quickly. Potato cutlets will appeal to all family members.
Proper nutrition menu for weight loss for a week
When creating a healthy nutrition menu for the week, you need to adhere to two main goals: create a calorie deficit for weight loss by eliminating high-calorie foods from your diet and provide the body with healthy nutrients. The basis of a proper daily diet should be foods high in protein (meat, fish, cottage cheese), which stimulate 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 the body with energy without causing the accumulation of fatty tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which cause rapid onset of hunger, weight gain and a constant feeling of fatigue.
Preference should be given to saturated fats of plant and animal origin (no more than 30 grams per day), since a lack of fatty acids slows down metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats include nuts, sunflower seeds, and fatty fish.
Basic principles
- Eliminate 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% proteins, 15-20% fats and 30-40% carbohydrates.
- Use the plate rule: half of the main meal portion should be vegetables, and a quarter each should be proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruits before 16. 00, and allowed sweets (honey, dried fruits) before 12. 00.
- 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 swelling.
What you can and cannot eat (table)
| Flour products | |
| Baking from whole grain wheat, rye, buckwheat, almond, oat flour without sugar | White bread made from premium wheat flour, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, pike perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pollock. Seaweed, shrimp, oysters | Salted, smoked fish, canned food, crab sticks |
| Eggs | |
| Hard-boiled, in the form of an omelet, as part of dishes | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Store-bought yoghurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereal, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, beans | Instant oatmeal, sugar granola, white rice, semolina |
| Oil | |
| Olive, flaxseed, 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, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Conservation. Mashed or fried potatoes |
| Fruits | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachios, almonds (no more than 20 g per day). Prunes, dates, figs, apricots, mango, 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, sweets, milk and white chocolate, cookies |
| Beverages | |
| 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 beneficial and contribute to weight loss, it is important to follow the basic rules for creating a menu for the week, taking into account the physiological needs of the body:
- consume a daily protein allowance (1-1. 5 grams per kilogram of weight), which is distributed throughout the day;
- for breakfast, it is recommended to prepare dishes consisting of protein and slow carbohydrates for a long-term feeling of fullness, for example, omelet and porridge, oatmeal with curd filling, etc. ;
- lunch should consist of protein, 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 routine;
- You should not eat food without feeling hungry, since eating even healthy foods without a physiological need leads to overeating.
Healthy nutrition menu for the week
Monday
- Breakfast: whole grain bread sandwich, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey chops, stewed bulgur, vegetables, apple;
- Afternoon snack: cottage cheese casserole with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: cheesecakes (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon snack: liver 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 lavash made from whole grain flour;
- 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: baked turkey with zucchini and bell pepper, quinoa, cherries;
- Afternoon snack: banana-curd puree;
- 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 champignons, salad.
Sunday
- Breakfast: oatmeal, cottage cheese with nuts;
- Lunch: steamed chicken cutlets, funchose with vegetables, fruit;
- 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. However, 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 from time to time.
By consuming 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, 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, and also 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
Systematic poor nutrition can lead to very serious health problems, which, in turn, have an extremely bad effect on the body.
Gain of excess body weight up to obesity. Excess weight is not only an aesthetic problem. It provokes numerous diseases: in particular, it causes rapid wear of joints, affecting the human skeleton, and has a bad effect on the functioning of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor nutrition are often associated with a deficiency of very important minerals and vitamins for the body, which are not supplied in sufficient quantities with food. Very often, children and adolescents develop vitamin deficiency due to an incorrect diet, which results in fatigue, decreased performance, irritability, etc.
Deterioration in 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 properly formulate 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 for certain substances. Their deficiency can trigger the desire to eat junk food, as scientists have proven that an unhealthy desire to eat certain junk foods can be associated with a lack of certain micronutrients.
- The caloric content of food should be controlled. Maintaining energy balance is very important, as it determines optimal body weight. The menu should be dominated by plant-based foods with a lot of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When creating 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. However, ideally you need to 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 on a healthy menu are those that contain a minimum of calories (green and herbal teas, rosehip drink, etc. ). You should not drink too much juice - the daily dose should not exceed 200 g per day.
- Every day you should consume 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 is vegetables and legumes (about 300 g and 70 g per day, respectively). The second is berries and fruits (300 g). The third group is lean meat and fish, eggs, seeds and nuts (a serving of meat or fish dish, 2 tablespoons of nuts or seeds. The fourth group is cereal products that retain maximum dietary fiber (whole grain products, porridge, about 70 gper 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 need to have breakfast within the first hour after 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 severe hunger and, accordingly, overeating during main meals.
- You should be sure to drink enough fluids every day. Half an hour before meals, it is recommended to drink a glass of warm water.
- Convenience foods may be economical, but by no means healthy food. They should be completely abandoned. You should also exclude soda, fast food, sausages, snacks, etc.
- It is advisable to eat carbohydrate meals in the first half of the day, protein - 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 needs to be diversified so that all family members receive nutritious food and enough of it.
Proper nutrition, menu for the week
So, in order to eat right, you need to develop a proper nutrition 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 purchase food for the week so that at first 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 like this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 tsp butter), fruit - apple or orange, unsweetened coffee.
Snack: bran bread 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: rye bread toast 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, veal) – 250 g, cucumber – 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 snack: cottage cheese casserole – 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 of nuts, tea.
- Lunch: mushroom soup with rice – 250 g, toast with 10 g of hard cheese.
Afternoon snack: cottage cheese (150 g) with 1 tsp. honey
Dinner: baked meat – 200 g, seaweed – 100 g.
Saturday
- Breakfast: two-egg omelet, coffee.
- Snack: orange and banana.
- Lunch: baked potatoes in their jackets, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt – 200 g, apple.
Dinner: baked apples – 2 pcs. , cottage cheese casserole – 150 g.
Sunday
Breakfast: barley porridge (with 1 tsp butter) – 200 g, coffee.
Lunch: stewed or baked vegetables - 250 g, boiled veal - 100 g.
Afternoon snack: seafood – 150 g, a glass of tomato juice.
Dinner: steamed fish cutlets – 2 pcs. , boiled rice – 100 g, rosehip infusion.
This is just an example of what healthy eating can look like throughout the week. But there is no strict menu in the proper nutrition system.
There are many recipes with photos in different 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, and at the same time feel good. It’s not difficult to switch to it – just prepare yourself for the changes and develop a menu for the week. Gradually the body will be rebuilt, and the person will adhere to such principles with pleasure.