Proper nutrition for weight loss: menu for a week from Svetlana Fus (healthy breakfast, recipes, basics). General principles of proper weight loss

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.

Nowadays, most people try to watch their diet. This is especially true for women who are constantly striving to lose extra pounds. Of course, you can apply for a week or a month. However, it is better if healthy food becomes a constant companion of your life. If you are thinking about the stability of your digestion, you should remember a few simple rules.

The basics of proper nutrition

It is very important to control calories and maintain a balance between fats, proteins and carbohydrates. Food should be taken as often as possible in small portions. The last time it is desirable to eat three hours before bedtime. So you will unload your stomach as much as possible, and you will sleep better. All carbohydrate foods are best eaten at the beginning of the day in small doses. What should include the menu of proper nutrition for weight loss for a week? First of all, it is a variety of fruits and vegetables. Nuts and dried fruits are great. It is better to replace bread with cereals. With proper nutrition, dairy products such as cottage cheese, yogurt, kefir are very useful. Some suggest eating soy and drinking green tea.

a week for weight loss

1. Start the morning of the first day with oatmeal on the water. Add cereal to the porridge and an egg omelet. After three hours, have a snack with low-fat cottage cheese and an apple. For lunch, beef and vegetable soup is suitable along with bran bread. Before the evening reception, you can have a snack with low-calorie cottage cheese. In the evening, boil the chicken breast and garnish with fresh vegetables.

2. On the second day for weight loss includes: rice porridge with milk and 2 eggs for breakfast, vegetable soup and wholemeal bread for lunch, grilled salmon steak with fresh vegetables for dinner. As snacks, you can cook sandwiches from bread with fish or cheese, as well as a glass of kefir.

3. Suitable for breakfast with dried fruits and a rye bun. For a snack - lettuce. For lunch, cook boiled meat with fresh vegetables. Before dinner, drink some yogurt and eat a piece of bread. In the evening treat yourself to white fish baked in foil and vegetables.

4. As you can see, the menu of proper nutrition for weight loss for a week is quite diverse, which will allow you to easily follow it after the course. For breakfast, cook an omelet with herbs. Afterwards, you can have a snack with a seafood salad. For lunch, eat vegetable or chicken soup. Cottage cheese is suitable for an afternoon snack, and turkey meat with grilled vegetables is for dinner.

5. On the fifth day, start your morning with two boiled eggs and a cheese bread. After 4 hours, drink a glass of fermented baked milk and eat a banana. For lunch, fish soup is perfect, and for an afternoon snack - leaf salad with salmon. End the day with steamed chicken and broccoli.

6. On the penultimate day, the menu of proper nutrition for weight loss for a week includes: rice porridge with milk, 2 eggs, veal chop with rice and seafood salad. As a snack, you can eat fruit.

7. Start the final breakfast with buckwheat with milk. After a while, have a snack with a vegetable salad of cabbage and carrots. For lunch, prepare a salad of chicken liver and cabbage soup. In the afternoon treat yourself to a vinaigrette. End the day with a tuna and broccoli steak topped with soy sauce.

Remember that this is just an example of a healthy diet menu for weight loss for a week. You have the right to adapt to your body and modify it. Most importantly, remember that you need to drink plenty of water and limit the consumption of flour, fried and sweet.

What is the PP Diet? This is, first of all, the abbreviation of "proper nutrition". The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly restrict or severely exclude the use of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost kilograms at the end of the period of food restrictions.

A healthy diet, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just eating right amid the fad for diets is “unfashionable”, and PP (proper nutrition) is presented as a “PP diet for weight loss”.

Does PP help you lose weight?

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of passion for fast food, semi-finished products, an abundance of industrial sweets, PP helps to return to the basics of the diet, laid down at the genetic level. A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content, which is determined by the energy costs of each particular organism.

All sorts of food benefits of civilization, rich in fast carbohydrates and fats, supplements that stimulate appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, a proper nutrition system, excess weight does not accumulate. The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.

It is quite possible to lose weight on PP if the daily diet provides calories in a smaller volume than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce the calorie intake.

The best results are found in those who neglect proper nutrition before the diet and are overweight. The system is based on the replacement of high-calorie foods with low nutritional value with healthy foods and the exclusion of "snacking". However, PP does not imply a sharp restriction on portions and volumes of food, so you should not get carried away replacing a harmful hamburger with a whole trout.

When following the rules and calculating the calorie content of the PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Are there any benefits to PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body's needs in both nutrients and vitamins and minerals.

The diet can also include foods and dishes that help meet the increased needs for certain substances, masquerading as a desire to eat "junk" food. Researchers have proven for a long time that cravings for certain types of dishes and products do not always mean a lack of trace elements contained in these dishes. So, for example, the love of carbonated drinks does not indicate a lack of carbohydrates, but masks the insufficiency of calcium intake with food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing products allows you to saturate the body with essential trace elements and prevent "breakdowns" from the diet.

Diet "proper nutrition": lose weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of a healthy diet, on the contrary, they are mainly based on them. Some of the principles need to be adjusted according to the characteristics of the body and new research in medicine and nutrition, but this diet allows for minor variations and can be adapted to the needs of a particular person.

PP principles:

• the exclusion of convenience foods, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the right ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
• salt restriction;
• daily after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
• dishes are steamed, baked, boiled, stewed. Fried food is prohibited;
• a fifth of the diet consists of fresh fruits and vegetables;
• almost completely exclude fast carbohydrates, replacing them with slow products: cereals (not instant), bread (whole grain or wholemeal flour), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
• the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied daily per 1 kg of weight;
• the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
• carbohydrate dishes are distributed for intake in the first half of the day, protein - in the second;
• the use of only polyunsaturated fats is recommended: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
• meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
• dishes from potatoes and pasta are not combined with protein;
• you should eat at the same time, without accompanying activities (watching TV, playing games on the computer, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves full meals with adherence to the principles and the exclusion of harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for weight loss for a week

With proper nutrition, the menu for a week for the purpose of losing weight is compiled based on the parameters and characteristics of a person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Diet adaptation

Depending on the goals and possibilities, the menu can be compiled by changing the products to the appropriate ones in terms of calorie content and composition, supplementing and excluding dishes of individual choice.

How long does a diet with proper nutrition last?

This diet does not imply a time limit. When moving from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of reaching the desired body weight, one should not return to the previous style of eating, the nutrition system for this diet makes it easy and enjoyable to adhere to its rules throughout life.

Medical dietary restrictions

There is no diet that is appropriate and "right" for everyone and everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

To bring the figure in order and at the same time not to starve is quite real. A well-thought-out balanced proper nutrition and a menu for a week for weight loss will help, which implies a diet of 1500 kcal per day. And to be more precise, calorie corridor - from 1400 to 1500 kcal.

The same opinion, judging by the test, is shared by most of our readers.

Why exactly 1400-1500?

In general, such a calorie content is not a panacea, as we know, everything is individual and depends on height, weight, age, lifestyle and gender. The older, shorter and thinner a person is, the fewer calories you need, and vice versa.

Usually, this rate is suitable for a girl of average height, middle age, with a body weight of 60 to 80 kg, subject to a couple of light workouts in the gym.

How much weight can you lose and how fast?

The biggest issue is the numbers.

If you don’t mow, follow the drinking regime and go strictly according to plan, then I guarantee you will lose 10 kg in 3 months! Moreover, 10 kg of fat will go away!

Weight loss will look something like this: 2-3 kg in the first or second week, and then 300-400 g each next.

Yes, there will be jumps, there will be “plateaus”, but be guided not only by the scales - the volumes will steadily decrease!

A balanced menu of 1400-1500 kcal per day can also be used to lose 2-3 kg for some event. Of course, I don’t welcome this, but it’s still better than strict diets, after which there is a steady return to the previous numbers.

For example, now there are 3 weeks left until the New Year! And if you buy groceries right now and eat only what is on the menu, then you will definitely see minus 4-5 kg ​​on the scales on December 31.

But the most important thing is not even that! Already in 3 weeks of such a diet you will get used to it, It's not for nothing that they say that a habit is formed in 21 days!

Briefly about the principles of the pp-menu for weight loss

Once you understand the principle, get used to the multiplicity and volume of servings, you can make a continuation yourself.

The first day

Well, with the beginning of a new life!

Breakfast

Oatmeal with berries, cottage cheese, coffee or tea, of course, without sugar. Add stevia powder or liquid to oatmeal.

In general, stevia powder is an excellent sahzam that you can add to any dish. It has no calories, it is natural and quite saves when you want a sweet

Porridge is easy to cook: 3 tbsp. bring the flakes to a boil in a glass of a mixture of water and milk (50/50), add a little salt, mix, turn off.

Coffee \ tea, a piece of low-fat cheese, for example, suluguni (25% fat) - 30 g

KBJU: 357/15/9/56

Snack

Ingredients for 1 person take 2 times less!

KBJU: 250/16.7/18/3

Snack

Fruits (1 small each, grapes - 100 g): banana, apple, pear, grapes. You can make a salad of their fruit, or you can just eat it like that. Coffee Tea

KBJU: 259/3/0.6/60

Dinner

Buckwheat with (about 300 g of garnish and 100 g of gravy), cucumber or tomato.

KBJU: 305/21.5/5.2/44

afternoon tea

Sandwiches with pate (three loaves or slices of bread, each with 1 tbsp. pate), tea.

KBJU: 244/24/5.2/25.5

Dinner

(serving - about 300-350 g), a glass or fresh vegetables.

KBJU: 330/55/5.3/15.2

Total per day: Proteins 120g Fats 34.3g Carbohydrates 147.7g 1388kcal
B-G-U:
35% – 22% – 43%

Day #6

Let's start the day with a chocolate treat.

Breakfast

Banana-chocolate oatmeal (already prepared on the second day), coffee or tea, a piece of suluguni 30 g.

KBJU: 357/15/9/5

Snack

Salad of carrots (1 large), raisins (1 tbsp, pre-steam with boiling water for 10 minutes, rinse well), apples (1 large). We fill 2 tsp. sour cream (fat content 10-15%). Coffee.

KBJU: 231/4.5/2.7/47.4

Dinner

Buckwheat soup (you can take pearl barley, bulgur, brown rice, lentils - whatever you like) with meat. We cook in the same way as chicken with vermicelli, but without the egg. I advise you to cook again for a couple of days. A slice of bread with the same slice of low-fat cheese. Do not forget - a serving of soup is about 300-350 g!

KBJU: 405/38/8.6/45

Snack

Cottage cheese (150 g), mix a grated small apple, sprinkle with cinnamon. You can add any sahzam without calories. Green tea.

KBJU: 267/25.4/13.5/11

Dinner

Which is ideal for dinner - light, satisfying and tasty. A serving is 350 g, so you won’t be able to starve.

KBJU: 256/28/10.5/10.5

Total per day: Proteins 111g Fats 44.5g Carbohydrates 169.6g 1516kcal
B-G-U:
29% – 26% – 45%

Day #7

Weigh yourself before breakfast today! What is the minus on the scales?

Breakfast

Today there will be a protein breakfast again - an omelette with vegetables and cheese.

Let me remind you - take products 2 times less! Tea or coffee.

KBJU: 250/16.7/18/3

Snack

A variety of fruits that you can eat just like that, or you can make a salad. 1 small apple, banana, pear.

KBJU: 259/3/0.6/60

Dinner

If you cooked enough soup yesterday, then today we don’t cook dinner, but eat up what we have.

KBJU: 405/38/8.6/45

Snack

50 grams of any nuts - walnuts, cashews. Maybe peanuts.

KBJU: 275/13.2/22.6/4.9

Dinner

For the evening, I suggest stewing cabbage with chicken breast.

KBJU: 351/39/18/12

Well, aren't you hungry?

And how delicious!

As you can see, this is not an exemplary menu at all, but a very detailed one!

If you have any questions, please clarify, ask in the comments, I will answer within 2-3 hours.

Buying for the week

All of the dishes listed above are usually from affordable products that are not difficult to find on store shelves. To make it even easier for you, here grocery list for the week:

• chicken fillet - 1 kg
• low-fat sea fish (hake, pollock, etc.) - 1 kg
• chicken liver - 0.5 kg
• tuna in own juice - 1 jar
• low-fat cheese, preferably 2-3 grades to make it tasty. A couple of pieces of 100-150 g will be enough not only for you, but also for home
• any nuts - 200-300 g;
• vegetables - cabbage, onions, carrots, Beijing, a couple of cucumbers and tomatoes;
• fruits (apples, pears, bananas, grapes) - see for yourself here, if you take only for yourself, then 0.5 kg each. Not enough, better buy at the end of the week so that it is fresh;
• small piece of red fish.

You will also need cereals and pasta from durum wheat, oatmeal, milk, vegetable oil, spices and seasonings, cinnamon, vanillin, cocoa powder.

You will then see for yourself that this entire list of products will cost less than a regular meal for a week with sausage cookies. That is, you not only lose weight, become healthier and more energetic, but also save money.

Slimming diet for women

Women have always dreamed of a perfect figure, they wanted to look flawless and seductive, to have a slim figure and a proud posture. Today, the desire to be slim and beautiful still has not lost its relevance. For a modern lady, harmony is not only an end in itself, it is also an indicator of her self-sufficiency and success.

Probably, there are no such ways in which the fair sex would not strive to achieve this. They exhaust themselves with diets and starvation, work hard in gyms, sweat in baths and saunas, take dubious miracle pills, etc. Meanwhile, the secret of maintaining a slim figure lies in a certain lifestyle.

There are many methods that allow you to give the figure harmony. But the most important among them is proper nutrition. Whatever we do with ourselves, but if the diet is not balanced, and the diet is not developed, extra pounds will haunt us and treacherously stick out wherever possible. At the same time, it is important not only what we eat, but also how much. Knowing your own physiological needs, you can make a daily menu and try to stick to it. We must learn to love healthy food.

However, maintaining harmony does not mean that you have to deny yourself everything. On the contrary, a ban imposed on any products can result in very serious consequences, such as a decrease in the metabolic rate. A psychological “rebellion” on the part of the body is also possible.

The so-called universal nutrition system, long developed by nutritionists, is called a balanced diet, which everyone has probably heard of. Another thing is whether everyone imagines what it is.

Some rules of a balanced diet apply to everyone, others apply to certain groups of people and must be selected individually, because it is completely clear that a nursing woman and a professional athlete will have different needs, therefore, their diet will be different. Of the universal rules, the following should be mentioned:

1) the ratio between proteins, fats and carbohydrates in the composition of the products present in the diet should be as follows - 1:1:4. A significant proportion of carbohydrates is explained by the fact that we get more than 50% of the energy we need from them, and we are not talking about simple carbohydrates - pastries, sweets, sugar. This refers to complex carbohydrates contained in rye bread, wild and brown rice, buckwheat, etc.;

2) the diet should also include fiber - the so-called dietary fiber, which ensures normal digestion and excretion of waste products from the body, preventing them from lingering in the intestines. It is necessary that approximately 35 g of fiber be supplied per day with food. Its main sources are bran, whole grain bread, vegetables, fruits and seeds;

3) Calories received from food should be rationally distributed between breakfast, lunch and dinner. With three meals a day, they should account for 25-30, 50 and 20-25%, respectively. It is especially good if part of the calories is allocated for the second breakfast and afternoon snack, i.e. organize five meals a day. With fractional nutrition, it will be possible to forget about overeating and the feeling of hunger, since the longer the intervals between meals, the stronger the appetite, the larger the portion will be;

4) it is necessary to drink a certain amount of water per day, as already mentioned above;

5) the use of sugar and salt should be limited - the teeth deteriorate from the first, the skin and figure suffer, and the second causes fluid retention in the body and increases blood pressure, which cannot but affect the figure;

6) when reducing the amount of fat in the diet, one should not fall below a certain level, because without them fat-soluble vitamins will not be absorbed, there will be no material for building new cells. Recall that cell membranes are formed from cholesterol (a fat-like substance), which has recently been so ganged up on, although you should know that about 15% of this substance comes from fatty foods, the rest is produced by the body itself. But you should not get carried away with such food;

7) you need to eat more fresh fruits and vegetables, add them to cereals, casseroles and other dishes;

8) if it is impossible to completely give up alcohol, you should at least minimize its amount. This is important because this product is very high in calories. For example, 100 g of vodka contains 275 kcal;

9) you can not eat the same foods and dishes from day to day, so it is strongly recommended to diversify the menu. In addition, it is necessary to practice such methods of cooking as stewing, baking and steaming.

For an adult healthy woman, a balanced diet for 2000 kcal per week will be something like this.

Monday

Breakfast: oatmeal with 1.5% fat milk with 2 tsp. honey, an apple baked with cinnamon, 20 g of nuts, tea or coffee.

Lunch: 1 glass of kefir, 1 fruit of your choice.

Dinner: meat borscht, fish or chicken cutlet with garnish.

afternoon tea: 20 g dark chocolate, tea.

Dinner: boiled fish, fruit salad dressed with natural yogurt or low-calorie cream.

Tuesday

Breakfast: buckwheat porridge with chicken breast and tomato sauce, tea or coffee with 1 tsp. honey.

Lunch: 1 glass of natural yogurt, marmalade.

Dinner: vegetable soup, meat with stewed cabbage, a slice of bread, tea or compote.

Afternoon snack: 1 cup tea with oatmeal cookies.

Dinner: cottage cheese 1 tbsp. l. low-fat sour cream, 1 fruit of your choice.

Wednesday

Breakfast: omelette from 1 egg and 2 proteins, sauerkraut salad, a slice of bread with bran, tea or coffee with 1 tsp. honey.

Lunch: cottage cheese with 1 tbsp. l. low-fat sour cream and dried fruits.

Dinner: fish stew with rice garnish, vegetable salad of your choice (or vinaigrette), tea or coffee.

Afternoon snack: 1 glass of fruit smoothie, marshmallows.

Dinner: chicken or fish in sauce with steamed broccoli.

Thursday

Breakfast: muesli with milk or yogurt, fruit of your choice, tea or coffee.

Lunch: a hot sandwich made from a grain bun, cheese, herbs and tomato.

Dinner: chicken soup, beef goulash with buckwheat porridge, vegetable salad.

Afternoon snack: fruit salad with whipped cream, tea or coffee.

Dinner: stewed fish with a side dish of fresh vegetables or pasta.

Friday

Breakfast: milk rice porridge with dried fruits, tea or coffee.

Lunch: 1 glass of any fruit juice with cookies.

Dinner: borscht, mashed potatoes with stew, vegetable salad of your choice.

Afternoon snack: 1 cup cocoa, fruit of choice

Dinner: salmon steak, 1 glass of dry wine.

Saturday

Breakfast: cheesecakes with 1 tbsp. sour cream and 1 tsp. honey.

Lunch: fruit salad with whipped cream.

Dinner: ear, fish with any garnish, 1 glass of dry white wine.

Afternoon snack: 1 glass of citrus juice with cookies or biscuit.

Dinner: grilled meat, seasonal vegetable salad, 1 glass of dry red wine.

Sunday

Breakfast: cottage cheese casserole with fruit, tea or coffee.

Lunch: fruit salad.

Dinner: fried meat with a side dish of your choice, vegetable salad.

Afternoon snack: 1 glass of tomato juice with bread and cheese.

Dinner: stew with a side dish of wild or brown rice or potatoes, sauerkraut salad.

This is just a sample menu that you can focus on when making your own. You can also use other foods and dishes. The main thing is to remember that fatty and sweet foods and alcohol will not add harmony to the figure and health of the body.

It is difficult to find a woman who would be happy with her figure and would not want to lose 2-3 kg. In this case, a balanced diet is required. The main thing is to follow the principle that will help you lose weight or not gain extra pounds: fewer calories should come from food than the body spends in the process of life. In addition, you need to remember the nutritional value of food (ie, the content of proteins, fats and carbohydrates in it).

There are a few rules to follow when losing weight:

1. Even a balanced diet will not be able to satisfy the body's need for vitamins and minerals, since this is impossible with calorie restriction. Therefore, it is necessary to take vitamin and mineral complexes.

2. The use of carbohydrate foods is inevitable, as this is the main source of energy. However, simple carbohydrates are digested very quickly and are not accompanied by a feeling of satiety (this is what leads to diet failure). The choice of products containing complex carbohydrates is quite large: buckwheat, millet, brown rice, whole grain pasta, etc. Including them in the lunch and breakfast menu, you can avoid feeling hungry and, accordingly, overeating in the evening.

3. Protein food is necessary, especially if the diet is accompanied by physical activity.

It should include lean beef or lamb, chicken or turkey meat, fish, egg whites, 25% fat cheese, low-fat cottage cheese, fermented milk products, etc.

4. Fats must certainly be present every day in the form of either 2 tbsp. l. vegetable oil, or 30 g of any nuts.

5. A complete diet should include foods containing fiber. For this, 300 g of vegetables and the same amount of unsweetened fruits are enough. Restrictions apply to bananas, grapes, mangoes (they can be eaten until 2 p.m. and only by the piece).

6. Sweets can be replaced with 10-20 g of dark chocolate and 2-3 dates.

7. When losing weight, portion size is equally important.. You can replace the scales in this way: for porridge - a portion the size of a fist, for meat and fish - the size of a palm, for vegetables and fruits - with two fists, for bread - 2 slices, for milk and dairy products - 1 cup, for cottage cheese - 180 g (i.e. standard packaging).

The menu that should be followed when losing weight can be as follows.

Breakfast: oatmeal, 1 apple (pear), coffee with milk.

Lunch: 1 glass of kefir, 2 fruits of your choice.

Dinner: boiled fish with baked potato garnish, vegetable salad dressed with 1 tbsp. l. vegetable oil.

Afternoon snack: grated carrot salad with cream.

Dinner: chicken breast stewed with broccoli.

In order not to feel disadvantaged, once a week or 10 days you can afford to eat something that is not included in the recommended list, but will support psychologically.

During weight loss (and not only), it is necessary to refuse obviously harmful food, even if advertising says otherwise. These are chips, popcorn, salted nuts, any concentrates (soups, mashed potatoes), instant noodles, muffins, cakes and cream rolls, smoked meats, mayonnaise, fried foods. The rest of the products, including potatoes with bread and lard, can be eaten, the main thing is not to turn them into the basis of the daily diet.