Proper nutrition menu for the week. Pumpkin porridge without cereals

Any diet requires strong motivation. If you have it, consider that half the battle is already done. Everyone has their own motivation. To charm a man who prefers slim girls, to fit into an outfit he likes, a summer vacation where you have to show off on the beach and much, much more.

I offer several effective weight loss diets that will help you lose weight. They are based on proper nutrition with a menu for every day and for a week.

Four rules of any diet

1. Virtually eliminate salt and salty foods from the diet.
2. Completely eliminate alcohol in any form. This is a source of extra calories. In addition, its relaxing effect will prevent you from sticking to your chosen diet.
3. Snack between breakfast, lunch and dinner, i.e. eat small meals 5-6 times a day.
4. Completely eliminate sugar, sweets and pastries.

Diet for 2-3 weeks.

Balanced in fats, proteins and carbohydrates. But with all this, it is low in calories. It takes into account the daily need of the body for trace elements and vitamins.

First day.

Breakfast. Hard-boiled 1 chicken egg, of course, you need to eat it without salt. Cheese with a fat content below 17% - 2 - 3 small pieces.

Lunch. Whole apple. After half an hour, a cup of any tea or coffee without sugar and milk.

Dinner. Cabbage stewed without salt and oil. Boiled chicken breast.

afternoon tea.

Dinner. About 100 grams of cottage cheese of any fat content, watered with kefir, also of any fat content. Eat a whole grapefruit.

Second day.

Breakfast. One slice of bread with bran in the form of toast. If you don't have a toaster, lightly toast the bread in a dry skillet over low heat. Half an hour later - green tea or black coffee without sugar.

Lunch. Grapefruit and a glass of kefir of any fat content.

Dinner. A piece of chicken, beef or fish boiled, baked in the oven or on the grill without adding oil. It is better to use if you have it.

afternoon tea. A couple of apples. Half an hour later - tea or coffee, of course, without sugar.

Dinner. Boiled cauliflower with any herbs, sprinkled with vegetable or olive oil.

The third day.

Breakfast. Whole grapefruit. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One raw carrot.

Dinner. A piece of chicken, beef, veal or fish boiled, baked in the oven or on the grill without adding oil. (Same as on the second day.) You can use .

afternoon tea. Like breakfast.

Dinner. Any stewed vegetables and an omelet from two egg whites.

Fourth day.

Breakfast. One carrot, grated with one tablespoon of low-fat sour cream. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. About 100 gr. any cottage cheese and a glass of any kefir.

Dinner. One hard-boiled chicken egg. Fresh parsley or dill, as much as you can eat.

afternoon tea.

Dinner. Salad - a brush of chopped white cabbage, raw carrots and beets, grated. Sprinkle the salad with lemon juice, but do not add oil. Drink green tea without sugar.

Fifth day.

Breakfast. One hard-boiled chicken egg. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One glass of kefir.

Dinner. Low-fat fish cooked in a double boiler or oven on a wire rack without oil. Any stewed vegetables.

afternoon tea. Boiled cauliflower. Half an hour later - a cup of tea or coffee without sugar and milk.

Dinner. One grapefruit. After 30 minutes - green tea without sugar.

Sixth day .

Breakfast. About 100 gr. any cottage cheese with dill or parsley. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. Two apples with a break of 15 minutes.

Dinner. A piece of chicken, veal or fish boiled, baked in the oven or in a double boiler without adding oil. One small boiled beet.

afternoon tea. Orange without white veins. Try to clean them thoroughly.

Dinner. Salad of fresh white cabbage with celery and dill without oil. Drink green tea.

Seventh day.

Breakfast. Mix of orange, apple and carrot. One glass.

Lunch. Boiled rice with boiled vegetables. Approximately 5 tablespoons with a slide.

Dinner. Soup puree from any vegetable. A piece of boiled chicken. Half a grapefruit.

afternoon tea. A glass of tomato juice. You can package, but without salt or lightly salted.

Dinner. Boiled fish and green peas.

Minus 5 kg. per month - Pierre Dukan's diet

The convenience of this diet is that you can eat almost everything. You don't have to constantly count calories. The secret is to combine the right products.

The basis of the diet is the division of nutrition into four phases, one per week. The only condition is 2.5 liters of almost any liquid daily.

The first phase is burning fat.

In this phase, we actively eat foods containing protein. It helps burn previously stored fat without affecting muscle mass.

For breakfast, kefir or yogurt is ideal. If you can't do without bread, opt for whole grains. He will fill you up for a long time. Vegetables and fruits in this phase are good for snacking.

Try to reduce your consumption of fish, pork and cheese. These foods are high in protein but also high in fat. We completely refuse sweets in any form.

• cottage cheese
• yogurt
• milk
• poultry meat
• lean beef
• seafood
• tuna
• salmon
• tofu cheese.

Pasta and shrimp salad for the first week of the diet

Products for 1 serving:

• durum pasta for one serving;
• about 50 gr. defrosted shrimp;
• several sprigs of green onions, dill and parsley;
• about 100 gr. natural yogurt;
• a tablespoon of apple cider vinegar;
• a tablespoon of olive or vegetable oil.

Boil pasta and shrimp separately. Wash greens, dry and finely chop. Cool the shrimp and clean. Add oil and vinegar to yogurt, salt lightly and pepper. Mix well. Put the pasta on a plate, put the shrimp on top and pour over the yogurt sauce. This salad can be eaten for lunch or dinner.

The second phase - we remove excess fluid from the body

We do this by eating as many vegetables as possible. They contain a lot of useful substances that continue to burn excess fat in our body. In addition, they speed up metabolism.

Eat as many different vegetables as possible at each meal. For example, on the usual morning sandwich with cheese, put a slice of tomato, radish and a slice of fresh cucumber.

It is better not to use carbohydrates as side dishes this week. These are rice, buckwheat, oatmeal, legumes. Any food containing sugar and flour. But you can use whole grain bread and pasta in moderation.

Stuffed zucchini for the second week of the diet

Products per serving:

• medium zucchini;
• stalk of celery;
• tomato;
• cucumber;
• onion head;
• several sprigs of parsley;
• 100 gr. boiled ham;
• 2 tablespoons of sour cream;
• freshly squeezed lemon juice 2 tsp;
• a teaspoon of vegetable oil.

Cut the zucchini in half, remove the core and fry in vegetable oil on both sides. Make a salad from ham, vegetables and herbs, season with sour cream and lemon juice. Pour into zucchini halves. You can, if desired, bake in the oven.

belly fat exercise

In the same week, you can start doing a simple exercise that will help reduce fat in the abdomen.

If it is difficult to keep your legs on weight at first, you can simplify the exercise. Bend one leg at the knee and place it on the floor. Place the foot of the other leg on the bent knee. Alternately pull your elbows to the near knee 15 times. Then switch legs and do the exercise 15 more times.

The third phase - we remove the folds on the stomach with fruits.

Two weeks have passed successfully, and you have already parted with a few kilograms. We fix the result with fruits. They have a lot of useful substances that will help us continue to get rid of the hated kilograms. Eat fruit salads for breakfast all week. Increase fruit intake at other times as well. Fruits can be taken any, with the exception of canned and dried. They have a lot of unnecessary sugar. Replacing fruit with juice is also not advisable.

Carrot - apple salad for the third week of the diet

Products for 1 serving:

• 2 raw carrots;
• medium apple;
• 2 tbsp. spoons of any nuts;
• teaspoon of sugar;
• 2 tablespoons freshly squeezed lemon juice;
• h. a spoonful of vegetable oil.

Grate the carrot and apple on a coarse grater, mix with the rest of the products and set aside for about half an hour to infuse. You can add more orange zest, but that's optional.

Apple banana smoothie

Products for 1 serving:

• banana;
• Apple;
• half a peeled kiwi;
• Art. a spoonful of not bitter honey.

Blend all ingredients in a blender until smooth.

Fourth and final phase - we fix the result.

The fourth week is just some kind of holiday! You can eat everything that we ate in the three previous phases. We return carbohydrates so that the new weight lasts longer, and fat is not deposited where it is not necessary.

At each meal, combine proteins and carbohydrates, snack and snack on fruits or vegetables. Still avoid foods that contain wheat flour.

Universal exercise to strengthen the abdomen, buttocks and arms

In the fourth week of losing weight, add another simple exercise - side push-ups.

Raise the hip, fix for a few seconds and lower. Repeat 15 times, then roll over to the other side.

Three diets for cold pores

Finnish diet

You can eat all kinds of cereals, lean meat and fish, vegetables, low-fat dairy products. We refuse sweets, pastries, bread, pasta, rice, smoked meats.

bean diet

In a week, you can lose up to 3 kilograms without harming your health. As you understand, the basis of the diet is beans - low-calorie. but at the same time a nutritious product. During the week, beans should be eaten in different forms for lunch and dinner. In addition to it, the diet should include lean poultry meat, veal, vegetables and fruits, low-fat dairy products. Do not use salt, spices and sugar.

Buckwheat diet

Very simple but effective diet. It lies in the fact that you need to alternate the day when you eat only buckwheat in any form with low-fat kefir or yogurt, and the day when you eat as usual. It is only necessary to exclude flour, sweet, salty and smoked. Do not forget that you need to eat 5-6 times a day, without overeating.

Be healthy and beautiful!

Tell VK

Diets are only temporary. To be slim always, you must adhere to proper nutrition. How to start and what to eat for women, men, teens and people over 40.

Improper nutrition is the main reason for the appearance of extra pounds. Why is the problem of excess weight still relevant today? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Second, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of its predecessors, making a choice in favor of healthy food. The popularity of semi-finished products, various snacks and confectionery is still quite high. Thirdly, catering. The lack of a diet leads not only to the appearance of excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

Any diet is designed for a short period, after which, in order to maintain the achieved result, it is recommended to switch to a balanced healthy diet. Proper nutrition does not at all imply a categorical rejection of food that is beloved, but not beneficial to the body - for example, shortbread cookies or boiled condensed milk. However, there is a restriction and strict control of the consumption of such products. Proper nutrition is something that should be adhered to throughout life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight on proper nutrition, but are determined, first make a menu.

How to make a menu for the week

A personalized healthy eating menu will help you learn to eat at certain times. After all, regular nutrition is the key to food discipline. When compiling the menu, focus on your daily routine. If you are a "lark" (wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 19:00.

If you are a night owl (waking up at 9:00 and falling asleep at 00:00), get into the habit of eating at these times:

• breakfast: 10:00;
• lunch: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 20:00.

Distribute the time of meals depending on the regimen. But do not forget that you need to have breakfast an hour after waking up (after you get up - drink 250 ml of non-carbonated water at room temperature), 2-3 hours should pass between meals, and dinner should be no later than two hours before sleep.

Remember: for weight loss, it is important to keep track of the calorie content of the food eaten. Write down everything you eat without missing anything, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being attentive to what and how much you eat and be able to stop in time.

When planning a menu for a week for weight loss, follow these recommendations:

1. Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
2. Remember that, firstly, breakfast cannot be skipped, and secondly, it must be hearty and balanced: 50% of the total daily diet should belong to carbohydrates, 30% to proteins and 20% to fats.
3. For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken or fish (hake, pollock, salmon).
4. Do not forget about snacks between main meals. Eat fresh fruits (if bananas - then no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Record snacks too.
5. Consider your level of physical activity. So, if you have a difficult mental (important report, exam) or physical work (for example, a lot of moving around the city) - you should not make a meager diet for this day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, have a hearty breakfast.
6. Drink clean water without gas and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain antioxidants necessary for the body and, moreover, well reduce appetite.
7. If you drink high-calorie coffee drinks (latte, mocha, cappuccino, etc.) - try to drink them in the morning (before 14:00).
8. The daily calorie content of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, when compiling the menu, avoid the following mistakes:

• Sweet and starchy foods: if you don’t want to completely exclude confectionery and flour products, give them a minimum in the diet: such products do not bring benefits, but they can interfere with weight loss. Moreover, it is very easy to get carried away and violate the permissible norm.
• Cooking food: try to eat as little fried food as possible. Do not eat a lot of boiled, consume more greens, fresh vegetables and fruits.
• Dinner: It should be light, and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
• Alcohol: be extremely careful with it. Firstly, it is high in calories, and secondly, it stimulates the appetite.
• Water during meals: Do not drink water or any other liquid during meals, and also less than 20 minutes before a meal and less than 30 minutes after. The liquid dilutes the gastric juice, as a result of which the digestion process can be disturbed.
• Salt, seasonings, and sauces: Add these in moderation, as salt retains fluid in the body, and seasonings (especially those containing monosodium glutamate as a flavor enhancer) whet the appetite. Sauces are best prepared on their own, based on low-calorie ingredients.
• Try not to skip meals. If it is not possible to fully eat, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 l of water + lemon is not your choice). This will not allow the appetite to break out, which can provoke overeating.

Menu for the week

Going to the grocery store, take with you a list and the amount of money that corresponds to the planned purchase. So you resist the temptation to buy bad goodies "goodbye" before switching to a healthy diet. Remember that you need to start not on the next Monday, but as soon as possible. After all, a beautiful figure will give you lightness and self-confidence, which means that many different opportunities will open before you.

Day 1

Breakfast: 200 g of rice porridge in water with 1 teaspoon of butter, 1 apple, coffee without sugar.

Second breakfast: 1 toast (25 g), 1 boiled chicken egg, 1 fresh cucumber.

Lunch: 200 g baked hake, 150 g salad (Beijing cabbage + cucumbers + green peas + olive oil).

Snack: 100 g cottage cheese (5% fat), 1 apple, green tea with lemon.

Dinner: 200 g of any stewed vegetables, 100 g of baked chicken breast.

Day 2

Breakfast: 1 sandwich (20 g of rye bread + fat-free cottage cheese + 10 g of any hard cheese), 1 banana, coffee or tea without sugar.

Second breakfast: 70 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Lunch: 200 g chicken broth, salad (Beijing cabbage + cucumbers + tomatoes + carrots + lemon juice).

Snack: 1 apple, 1 kiwi, mint tea.

Dinner: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

Breakfast: 150 g of oatmeal on the water + 2 teaspoons of honey, 1 banana, coffee without sugar.

Second breakfast: 50 g walnuts, 1 apple, green tea with lemon.

Lunch: 200 g of boiled brown rice, 150 g of any stewed vegetables.

Snack: 150 g cottage cheese-banana casserole (cottage cheese + bananas + semolina + low-fat yogurt), green tea.

Dinner: 200 g boiled shrimp, 2 cucumbers, 1 tomato.

Day 4

Breakfast: oatmeal with milk (1.5% fat), 100 g of strawberries or raspberries.

Second breakfast: 100 g of natural yogurt (up to 5% fat) + 1 teaspoon of honey, natural coffee without sugar.

Lunch: 250 baked hake, 150 g sauerkraut.

Dinner: 200 g baked chicken breast with parmesan (30 g), 2 cucumbers.

Day 5

Breakfast: 200 g of mashed potatoes + 1 teaspoon of butter, 1 boiled egg, 1 cucumber.

Second breakfast: 2 kiwis, green tea.

Lunch: 250 g of rice soup with mushrooms, 1 toast (20 g) + 10 g of any hard cheese.

Snack: 150 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked pollock, 100 g of seaweed.

Day 6

Breakfast: scrambled eggs (2 eggs + 150 ml of milk 3.2% fat), coffee without sugar.

Second breakfast: 1 banana, 1 orange.

Lunch: 200 g baked potatoes, 100 g baked champignons, 70 g baked chicken fillet.

Snack: 200 ml of kefir, 1 apple.

Dinner: 150 g cottage cheese (5-6% fat) without sugar, 2 apples baked with cinnamon.

Day 7

Breakfast: barley porridge on water + 0.5 teaspoon of butter, tea.

Second breakfast: 1 banana, 1 kiwi.

Lunch: 250 g vegetable casserole (from any vegetables), 100 g boiled chicken fillet.

Snack: 150 g boiled shrimp, 200 ml tomato juice.

Dinner: 150 g steamed fish cakes, 100 g boiled brown rice, 200 ml tomato juice.

For family

The weekly menu for the family should be based on the following factors:

1. The age of each family member.
2. Level of physical activity. For example, if you have a sedentary job, you better give up butter and fatty meats. And a man who does hard physical work (for example, works at a construction site) will need much more calories than you.
3. Individual features: if your child suffers from gastritis, then for breakfast it is better for him to cook oatmeal in milk (2.5% fat) with a banana. The combination of oatmeal and banana has an anti-inflammatory effect on the stomach lining.
4. Breakfast should be complete for every member of the family.
5. After eating, it is important to feel full, but not oversatiated.
6. Make sure your meals are always freshly prepared. This is especially true for salads.

If your family consists of two, three, four or more people, then the amount of food should be multiplied - in accordance with the needs - for each member of the family. For example, if your family has two adults under 40 years old, one teenager 15 years old and an elderly person aged 70 years old - when cooking, for example, dinner, you will need 800 g chicken fillet or breast (200 g each). for each). These calculations are approximate, since the need for the amount of food for each family member can vary significantly.

For men

Depending on the level of physical activity, a man should consume 3000 - 3500 calories per day.

Day 1

Breakfast: scrambled eggs (3 chicken eggs) + 25 g bacon + 2 toasts (25 g each) + 15 g jam + sweet coffee or tea.

Second breakfast: sandwich (20 g bread + 10 g butter + 15 g hard cheese + 10 g ham), 2 tomatoes.

Lunch: 300 g of soup with minced beef meatballs, 20 g of any bread, 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 150 g of chicken cutlets.

Snack: 3 baked apples, 100 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Dinner: 250 g baked potatoes, 150 g baked chicken fillet.

Day 2

Breakfast: 200 g rice porridge with milk (2.5% fat), 1 toast (25 g) with jam, tea.

Second breakfast: 150 g of salad (chicken fillet + tomatoes + cucumbers + Chinese cabbage + sour cream 15% fat).

Lunch: 300 g of borscht, 200 g of mashed potatoes + 1 teaspoon of butter, 50 g of baked turkey fillet.

Snack: 200 g of sweet curd mass (curd 5-7%) with raisins and dried apricots (optional), 200 ml of fermented baked milk (4-5% fat).

Dinner: 250 g vegetable casserole (from any vegetables), 150 g cutlets (from minced fish) for a couple.

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat content), 1 sandwich (20 g of bread + 10 g of butter + 15 g of hard cheese or cheese), coffee or tea.

Second breakfast: 150 g cottage cheese and banana casserole.

Lunch: 250 g of fish soup, 25 g of rye bread, 200 g of baked potatoes, 100 g of stewed chicken fillet.

Snack: 150 g salad (Beijing cabbage + cucumbers + olive oil + lemon juice), 20 g rye bread.

Dinner: 200 g of mashed potatoes + 1 teaspoon of butter, 150 g of boiled shrimp, 100 g of salad (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: scrambled eggs (3 eggs + 150 ml milk 3.2% fat), sandwich (20 g bread + 10 g butter + 15 g hard cheese).

Second breakfast: 2 bananas, 1 apple, 150 ml of kefir (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 teaspoon of butter, 50 g of stewed beef, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + olive oil).

Snack: 100 g cottage cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 g of sweet oatmeal with milk (3.2% fat), 20 g of hard cheese, 1 apple, coffee or tea.

Second breakfast: 100 g of natural yogurt (3-5% fat) + 20 g of dried apricots + 20 g of prunes.

Lunch: 250 g borscht, 200 g vegetable casserole, 100 g baked hake.

Snack: 200 g salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of rice porridge on the water + 1 teaspoon of butter, 100 g of stewed turkey fillet.

Day 6

Breakfast: 200 g cottage cheese banana casserole, 1 apple, coffee or tea with milk (2.5% fat).

Second breakfast: 200 g of fruit salad (bananas, apples, pears, oranges, kiwi + natural yogurt + 1 tablespoon of honey).

Lunch: 300 g of vermicelli soup, 150 g of buckwheat porridge on the water, 150 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g of biscuit, 250 ml of fermented baked milk (3-4% fat).

Dinner: 250 g vegetable casserole, 150 g cod stew, 200 ml tomato juice.

Day 7

Breakfast: 2 toasts (30 g each) + 15 g jam, 30 g cheese (no more than 50% fat), 1 boiled egg, coffee with milk (2.5% fat) or tea.

Second breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 300 g of borscht, 200 g of baked cod, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 3 baked apples, 1 loaf + 1 teaspoon of jam, 250 ml of fermented baked milk (3-4% fat).

Dinner: 200 g vegetable casserole, 100 g baked hake, 2 cucumbers, 1 tomato.

For women

For uniform weight loss and keeping fit, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal in water with grated apple + 1 teaspoon of honey + 50 g of cottage cheese (9% fat content), tea or coffee.

Second breakfast: 100 g of cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green peas + sour cream 15% fat).

Snack: 1 banana, 50 g almonds.

Dinner: 200 g boiled shrimp, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g of buckwheat porridge in water + 1 teaspoon of butter, 1 toast (25g), 1 tomato.

Second breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup, 100 g of steamed chicken cutlets, 100 g of boiled brown rice in water, without oil.

Snack: 200 g salad (Beijing cabbage + cucumbers + tomatoes + natural yogurt).

Dinner: 200 g boiled mussels, 150 g vegetable casserole, green tea.

Day 3

Breakfast: 150 g cottage cheese and banana casserole + 20 g dried apricots, 1 banana, coffee with milk (2.5% fat).

Second breakfast: 100 g of natural yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 250 g soup with minced chicken meatballs, 150 g vegetable stew (potato + cabbage + carrot + onion), 50 g stewed chicken fillet.

Snack: 2 loaves + 10 g jam, 1 apple, 250 ml kefir (2.5% fat).

Dinner: 200 g baked chicken breast, 100 g salad (cucumbers + tomatoes + 15% fat sour cream), 1 rice cake.

Day 4

Breakfast: 2 baked cheesecakes (25 g each), 1 banana, 100 g cottage cheese (5% fat), tea.

Second breakfast: 2 apples, 2 kiwis.

Lunch: 250 g of fish soup, 200 g of boiled mussels, 2 cucumbers.

Snack: 100 g of cottage cheese (9% fat) + 20 g of walnuts + 1 teaspoon of honey.

Dinner: 200 g of baked pollock, 1 loaf, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 g of rice porridge with milk (2.5% fat), 20 g of hard cheese, 1 apple, green tea.

Second breakfast: 3 baked apples, 250 ml of kefir (2.5% fat).

Lunch: 250 g of borscht, 70 g of boiled chicken fillet, 100 g of salad (Beijing cabbage + cucumbers + olive oil).

Snack: 100 g cottage cheese (5-7% fat) + 1 banana.

Dinner: 150 g boiled potatoes, 100 g boiled mussels, 2 fresh cucumbers, 1 tomato.

Day 6

Breakfast: 100 g of cottage cheese (9% fat) + 1 teaspoon of honey, 1 toast (25 g), coffee.

Second breakfast: 50 g biscuit, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of barley porridge, 50 g of stewed beef.

Snack: 3 baked apples, 250 ml fermented baked milk (3-4% fat).

Dinner: 100 g boiled chicken fillet, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g of buckwheat porridge, 1 steamed chicken cutlet (30 g), 1 boiled egg.

Second breakfast: 1 apple, 1 orange.

Lunch: 200 g mushroom soup, 100 g baked chicken breast, 2 cucumbers.

Snack: 2 loaves, 50 g cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g baked turkey fillet, 150 g vinaigrette, 0.5 grapefruit.

For teenagers

Since the body of a teenager develops, strict diets and fasting days are contraindicated for him. A teenager should eat a balanced diet, consuming all the necessary vitamins and minerals.

• If the child is overweight, high-calorie foods should be limited.
• A teenager needs to have a full breakfast (it can be cereals with 2.5% fat milk, omelettes or cottage cheese with fruits), as this activates metabolic processes and prevents diseases of the gastrointestinal tract (for example, gastritis).
• 50% of the diet should belong to carbohydrates, 30% to proteins and 20% to fats.
• Don't overeat. During puberty, both an increase in appetite and a decrease in it are possible. The ideal solution would be fractional meals 5-6 times a day.
• Sweets, fast food and flour are best eaten in the morning, but not more than three times a week.
• Sweet tooth, harmful sweets should be replaced with useful ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallow, fruit jelly in the menu.
• The calorie content of the menu depends on the physical activity of the teenager.
• Girls should consume no more than 2400 kcal per day, and boys - no more than 2800 kcal per day.

Menu

As snacks between meals, you can eat fresh fruits, vegetables, nuts (without salt). Drink kefir, natural sugar-free yogurt or fermented baked milk (no more than 3% fat).

Day 1

Breakfast: 200 g of sweet oatmeal with milk (2.5% fat) + 50 g of marmalade, tea.

Second breakfast: 1 banana, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of baked chicken fillet, 100 g of stewed mushrooms.

Snack: 200 g cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g baked hake, 150 g salad (fresh cucumbers + tomatoes + any greens + olive oil).

Day 2

Breakfast: 200 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of marshmallows, tea.

Second breakfast: 1 orange, 1 banana.

Lunch: 250 g rice soup with meatballs in chicken broth, 150 g salad (tomatoes + cucumbers + chicken fillet + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + apples + kiwi + oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 200 g of boiled shrimp, 150 g of rice porridge on the water with 1 teaspoon of butter, 2 cucumbers.

Day 3

Breakfast: two egg omelet and 150 ml of milk (2.5% fat), 30 g of any hard cheese, one toast (25 g) with jam, tea.

Second breakfast: orange, natural yogurt.

Lunch: 250 g of borscht, 50 g of stewed chicken liver.

Snack: toast (25 g), 100 g cottage cheese (9% fat) with 1 teaspoon of honey.

Dinner: fish cakes (200 g), 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 4

Breakfast: 200 g of barley porridge on the water with 1 teaspoon of butter, 1 apple, tea.

Second breakfast: 1 banana, 200 g of any berries.

Lunch: 250 g of fish soup, 200 g of salad (Beijing cabbage + cucumbers + sour cream 15% fat).

Snack: 150 g of fruit and milk jelly (milk fat content should be no more than 3.5%).

Dinner: 150 baked potatoes, 150 g boiled mussels.

Day 5

Breakfast: 100 g biscuit, 1 banana, tea.

Second breakfast: 2 apples, natural yogurt without sugar (you can add 1 teaspoon of honey).

Lunch: 200 g vegetable casserole, 150 g baked chicken breast.

Snack: 100 g cottage cheese (9% fat), 1 orange, 250 ml natural fruit juice.

Dinner: 150 g of buckwheat porridge on the water with 1 teaspoon of butter, 200 g of baked pollock.

Day 6

Breakfast: 2 boiled eggs, 200 g of oatmeal in milk (2.5% fat).

Second breakfast: 70 g marshmallows, tea or 200 ml fruit juice.

Lunch: 250 g mushroom soup, 150 g baked hake.

Snack: 150 g of natural yogurt (no more than 6% fat), 1 banana.

Dinner: 200 g of baked chicken breast, 150 g of buckwheat porridge on the water with 1 teaspoon of butter.

Day 7

Breakfast: 2 toasts (25 g each) with nut-chocolate paste, 1 apple, tea.

Second breakfast: 100 g cottage cheese (5% fat) + 20 g raisins + 20 g dried apricots.

Lunch: 200 g soup with meatballs, 200 g salad (Beijing cabbage + tomatoes + cucumbers + sour cream 15% fat).

Snack: 200 g fruit salad (bananas + oranges + apples + strawberries + natural yogurt + 1 teaspoon of honey).

Dinner: 200 g boiled shrimp, 100 g seaweed.

For kids

• Chicken, turkey, lean veal, beef must be in the child's diet.
• Sausages, sausages and sausages are strongly recommended to be excluded from the children's menu.
• Children need to eat low-fat fish (1-3 times a week): pike perch, hake, pollock, cod. It contains iodine, which is necessary for mental activity.
• The presence of natural dairy products (milk, cottage cheese, kefir, fermented baked milk, natural yogurt) is mandatory, as they contain calcium, phosphorus, and vitamin B2 necessary for growth.
• Fresh fruits and vegetables are an integral part of the children's menu. It is better to add natural vegetable oil to salads.
• Children of preschool and school (grades 1-2) should consume 280 g of carbohydrates, 70 g of protein, 70 g of fat daily.
• The child must have breakfast: 25% of the daily calorie content should be breakfast, 40% lunch, 15% afternoon tea and 20% dinner.
• The daily calorie intake of children 7-10 years old should be 2400 kcal. Children aged 11 - 13 years should consume: boys - 2300-2600 kcal, girls - 2100 - 2400 kcal.
• A child involved in sports should consume 300-400 kcal more than their peers.

Menu

Day 1

Breakfast: bread (20 g) with butter (10 g) + hard cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Lunch: 200 g soup with meatballs, 150 g mashed potatoes, 50 g boiled hake.

Snack: 100 g sweet cottage cheese (9% fat) with raisins (15 g), 1 banana.

Dinner: 150 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 g of oatmeal with milk (any fat content) + 1 banana, 15 g of hard cheese, tea.

Lunch: 200 g of borscht, 100 g of any stewed vegetables, 100 g of baked chicken fillet.

Snack: 1 bun with poppy seeds (60 g), 200 ml of kefir (any fat content).

Dinner: 200 g vegetable casserole (from any vegetables), 100 g cod stew.

Day 3

Breakfast: 150 g of cottage cheese (9% fat) + 2 teaspoons of honey or 20 g of raisins, 1 banana, tea.

Lunch: 200 g rice soup with chicken broth, 100 g boiled chicken breast, 100 g salad (tomatoes + cucumbers + 15% fat sour cream).

Snack: 150 g fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 150 g of rice porridge on the water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g of buckwheat porridge on water + 1 teaspoon of butter, 50 g of boiled chicken breast, tea.

Lunch: 200 g of vermicelli soup, 100 g of baked pollock, 1 cucumber.

Snack: 150 g cottage cheese and banana casserole, 200 ml fermented baked milk (4-5% fat).

Dinner: 150 g of mashed potatoes + 0.5 teaspoon of butter, 70 g of baked chicken breast, 100 g of salad (cucumbers, tomatoes + sour cream 15% fat).

Day 5

Breakfast: scrambled eggs (2 eggs + 100 ml of milk of any fat content), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on the water + 1 teaspoon of butter, 50 g of baked beef.

Snack: 70 g oatmeal cookies, 200 ml milk (3.2% fat).

Dinner: 200 g vegetable casserole + 100 g cod stew.

Day 6

Breakfast: 150 g of sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Lunch: 150 g of buckwheat soup with chicken broth, 100 g of mashed potatoes, 100 g of steamed chicken cutlets.

Snack: 100 g milk-fruit jelly, tea.

Dinner: 150 g of barley porridge on the water + 0.5 teaspoon of butter, 100 g of baked turkey fillet.

Day 7

Breakfast: 1 bun with jam (80 g), 100 g cottage cheese (9% fat), tea.

Lunch: 150 g of barley porridge on the water + 1 teaspoon of butter, 100 g of baked pollock, 100 g of salad (Beijing cabbage + cucumbers + tomatoes + sour cream 15% fat).

Snack: 150 g of sweet curd mass (9% fat cottage cheese + 20 g of raisins + 10 g of dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 100 g of baked pollock, 1 cucumber.

After 40 years

• After forty years, the body becomes more vulnerable to the effects of various adverse factors. An unhealthy diet has an extremely negative effect on the cardiovascular, endocrine and nervous systems. So, malnutrition with gastritis or an ulcer can result in cancer due to the fact that the human immune system weakens after forty years. In addition, metabolic processes slow down somewhat, so in order to maintain health and a slim figure, you need to carefully consider the calorie content of food.
• Nutrition after forty should be varied and balanced.
• It is advisable to eat fractionally - 5-6 times a day. If you are used to three main meals, reduce your usual portions (for example, use smaller dishes, eat without additives), enter snacks with fruits, fresh vegetable salads (with olive oil).
• Since after forty years the ability to absorb fats decreases, and the formation of fats from carbohydrates occurs faster - limit the consumption of fatty meat and fish, flour, confectionery.
• You need to consume at least 100 g of protein per day. Especially valuable are those proteins that contain methionine - an amino acid that forms lipotropic substances in the body (promote lipid metabolism and regulate cholesterol levels). Methionine is found in dairy products (cottage cheese, kefir, cheese). They also contain the calcium needed by the body.
• Meat and fish are best boiled or baked.
• Minimize your consumption of fried foods.
• It is better to exclude fatty pork and lamb, or eat very rarely.
• Eat no more than ten eggs per week.
• Be sure to use rice, oatmeal, buckwheat - these are excellent adsorbents that will not allow toxins and toxins to linger.
• Eat more greens, fresh vegetables and fruits, as well as prunes, sauerkraut and seaweed. These products have a mild laxative effect and prevent the development of harmful microorganisms in the intestines.
• Drink at least 2 liters of pure water without gas per day, herbal teas. Coffee consumption should be reduced. Drink no more than 2 cups of not too strong coffee a day.

1. Regardless of age, try to get rid of bad habits (smoking, eating in front of a computer or TV). This reduces the effect of a healthy diet.
2. Try to get at least seven hours of sleep a night, and ventilate the room before going to bed.
3. Move more. If possible, do not use transport, but travel distances on foot. So extra pounds will go even faster.
4. Make more time for hobbies. It is also a great distraction from the obsessive desire to eat.
5. Buy a good body cream and use it after every shower. This will protect your skin from excessive moisture loss and give it a healthy look.
6. Try different tea blends (e.g. black tea + jasmine + strawberry). It is possible with honey, but only without sugar and without sweets in a bite. Teas also help to suppress an inopportune appetite and cheer up.
7. When eating, do not focus only on food. This will prevent you from overeating.
8. Do not rush to lose weight: the slower the weight goes away, the more reliable the result.
9. Remember that proper nutrition is not a diet, but the norm of life.

Nutritionist's opinion

The weekly diet menu is an example of proper nutrition.

Everyone knows that even after reading a dozen books on weight loss, it can be quite difficult to organize daily proper nutrition on your own.

This menu details every day - breakfast, lunch and dinner. The diet can be called complete and balanced, because it includes all the vital foods, and the number of calories is low enough that the weight gradually began to decrease.

Diet menu for a week for weight loss for men and women. For a family whose members are prone to overweight, it is important to develop a general diet:

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g of oatmeal cooked in 0.5% milk with 50 g of fresh or frozen berries; tea or coffee without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g of boiled buckwheat; a serving of vegetable stew or fresh vegetable salad dressed with a tablespoon of olive oil.
16.00-17.00
Afternoon snack:
½ cup chopped fruits (pear, apple, nectarine, kiwi)
tea without sugar or water.
19.00
Dinner:

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or skin without sugar and milk.
11.00-12.00
Lunch:

1 orange or grapefruit
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:

19.00
Dinner:

Wednesday (1350 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:

14.00-15.00
Dinner:
a portion of vegetable soup (it is allowed to use any soup cooked in low-fat broth, strictly without meat)
16.00-17.00
Afternoon snack:

19.00
Dinner:
200 g light cottage cheese casserole without sugar, with cinnamon, cottage cheese should be 0-2% fat,
a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bedtime:

Thursday (1570 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:
2 peeled carrots dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:
sandwich from a piece (30 g) of Borodino bread with 50 g of fat-free cottage cheese, a pinch of salt, pepper and tomato slices;
19.00
Dinner:
boiled or baked chicken fillet (80g), 300 g of vegetables stewed in the oven (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml of 0.5% milk or kefir.
Before bedtime:
fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
a piece (30g) of rye bread;
1 boiled egg; green salad leaves 1 cucumber, 1 sweet pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch:
2 peeled carrots dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:
a portion of vegetable soup (it is allowed to use any soup cooked in low-fat broth, strictly without meat).
16.00-17.00
Afternoon snack:
2 slices of dark chocolate; freshly squeezed orange juice.
19.00
Dinner:
a small portion of boiled chicken or turkey, a salad of fresh vegetables seasoned with a spoonful of olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g fat-free natural yogurt.
Dinner:
14.00-15.00
100 g of boiled buckwheat, 100 lean beef, 200 g of lettuce, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00
Afternoon snack:
berry smoothie: blend in a blender a mixture of 100 g low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00
Dinner:
a small portion of sea bass steamed with boiled vegetables, 1 glass of tomato juice, 1 rye bread seasoned with fat-free cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g of muesli with berries or fruits in 0.5% milk, medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch:
half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g of cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp of vegetable oil;
16.00-17.00
Afternoon snack:
100 g of grained cottage cheese (up to 4% fat content);
½ cup chopped fruit.
19.00
Dinner:
a serving of vegetable omelette, 200 g of vegetable salad seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You need to drink one hour before taking and not earlier than 30 minutes after eating.

1. Proper nutrition for weight loss is a certain and constant hours of eating.
2. A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.
3. Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this figure seems too small for you, remember that the results of gradual weight loss last longer than the effect of an express diet.
4. Reward achievements. When you are dieting and counting calories, it is important to reward your perseverance and willpower every one to two weeks - this strengthens the determination to endure to the end and follow the diet with initial zeal. Give yourself small incentive prizes.
5. Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not punish yourself. You just need to find the strength in yourself to return to a healthy diet the next day.
6. Eat often, but in small portions. Try to snack more often on light, high-fiber foods, such as dried fruit. Drink plenty of water with lime and ice, herbal tea to fill your stomach.
7. Choose the exercises you like. If you hate the thought of hitting the gym, use every opportunity to get fit. Forget the elevator! In two hours of walking at a moderate pace, you lose as many calories as are contained in a festive dinner and a glass of wine.
8. Reduce portion sizes. Swap your usual plate for a smaller one.

To lose weight, you need to master and follow the basic principles of PP. The menu for a week for weight loss should be drawn up in advance in order to accurately calculate the number of calories for each day. Preparing a diet in advance, you can regulate the variety of food consumed. And that's not all the pluses.

When a person wants to switch to a proper nutrition regimen (PP), it is not so easy for him to give up his favorite cakes and sweets. When compiling the menu, this nuance can be taken into account. The main thing to remember is that we must use up all the energy received from food.

Basic principles of proper nutrition

Before you start compiling the menu, you need to understand a few tricks of our mind. Why can we feel hungry as early as 30 minutes after eating? Can water reduce appetite? Is it possible to have dinner after 6 pm? We have to answer these and other questions.

Principle No. 1. Learning to recognize hunger and thirst!

It would seem that we know exactly when we want to eat and when we want to drink. But not everything is so simple. Repeatedly throughout the day, the body can give a false signal. We think that we are hungry, but in fact, our body signals a lack of plain water.

Therefore, as soon as after eating the body gives a signal in the form of a feeling of hunger, we should not be led to its provocation. Often, to reduce the feeling of hunger, it is enough to drink a glass of plain water without gas. But you can drink water only after 30 minutes after eating, and in order for the food to be well digested, it is advisable to drink any liquid after eating only after 1.5-2 hours.

Special attention requires a sense of appetite. Doctors are convinced that a feeling of appetite is an indicator of a healthy body. There is no doubt about this, but an excessive sense of appetite can lead to the appearance of extra pounds. Learn to distinguish between hunger and appetite. Hunger appears only if the body begins to use its internal reserves, and appetite is the desire of our subconscious, which just wants to indulge in something delicious.

For example, when there is a plate of porridge with vegetable salad and a steam cutlet on the table, this food will be enough for us to satisfy our hunger at one time. But if there are hamburgers, cakes or sandwiches on the table, we will want to eat more and more. We will be less and less. Also an important role in this comparison is played by the components of these dishes. Buckwheat, meat and vegetables are a complete intake of proteins, long carbohydrate compounds and a minimum amount of fat. The body will digest this food for a long time, so after 2-3 hours we will not feel hunger. But if we eat sweet pastries or a cake with condensed milk, we will feel hungry in 30-60 minutes. This is due to the fact that this food consists of fat and simple carbohydrates, which are instantly deposited in our body, they do not carry any benefit. Sweets, pastries, butter creams, candy can be classified as a group of products that transit through our stomach and intestines.

In order not to feel hunger, the menu must be made up of products that would give a feeling of satiety for a long time. Such products can be called: cereals, cottage cheese, boiled or baked meat, meat broths, legumes, honey, nuts, dried fruits.

Principle number 2. Drink enough water a day!

A balanced PP diet for weight loss will help you lose those extra pounds. The basics of this diet are not only the consumption of food, but also the consumption of plain water. Without a sufficient amount of fluid in the body, metabolic processes slow down, the condition of the skin deteriorates, and the hair becomes weakened and dry. Without water, the breakdown of fat cells practically stops. Therefore, in order to lose weight, adhering to proper nutrition, you must not forget about drinking plain still water.

It is necessary to drink at least 1.5-2 liters of water per day. You can calculate the individual amount of fluid needed per day by multiplying your weight in kilograms by 0.03. 30 g of water the body spends on 1 kg of weight. Therefore, if a person weighs 65 kg, then he needs to drink 1.95 liters of water per day (65 * 0.03 = 1.95 liters).

It is permissible to drink only plain and non-carbonated water. Water saturated with carbon dioxide only complicates the process of digestion. In addition, it contributes to the appearance of cellulite. American scientists have proven that this drink increases the feeling of hunger. Therefore, the well-known network McDonalds knowingly offers a cool Coke with ice to a burger or hamburger. It is extremely rare to consume such drinks, because there is no benefit from them.

You need to drink water in the morning. After waking up in the morning, we must include the body in the work. To do this, drink 1-2 glasses of warm water with lemon juice. This cocktail will help start the work of the stomach and intestines, especially since it is able to normalize the acidity of gastric juice.

Subsequent drinking of plain water should be carried out throughout the day in small sips. To eat less, before eating for 20-30 minutes, you can drink a glass of water. For the whole day, on average, a person should drink at least 8 glasses of water. This volume does not include: soups, borscht, juices, fruit drinks, tea and coffee.

Principle number 3. Learning to observe the regime of the day!

In the modern world, it is quite difficult to eat strictly on time, but if you set a goal, then everything is possible. In order for the body to begin to say goodbye to extra pounds, it needs to start a biological clock. Eating, getting up and sleeping are the three pillars on which the daily routine is based. If you get up at the same time every day, eat and go to bed on time, after 2-3 weeks you will see how extra pounds will gradually go away without unnecessary dietary adjustments, hunger strikes and exhausting workouts in the gym.

For PP to be effective, the first meal should be taken 30-40 minutes after waking up in the morning. Subsequent meals should go at intervals of 2-3 hours, including snacks. It is advisable to have dinner 3 hours before bedtime. All food that has been absorbed must have time to be digested.

Breakfast is a mandatory "attribute" of proper nutrition, since it is this meal that gives you energy for the whole day. The morning meal should take 25% of the total daily menu, lunch should consist of 30% products, dinner - 25%, and snacks - 20%.

Principle number 4. Forget about the presence of a TV, phone or laptop while eating!

To feel full, you need to carefully and slowly chew food. The brain should focus on one process, not several. Therefore, when a person watches TV or flips through pages on the Internet while eating, the brain disperses its concentration to attention. We do not have time to realize that we are already full, on the contrary, we absorb more and more food without noticing it. No wonder since childhood we were taught not to read while eating.

The process of chewing food requires special attention. Due to lack of time, we often swallow food quickly and in a hurry. Doing this is strictly prohibited. Every bite of food must be enjoyed. The longer we chew, the faster the brain will give the command that the body is full. It is believed that it is necessary to leave the table half hungry. This theory has its own truth, since only 20 minutes after eating we feel full satiety of the body.

It is also not recommended to drink water with food. Unfortunately, many people have this habit. Drinking food, we dilute the gastric juice, thereby worsening the process of digestion of food. After such a meal, a person may feel excessive gas formation, heaviness in the stomach, constipation, etc.

Principle number 5. We make the menu for the week correctly and varied!

Do you want to become a supporter of the PP? The menu for a week for weight loss in this case should be as varied and balanced as possible. You need to learn how to compose it correctly so that the PP is not only liked, but also contributes to weight loss.

Before compiling the menu, you need to remember that the entire daily diet should consist of 50% carbohydrates, 30% protein, 20% fat.

An evening meal is best made up of protein foods. It can be: baked fish, baked chicken, vegetables, cottage cheese, dairy products.

As a snack, it is better to eat vegetables and fruits. Of course, if you have a snack at work, then it is better to add a slice of whole grain bread and a slice of boiled meat to vegetables.

All calorie intake must be counted and recorded in your menu. Five meals a day does not mean that you can eat everything and a lot. On the contrary, you need to eat in small portions, but often. If a woman wants to lose weight with the help of PP, then the total calorie content of all meals per day should not exceed 1700-2000 kcal. If a man wants to lose weight, then the number of calories per day should not exceed 2500-3000 kcal. These figures are based on the fact that men can be significantly more physically active than women. If a person leads a sedentary lifestyle, then the calorie intake should be within 2000 kcal per day.

Drinks should also be taken into account in the calorie content of dishes, especially if they are sweet, coffee, milk or creamy. The total calorie content of drinks (juice, latte, tea, coffee) per day should not exceed 400-500 kcal. If you want to eat right, then it is better to refuse such “weaknesses” altogether.

If you can’t refuse sweet whims, then once a week you can afford a few pieces of dark dark chocolate or marshmallows. But it is worth noting that such products only contribute to weight gain. If you decide to eat a piece of chocolate cake, then on the same day the calories received must be burned in the gym, or on a walk around the city.

Principle number 6. You need to learn to say "no" to frying foods in oil!

In order to have more benefits from food, and the body does not receive additional calories and bad cholesterol, you need to learn how to cook meals without a frying pan. It is best to bake products in the oven, cook in a slow cooker, steam, bake in a sleeve, grill, bake in foil.

If a person cannot refuse to fry food in vegetable oil, then it is necessary to at least control the quality of the oil used. When oil is poured into a hot frying pan, it can actively smoke. This suggests that at this point the oil releases carcinogens. In such an oil and a cooked product there will be not only a large amount of cholesterol, but also free radicals, substances that provoke the appearance of foreign cells.

For cooking, it is better to choose extra virgin olive oil. The maximum amount of useful substances, vitamins and microelements is concentrated in this oil. If you choose sunflower oil, then it is better to opt for refined, cold-pressed oil.

Principle number 7. Remember the products that should not be included in the menu!

To really lose weight, you must strictly exclude from the diet some foods that interfere with compliance with the PP. Nutrition for weight loss should be rich in long carbohydrates, fiber, proteins, vitamins. The percentage of fat in products should be minimal. Therefore, it is better to exclude confectionery and muffins from the diet.

These groups of goods mainly consist of simple carbohydrates, which are instantly transported by the body in the form of body fat. Of course, this may not happen if, after eating a bun, a person goes to “work out” in the gym. These foods are high in calories, but after eating a candy or a cookie, after 30 minutes we are hungry again. In addition, people with a sick heart, blood vessels and diabetes should not use such products.

Another of the most important food groups that you absolutely cannot eat if you want to lose weight are sausages and smoked meats. These products are high in fat, which instantly raises blood cholesterol. Moreover, modern products are “rich” in flavors, preservatives, dyes, etc. In the process of losing weight, these substances will only reduce the metabolic rate and digestion of food.

Also, the group of forbidden products should include: animal fat (lard), margarine, mayonnaise, cream sauces. These products have a high fat content, which contributes to instant weight gain. It is better to replace mayonnaise with low-fat sour cream or lemon juice. But it is worth noting that spicy seasonings and spices only whet the appetite. Therefore, the use of mustard, horseradish, red hot pepper should be moderate.

To lose weight, you need not to retain excess fluid in the body, since it is it that contributes to the breakdown of fat. Canned foods, pickles, dried fish, smoked meats can retain water. In general, all those foods that contain a large amount of salt. The use of salt in PP also adversely affects weight loss. In the process of cooking salt is desirable to use very rarely. It can be replaced with herbs, seasonings, herbs. At first, the food will seem tasteless, but over time, the body will get used to it.

Alcohol should be truly forbidden. It is advisable not to use it at all. In the process of losing weight, it only contributes to the appearance of appetite. In addition, alcoholic beverages are high in calories.

Sample weekly nutrition menu

Monday

Breakfast - oatmeal with yogurt, green tea

Second breakfast - fruit salad

Lunch - lean fish soup, a slice of rye bread, 2 steamed fish cakes

Snack - a glass of fat-free kefir

Dinner - cottage cheese mixture with dried fruits, green tea

Tuesday

Breakfast - toast with boiled chicken, sour cream sauce and herbs, green tea

Second breakfast - 50 g of peanuts

Lunch - vegetable soup with meatballs, buckwheat, vegetable salad

Afternoon snack - cottage cheese casserole

Dinner - grilled vegetables with boiled chicken, green tea

Wednesday

Breakfast - yogurt with rice balls, apple juice

Second breakfast - 1 orange

Lunch - baked fish with vegetables, 2 slices of whole grain bread

Snack - a glass of tomato juice

Dinner - 2 steamed cutlets, assorted vegetables, green tea

Thursday

Breakfast - scrambled eggs with tomatoes and bell peppers, green tea

Second breakfast - 1 apple

Lunch - barley porridge with meat sauce, vegetable salad

Snack - toast with tomato juice

Dinner - an apple stuffed with cottage cheese and dried apricots, green tea

Friday

Breakfast - oatmeal with fruit salad, yogurt

Second breakfast - fruit jelly

Lunch - fish soup with rice, 2 slices of rye bread

Snack - toast with boiled chicken breast, tomato

Dinner - grilled fish, vegetables, green tea

Saturday

Breakfast - 2 boiled eggs, vegetable salad, black coffee

Second breakfast - pita bread with vegetables and sour cream sauce

Lunch - buckwheat soup, baked veal with vegetables

Snack - crackers and green tea

Dinner - rice milk porridge

Sunday

Breakfast - millet porridge with a little butter, green tea

Second breakfast - 1 apple

Lunch - borscht, assorted beans and vegetables

Snack - a glass of apple-carrot juice

Dinner - cottage cheese, green tea

What tricks help you lose weight?

It is not always possible to immediately rebuild your diet, but in order for this process to be as "painless" as possible, you need to remember a few tricks that help overcome the terrible feeling of hunger. By the way, it should be noted that proper nutrition is not a synonym for the word "starvation". A person who eats properly should not feel hungry. As soon as the body has requested food, it must be given.

It is better to eat from small plates. The smaller the diameter of the plate, the better. Our brain associates a full plate with satiety. If there is not enough food on a large plate, we may think that the body still requires food. Choosing small plates, we deceive our subconscious. The plate may be small, but it will be completely filled. Over time, we will get used to such volumes of food.

Scientists have proven that by eating food from a blue plate, a person eats less. This is due to the fact that the blue color is associated with a person as a poison. We see a blue plate - we eat less food.

In the evening, we especially want to eat. This happens in most cases due to the fact that during the day the body did not receive the proper amount of food and calories. So in the evening we try to catch up. In order to eat less in the evening and not break loose at night to the refrigerator, in the period between dinner and going to bed, we should brush our teeth and rinse our mouth several times with water and lemon juice. Citric acid helps reduce appetite.

In order not to interrupt your appetite with sandwiches, between the main meals you need to eat nuts, prunes, dried apricots, raisins, but not more than 50 g at a time.

Proper nutrition is a symbiosis of a balanced diet, sufficient water and daily routine. By adhering to these three foundations, a person will be able to rebuild his life for the better, where there will be no complexes due to excess weight, inconvenience in everyday life and experiences. In order for proper nutrition to enter life forever, it is necessary to understand that this is the only way the body can stay young and healthy for a long time.

I'm losing weight for the summer! Then - to the birthday. Then to the New Year, to spring and again to summer. And kilograms, between where they were, remain there, and even accumulate on special holidays. Familiar situation?

But the solution to the problem of excess weight is not at all a secret and not news. We all know that the secret of beauty, harmony and health is not in emergency debilitating diets, but in constant proper nutrition. Rather, in the right way of life, part of which is a healthy diet. And if you definitely decided to move towards the ideal figure, then you should start by compiling a menu of proper nutrition for weight loss. And no matter how many extra pounds on the way to a dream, the main thing is determination and willpower. Because a healthy eating system is also a diet, and it has its own rules that must be strictly observed.

1. Do not starve. If you want to lose weight, you don't have to be hungry. Otherwise, there is a very high risk that you, suffering all day from a sucking sensation in the stomach, will break loose in the evening and eat cakes or smoked sausage. As a result - a feeling of heaviness in the soul and in the stomach, and excess weight that has not disappeared. In order not to starve, the menu should include fresh, varied foods that you love. If you don't like apples, don't eat them too hard just because they're good for you. Replace them with your favorite non-starchy fruit.
2. Chew longer. Food is to be enjoyed. No matter how little time you have for lunch, chew your food very carefully. Who chews for a long time, he lives long, remember this saying? If you swallow everything quickly, you will leave the table hungry. Although it is necessary to remain a little hungry when leaving the table, but only slightly.
3. Eat more often. Eating little and often is better than eating a lot and rarely. This rule is a classic, and it works. Five meals a day are better than three. Because it means your stomach won't cramp with hunger, your bile won't stagnate, your blood glucose levels won't plummet, and your metabolism won't slow down. So, the extra pounds will not linger. The main course in one meal should not weigh more than 250-300 grams.
4. Cook right. Baked or steamed vegetables, fish, meat can be no less tasty and appetizing than fried ones. And their benefits are incomparably greater. In the menu of proper nutrition for weight loss there should not be anything fried. As a last resort - on a dry non-stick frying pan.
5. No snacks. This refers to snacks with pies, rolls, hamburgers, cookies. Such dry food will only load your stomach, slowing down the digestion process. Better drink unsweetened yogurt or an apple. Think about what is more important to you: a greasy sandwich or a toned stomach and admiring glances.
6. Sleep at night, don't eat. The last meal - no later than two hours before bedtime. Very hungry? Brush your teeth or drink a glass of water, it dulls the feeling of hunger.
7. Have breakfast. It's better not to skip breakfast. The morning meal will signal your body that it's time to wake up and kickstart your metabolism. Otherwise, you will accelerate only in the evening and eat too much.
8. Drink water. Thanks to water, metabolism occurs. But only drink between meals, and not during, so as not to interfere with the digestion of food. And it should be pure water, not tea, coffee or soda.
9. Move more. You don't have to exhaust yourself in the gym. But at least every day to walk, it is necessary to prefer the stairs to the elevator. Without movement, a good metabolism is impossible.
10. Replace the bad with the good. You can't refuse bread - eat whole grains. Replace sugar with honey, and sausage with boiled meat with spices. To lose weight in your menu should be only proper nutrition, no fast food.

Proper nutrition for weight loss: a sample menu for every day

To make it easier to start eating right and losing weight, you can make a menu for the week ahead.

• Monday

Breakfast: oatmeal with apple and honey. Green tea without sugar.

Snack: kefir or yogurt.

Lunch: baked or steamed fish, vegetable salad with vegetable oil (olive, linseed) and lemon or lime juice.

Snack: cottage cheese with yogurt and berries.

Dinner: brown rice with vegetables, pomegranate juice.

• Tuesday

Breakfast: baked apple with honey (you can cook in the microwave to save time), unsweetened tea.

Snack: a few almonds or other nuts (no more than 10).

Lunch: boiled chicken breast with low-fat sauce, bell pepper and green beans.

Snack: a few dried fruits (no more than 7).

Dinner: shrimp with broccoli baked under cheese. Tea without sugar.

• Wednesday

Breakfast: toast (made in a toaster), of course, whole grain bread with honey, fruit (not starchy, like an apple), tea without sugar.

Snack: fat-free yogurt or kefir.

Lunch: cream soup with broccoli or herbs (no potatoes, no cream), buckwheat or brown rice without oil.

Afternoon snack: one banana.

Dinner: stewed red beans with bell peppers, unsweetened dried fruit compote.

• Thursday

Breakfast: two soft-boiled eggs, sliced ​​\u200b\u200bfresh cucumber and tomato. Unsweetened tea.

Snack: pear or apple.

Lunch: peppers stuffed with minced chicken with vegetables, “Vitamin” salad (white cabbage, carrots, apple; dressing - olive oil).

Snack: low-fat yogurt.

Dinner: carrot-potato puree (without oil, on vegetable broth), seafood (for example, shrimp). Green tea without sugar.

• Friday

Breakfast: fat-free cottage cheese with yogurt, berries or fruits. Unsweetened compote.

Snack: a few dates (no more than 6).

Lunch: red fish soup, seasoned with egg, with herbs. Vegetable salad of tomatoes and cucumbers.

Snack: yogurt or kefir.

Dinner: Vegetable casserole (without potatoes), a few slices of Adyghe cheese (no more than 50 grams). Green tea.

• Saturday

Breakfast: millet porridge with pumpkin and honey, unsweetened green tea.

Snack: banana.

Lunch: steamed broccoli or green beans with chicken breast seasoned with soy sauce.

Dinner: vegetable stuffed cabbage with low-fat sour cream, unsweetened compote.

• Sunday

Breakfast: pancakes cooked in a dry frying pan with apples and honey. Low fat milk.

Snack: kefir.

Lunch: chicken broth with crackers, vegetable salad with Beijing cabbage.

Afternoon snack: a few dried fruits.

Dinner: baked veal with vegetables (tomatoes, sweet peppers, onions), pomegranate juice.

This is just a sample menu. Based on it, you can come up with many different options that are right for you. The main thing is that such a healthy diet will help you not only lose weight, but also cleanse the body.