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 diet, lifestyle.
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 orient yourself in the selection of products, organization of your diet and food consumption regime.
Correct nutrition to lose weight: general rules
Excess weight gain happens gradually, but you also need to get rid of it methodically. When you lose weight, your body experiences stress. To reduce negativity, proper nutrition is necessary.
- Respect for the regime. Food is taken at certain times with an interval of 3-4 hours between meals.
- Drink more fluids. Water speeds up the metabolism, eliminates toxins and promotes the absorption of food.
- Follow 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 consumption of fresh fruit and vegetables. Plant foods are rich in vitamins and fiber, which help cleanse the body without losing important trace elements.
- Count calories. To lose weight without harm, the recommended daily calorie intake for women is 1300, for men – 1600.
- Reduce consumption of animal fats and fast carbohydrates. The abuse of these types of nutrients increases the risk of developing obesity and endocrine diseases.
- Refusal of alcohol. Alcohol destroys physical and mental health.
Healthy eating: list of foods for weight loss
A healthy diet includes only healthy foods. Don't focus on the vitamins contained in fruits and vegetables. The menu should contain all the nutrients necessary for normal life.
Corrected product list:
- water, consume about 1. 5 liters per day + liquid dishes (soups);
- meat: dietary poultry, beef, veal;
- fish: sea bass, haddock, salmon;
- seafood: calamari, mussels;
- quail and chicken eggs;
- cereals: buckwheat, bulgur, rice;
- legumes;
- dairy products with added lactic bacteria: fermented cooked milk, yogurt, kefir;
- garden crops, root crops;
- fruits of trees, bushes;
- green;
- nuts, seeds limited.
The list is large, you can cook a variety of dishes. The daily diet includes both plant and animal foods and vitamins.
For more benefits, try consuming seasonal fruits and vegetables.
Planning a menu of healthy meals
Reviewing your diet means changing your lifestyle and requires creating a plan to stick to in the future.
- Daily regime. People haven't gotten up and gone to bed with the sun in 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 program.
- Diet. Before creating a proper nutritional menu, you need to decide on your goal. There is a diet to correct weight and another to maintain health. If you need to lose more than 5 kg, the menu is limited, but not drastically.
- Visual plan. The diet is scheduled for the week every 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.
- Gradual transition. Changes run smoothly. Severe calorie restrictions often produce the opposite result. When there is a nutrient deficiency, the body creates reserves in the form of fat deposits. In the first week it is enough to exclude harmful foods.
Men's weekly menu: characteristics
Most men play sports or go to the gym. Increased loads and anatomical features influence the diet.
The degree of physical activity is the first thing to take into consideration when drawing up a men's weekly menu.
The compiled menu may contain different products, but the diet must meet the following requirements:
- Abundant breakfast. Energy consumption in men is on average 1/3 higher than that of women. The morning meal "launches" the body. A man's breakfast should be complete. They contain animal proteins, molybdenes and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before going to sleep. The set of products and calorie content depend on a number of factors. During intensive evening training, you should replenish the spent resource: eat proteins and carbohydrates (mainly disaccharides and polysaccharides) in the correct ratio.
- Rigorous calculation of protein intake. Proteins are the building material of tissues. The stronger sex should consume it in larger quantities than women. But excess protein leads to an increase in the formation of uric acid and, consequently, to kidney and joint pathologies.
- Fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all nutrients consumed. Furthermore, the consumption of vegetable fats is reduced to a minimum. 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 to lose weight 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 fit. 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 well not on Monday, but from tomorrow!
Example diet for a week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, baked brisket | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | ricotta, yogurt |
| III | cheese, yogurt, granola | Baked trout with pepper | asparagus with herbs, fermented cooked milk |
| IV | seaweed salad, tea | Lenten pickle, spaghetti | boiled brisket, lettuce, juice |
| V | boiled egg, buckwheat | Baked haddock with dried fruit, rice | ricotta, apple |
| YOU | oatmeal, tea with milk | aubergine and tomato stew | yogurt, pineapple |
| VII | ricotta, orange | bean soup, boiled turkey | vinaigrette, juice |
Diet menu of the week (table) with recipes
Dietary nutrition involves limited consumption of animal products. To accelerate 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 | vegetable puree soup, steamed potatoes | ham, grapefruit |
| Tuesday | yogurt, cheese, tea | lean beetroot soup, boiled rice | steamed fish, vegetable juice |
| Wednesday | granola, bananas | 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 |
Dietary meals are prepared quickly and easily. Potato cutlets will appeal to all family members.
Correct nutritional menu to lose weight for a week
When creating a healthy nutritional menu for the week, you need to adhere to two main goals: creating a calorie deficit for weight loss by eliminating high-calorie foods from the diet and providing the body with healthy nutrients. The basis of a correct daily diet should be foods rich in proteins (meat, fish, cottage cheese), which stimulate the metabolism and are precious sources of essential amino acids.
It is also advisable to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy to the body without causing the accumulation of adipose tissue.
It is necessary to exclude simple carbohydrates from the diet menu, which cause a rapid onset of hunger, weight gain and constant feeling of tiredness.
Preference should be given to saturated fats of plant 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 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 your daily calorie intake (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 equal to 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 of proteins (meat, cottage cheese) and carbohydrates (cereals).
- Consume fruit before 4: 00 pm and sweets (honey, dried fruit) are allowed before 12: 00 pm.
- Avoid overeating, as eating more food leads to an increase in daily calorie intake and slows down the weight loss process.
- Eat food slowly and chew well to promote proper absorption of nutrients.
- Watch your salt intake, as excess salt leads to bloating.
What you can and cannot eat (table)
| Flour products | |
| Cooking from whole wheat flour, rye, buckwheat, almonds, oats without sugar | White bread made from top quality wheat flour, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, salmon, pike, zander, red mullet, pink salmon, tuna, mackerel, herring, trout, herring, cod. Seaweed, shrimp, oysters | Salted and smoked fish, canned food, crab sticks |
| Egg | |
| Hard-boiled, in the form of an omelette, as part of the dishes | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fatty cottage cheese, sour cream, cream. Store-bought yogurt with additives, frosted cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, pearl barley, Artek cereals, oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, kidney beans | Instant oatmeal, granola with sugar, white rice, semolina |
| Oil | |
| Olive oils, flaxseed, coconut, sunflower and other types of vegetable oils. Butter and clarified butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white cabbage, red cabbage, Chinese cabbage, cauliflower, eggplant, avocado, zucchini, peppers, spinach, lettuce, spinach, parsley, dill. sauerkraut | Storage. Mashed potatoes or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, mandarins, grapefruits, apricots, kiwis. Limited: bananas (1 per day), grapes | |
| Dried fruit 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 |
| Sweet | |
| Honey, date syrup, sweeteners, dark chocolate | Pastries, ice creams, sweets, milk and white chocolate, biscuits |
| Drinks | |
| Black, green drink, mint, chamomile, coffee, chicory, barley 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 weekly menu, taking into account the physiological needs of the body:
- consume a daily protein quota (1-1. 5 grams per kilogram of weight), distributed throughout the day;
- for breakfast, it is recommended to prepare protein and slow carbohydrate dishes for a long-term feeling of satiety, for example, omelet and porridge, oatmeal with curd filling, etc. ;
- lunch should consist of proteins, carbohydrates and green vegetables to provide the body with vitamins and fibre;
- the number of meals per day is calculated individually based 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 nutritional menu for the week
Monday
- Breakfast: sandwich with wholemeal bread, boiled egg, hard cheese, coffee with milk;
- Lunch: turkey chops, bulgur stew, vegetables, apple;
- Afternoon snack: ricotta 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, bananas;
- 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 pita bread;
- Dinner: cottage cheese and protein casserole.
Thursday
- Breakfast: wholemeal pancakes, ricotta with berries;
- Lunch: chicken fillet, durum wheat pasta, tomato and cheese salad, pear;
- Afternoon snack: cooked apples and peaches;
- Dinner: boiled shrimp, lettuce with egg, onion and lemon juice.
Friday
- Breakfast: 3 egg omelette with cherry tomatoes, green tea;
- Lunch: baked turkey with courgettes and peppers, 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: ricotta with yogurt and walnuts;
- 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?
Basically, proper nutrition is a balanced dietary 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 adapt to their observance.
After all, a balanced diet today is, unfortunately, a rarity. Very 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 high-calorie foods with low-calorie foods, and also eliminate nutritious snacks, replacing them with lighter ones. As a result, this regime allows you to lose weight on average by 4 kg per month.
Consequences of a bad diet
Systematic poor nutrition can lead to very serious health problems which, in turn, have an extremely negative effect on the body.
Increase in excess body weight leading to obesity. Being overweight is not just an aesthetic problem. It causes numerous diseases: in particular, it causes rapid wear and tear of joints, affecting the human skeleton, and has a negative 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 minerals and vitamins that are very important for the body, which are not supplied in sufficient quantities with food. Very often, children and adolescents develop a vitamin deficiency due to poor nutrition, which causes fatigue, decreased performance, irritability, etc.
Deterioration of appearance. Tooth enamel deteriorates, acne may appear, hair becomes dull and the condition of the nails worsens.
Basic principles of proper nutrition: important advice
Proper nutrition allows you to maintain health and even restore it. To do this, you need to correctly 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 meet the need for certain substances. Their deficiency can trigger the desire to eat junk food, as scientists have shown that an unhealthy desire to eat certain junk foods can be associated with a lack of certain micronutrients.
- The calorie 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 lots of dietary fiber. These include 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 50g, but 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 in 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 are vegetables and legumes (about 300 g and 70 g per day, respectively). The second is berries and fruits (300 g). The third group consists of lean meat and fish, eggs, seeds and nuts (one serving of meat or fish, 2 tablespoons of nuts or seeds). The fourth group includes cereal products that retain the maximum 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 excessively 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 have dinner three hours before going to bed. During the day it is important to provide two nutritious snacks to avoid attacks of intense hunger and, consequently, 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 cheap, but they are by no means healthy foods. They should be completely abandoned. You should also exclude carbonated drinks, fast food, sausages, snacks, etc.
- It is recommended to consume carbohydrate-based 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 be different from the diet of young children and the elderly.
And if you take an example of a healthy diet as a basis, you need to diversify it so that all family members receive nutritious food in sufficient quantities.
Proper nutrition, menu for the week
So, to eat well, you need to develop an adequate nutritional 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 program, it is better to immediately purchase food for the week so that at first there is no temptation to buy unhealthy food. Next, you need to create a weekly meal plan.
An example of correct nutrition for a week could be this:
Monday
Breakfast: buckwheat porridge with butter (200 g of porridge, 1 teaspoon of butter), fruit - apple or orange, unsweetened coffee.
Snack: toast with bran, cucumber salad and a hard-boiled egg with 1 tsp. vegetable oil.
- Lunch: baked fish – 200 g, green salad (cabbage or leafy greens with olive oil) – 150 g
- Afternoon snack: low-fat ricotta – 100 g, dried fruit – 50 g, tea.
- Dinner: stewed vegetables – 200 g, boiled chicken fillet – 150 g.
Tuesday
Breakfast: toasted rye bread and 20 g of hard cheese, banana, unsweetened coffee.
Snack: low-fat yogurt, 1 teaspoon. 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: boiled lean 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 fruit – 100 g.
- Snack: yogurt – 100 g, dark chocolate – 10 g, coffee.
Friday
- Breakfast: wholemeal 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: omelette with two eggs, coffee.
- Snack: orange and banana.
- Lunch: baked potatoes in their skins, 100 g of boiled chicken fillet, cucumber.
- Afternoon snack: yogurt – 200 g, apple.
Dinner: baked apples – 2 pieces, cottage cheese casserole – 150 g.
Sunday
Breakfast: barley porridge (with 1 teaspoon of 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 pieces, boiled rice – 100 g, rosehip infusion.
This is just one example of what healthy eating can look like during the week. But there is no strict menu in the correct nutritional 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
Correct nutrition is not a diet, but a lifestyle that allows you to eat in a varied and tasty way, 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 be rebuilt and the person will adhere to such principles with pleasure.