Few people are satisfied with their reflection in the mirror. Diet helps to improve appearance and health. Literally from Greek, diet is translated as diet, 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.
Sample menus with recipes will help you navigate the selection of products, the organization of your diet and the mode of food consumption.
Proper diet for weight loss: general rules
A person gains extra pounds gradually, and it should be dealt with methodically. When you lose weight, the body experiences stress. Proper nutrition is necessary to reduce negativity.
- Compliance with the regime. Food is taken at certain times with an interval of 3-4 hours between meals.
- Drink more fluids. Water accelerates metabolism, eliminates toxins and improves food absorption.
- Eat a varied diet. The diet includes foods that contain proteins, carbohydrates, lipids, vitamins and minerals.
- A balanced diet. When compiling the menu, the proportions of BJU are respected. Increase consumption of fresh vegetables and fruits. Plant foods are rich in vitamins and fibers that help cleanse the body without losing important microelements.
- 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 a normal life.
Correct product list:
- of water, consume about 1. 5 liters per day + liquid meals (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 various dishes. The daily diet includes plant and animal food and vitamins.
For greater benefits, try to consume vegetables and fruits in season.
Planning a healthy meal menu
Revising your diet means changing your lifestyle, and they require creating a plan to stick to in the future.
- Daily mode. It's been a long time since people got up and went to sleep with the sun. A fairly high percentage of men and women work at night. There are also "owls" and "shavas". These factors are fundamental in the arrangement of breakfast and dinner.
- Diet. Before creating 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 harsh.
- Visual plan. The diet is planned for a week per hour. It is more convenient to enter the 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 happening smoothly. Strict calorie restrictions often backfire. When there is a lack 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 characteristics affect nutrition.
The level of physical activity is the first thing to consider when compiling a men's menu for the week.
The compiled menu may contain various products, but the diet must meet the following requirements:
- A hearty breakfast. Energy consumption in men is on average 1/3 higher than in women. The morning meal "starts" the body. A man's breakfast should be complete. It contains animal proteins, mol- and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before going to bed. The set of products and the calorie content depend on numerous factors. During intense evening training, you should compensate for the spent resource - eat proteins and carbohydrates (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 uric acid formation and, as a result, kidney and joint pathology.
- Fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all consumed nutrients. Moreover, the consumption of vegetable fats is reduced to a minimum. They contain α-linoleic acid, which increases the risk of prostate adenoma development.
- Vitamins and minerals. Zinc and iodine are important for men's health.
An outline menu for weight loss for a week for 1500 kcal
Organizing a proper diet for a week to lose weight includes choosing foods based on their calorie content. A 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 from Monday, but from tomorrow!
Sample diet for a week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, roast breast | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | fresh cheese, yogurt |
| III | cheese, yogurt, muesli | trout baked with pepper | asparagus with herbs, fermented baked milk |
| IV | seaweed salad, tea | Lean pickles, spaghetti | boiled breast, green salad, juice |
| V | boiled egg, buckwheat | haddock baked with dried fruit, rice | fresh cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | fresh cheese, orange | bean stew, cooked turkey | vinaigrette, juice |
Food 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 of bread | pureed vegetable 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 | cornflakes, 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 |
Dietary meals are prepared simply and quickly. Potato cutlets will appeal to all family members.
A menu of proper nutrition for weight loss in a week
When creating a healthy eating menu for the week, you must adhere to two main goals: create a caloric deficit for weight loss by eliminating high-calorie foods from your diet, and provide the body with healthy nutrients. The basis of proper daily nutrition should be foods rich in proteins (meat, fish, fresh cheese), which stimulate metabolism and are a valuable source of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) in order to supply the body with energy without causing the accumulation of fat tissue.
It is necessary to exclude simple carbohydrates from the food 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), because the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to menstrual disorders. Sources of healthy fats are walnuts, sunflower seeds and fatty fish.
Basic principles
- Remove 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). You can use the calorie table to calculate the energy value of foods.
- The amount of BJU in the daily menu should be 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the plate rule: half of the main meal should be vegetables, and a quarter should be proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruit until 4: 00 p. m. , and allow sweets (honey, dried fruit) until 12: 00 p. m.
- Avoid overeating, because 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 encourage 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 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, bream, pike, perch, mullet, pink salmon, tuna, mackerel, herring, trout, herring, pol. Seaweed, shrimp, oysters | Salted, smoked fish, canned food, crab sticks |
| Eggs | |
| Hard-boiled, in the form of an omelette, as part of a meal | |
| Milk products | |
| Fresh cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat fresh cheese, sour cream, cream. Yogurts from the store 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 |
| Oil | |
| 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, 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, mangoes, dried apricots (no more than 25 g per day) | Peanuts, raisins and dates in large quantities |
| Dessert | |
| Honey, date syrup, sweeteners, dark chocolate | Pastry products, ice cream, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet carbonated drinks |
How to make a menu
In order for nutrition to be useful 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 amount 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 protein and slow carbohydrates for a long-lasting feeling of satiety, for example, omelette and porridge, oatmeal with cottage cheese filling, etc. ;
- lunch should consist of protein, carbohydrates and green vegetables to supply 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, because eating even healthy food without a physiological need leads to overeating.
Healthy diet menu for a week
Monday
- Breakfast: wholemeal bread sandwich, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey, 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), 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 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, green salad with egg, onion and lemon juice.
Friday
- Breakfast: 3-egg omelet with tomatoes, green tea;
- Lunch: roasted turkey with zucchini and peppers, 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: fresh cheese with yogurt and nuts;
- Dinner: baked mushrooms, 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 a proper diet?
At its core, proper nutrition is a balanced diet menu that allows you to supply the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not foresee very strict restrictions, it is difficult for a person to adapt to their observance.
After all, a balanced diet is, unfortunately, a rarity today. People most often abuse unhealthy food such as fast food, sweets and processed food, while healthy and tasty food such as vegetable salad 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 always gains extra pounds.
But if you change your eating habits and formulate your diet according to the principles of proper nutrition, excess weight will not accumulate. If you slightly reduce your daily calorie intake, you can reduce your body weight.
To do this, you can replace high-calorie foods with low-calorie foods, and also eliminate nutritious snacks, replacing them with lighter ones. As a result, this regimen allows weight loss of 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.
Increasing excess body weight to obesity. Excess weight is not only an aesthetic problem. It provokes numerous diseases: in particular, it causes rapid wear of the joints, affects the human skeleton, adversely affects the work of various systems and organs, causing osteoporosis, atherosclerosis, diseases of the cardiovascular system, etc.
Diseases caused by poor nutrition are often associated with a lack of very important minerals and vitamins for the body, which are not taken in sufficient quantities with food. Very often, children and adolescents suffer from a lack of vitamins due to improper nutrition, which results in fatigue, reduced performance, 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 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 contain those products that meet the needs for certain substances. Their lack can cause the desire to eat fast food, because scientists have proven that the unhealthy desire to eat certain junk food can be related to the lack of certain micronutrients.
- The caloric content of food should be controlled. Maintaining energy balance is very important, as it determines the optimal body weight. The menu should be dominated by foods of plant origin with plenty of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
- When creating the 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 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 on the 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 in order to ensure an ideal balance of nutrients in the body and "stock" enough energy. The first group of products is vegetables and legumes (about 300 g and 70 g per day). The second is berries (300g). The third group is lean meat and fish, eggs, seeds and nuts (a serving of meat or fish, 2 tablespoons of nuts or seeds. The fourth group is cereal products that retain 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 too much salty food. It is recommended to consume no more than 5 g of salt per day.
- Diet is also important. So, you have 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 in order to avoid attacks of strong hunger and, consequently, overeating during the main meals.
- You should definitely drink enough fluids every day. It is recommended to drink a glass of warm water half an hour before eating.
- Practical food can be economical, but by no means healthy food. They should be completely abandoned. You should also cut out fizzy drinks, 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 the family
Age is also important - the menu for able-bodied people will differ from the diet of young children and the elderly.
And if one example of a healthy diet is taken as a basis, then it should be diversified so that all members of the family get nutritious food and that is enough.
Proper nutrition, menu for a week
So, in order to eat properly, you need to develop a proper diet menu and try to maintain this routine.
The easiest way is to plan a healthy diet during the week for your family or yourself.
When creating such a schedule, it is better to immediately buy food for the week so that there is no temptation to buy unhealthy food in the beginning. Then you have to make a weekly meal plan.
An example of a proper diet for a week could be like this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 teaspoon 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 fruit - 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 teaspoon. med
- 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 teaspoon. honey, banana, coffee or tea.
- Snack: walnuts – 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 fruit - 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: fresh cheese (150 g) with 1 tsp. med
Dinner: roast meat - 200 g, seaweed - 100 g.
Saturday
- Breakfast: two-egg omelette, coffee.
- Snack: orange and banana.
- Lunch: baked potato in a jacket, 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 teaspoon of butter) - 200 g, coffee.
Lunch: stewed or roasted 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, 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 unhealthy food and follow the basic principles.
Products can be replaced with others that match the composition and calorie content (a special table of interchangeability will help with this).
conclusions
Proper nutrition is not a diet, but a way of life that allows you to eat varied and delicious food while feeling good. It's not difficult to switch to it - just prepare for the changes and come up with a menu for the week. The body will be gradually renewed, and the person will be happy to adhere to such principles.