Mushroom soup from autumn honey agarics. Mushroom soup from honey agarics - frozen, meadow, dried: a selection of recipes. Foam soup in a slow cooker

Basic principles of good nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutritional menu for yourself for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal: Nutrition should be varied, half of the total should be fruits and vegetables. Separate food. Reduce consumption of cereals, bread. Eat low-fat dairy products. Reduce your fat intake. Food should be predominantly boiled or steamed. Take vitamin tablets in winter and autumn. Sugar, salt, soda, confectionery should be present in minimum quantities. Drink about 2 liters of water (mineral and pure drinking). Drink no earlier than 20 minutes before and after eating. Minimize your alcohol intake.

Wed The basics need to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

1. The healthy diet menu should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. An important role in the healthy nutrition menu is played by cereals, which are very effective in the fight against excess weight.
3. Dairy products play an important role in the diet for weight loss, but with age, their use should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acids, the lack of which can lead to problems with skin, hair, and even the appearance of cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the weight loss menu is a guarantee of the intake of the necessary vitamins in the body.
6. For weight loss with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fat at all, even if weight problems are more than obvious.
7. With proper nutrition, the consumption of sugar, as well as sweets made on its basis, should be reduced, or better, completely excluded from the diet. Eventually they can be replaced with nuts, honey and fruit desserts.
8. For weight loss, you should also reduce the intake of salt, which contributes to the retention of fluid in the body, and this leads to edema.
9. Consumption of alcoholic beverages is categorically undesirable. They are very high in calories and are harmful to the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must be accompanied by physical activity. This does not mean that you definitely need to go to the gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, weight loss and proper nutrition will be ineffective.

BREAKFAST:
Oatmeal with blueberries and almonds. In terms of balanced nutrition, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle with cinnamon and a little honey. These foods are rich in nutrients, protein, and fiber.
Breakfast cereals (muesli or crunchy cereals). Add berries, yoghurt or milk and your full breakfast is ready!
Scrambled eggs with herbs or omelet with vegetables. This breakfast is perfect for those who like a hearty meal in the morning. In addition to feeling full, eggs will provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flaxseed oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the chopped fruit should be sprinkled with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Cottage cheese and fruits. Add any fruit to the low-fat cottage cheese to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
Hearty avocado salad: Chop a couple of avocados, add boiled egg and shredded cheese, and skip seasoning. Result: a lot of vitamins, high in calories and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour the mixture with 200-250 g of kefir.

Healthy breakfast for a slim figure number 1


Why not start your day with oatmeal? This healthy porridge leads in the amount of useful vitamins and minerals. You can add fresh or frozen fruits and vegetables to your oatmeal to add flavor to your oatmeal.

Just 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be obsessive, and a slender figure will be closer. Oatmeal is quickly absorbed, does not settle with an unbearable weight on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of porridge burning, you can use the express cooking method. It is necessary to pour the oatmeal with water and leave in the microwave for 5-7 minutes.
During this time, you will have time to do light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure №2

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product of those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure №3

Smoothie is a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
All vegetables that are combined to taste are suitable in a vegetable smoothie. Fruity is as easy as shelling pears.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And for satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure №4

An omelet is a breakfast that is unique in its characteristics. It has a lot of advantages: it prepares quickly, is varied in performance, tasty and healthy. To dream up with the taste of an omelet and add vitamin value to it,
vegetables such as broccoli, tomatoes, green peppers or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5

A delicious, beautiful and healthy breakfast for a slim figure is made from low-fat cottage cheese with berries and honey. If you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

You can diversify the taste of a curd breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure number 6

Homemade muesli is a real energetic healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Making muesli yourself is easy.
It is necessary to lightly fry the flakes in a pan or warm them up in the oven. This will add a pleasant scent and crunch.

And then it is enough to pour the flakes with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7

Fruit salad is a great start to the day. Any combination is welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill, energize and revitalize. True, for the sake of its preparation, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful slim figure, we think it is worth going to such a feat as translating the alarm clock back a little.

Healthy breakfast for a slim figure number 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and delicacy. However, you only need to choose chocolate that contains at least 70% cocoa. Otherwise, instead of being beneficial for a slim figure, all-bitter chocolate will accumulate excess weight on the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is also small.
You should not limit yourself at all to miniature sizes in an effort to quickly achieve a slim figure, because literally in an hour and a half you will have a desire to have a snack. And your task is to hold out after a cheese breakfast until lunchtime.

Healthy breakfast for a slim figure number 10

A small handful of nuts is perfect for a healthy breakfast for those who don't have time to cook one of the 9 recipes listed above. It must be remembered that nuts are very high in calories, so they should not be overused. But in a small amount, about 10 almonds, your body will receive a boost of vigor for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. A healthy breakfast, starting with a glass of orange juice, will help your stomach prepare to digest food. This nectar contains high amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat granola, rich in carbohydrates, rye and whole grain breads containing mineral salts, B vitamins and coarse fiber. The calorie content of various cereals ranges from 285 kcal (rice) to 330 kcal (pearl barley).

Fruits. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural foods contain many vitamins, minerals and dietary fiber, thanks to which this breakfast helps the intestines to function properly. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows them to be included in any diet for weight loss.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli contained in it help to strengthen the immune system. For breakfast, it is also important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are in a beneficial effect on the cardiovascular system: the inclusion of this valuable component in the healthy breakfast menu will avoid adverse surges in blood pressure throughout the day. Caloric content - about 400 kcal.

Coffee Tea. Tannin and have an exciting effect on the nervous system and help the body to wake up, while minerals and antioxidants increase the defenses. In addition to a healthy breakfast, you can drink green tea to improve your complexion. The calorie content of black coffee is 1-2 kcal, of tea - 3-5 kcal.

Marmalade, jam. The gelatin found in these healthy breakfast foods has a beneficial effect on the secretory function of the gastric glands. This breakfast helps to normalize the acidity level and provides a comfortable well-being for the whole day. Caloric content - about 300 kcal.

Eggs. This traditional breakfast food is a complete source of essential nutrients. Eaten eggs for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamins A, D and group B. Calorie content - 160 kcal.

WHEAT OUR
Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring occasionally. At the end of cooking, add butter, salt, sugar. Serve with jam, preserves, honey.

TOAST
Take bran bread (whole grain), cut into pieces (shape as you wish). In a deep bowl, combine eggs, milk and salt. Saturate bread in this mixture and fry in a skillet.

BREAD WITH PEANUT BUTTER
Toast 2 cereal loaves. Spread 1/2 tbsp on each of them. l. peanut butter. You can stretch the pleasure for a long time by eating bread with peanut butter. Because this oil has incredible taste and aroma.

RICE WITH SMOKED FISH
In Victorian times, it was customary in England to serve breakfast kedgeree - rice with smoked fish and eggs. If you prepare in the evening - a very quick Sunday breakfast.

OAT WITH PEANUT BUTTER
Prepare oatmeal, add 1 medium banana, diced. Top with 1 tbsp. l. melted peanut butter. Very tasty, and most importantly - fast.

MUESLI
Take muesli, cover with cream (regular or soy milk).

BUCKWHEAT
Boil buckwheat with boiling water in a thermos, leave overnight. In the morning, a warm and healthy breakfast is ready!

Egg-based breakfast recipes

EGG SANDWICH
Shake 2 eggs, add 1 tsp. ground red pepper. Fry in a pan. Cut the bun into 2 pieces, brown the slices. Place the scrambled eggs between the halves. This quick-to-make sandwich is a good source of protein.

Omelette with bacon
Shake 4 egg whites, add 50 g grated cheese and 1 slice of bacon. Fry in a pan. After such a meal, you will feel full for a long time.

ROLLS WITH EGG AND CHICKEN
Make scrambled eggs with 2 egg whites. Cut the finished chicken breast into strips. Put everything on a sheet of pita bread, add the chopped tomato and roll into a tube. This dish is low in calories and at the same time nutritious.

BREADED EGGS
Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. The toast can be dipped in the yolk.

OMELETTE ON CHEESE LAMINATE (OVEN)
Put cheese, cut into pieces, on the bottom of a baking sheet or deep frying pan so as to cover the bottom. Put tomatoes cut into slices on it. Beat eggs with milk and add the previous ingredients with this mixture.
Then put in the oven. It turns out an airy omelet with a cheese "crust" at the bottom and juicy tomatoes inside. Very tasty!

ROLLS WITH OMELETTE
Delicious and nutritious breakfast. Make a thin omelet with 1 or 2 eggs and milk. And then wrap it in pita bread. You can also add any lightly stewed vegetables as a filling.

Microwave breakfast recipes

MORNING SANDWICH
Microwave the hamburger bun and cut it in half. Put a piece of soft cheese on one half, sprinkle with chopped herbs, top with sauce or vegetable oil and cover with the other half.
You can take this sandwich with you to work - it's a great alternative to the Poppy sandwich.

BAKED APPLE WITH CINNAMON
Add granola and some cinnamon to the finely chopped or grated apple. Put in the microwave for 2 minutes - and breakfast is ready! This dish is very healthy, and cinnamon gives it a special spicy aroma.

EGG PROTEINS WITH SPINACH
Take 3 egg whites, add 1/2 cup thawed spinach to them, salt and pepper to taste. Cook in the microwave for 2 minutes. If boiled potatoes are served as a side dish, the breakfast will be more satisfying.

ROLL WITH TOMATOES AND CHEESE
Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a cereal bun. Cook in the microwave until the cheese is melted. This dish is prepared in a matter of seconds and combines grains, dairy products and vegetables.

Breakfast recipes with the magic blender

SOY SHAKE
In a blender, blend until smooth, 1 cup freshly squeezed orange or pineapple juice, 100 g tofu cheese, and 1/2 cup fresh fruit. After exercising in the morning, this breakfast is simply great!

YOGHURT CITRUS NECK
In a blender, combine 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. sprouted wheat and 1/2 cup of crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK-FRUIT COCKTAIL
Whisk in a blender 1 cup chopped fresh fruit and / or berries, 2 cups low-fat milk, 100 g vanilla pudding, and 1 cup crushed ice. Pour into 4 bowls and serve immediately. Carbohydrates, protein and fiber are great for satisfying hunger and providing you with energy for half a day.

Fruit breakfast recipes

BANANAS WITH NUTS
Cut the bananas into slices and add ground or chopped hazelnuts, season with sweet syrup or jam "juice".

FRUIT SALAD
For me personally, this breakfast will not work. I will stay hungry. But if you prefer to divide breakfast into 2 meals, just like the French, then feel free to make a fruit salad. Ingredients of your choice.

Recipes for a quick and easy breakfast

OAT, FRUIT AND SOY MILK
Microwave oatmeal, add berries to it, and pour yourself a glass of soy milk. A great option for those who are always in a hurry.

YOGHURT WITH APPLE JUICE AND FLAKES
In a bowl, combine 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Refrigerate overnight. Add 2 tbsp before serving. l. ready-to-eat oatmeal
flakes. Cooking in the evening can save you tons of time in the morning.

BREAD WITH YOGHURT AND STRAWBERRY
Spread yogurt or whipped cottage cheese on the crispbread and top with the strawberries.

Cottage cheese with melon
Put 1 glass of cottage cheese in half a small melon. Sprinkle some peeled sunflower seeds on top and sprinkle with honey. The best choice for those who cannot eat heavy food in the morning.

APPLE ROLL
Put on a sheet of pita bread a finely chopped half of an apple, 2 thin slices of cheese, sprinkle with 1/2 tsp. sugar and a pinch of cinnamon. Wrap in a roll. Cook in the microwave for 30 seconds. You can replace sugar and cinnamon with pieces of meat.

VEGETABLE Fritters
You can make vegetable fritters by adding grated carrots, potatoes, pumpkin, or courgettes.

Curd based recipes

CURD MIXTURE WITH GREENS
Mix soft cottage cheese from the pack with chopped herbs, and spread the ideas on toast.

COTTAGE CHEESE CASSEROLE
Take 2 packs of cottage cheese, 4 tbsp. l. no top sugar, 2 eggs, tbsp. l. decoys. Combine all ingredients, place in oiled microwave ovenware, bake on normal setting for 10 minutes. Do not remove from the oven for another 10 minutes - until fully cooked. I want to take note of this recipe!

CHEESE WITH SOUR CREAM AND DRIED FRUITS
This breakfast recipe is super quick and versatile. Have cottage cheese, dried fruits, nuts, jam and frozen berries on hand at your home. The flavor of this dish will vary depending on the filling.

SYRNIKI
Cheesecakes are made very quickly. I just adore them and sometimes I allow myself this toasted recipe. Take for them 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. Combine cottage cheese with eggs, salt and sugar in a deep bowl (you can add baking powder),
and then add flour and continue stirring.
With a tablespoon dipped in water, pick up the curd mass, roll in flour on all sides and form a round or oval meatball. Fry in a pan on both sides. Serve with berries, sour cream.
You can also put pieces of cheese into the pancakes: it melts inside - it's very tasty!
Sunday breakfast recipes
On Sunday, you can cook something new. These dishes take longer, but the results are worth it.

POTATO WITH EGG
Combine bacon slices with chopped green onions and microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Season with salt and pepper, cover with egg and bake for 1.5 minutes. Sprinkle with 1 tbsp. l. grated cheddar cheese.
Serve with orange wedges. Add 1 more egg and more bacon for a delicious dinner.

SPICY OMELETTE WITH CHEESE
Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a greased skillet, sprinkle with 2 tbsp. l. grated cheese. Cook for 5 minutes. Serve with tomato salad. The cheese makes the omelet very satisfying, and the chili makes it spicy.

OAT BRANCAKES WITH BERRIES
This breakfast recipe is very healthy. Knead the pancake dough, but use oatmeal instead of wheat flour. Add 1 cup blueberries or other fresh or frozen berries. Cook in a skillet with a little oil. Serve with melon chunks. Put the remaining dough in the refrigerator and cook the pancakes the next morning.

lunches:

Healthy foods for lunch
Buckwheat... Buckwheat is included in the list of useful foods due to the high content of iron, magnesium, calcium, iodine and other trace elements valuable for human health. Porridge from this cereal replenishes the reserves of organic acids (oxalic, citric) and vitamins of group B, P, E in the body. Caloric content - 310 kcal.

Brown rice.This cereal is useful for lunch due to the high content of fiber and complex carbohydrates in grain casings, as well as the complete absence of fat. Caloric content - about 300 kcal.

Fresh vegetable salads. Such dishes are low in calories (only 150 kcal due to the fat component - vegetable oil or sour cream) and at the same time are nutritious: their benefits for the body lie in a variety of vitamins and minerals: potassium, phosphorus, magnesium and others.
An important component is vegetable oil (flaxseed or olive): it lowers cholesterol levels, strengthens the walls of blood vessels.

Durum wheat pasta. An important source of fiber, these baked goods are very satisfying and do not contribute to the accumulation of fat. The benefits of pasta are also in a large amount of folic acid, which is involved in the work of the female reproductive system and improves the absorption of iron. Caloric content - 320-340 kcal.

Potato.The root vegetable is rich in vitamins C, groups B, D, E, K, as well as many trace elements: potassium, iron, phosphorus. Served baked, potatoes normalize the cardiovascular system and metabolism. Caloric content - more than 80 kcal.

Whole grain or wholemeal bread. In addition to being rich in fiber and complex carbohydrates, these cereals are also rich in orthophenol, a beneficial antioxidant that prevents the development of cancer cells in the human body. Caloric content - 180-190 kcal.

A quick sandwich.
Remove two thick slices of wholemeal bread, spread with butter and add one of the following toppings:
- tuna and cucumber mixed with low-calorie mayonnaise,
- chicken salad,
- baked vegetables,
- ham and tomato.
Use a different type of bread and rolls every day to avoid getting bored with these sandwiches.

Baked jacket potatoes
Our hearty favorite. Microwave 1–2 large jacket potatoes for 4 minutes and serve with canned beans in tomato sauce, vegetable goulash, low-calorie cabbage salad or minced meat fried with chili sauce.

Soup
A large bowl of soup with crispy bread is a lovely lunch. Vegetable soups are generally healthier than pureed soups.

Pasta
Who can refuse a plate of pasta with a little sauce. Italians serve pasta without tons of sauce, so they can appreciate the taste of the pasta itself. And you can pick up the sauce with wholemeal bread - you will lick your fingers!

Risotto
Like pasta, rice is a healthy base for a meal. You can add whatever you want to the risotto pot - mushrooms are a classic choice, but don't forget beans, asparagus, peas and mint, or just a handful of fresh herbs.

Couscous
Another cereal that goes well with vegetables. Drizzle with freshly squeezed lemon juice and serve with baked vegetables for a delicious, light lunch. Plus, as an added benefit, couscous can be cooked in minutes.

If you decide to lose weight, then try to adhere to the following recommendations for your lunch meal:
The beginning of lunch is vegetable (but not fruit!) Juice. If you do not have the opportunity to turn on the juicer every time, it does not matter, you can do with the packaged one.
It can be tomato, pumpkin or other vegetable juice, or any vegetable mixture. If there is no juice, then drink a glass of pure water or weak black or green tea without sugar.
Yes, that's right, tea should be drunk before lunchtime, and not after, as we are used to.
Vegetable salad you can afford a large plate. only it should be just a salad of non-thermally processed vegetables.
Add spices, seasonings, apple cider or balsamic vinegar, lemon juice, soy sauce, and olive oil to enhance the taste.
With a low calorie content, a large portion of lettuce perfectly saturates due to the volume and beneficial properties of fiber.
For the second course, we choose baked meat (beef, veal, lamb, chicken breast, turkey without skin is suitable from poultry), or fish (preferably seafood). Great if you are used to steam cooking.
If you can't force yourself to eat steamed meat and fish, then switch to stewing or other ways to properly prepare food. And remember that if you are determined to lose weight, then a portion of hot for lunch should not be larger than a deck of cards.
When you reach the desired parameters, you can slightly increase the portion, although by then this will no longer be needed.

Dinners:
Healthy foods for dinner

Fish, lean white meat... A healthy dinner should contain a minimum of compounds that are difficult to digest. Low-fat meats and fish serve as a source of animal protein, many minerals (potassium, phosphorus, iron) and vitamins, especially group B.
A healthy dinner can include stewed, boiled or baked dishes, which retain important amino acids and nucleoproteins for the body. The calorie content of lean fish is 80-100 kcal, lean meat is 150-200 kcal.
In addition to the fact that meat is a source of protein, which is a structural element of all organic tissues, it is also a storehouse of minerals such as iron, phosphorus, potassium, as well as almost all vitamins (a huge content of B vitamins).
If you prefer fish, then your body is saturated with potassium, calcium, magnesium, phosphorus, amino acids. To preserve the maximum amount of nutrients, fish or meat, try to cook by boiling, stewing, baking or steaming; it is better to avoid these products in fried form (especially for dinner).

Steamed or boiled vegetables. Heat treatment of plant foods allows for easier absorption of fiber and fiber. You can add low-starch vegetables to your healthy dinner list. Cucumbers, tomatoes, herbs, cabbage,
radishes and onions contribute to the complete breakdown of animal proteins, so they are well suited as a side dish for meat dishes. The calorie content of fresh vegetables and vegetables cooked without added fat is the same.
It's no secret that vegetables are high in vitamin C, beta-kerotene and folic acid, and they are also a source of potassium. Vegetables such as cucumbers, cabbage, onions, radishes, tomatoes and greens (low in starch) aid in the digestion of animal proteins and go well with all foods.
Vegetables containing starch: potatoes, carrots, pumpkin or beets, should not be combined with meat dishes, it is better if it is sour cream.

Seafood. The healthy dinner menu can include dishes from squid, crabs, mussels, shrimps, etc. Seafood saturates the body with iodine, vitamins C and B12. The benefits of lobster meat served for dinner are in a large amount of valuable trace elements: copper, zinc and potassium.
The list of healthy foods is complemented by seaweed, which is rich in vitamins A and E, folic and pantothenic acid.
All our favorite: squid, shrimp, crabs, lobster and mussels, light and healthy. Shrimp, for example, is very rich in iodine and vitamin B12. Squid are a source of vitamins C and group B, and their meat also contains substances that contribute to the normalization of digestion processes. Lobster meat is high in copper, potassium and zinc.
Crab meat is rich in polyunsaturated acids essential for cardiovascular health. Mussels are a source of selenium, sodium, calcium, potassium, iodine, cobalt and boron. Also, seafood can be safely attributed to seaweed, rich in vitamins A, C and group B, as well as many minerals.

Low-fat dairy products. In the evening, it is very important to include in the healthy dinner menu easily digestible foods that normalize bowel function. Cottage cheese, yogurt, kefir contain a large number of probiotic cultures - live lactobacilli.
These microorganisms help to restore the natural intestinal microflora, thereby ensuring a reliable and well-coordinated functioning of the immune system. In addition, a glass of kefir included in dinner or a serving of yogurt becomes a source of calcium and animal protein, which are easily absorbed under the influence of lactobacilli.
The calorie content of low-fat kefir is only 29 kcal, fruit curd or yogurt - 110 kcal.
cottage cheese, yogurt, cheese. All of them are irreplaceable sources of calcium and phosphorus. Eating them in food contributes to the saturation of the body with vitamins A, D and B9.

Here are some healthy dinner solutions for your slimmer figure and health benefits:
Chicken liver stewed with mushrooms and onions without oil;
Pollock baked in foil with herbs and lemon juice, and cabbage salad with herbs;
Steamed minced chicken cutlet with canned peas;
Turkey breast with vegetables and herbs in a pot (no oil added).

Standard post-strength fitness dinner
We take 150-200 grams of chicken breast or 200 grams of any seafood. We simmer in water or cook in a double boiler (pre-cut the chicken into strips). "Meanwhile" the meat is being stewed, boil green beans, broccoli or cauliflower in slightly salted water for about 200 g for one dinner.
At the end, heat 1 tablespoon of olive oil in a frying pan, add dried rosemary, parsley, or dill (if we are cooking seafood) and lemon juice to it, heat for 30 seconds. We put the "ingredients" in a plate, mix the meat and vegetables and pour over the sauce made from oil, spices and lemon juice.

Light Fitness Dinner After Strength Training
For 150 g of low-fat cottage cheese, take 1 tablespoon of low-fat kefir and 1 baked small apple. Grind all the ingredients in mashed potatoes with a blender, sprinkle with cinnamon. You can replace the apple with a pear or 1 ripe peach. The main thing is not to add sugar or honey.

Salads for those who are not yet exercising or are resting today.
"Nautical" For 1 serving: half a can of washed seaweed, 100 g of shrimp, 200 g of cherry tomatoes, 1 teaspoon of soy sauce, 1 teaspoon of sesame oil. Cut the seaweed together with the peeled shrimp as finely as possible. Cut the tomatoes in half, mix, season with sauce and sesame oil.

"Green winter" For 1 serving: 1 baked apple, 100 g of boiled green beans, 1 tablespoon of yogurt 1-3% fat, a pinch of cinnamon. Mix the apple together with yogurt and cinnamon with a blender into a homogeneous mass, season the green beans with the resulting sauce. You can add any greens.

And, finally, everyone's favorite kefir can also be refined and turned into a delicious diet dish:
Option 1: mix a pinch of finely chopped greens with a quarter spoon of sea salt and a glass of kefir. Option 2: beat 1 glass of kefir with a ripe pear, a baked apple (peel and remove the core) or a handful of any berries, and add half a teaspoon of cinnamon instead of sugar.

And this is roughly how you can compose a PP menu for a week

All those who have ever thought about losing weight are faced with a painful choice of those very "right" products. The market is littered with tons of products, supplements and weight loss products that are guaranteed to deliver amazing results in just one day. And what actually helps: therapeutic fasting, separate or balanced meals, a "half" diet or a diet a la Atkins, where only the number of carbohydrates is limited? Proper nutrition for weight loss, what should it be?

All of these diets have one thing in common: they offer a specific meal plan, following which, you will lose the promised number of kilograms. You've seen the labels of these drugs and fat burning products, which depict a usually thin and sexless person, and next to him are the calorie numbers and how much you will lose them without doing anything. Sounds tempting ?! Unfortunately, most of these "good" eating plans are associated not only with inhibitions, but often with health risks. Therefore, it is not surprising that the effect of such diets does not last long and the boomerang principle often works.

With such an overabundance of all kinds of nutritional plans and diets, which unanimously promise rapid weight loss, it can be very difficult to form a clear idea and understanding of all the intricacies of the process of losing weight and its effect on the human body. Are carbohydrates bad? Give up fat completely? Are sweets banned altogether? These are just some of the questions you can answer to help you choose the diet plan that's right for you.

Video - How to eat to lose weight, remove the stomach and sides? A beautiful figure without breakdowns.

Choose the Right Nutrition for Long-Term Weight Loss

Anyone who wants to maintain weight and the effect of losing weight for a long time must change their daily diet forever (or at least for the time when you are going to be at the desired weight). Although with the help of some radical diet you can lose 5 kg in 14 days, after a while you will start eating again as usual, and all the lost pounds will return to their favorite places: hips, stomach, buttocks. These fast diets know only two words: "cut" and "eliminate", and this is a wrong and unacceptable approach for the normal functioning of the human body. Hence symptoms such as fatigue, headaches, and bad mood.

In addition, with rapid weight loss, you lose mostly liquid, but not fat. If the body is limited in the intake of protein, the situation will worsen even more, since it will quickly react to this decrease and begin to pump it out of valuable muscle mass for energy production. And muscle mass is autogenous fat burning ovens, who should not suffer in the process of losing weight. Even at rest, they themselves consume energy. Consequently, less muscle mass - decreased basal metabolic rate... When, after finishing the diet, you return to your usual diet, weight gain cannot be avoided, therefore choose healthy food for weight loss.

Output: Those who do not give their body time to gradually lose weight will gain it again relatively quickly and do the wrong thing. Rather than relying on the promise of miracle cures and weight loss diets, it's worth creating a long-term diet plan with the initial goal of supporting your body as you lose weight and then maintaining the weight you have achieved.

Tips for Choosing a Weight Loss Meal Plan

Anyone looking to lose weight must burn more calories than they consume. This rule sounds so simple because, in fact, it is. In theory, all these endless restrictive diets are unnecessary at all. This is most likely the reason why not NOT ONE DIET that is guaranteed to work. You can eat whatever you like, just remember that if you consume more calories than you burn, weight gain will begin.

There is no one-size-fits-all meal plan for weight loss, and that's great in my opinion. After all, each of us has different taste preferences for food. But in order to lose weight, the meal plan must ultimately have negative calorie balance.

When looking for the right meal plan, your goal should be long term diet because only those who can get used to the new diet will be able to control their weight on a consistent basis. Otherwise, you should expect a swing effect.

The diet plan is extremely useful especially at the beginning of the diet, because you do not have to wonder what to cook today, and the options for weight loss menu are very diverse. The likelihood that your habitual or unhealthy foods will be included in your diet for weight loss is extremely small. Ideally, you need to make a plan for the weekend. for the whole next week.

Another advantage of the meal plan is that throughout the day and strictly at certain times the body receives all the necessary nutrients that he needs. At the initial stages of getting used to it, I recommend making a schedule of proper nutrition for weight loss, which will stimulate you to do everything on time. Thus, you can prevent the onset of symptoms of exhaustion and ravenous appetite. During meals, you need to eat as much as you need to get full, otherwise malnutrition can lead to the fact that you will break down in the end, as the cravings for food will be overwhelming.

Many people are mistaken when they think that the less they eat, the better the result will be. However, the truth looks very different, when a person gets few calories from food, his body slows down the metabolic rate to save energy. In the early days of the diet, you will lose a few pounds through water and muscle mass, but not through fat. In order to break down fats, the body needs colossal energy expenditures, the only source of which is enough food. A healthy diet for weight loss should be your priority choice.

Meals and times

How to start eating right and how to lose weight on the right diet? The beginning is always difficult. Changes in your diet are always associated with changes in your taste preferences. Eating quick meals during your lunch break, snacks between chips and sugary snacks in front of the TV make it even harder to lose weight.

The meal plan is also designed to make the habituation phase as comfortable as possible for you, since the first days and weeks are the most difficult. The good news is that the body quickly gets used to the new diet, and the process of losing weight is much easier.

How many times a day to eat during a change in diet, you decide for yourself. This can be three large meals or five small meals. I personally recommend three large meals, because in order to achieve the desired weight, you need to eat well. The more often you eat, the smaller your portions should be to stay within the recommended daily calorie intake. This is the main disadvantage of frequent meals. It is also important to eat a satisfying meal so that you do not have time to get hungry between meals. Low-calorie bars can be consumed.

Another advantage of three meals a day is that the body has ample time to metabolize and digest. Between meals atequal insulin and blood sugar the process of burning fat decreases and starts.

Home breakfast- the basis of all meals, it plays a decisive role. In the morning, the body needs enough energy to start the day successfully. Carbohydrates such as muesli, bread, rolls and fruits, warm up the metabolism and give the body the necessary energy boost.

Balanced food for lunch... It's just that lunchtime isn't usually the time to think about food properly. Many people eat in a cafe, in a restaurant, or take something to take away. Rather than ordering yourself something fatter like fries and sausage with curry sauce, for example, opt for the healthy alternatives like fried potatoes, rice with chicken breast, or tuna salad with bread. You might even treat yourself to a sweet dessert, but then you'll have to cut back on carbs at your main meal.

In the evenings food should be rich in protein that will allow the body to effectively break down fat at night. Carbohydrates such as bread, pasta, rice, potatoes, sugar, and fruits should be avoided in the evening. Instead, you can include lean meats, fish, cheese, cottage cheese, tofu, and salad and vegetables on your menu.

The less the product has undergone any processing, or rather, the more natural the food, the better it is for weight loss. By doing so, you will rid yourself of hidden calories and sugar, unhealthy additives and fat.

Whoever eats well during the main meals feels confident between them. The constant desire to chew or eat something should be abandoned. This also applies to high-calorie drinks. Instead of cola, lemonades, dairy drinks, high-calorie coffee and sugary juices, choose water, unsweetened tea and black coffee, thereby you will save yourself from excess calories and speed up the process of weight loss! Below we have compiled an approximate menu of proper nutrition for a week for weight loss, which you can take as a basis.

Healthy food plan for weight loss: a sample menu for 1 week

Below is the approximate meal plan for weight loss for a week. This is just an example, since an individual meal plan always depends on personal calorie needs and health conditions, and the presence of diseases.

Monday Thursday

Monday	Tuesday	Wednesday	Thursday
Breakfast
100 g. Muesli (without sugar) 2 tbsp wheat bran 1 apple 1 banana 250 ml soy milk (810 kcal)	2 slices whole grain bread. flour 1 spelled bun 25 g. Plums. butter 20 g jam 1 apple (706 kcal)	8 pp. corn flakes (sugar free) 4 pp. oatmeal 20 g raisins 1 pear 250 ml orange. juice (544 kcal)	4 slices crunch. loaves 1 roll 25 g. Plums. Oils 2 tsp nuts. nougat 2 tsp jam 75 g of grapes (680 kcal)

Dinner
Salad with omelet and herbs Ingredients for the salad: 150 g lettuce, 1 tomato, 1 pepper 1 carrot, vinegar and oil salad dressing For omelet: 1 egg, 1 tbsp cottage cheese, greens 150 g fruit yogurt (3.5% fat) (388 kcal)	Turkey breast sandwich 1 roll 1 tsp margarine average bold, lettuce leaves, 50 g smoked turkey breasts, 1 hard boiled egg, cut into slices 1 tomato Dessert: 150 g chocolate pudding (461 kcal)	Ribbon noodles with spinach 200 g spinach leaves (can be frozen), 125 g noodles 1 onion 1 clove of garlic 2 peppers: yellow and red, 50 g young cheese (20% fat) 40 g goat cheese salt, pepper (715 kcal)	Jacket potatoes with cottage cheese 300 g potatoes (preferably not boiled), 200 g fat-free cottage cheese, 1/2 bunch of chives 1 tsp Cumin seeds, 3 pp. mineral water with gas, salt, pepper (367 kcal)

Dinner
Fish with curri and vegetables 150 g fish fillet, 200 g eggplant, 2 tomatoes, 1 small onion 1 clove of garlic 1 tsp oils, 1 tsp curri powder, 1 s.l. parsley, salt, pepper (393 kcal)	Cauliflower salad with salmon: 250 g salmon fillet, 1/2 cauliflower 1 tsp a cube of vegetable broth, 2 pp. wine vinegar basil leaves, 2 pp. oils, salt, pepper (403 kcal)	Chicken breasts with paprika: 2 chicken breasts, 2 red peppers 2 small onions, 2 cloves of garlic 150 ml. chicken broth, 1 sprig of rosemary 1 s.l. olive oil, 1/2 tsp hot red pepper, salt, pepper (368 kcal)	Pork medallions withred beet 200 pork fillets, 1 shallot 200 g of boiled beets, 100 ml of magnesium milk (7% fat), 1 s.l. oils, salt, pepper (462 kcal)

Friday - Sunday

Dinner

Fried rice: 60 g jasmine rice 100 g chicken breast 100 g green peas (frozen) 3 shrimps 1 s.l. Oils 1/2 tsp turmeric powder 1 clove of garlic 1 s.l. soy sauce 1/2 tsp turmeric powder 1/2 tsp sambla some lime 40 g beans mung (709 kcal)

Soup with carrots and potatoes: 50 g hunting sausages 1 onion 200 g potatoes 200 g carrots 1 tsp butter 350 ml. vegetable broth ground nutmeg pepper fresh parsley leaves (471 kcal)

Pizza on pita bread: 1/2 lavash 1 s.l. tomato paste 50 g dried tomatoes 1 clove of garlic 2 tomatoes 1 pepper 2 mashed juniper berries 100 g mozzarella 2 tomatoes 1 s.l. olive oil salt pepper basil leaves (722 kcal)

Dinner

Scrambled eggs with mushrooms: 3 eggs 2 pp. low-fat milk (1.5%) 1 s.l. oils fresh parsley 100 g lettuce 1 s.l. balsamic vinegar 1/2 tsp Mustard pepper (393 kcal)

Steak with cucumber salsa: 150 g beef fillet 1 pickled cucumber 1 spicy cucumber 1 gherkin some watercress 1 s.l. oils pepper (482 kcal)

Baked cheese 180 g. Cheese (9% fat) 150 g cherry tomatoes 3 green olives (pitted) 1 s.l. capers 1 tsp seasonings Harissa 1 clove of garlic 1/2 lemon 1 sprig of rosemary 1 tsp olive oil salt pepper (352 kcal)

Let's take a closer look at this menu for every day for weight loss. Most calories come from breakfast and lunch, since the body needs energy in the morning and at lunchtime for heat supply and good performance. It is not recommended to eat animal proteins for breakfast. In the morning, the body is not ready to work at full speed, so the combination of carbohydrates and proteins can lead to increase insulin production... At lunchtime, eating a balanced meal is not a problem as hormones responsible for energy and performance are quickly released during daily activity. Through this, the absorbed nutrients are quickly transferred directly into the bloodstream.

Dinner unlike lunch and breakfast, it is rich in proteins and contains a small amount of carbohydrates. The total number of calories in the sample menu for the day for weight loss varies 1,500 to 1,700 calories, which compared to most diets can seem very large.

The goal of a long-term dietary change is slow but constant weight loss, and not a slowdown in metabolism. Not a single dish in the above menu of proper nutrition for weight loss is difficult, recipes for their step-by-step preparation, you can easily find on the Internet. There you can also find other recipes for weight loss and recipes for every day, which will undoubtedly please your taste. In order to speed up the process of losing weight, you need to rely not only on proper nutrition for weight loss, but also on physical activity.

We combine the menu of proper nutrition for weight loss with sports

The transition to a new diet should be inextricably linked with sports. This does not mean that you have to run to exhaustion or spend all your free time in the gym, just try move more throughout the day... Start simple: a bike instead of a car, stairs instead of an elevator, or a walk instead of a TV, this will burn even more calories. Try to include sports in your nutritional plan for your weight loss week.

I think everyone knows that now in Russia and in other countries there are a large number of overweight people. According to the Russian Institute of Nutrition, more than 60% of women and 50% of men after 30 years are overweight. In connection with this problem, there are many diets that scream at every corner: lose 10 kg per week, etc. Or: buy these pills, eat what you want, and lose weight. And people who do not know how to lose weight rush to all these calls.

As a result, sellers of expensive pills have enriched themselves, and the excess weight has remained the same. If you are reading this article, then it's time to pull yourself together and apply the right nutrition for weight loss.

Eating well is not a diet, as many people believe. This is not a temporary restriction of yourself, your beloved, in goodies in order to lose weight. Proper nutrition for weight loss is a system and principles, adhering to which you can not only lose weight, but also become more energetic, healthier, more active. The main conclusion is that you need to adhere to proper nutrition not for a week or a month, but for your whole life.

People in many spheres acquire various habits that help to live, and sometimes, on the contrary, interfere. The way you eat today is your habit, perhaps laid down in childhood. As my mother fed, as taught, so everything continues to this day. And if you have a problem with this habit, then you urgently need to get rid of it and change it to a good habit.

You can get used to proper nutrition, which will help you feel good all your life and maintain a normal weight, in 3 weeks. This is the minimum time that needs to be allocated to get used to healthy foods, to a new diet, to a new lifestyle. The first days you will be "broken", will be drawn to the usual products, but you do not give up.

And in 3 weeks you will easily look at the previously favorite sausage (cakes, chips, hamburgers, soda, fried meat - emphasize the necessary). What is the right diet for weight loss?

Proper nutrition for weight loss: basic principles

Well, are you ready to become slim and healthy? Then carefully study the principles of your new diet. Proper nutrition for weight loss requires quite a long study.

Water is the source of life

Life is unthinkable without water. You simply owe it to yourself to learn to drink enough water every day. This is the first step to weight loss and recovery that you need to take. An adult should drink 30-40 ml of water per 1 kg of his body weight every day.

For example, your weight is 60 kg, multiply by 40, we get 2.4 liters. If the weight is more than 100 kg, then multiply by 30 ml.

Children have different norms. Look at the table with children's norms. As you can see, children need more water than adults. Therefore, teach your children to drink enough and do not forbid them to drink food if they feel like it.

What do we consider water? Of course, ordinary clean water without gas. Also, this amount can include green tea without sugar, herbal decoctions / teas. And that's all. Soups, milk, juice do not count.

At the same time, it is important not just to drink water, but to drink it correctly. It is important to drink most of the water in the morning.

When a person wakes up in the morning, he is severely dehydrated, because at night he sweated, breathed, went to the toilet, that is, he lost fluid, but did not replenish it. Water your cells in the morning - drink one glass of water (250 ml) immediately after waking up in small sips.

Next, you need to drink 1 glass of water 15 minutes before each meal. Thus, the intestines "wash away", the excess mucus is washed off, the food is absorbed better.

Also, be sure to drink a small amount of water after each visit to the toilet. That is, the principle operates: if you lost fluid, you replenished it. During physical training, you also need to drink water in small sips.

Drink the rest of the water between meals in small sips. It is better to always carry a bottle of water with you - this is a very good habit. All my clients (who did not have kidney problems) started their path to proper nutrition by learning to drink water. At first, someone does not climb, they have to drink through force. But over time, you can't imagine yourself without water.

Also, many have a question: If I drink a lot, will I constantly run to the toilet? And I can't afford it with my work ... My answer is: the first 7-10 days, going to the toilet will really be more frequent. Further, the body will get used to water and will not excrete it in such an amount. A healthy person who drinks enough fluids should go to the toilet every 2 hours on average.

If it is not possible to run to the toilet often in the first days, then start drinking not all your norm at once, but gradually.

Another popular question: If I drink a lot, will I get swelling? The answer is: no, if you drink as I described above. On the contrary, if there were swelling, then they will go away within the first week. This has been tested on many of my clients who came with overweight and edema. When the body lacks water, it stores it. If there is enough water, then the excess reserves will go away.

If you still have questions - ask them in the comments!

Eat small and frequent meals

Everyone has heard this slogan. But few people do that. Most of the population has a hearty meal at home, and during the day they are content with snacks on the go. At best, he dines in a cafe or canteen. There is often no time for breakfast. Such a diet is guaranteed to lead to weight gain. Let this happen not at 20, but a little later.

Breakfast is a very important meal. You can't do without it. Now I will not dwell in too much detail on the importance of breakfast, I wrote a separate article about it. Check it out on. For breakfast you need to eat that will energize. This is porridge, you can dairy, or porridge with eggs (omelet) or meat.

There should be two snacks per day: morning and afternoon. For a morning snack (between breakfast and lunch), you can eat fruits (complex carbohydrates), fresh vegetables or vegetable salad with a boiled egg, a handful of nuts. For the second snack (between lunch and dinner) it is better to give preference (drink a glass of kefir, eat 100 grams of cottage cheese with herbs or curd casserole).

Lunch is the largest calorie meal. For lunch, you can have soup, for the second - a piece of fish, meat, poultry with vegetables. For dinner, you can no longer eat any carbohydrates while losing weight (that is, you can not eat cereals, pasta, bread). Dinner consists of two components: protein + vegetables.

There should be a gap of 3-4 hours between meals. Abstaining from food for too long leads to a drop in blood sugar levels and severe hunger. As a result, you are drawn to, which serve as the fastest source of glucose (sugar). And there is a high likelihood of overeating.

So, proper nutrition for weight loss should be based on a regimen. Each time adjusts to itself.

Protein product - meat, fish, seafood, lean poultry (chicken or turkey), soybeans, cottage cheese.

Replace bad foods with healthy ones

Everything is extremely simple here. Stop poisoning yourself with all sorts of nasty things with a bunch of chemical elements. Choose alternative natural foods. Remember, your body is not a cesspool where you can throw whatever your heart desires. Chemistry has the ability to accumulate in cells. This is a time bomb. If you ate chips and washed them down with cola today, nothing will happen. But after a certain amount of time of regular ingestion of such food, a malfunction will occur at the cellular level.

And any disease will certainly appear. It could be a stomach ulcer, liver cirrhosis, or cancer. And you cannot sue the producers of this so-called food. Have you noticed that the diseases are much younger now? Nowadays young people and children suffer from old age diseases. And why? We are used to shifting all the blame to the environment. But nutrition is more to blame.

Tell me if our grandfathers and great-grandmothers ate chips, crackers, store mayonnaise, ketchup, sausages, modern confectionery? No. Their food was natural. There is even a saying: cabbage soup and porridge are our food. And before, on such food, they grew up healthy and strong. Because the porridge was made from whole grains, not peeled and polished. Whole grains are a treasure trove of all nutrients.

And now, from early childhood, children eat all this "chemical" industry, which accumulates and accumulates. And if the mother decides to “please” the child with something useful, she will cook him porridge from white rice (in which there is nothing useful, only starch) or pasta from premium flour (the same story as with rice - there are zero benefits). And he will buy "children's" sausages in the store, which must be pinkish (pink color in sausages due to sodium nitrite - a cell killer).

We draw a conclusion - we read labels in the store and choose healthy products. If these are cereal products, they should be minimally refined. Rice - only brown unpolished (it is in the shell that the necessary nutrients are contained), pasta - only from durum wheat, and even better, second grade. Flour - only whole grain or buckwheat, oatmeal, corn, rye. Yogurt is only natural, without dyes and sugar (it is better to make it yourself).

Ban on "food waste"

Forbid yourself from buying foods that can hardly be called food. This is outright rubbish. This includes all industrial fast food, store sauces, smoked meats, soda, sausage. Also, remove from your life products made from white flour, purified of everything useful.

Naturally, proper nutrition for weight loss excludes most sweets and white flour baked goods from the diet.

In fact, you can cook delicious food from good products. For example, I occasionally bake pizza for my children, they love it very much. I make the dough without yeast, on kefir and cottage cheese. Instead of white flour, I put whole grain and a little oatmeal. I also add oat or wheat bran to the dough (bran is the best source, which is very necessary for losing weight and a healthy lifestyle). I use chicken breast (baked or stewed) and cheese as a filling. I make the sauce myself from tomato or tomato paste.

Thus, almost any recipe can be changed for yourself, replacing harmful products with useful ones.

Proper nutrition for weight loss - menu for a week

So we got to the most interesting thing. I will say right away - this is not a diet where you need to eat exactly as it is written. It's just a guideline where you can replace products with available ones. It is not necessary to cook something new every day. You can cook for 2-3 days at once and eat the same for 2 days. Eating well is about sticking to principles, choosing healthy foods, and preparing them with little or no fat.

In this table, I'll just write what are options for breakfast, lunch, dinner and snacks... The menu is designed for about 1200-1300 kcal. If you are actively involved in sports, then the portions need to be slightly increased. By clicking on the links highlighted in pink, you will see recipes for cooking.

Take lunch boxes from home to work if there is no café with healthy food nearby.

Breakfast	Snack	Dinner	Snack	Dinner	Snack
Fresh vegetable salad 250 gr. (Cabbage, beets, carrots, bell peppers, cucumber, tomato, lettuce), seasoned with lemon juice and 1 tsp. linseed oil + skinless chicken breast stewed 100 gr. + buckwheat porridge without oil 2 tablespoons	150 g	200 gr. + vegetable salad 250 gr.	Boiled egg + 1/2 grapefruit or orange	150 g + fresh or baked vegetables 200 gr.
Omelet from 1 egg and 3 egg whites + 200 gr.	10 almonds or 5 walnuts	Boiled beans with tomato 100 gr. + 100 gr. + fresh or stewed vegetables 200 gr.	Low-fat cottage cheese 50 gr. with apple, pear, peach or orange		Kefir 1 tbsp. (if you stay up late)
Low-fat cottage cheese 150 gr. + 2 kiwi	Fresh fruits 200 gr.	200 gr. + vegetables 200 gr.	Kefir 1 tbsp.	150 g + vegetable salad	Kefir 1 tbsp. (if you stay up late)
Whole grain oatmeal with milk 150 gr. + 50 gr. any berries	1 boiled egg	350 gr. + whole grain bread	100 g	Steamed or baked chicken cutlet +	Kefir 1 tbsp. (if you stay up late)
Buckwheat porridge with milk 150 gr. + 1/2 grapefruit	Boiled squid 50 gr. + fresh vegetables 100 gr.	Vegetable soup in the second broth 250 gr. + a piece of meat + a piece of black bread	Milk 250 ml	150 g + baked vegetables 200 gr.	Kefir 1 tbsp. (if you stay up late)
Natural yogurt 200 gr. + 2 fruits	Boiled turkey 50 gr. + fresh vegetables 100 gr.	Buckwheat porridge 0.5 cups + 100 gr. turkey + 200 gr. vegetable salad	Veal 30 gr. + vegetables 100 gr.	Fish, stewed or baked 150 gr. + vegetable salad 200 gr.	Kefir 1 tbsp. (if you stay up late)
Cheese 50 gr. + 1 tbsp. fermented baked milk + 200 gr.	Boiled fish 50 gr. + kiwi 1 pc.	200 gr. + boiled cauliflower 100 gr. + Suluguni cheese 30 gr. + rye bread 2 pcs.	Chicken 30 gr. + vegetables 100 gr.	Tuna in its own juice 100 gr. + vegetable salad 250 gr.	Kefir 1 tbsp. (if you stay up late)
with millet - 200 gr.	Kefir 1% 1 tbsp.	200 gr. + boiled lentils 100 gr. + baked beef cutlet 100 gr. + seasonal vegetables 200 gr.	1 fruit with	Fish cutlet 100-120 gr. + fresh vegetables 200 gr.	Kefir 1 tbsp. (if you stay up late)

Proper nutrition for weight loss - special notes: boiled beets and carrots have, they cannot be eaten while losing weight (but must be eaten raw). Potatoes can be eaten in soups. We remove white rice and pasta from premium flour. We also exclude confectionery and white flour baked goods. For the holidays, you can make a salad with homemade mayonnaise, but don't get carried away, as there are a lot of calories. Add refined olive oil to hot dishes, and unrefined linseed or olive oil to salads. More than 2 egg yolks a day is not allowed.

Delicious recipes for proper weight loss

To get started, watch the video, where in just 4 minutes you will see many interesting ideas and recipes for proper nutrition.

Oat pancake with fruit

You don't have to eat oatmeal in the morning. You can also cook buckwheat or brown rice. But whole-grain oat flakes can be used to cook various interesting dishes, as they can partially replace flour. I propose an interesting recipe for oat cake, because proper nutrition for weight loss is tasty and varied.

Ingredients:

• oatmeal - 40 gr.
• chicken egg - 1 pc.
• fruits or berries according to the season - 150 gr.
• natural yogurt - 2 tablespoons
• salt to taste

If you are tired of porridge in the morning, then you can diversify the menu and make a pancake from oatmeal. This is done very easily. Mix 40 g in a bowl. oatmeal and one egg. Salt. Heat the non-stick pan well and place the mixture on a dry and hot surface. Spoon the oatmeal all over the bottom with a spoon. Fry on both sides until light golden brown.

No need to fry until dark crusts. Eat this pancake with natural sugar-free yoghurt and fresh fruits or berries in season. And don't forget green tea.

Chicken cutlets with vegetables

In fact, cutlets can be made not only from chicken, but from other lean meat. You can add any vegetables that are in the refrigerator to minced meat, or you can make cutlets exclusively for meat. Proper nutrition for weight loss allows for both of these options. But it is worth adhering to the principle of gentle cooking - not fry, but simmer, bake, steam.

Ingredients:

• zucchini - 1/2 pc. (you can take cabbage in winter)
• chicken breast
• onions - 0.5 pcs.
• garlic - 1 clove
• salt, pepper - to taste

Grate the zucchini, onion and garlic on a coarse grater. You can grind in a blender bowl if you like. Cut the chicken breast into small cubes. Combine chicken and vegetables, salt and pepper. Form patties and steam. You can also stew the cutlets in a pan with the addition of water and soy sauce.

Instead of zucchini, you can take broccoli or cauliflower, which must be boiled a little beforehand.

I usually bake cutlets in the oven. To do this, place the shaped patties on a baking sheet covered with parchment, cover the baking sheet with foil. The foil will help the cutlets not dry out, but be juicy inside. Bake for 20 minutes, then remove the foil and bake for another 7-10 minutes to brown the patties.

If you cook such cutlets for lunch, then eat them with a side dish (buckwheat, brown rice, black bread, whole grain crisps, boiled cauliflower, boiled beans, chickpeas or lentils - your choice) and a salad of fresh vegetables. If you dine with such cutlets, then you don't need a side dish, only fresh vegetables.

Grilled chicken steak

A proper diet for weight loss welcomes lean sources of protein. And chicken breast is a very good source of protein. Learn to cook it deliciously, it's not difficult.

Ingredients:

• large chicken fillet - 700 gr.
• olive oil - 3 tablespoons
• lemon - 1/2 pc.
• garlic - 2 cloves
• paprika - 1 tsp
• mustard - 0.5 tbsp
• salt, pepper - to taste

Cut the chicken fillet into steak pieces. That is, you need to cut the fillets lengthwise into rather thin plates so that they cook quickly. Now prepare the dressing. In a bowl, mix well the olive oil, juice of half a lemon, paprika, mustard, salt, pepper and garlic, grated on a fine grater (or squeezed through a press).

Pour the resulting marinade over the chicken steaks, stir with your hands so that the meat is covered with the sauce. Cover the container with cling film and place the chicken in the refrigerator to marinate. On average, this process will take 1 hour.

Preheat a skillet well and grill the marinated chicken steaks without oil on both sides until golden brown. The grill pan allows you to grill meat without oil. If there is no such pan, use a non-stick one. These steaks can be eaten both for dinner with vegetables and for lunch with vegetables and a side dish. This amount is enough for 4 times.

Pizza without dough

Proper nutrition for weight loss can delight you with various delicacies, for example, you can even please yourself with pizza, which will only have 110 kcal per 100 g. This pizza can be eaten both for dinner and for lunch, adding fresh vegetables to it. The crust will be made from minced chicken, without the use of dough. It is very tasty, appetizing and healthy.

Ingredients:

• chicken fillet - 400 gr.
• onions - 1 pc.
• garlic - 3 cloves
• tomato - 1 pc.
• champignons - 2 pcs.
• low-fat cheese - 50 gr.
• tomato paste - 2 tsp
• spices to taste (no monosodium glutamate)

First, make minced chicken fillet with onions and garlic. To do this, you can take a meat grinder or chopper. Season the minced meat with salt to taste. Take a baking dish and put the resulting minced meat on it, turning it into a thin pancake with your hands. Make it the same thickness.

Preheat the oven to 180 degrees and bake this chicken pizza crust for 20 minutes. In the meantime, slice the filling products. Cut the champignons into thin slices, cut the tomatoes into slices, and grate the cheese on a coarse grater.

Take out the cake, brush it with tomato paste, place the mushrooms and tomatoes. Sprinkle everything with cheese and spices. Different herbs will give a good aroma. It can be oregano, basil, or rosemary. Bake the pizza for another 15 minutes to melt the cheese.

Oatmeal baskets with yogurt

This is a healthy breakfast for those who are already fed up with oatmeal in the morning and want some variety. It is not difficult to prepare such baskets. Make them at once for several days and then in the morning it will take only a couple of minutes to prepare breakfast.

Ingredients:

• banana - 1 pc.
• honey - 1 tablespoon
• oatmeal - 100 gr.
• flax seeds - 1 tsp
• cinnamon - 1/2 tsp
• natural yogurt and berries for filling

Place one peeled banana and honey in the blender's chopper. Turn it into a smooth puree. In a separate bowl, combine dry ingredients: oatmeal, cinnamon, and flaxseed. Pour the banana puree into this mixture and stir well. You will get a thick mass.

Take muffin or muffin molds and brush lightly with olive oil. Place 1 tablespoon in each mold. oat mass. Use your hands to shape the dough into baskets. Do this carefully so that there are no holes in the baskets.

In an oven preheated to 180 degrees, put the baskets to bake for 15 minutes. Remove the baskets from the molds and fill them with yoghurt and seasonal berries / fruits. The breakfast is delicious. And get energy, and protein, and trace elements.

Proper nutrition for weight loss and more is actually a very broad topic. And I cannot cover all the nuances in one article. We used to run a three-month nutritional school where we told people what to eat, why, and why. Therefore, I assume that you may have questions. Be sure to ask them in the comments, I will answer. And remember that your health and beauty are in your hands!

Many nutritionists call the principles of good nutrition a free diet. This is one of the most popular areas for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed technique does not require such sacrifices. All that needs to be done is to adhere to some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss... Such a regimen will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes mellitus. Natural foods that are moderate in fat, protein, and carbohydrates can help improve performance and mood.

How to eat right to lose weight

Losing excess weight by adhering to a balanced diet is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and eliminate snacks on the go.

Subject to all the recommendations and the calculation of calories, PP helps to lose weight on average by 5-7 kg per month, depending on the characteristics of the organism. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

• The energy value of meals per day should correspond to the costs of the body. For obese people, the total calorie content of meals should not exceed 900-1000 kcal. The standard norm of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
• The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
• Learn to follow a diet. You should eat in small portions, but often, at regular intervals.

rules

Proper nutrition while losing weight is not a diet, in the classical sense of the meaning of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, in order to master them, you only need a desire to succeed:

• Drink plenty of water. You can calculate the required volume of liquid using a special application on your phone or use standards. The norm is 1.5-2 liters of liquid per day, taking into account tea, compote, water or other drinks.
• Follow the regimen closely. Don't allow yourself to snack on the go, even if you feel mildly hungry. Over time, the body will get used to getting the right food at the right time.
• Choose your food wisely. Not all of them go well with each other. Find, print, and post a Compatibility Chart on the refrigerator.
• When buying food, carefully study the composition. The less everything is listed there, the healthier and more natural the product will be.
• Bake, not fry - this is the main rule of the PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably stored in the body. If you want to lose weight, steam, oven, or eat foods fresh.
• Season salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
• You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
• Chew your food thoroughly without being distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

A healthy diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals:

• Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelette with vegetables for breakfast, and drink freshly squeezed juice. If exercising, work out before meals.
• Have lunch no later than 12 noon. This is a good time for a first course. Light vegetarian soups, borscht without frying, cabbage soup, mushroom puree soup are suitable.
• Lunch from 1 pm to 3 pm. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is permissible. If you prefer to exercise in the afternoon, then the use of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
• Before dinner, you can have a snack between 4 pm and 5 pm. If you have a hearty lunch, you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• The ideal time to finish your meal is 18.00-20.00. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or an omelet with proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to formulate a diet correctly, correctly distribute food throughout the day, it will be pleasant and easy to observe the regime. Here are some guidelines to help you switch to a balanced, stress-free diet:

• During the day there will be times when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food, when leaving home, take lunch or afternoon tea in containers with you.
• Make a grocery list before going to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
• Forget about canned food, smoked meats, fast food. This is the most harmful food, it contains a lot of preservatives, additives, flavor enhancers.
• Avoid refined sugars and sweets. Replace sweets with healthy honey, fresh sweet fruits.
• Display healthy foods prominently. The fruit plate in the center of the table or cereal cookies in the center of the table are sure to grab your attention.
• At first, do not completely give up "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you’re about to break down, eat a piece of dark chocolate or another favorite treat.

The diet

The result of losing weight directly depends on what food you prefer to eat. The transition to proper nutrition will help not only to achieve success, but also to consolidate the result. The diet should include nutritious, but low-calorie food, lots of vegetables, fruits, cereals... For convenience, print and hang a list of permitted and prohibited foods on the refrigerator:

Junk food	Healthy foods
white bread, yeast baked goods, puff pastry	bread made from whole grain flour, rye or with the addition of bran
soups on strong rich broth, milk, with legumes	vegetarian soups, vegetable puree soup, liquid dishes with lean broth
fatty meat, fish, smoked meat	friable cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur
preservation, homemade pickles, fish or meat for long-term storage	stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausages, sausages, semi-finished products	lean meats - skinless poultry fillets, rabbit, beef, veal
fat cottage cheese, cream, salted cheese	lean fish - bream, pike perch, cod, pollock, carp, flounder
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine)	steam omelet, hard-boiled eggs (no more than 2 pcs. per day)
cooking fats, hot sauces, mayonnaise	dairy products with a low fat content - cottage cheese, kefir, milk, cheese, yogurt
some types of fruits and berries - raisins, bananas, grapes, dates, figs	fresh berries and fruits
fast foods, crackers, chips, other "dry" food	green tea, red tea, natural coffee, rosehip broth

Power circuit

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of foods do not go well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only providing no benefit to the body, but also being deposited as fat.

There is a special table that shows the compatibility of products. So, you cannot combine meat with potatoes or pasta. It is better to serve baked or grilled vegetables as a side dish for chicken or veal. It is advisable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists are advised to study this plate in detail.

In addition, experts have noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off your diet, try replacing sweets and other dishes with healthy foods, without breaking your diet:

What do you want to eat	What is missing	What to replace
Fatty foods		Fermented milk products (natural yogurt, kefir), nuts, sesame seeds
Pastries, pastries, white bread	Amino acids, nitrogen	Nuts, seeds, eggs
Chips, croutons, fried	Carbon	Beans, lentils, potatoes
Salty		Seafood, seaweed, fish
Sweet		Champignons, turkey, cucumbers, tomatoes, white cabbage
Chocolate		Almonds, cashews, buckwheat, chickpeas

How to drink water properly

Nutritionists always advise drinking at least two liters of liquid per day.... It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

1. Be sure to drink two glasses of water before breakfast. The liquid will fill part of the total stomach volume, helping you to be satiated faster. You can start your meal in 15-20 minutes. If it is difficult to drink plain water in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
2. Drink two glasses of water closer to 12-14 hours, after 20 minutes have lunch. After lunch for 2 hours nothing can be drunk, it is strictly forbidden to consume any liquid with food.
3. Drink 1 glass of water before dinner. It is forbidden to drink food. To avoid edema, do not consume tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on a person's metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the rate of metabolic processes:

• Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
• Ginger broth. Ginger root contains capsacin - a substance that gives the drink "pungency", improves digestion, and has a slight antibacterial effect.
• Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to consume them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
• Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
• Liquid chestnut. The medicinal drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule food intake by the hour, but also to take into account its calorie content.... Nutritionists recommend distributing the daily diet by calorie content:

• breakfast - 500-600 kcal;
• snack - 150-200 kcal;
• lunch - 300-400 kcal;
• afternoon snack - 150-200 kcal;
• dinner - 300-400 kcal;
• drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for losing weight does not imply a complete rejection of your favorite delicacies. To regulate the amount you eat per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products, or you can find a table with calories on the Internet. To get enough, but not overeat, it is recommended to adhere to the following indicators:

• People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
• For activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

	Breakfast (30-40% of energy value)	Lunch (40-50%)	Afternoon snack (10%)	Dinner (up to 20%)
Monday	Muesli with fresh fruit (100 g), green tea with honey, bread with cheese.	Boiled chicken (70 g), sauerkraut or stewed cabbage (100-150 g), rosehip decoction.		Vegetable casserole with cheese (100 g), chamomile tea.
	Steam omelet of 2 eggs (200 g), apple, unsweetened black tea.	Champignon soup (200-250 ml), meatballs with rice and vegetable garnish (100 g).		Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit.
	Buckwheat porridge in water (150 g), fruit salad (100 g), rosehip broth.	Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g).	Sour milk.	Steamed fish and broccoli (200 g), tea.
	Toast with curd cheese, vegetable salad with avocado (150 g), fruit juice.	Whole wheat pasta (150 g), vegetable salad (150 g).	Dried fruit compote, biscuit biscuits.	Boiled turkey (150 g), grilled vegetables (100 g).
	Baked potatoes stuffed with spinach and cottage cheese 2-3 pcs., Tea.	Cabbage soup - 1 soup plate, salad with tomatoes and herbs - 100 g.	Cottage cheese 0% fat.	Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g).
	Oatmeal with honey (200 g), fruit juice.	Veggie Cream Soup - 1 soup bowl, baked chicken with rice as a side dish (100g).		Stewed cabbage with carrots (150-200 g), turkey (70-100 g).
Sunday	Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink.	Steamed veal (100-150 g), baked vegetables (200 g), tea.		Salmon baked with lemon (200 g), tea.

Menu for a month

Based on the weekly diet, you can create a menu for the whole month. The main condition is to make it as varied as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:

First week	Oatmeal with fruit (200 g), tea; 2 whole grain toast with cheese, boiled egg, juice; cottage cheese with honey and fruit (150 g), almonds, rosehip broth.	Salad with cherry tomatoes, chicken and bulgur (150 g), 1 hot sandwich; vegetable soup (200 g), rice with steamed fish (150 g); stewed vegetables with veal 300 g).	Rice with seafood (100 g), vegetable salad (100 g); cottage cheese casserole (150 g), fruit salad (100 g); Steamed omelet with green beans or asparagus (150 g), unsweetened fruits (100 g).
Second week	Protein steam omelet (200 g), cheese (50 g), coffee; baked apple with honey and almonds, 2 toasts, green tea; buckwheat porridge with onions (200 g), natural yogurt (80 g), ginger tea.	Soup with chicken and vegetables (200 g), lettuce with tomatoes, seasoned with olive oil (100 g); pumpkin soup (200 ml), baked vegetables (100 g), a piece of fish (80-100 g); couscous with vegetables (200 g), apple.	Baked fish with green cabbage salad with cucumbers (total weight of dishes - 250-300 g); steamed broccoli (150 g), a piece of chicken fillet (150 g); stewed rabbit with sour cream and onions (200 g), cottage cheese (100 g).
Third week	Cheesecakes with honey - 3-4 pcs., Fruit salad (200 g), tea; cottage cheese casserole (200 g), salad (100 g), apple, juice; muesli with warm milk and dried fruits (200 g), hard cheese (50 g).	Warm salad with turkey (200 g), kefir; soup with croutons and eggs (200 ml), vegetable salad (100 g); fish steamed cutlets with rice (300 g - total weight of the dish).	One pita with chicken and avocado, natural yogurt (150 g); baked pumpkin with cottage cheese (200 g); steak with a vegetable side dish (200 g).
Fourth week	Pita sandwich, any fruit (100 g), coffee; boiled eggs - 2 pcs., an apple, a slice of cheese (50-70 g), rosehip broth; yogurt with fresh fruit - 100 g, green tea, 2 toasts.	Braised veal with vegetables (200 g); buckwheat with onions (200 g), vegetable salad (100 g); a plate of cream of mushroom soup, a 100-gram slice of boiled chicken, a tomato salad with mozzarella (100 g).	Flounder baked in foil with lime and rosemary (200 g), vegetable salad (100 g); baked vegetables (100 g), steamed veal (200 g); pepper stuffed with minced turkey meat with tomato sauce (2-3 pcs.).

The best diets for effective weight loss

Losing excess weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that the extra pounds will not return to you. For these reasons, many people who lose weight prefer to try a diet first and then switch to a balanced diet. Doctors recommend adhering to such a menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

It belongs to the number of mono-diets, because it is necessary to eat only buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very little carbohydrates, in comparison with other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet scheme for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that the body during weight loss will receive less of those substances that are not present in buckwheat or are contained in a minimum amount. Therefore, many doctors recommend diversifying the strict menu with vegetables, fruits and berries. The groats can be boiled, but it is better to pour boiling water overnight. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This food scheme is unique in that it includes the protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will have to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women can lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which it is worthwhile to smoothly adhere to the basics of proper nutrition while losing weight. The diet has its own limitations, for example:

• It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have liver or kidney problems.
• People with cardiovascular diseases, especially patients with arrhythmias, should be careful when choosing a protein diet.
• A doctor's consultation before starting to lose weight on proteins is necessary if you have problems with digestion, gastritis or other diseases have been diagnosed.
• It is not recommended to lose weight on proteins for the elderly, due to the increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Ducan, is especially popular. The method of losing weight is divided into 4 stages, each of which has its own characteristics when choosing food:

• Stage 1 - attack. Lasts from 2 to 7 days, during which you can only eat proteins.
• Stage 2 - alternation. Lasts 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
• Stage 3 - consolidation. Lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually adding new dishes to the menu from the list of allowed ones.
• Stage 4 - stabilization. You need to adhere to it all your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day, only proteins are allowed.

Losing weight on the Ducan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting to comply with the diet, it is worth considering its contraindications. The diet is strongly discouraged:

• pregnant women;
• women who are breastfeeding;
• patients with diseases of the heart, liver, kidneys, blood vessels;
• people with impaired metabolism;
• patients with gastrointestinal diseases or gout;
• those people whose activities are associated with severe mental or physical stress.

Video

Proper nutrition is the key to health! Throughout our lives, we now and then promise ourselves to start losing weight, go to bed early, play sports, give up bad habits, stop eating fast food and other unhealthy foods. But, few people keep these promises, all the time postponing them until tomorrow. It's never too late to take care of your health and nutrition, the main thing is to start. There is nothing complicated in a healthy diet, the main thing is a correctly composed menu for a week.

Proper nutrition: universal rules

Without these rules, you will not be able to compose yourself a good menu, with the help of which you can not only start taking care of your health, but also lose a couple of extra pounds.

• Proper nutrition should meet the needs of your body, provide it with vitamins and minerals. At the same time, you should not starve and deny yourself food. Everything should be in moderation, without excesses and sacrifices.
• You will have to learn to distinguish between the need for food or drink. Sometimes these 2 completely different desires mislead us. Therefore, when you feel hungry, drink a glass of water. If after half an hour, you still want to eat, you can safely start your meal.
• Do not drink your meals. The fact is that entering the stomach, after 10 minutes the water passes further, taking with it the gastric juice necessary for digestion. The result is heaviness, food is poorly digested, not absorbed and does more harm than good. It is recommended to drink either 20-30 minutes before meals, or 40-60 minutes after.
• Do not overuse fatty, spicy and highly salty foods. Otherwise, you will be thirsty, and you will not stand the gap between eating and drinking.
• Never seize stress, otherwise all proper nutrition and attempts to lose weight will come to naught. At this time, you are experiencing not physical, but emotional hunger, so cope with it without overeating.
• Chew food thoroughly, never swallow it in chunks (which people often do when they eat quickly and on the go). Food should not only be thoroughly chewed, but also abundantly moistened with saliva in order to be well absorbed and digested. Make it a habit to chew each piece at least 20 times - until mushy.
• After eating, do not exercise or go to bed. During sleep, all body processes slow down, and food is poorly absorbed. The optimal ratio is to go to bed after 2 - 3 hours. By the way, in the evening it is not recommended to eat too much.
• Get up from the table with a slight feeling of hunger. So you will save yourself from the heaviness in the stomach, drowsiness and laziness.
• Take time and eat quietly, not paying attention to anything. Our brain receives a signal of satiety only 25 minutes after the start of a meal. If you eat quickly, you run the risk of eating a lot of excess, which will result in heaviness in the stomach and extra pounds.
• When composing a diet of proper nutrition for a week, make sure that it is complete, balanced and as varied as possible. The body must receive nutrients for normal functioning.

• People who lead an active lifestyle should eat 5 - 7 times a day (breaks between meals should be at least 3 hours). Those who live in a measured rhythm of life do not overwork; it is enough to eat 3-4 times a day (take a break between meals for 4 hours).
• Don't skip your main meals. The only thing you can refuse is dinner. If you come home late, it is better not to gorge yourself, go to bed and wait until morning. Eat a hearty breakfast in the morning and go about your business.
• It is recommended to have breakfast no earlier than 30 minutes after getting up. Breakfast should account for about a quarter of the amount of food per day. Lunch should be between 13.00 - 15.00 h. It depends on your schedule. Make up dinner at the rate of 25% of the total daily food intake. The break between breakfast and dinner should be 12 hours. In total, the number of calories per day should not exceed 2000 kcal.
• Most of the diet should be vegetables, berries and fruits (about 40%). They contain all the essential vitamins and minerals the body needs.
• Drink at least 2 liters of liquid every day, because water is the source of beauty, health and life. Keep in mind that a lack of water, as well as its excess, is harmful to the body.
• The optimal amount of fats, carbohydrates and proteins should be based on a ratio of 1: 4: 1. Moreover, carbohydrates must be complex, contained in rye bread, wild and brown rice, buckwheat, legumes, cereals, barley, coarse pasta, herbs, mushrooms, etc. Minimize simple carbohydrates.
• Be sure to include dietary fiber (fiber) in your diet. It improves digestion, prevents constipation, improves intestinal motility, cleanses the body of harmful products. The required amount of fiber is 35 g per day. Its main sources are bran, whole grain breads, vegetables, fruits and seeds.
• Limit your salt and sugar intake.

Proper nutrition: prohibited foods

In order to correctly draw up a menu of proper nutrition, you need to understand what foods are harmful and prohibited. These include:

1. Purchased fatty sauces, mayonnaise, ketchup;
2. Shop fruit drinks, juices, soft drinks;
3. Pizza, fast food, chips, croutons and other snacks;
4. Fatty cakes, cakes, pastries, unhealthy sweets, sweets, baked goods, etc.
5. Semi-finished products and canned food;
6. White bread;
7. Margarine, spread and other unhealthy fats;
8. White rice;
9. Fried and fatty meals.

Many people who have switched to proper nutrition are concerned about the issue of alcohol. There is little good in it, but there will be no harm from a glass of quality wine drunk on a holiday.

Removing these foods from the diet, you will notice how you begin to lose weight right in front of your eyes. You will also feel much better.

Proper nutrition for weight loss: an approximate menu for a week

The weekly menu should be based on vegetables, fruits, berries, cereals, non-fatty meats, seafood and cereals. Indulge in potatoes - boiled in their skins, mashed or baked with vegetables in the oven hasn't hurt anyone yet. Be sure to include fish and seafood in your diet (ideally, these foods should be present on your table 5 out of seven days a week). For variety, alternate between meat, fish and poultry for variety in your diet.

Have breakfast with complex carbohydrates (porridge, except semolina). For lunch, opt for soups and vegetable salads, and combine complex carbohydrates with protein. Have an afternoon snack with yoghurts, kefir, cottage cheese, fruits, jellies, mousses, light salads, dried fruits, sandwiches, cocktails, nuts, etc. These snacks satisfy hunger well and are good for the whole body. It is good to eat protein-rich foods for dinner.

Proper nutrition: a menu for every day

Monday.

• Breakfast: oatmeal or muesli with yogurt, any unsweetened fruit, lemon tea or coffee with cream.
• Second breakfast: curd with condensed milk or jam, a handful of nuts.
• Lunch: chicken broth, salad with vegetables, seasoned with olive oil and lemon juice, baked or boiled potatoes with mushroom sauce, fruit drink or juice.
• Afternoon snack: fruit salad with Greek yogurt, crackers or crispbread.
• Dinner: paella or lasagna, classic vinaigrette, green tea.

• Breakfast: buckwheat with milk, tea or coffee.
• Second breakfast: Greek yogurt, apple.
• Lunch: vegetable soup with a piece of meat, grilled fish with brown rice, Greek salad, compote or fruit drink.
• Afternoon snack: cocoa, turkey and vegetable sandwich.
• Dinner: risotto with vegetables, a slice of cheese or ham, green tea with lemon.

• Breakfast: oatmeal porridge with fruit, toast with jam and tea with honey.
• Second breakfast: a handful of nuts and bread with goat cheese and figs.
• Lunch: fish soup, boiled meat with stewed vegetables, freshly squeezed juice.
• Afternoon snack: yogurt with cottage cheese and dried fruits or mousse.
• Dinner: coarse pasta meat paste, vegetable salad with low-fat sour cream, compote.

• Breakfast: scrambled eggs with spinach and tomatoes, a sandwich with cheese, ham and vegetables, coffee or tea.
• Second breakfast: unsweetened fruit, kefir.
• Lunch: chicken soup, seafood salad, grilled fish and fruit drink.
• Afternoon snack: dried fruits or berry jelly.
• Dinner: French meat, Greek yogurt, carrot salad.

• Breakfast: barley porridge with dried fruits, coffee.
• Second breakfast: biscuits with fruit drink.
• Lunch: borscht, chicken breast, buckwheat porridge and juice.
• Afternoon snack: cottage cheese casserole with berries.
• Dinner: Caesar salad, grilled vegetables, freshly squeezed juice.

• Breakfast: curd mousse with honey, toast with goat cheese and lemon tea.
• Second breakfast: any fruit and a handful of nuts.
• Lunch: mashed pea soup, baked fish and fruit drink.
• Afternoon snack: fresh carrot with cream, caramel apples.
• Dinner: French ham omelette, chicken salad and green tea.

Sunday.

• Breakfast: croutons with liver pate, cottage cheese with prunes.
• Second breakfast: granola with milk, bread with vegetables.
• Lunch: mushroom soup, chicken cutlet, baked vegetables, fruit juice.
• Afternoon snack: crisps with curd cheese and herbs, salad with olives.
• Dinner: mashed potatoes, baked salmon, green tea.
• Before going to bed, you can drink a glass of kefir or fermented baked milk.

It is never too late to start eating right, thereby achieving a slim figure and health. With the right approach, the menu for the week can be varied, balanced and very tasty. By following the recommendations, adhering to a healthy menu and the basic rules of a healthy diet, you will not only get a toned body, but also fresh, clean skin, strong nails, luxurious hair and a radiant look.