Meal plan for weight loss: how to create a menu for the week

Basic Rules

In order for your weight loss diet to be effective, read its basic rules:

60% of all food should be vegetables and fruits. A large amount of fiber will help reduce the absorption of fats, and the beneficial microelements of vegetables and fruits will strengthen the body.
For breakfast, always eat porridge with water. It will give you strength for the whole day and will have less impact on your figure.
Completely give up bad habits (alcohol and smoking). These substances can significantly increase your weight. Even if you are on a strict diet.
The last meal should be no later than 3-4 hours before bedtime.
No stress. Protect yourself from everything negative, learn to cope with a bad mood. If you feel emotional stress, then a strong appetite may open at any moment, or the process of “active accumulation of fats” will start at the physiological level.
Eat food without being distracted by conversations or TV. Otherwise, you may not notice how much you eat.
Breathe fresh air. Saturating the body with oxygen promotes active burning of calories. Plus, any regime necessarily includes daily walks in the fresh air.
The correct diet for weight loss never includes hunger strikes and exhausting diets. This regime is being compiled not with the goal of simply and effectively losing excess weight, but in order not to cause great harm to your body during weight loss.

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

Meal regimen for “early people” (people who wake up, for example, at 6:00 am and go to bed at 10:00 pm)

Have breakfast at 7:00 am
At 10.00, have a second light breakfast
At 13.00 go for lunch
16.00 time for afternoon tea
Have dinner at 19.00

Dietary regime for “night owls” (people who get up after 9.00 am and go to bed around 00.00 am)

Have breakfast at 10.00 am
At 13.00 time for lunch
At 15.00 it's time for lunch
At 17.00 go for afternoon tea
At 20.00 it's time for dinner

Thus, adjust your meal schedule to suit your daily routine.

Creating your own weight loss regimen

You have already become familiar with the types of weight loss regimens and how to put them together correctly; now you can move on to the full creation of your individual regimen.

Correct daily routine

Before you learn how to create a diet and then stick to it, you must first strictly follow the daily routine. To do this, we will start a special diary in which you will write down your every day in detail. If you are an organized person, then you won't need to keep a diary.

Clearly define the time of getting up, eating and going to bed.
Schedule your sports activities strictly according to time. When losing weight, they will help you lose extra pounds faster.
Schedule a time for drinking water: after sleep, during training, etc.

Read detailed recommendations on how to do exercises in the morning here.

Once you have prepared this “basis” for your diet, you can then move on to developing a menu.

Allowed and prohibited foods

To ensure that losing weight does not bring a constant feeling of hunger, it is important to choose the most varied diet that will not have a big impact on weight gain.

Allowed foods during weight loss include:

Dairy products:
yoghurt, kefir, cottage cheese, yogurt, tan, whey. The main thing is to monitor the fat content of the product; it should not exceed 1.5%.
Vegetables:
cabbage, carrots, lettuce, tomato, cucumber, sorrel, rhubarb, herbs.
Fruits and berries:
citruses, apples, pineapple, dried fruits, raspberries, strawberries, cherries, kiwi, pomegranate, blueberries.

Meat and fish:
chicken, turkey, beef, lean minced meat, perch, pollock, pike.
Porridge:
buckwheat, oatmeal, millet.
Nuts:
almonds, cashews, hazelnuts. The main thing is not to eat more than 1 handful per day, since nuts contain a large amount of fat and calories. But in small quantities they can satisfy hunger for a long time, so they are ideal as snacks.

Prohibited foods include:

Any sweets:
cookies, candies, halva, chocolates, condensed milk.
Baked goods:
bread, buns, pies, pastries, cakes, bagels.
Groceries:
pasta, spaghetti, canned food.
Semi-finished products:
dumplings, manti, dumplings, cutlets.
Sausage products:
sausages, cervelat, smoked meats, wieners, bacon.

Read useful tips on how to stop eating sweets and starchy foods forever here.

Approximate diet for a week

Now let’s create the diet itself. It would be better to present a weekly regimen. But, since women and men are structured differently, and they need a unique nutritional system, we will analyze nutrition separately for each representative of the sex.

For women

In order not to harm your health, a weight loss system based on proper nutrition is recommended. The only restrictions are on harmful foods and serving sizes. The daily calorie intake will not exceed 1800. This is quite enough for a gradual reduction in body weight without causing serious consequences to the body.

We present the weekly diet table:

Breakfast 9.00	Snack 11.00	Dinner 13.00	Afternoon snack 17.00	Dinner 19.30
Monday	Oatmeal with water, 1 glass of kefir	3 prunes, 1 dried apricots and 5 pcs. almonds	Chicken soup, steamed vegetables, 1 piece of boiled pollock	1 glass of kefir, 1 apple	Homemade stuffed peppers (with lean minced meat).
Tuesday	Buckwheat porridge, 1 cup natural yogurt without additives	A glass of kefir	Vegetable soup, 2 steamed meatballs, cucumber salad	5 pieces. almonds	Boiled pike with soy sauce, a glass of tomato juice
Wednesday	2 boiled eggs, a glass of kefir, 2 bread	Drinking yogurt	Beef broth with boiled tongue, vegetable stew, glass of natural pineapple juice	A glass of kefir and 1 orange	Steamed zucchini with boiled chicken heart, a glass of fermented baked milk
Thursday	Glass of fruit smoothie, oatmeal muesli with yogurt	Apple	Stewed cabbage and boiled chicken breast, rice soup	1 pomegranate and 4 almonds	Steamed chicken cutlets, baked eggplant with garlic
Friday	1 boiled egg, a glass of kefir, half a serving of oatmeal	3 dried apricots, 2 prunes, a glass of fermented baked milk	Borscht, baked apple with cottage cheese	Yogurt and apple	Boiled beef, vegetable salad
Saturday	Buckwheat porridge and a glass of fermented baked milk	Drinking yogurt	Fish soup on perch, vegetable salad, glass of fruit smoothie	1 orange	Baked zucchini with herbs, a glass of kefir
Resurrection	Ryazhenka with muesli	Apple	Cabbage soup in beef broth, steamed piece of crucian carp	Baked apple with cottage cheese	Vegetables stewed in the oven: peppers, zucchini, eggplant and cabbage. A glass of pomegranate juice

For men

Men spend much more calories than women, so meals when losing weight should be a little more satisfying. You need to eat no more than 2000 kcal per day. This is subject to the condition that the daily routine will not be “sedentary”.

We present the weekly diet table:

Breakfast 9.00	Snack 11.00	Dinner 13.00	Afternoon snack 17.00	Dinner 19.30 Read also: Flaxseed flour pancakes: a selection of low-calorie recipes
Monday	Yogurt, porridge, 2 eggs	Apple, drinking yogurt	Cabbage soup with beef broth, vegetable salad, tomato juice	Fruit salad seasoned with kefir	Steamed chicken cutlets with baked eggplant and natural garlic sauce, a glass of kefir
Tuesday	3 egg omelette, cup of coffee	Fruit smoothie and a handful of nuts	Pike perch fish soup, vegetable stew, glass of pomegranate juice	Apple	White fish baked in the oven, vegetable salad, glass of orange juice
Wednesday	Oatmeal with water, a glass of kefir, an apple	1 apple and 1 pear	Beef stew (in the oven), vegetable soup, a glass of black tea with lemon	Drinking yogurt	3 pike fish cutlets, stewed zucchini and kefir
Thursday	Oatmeal pancakes, 2 boiled eggs, a glass of yogurt	Yogurt	Tomato soup, steamed meatballs, glass of apple jelly	A glass of fermented baked milk with the addition of ground nuts	Homemade cabbage rolls with minced chicken, a glass of kefir
Friday	Omelet with mushrooms and onions from 3 eggs, a glass of fermented baked milk	Handful of dried fruits	Baked perch in sour cream, beef pickle, orange juice	Baked apple with cottage cheese	Stewed cabbage with chicken drumsticks, a glass of fermented baked milk
Saturday	Muesli with dried fruits, a glass of kefir	A portion of low-fat cottage cheese	Fish soufflé and rice soup, tea with lemon	Handful of dried fruits with nuts	Zucchini stuffed with chicken, a glass of plum juice
Resurrection	Cheesecakes in the oven (4 pcs.), 1 egg and a glass of milk	Apple	Cabbage soup on chicken breast, cutlets on lean minced meat	Fruit salad with a pinch of cinnamon	Boiled broccoli with shrimp, a glass of kefir

Meal plan: lose weight in a month

Of course, there are ways to lose weight in which these rules are not followed. And they can be very effective. But, as a rule, they are all designed for quick results, and they are not always good for health. But, if only the result is important to you, and you want to lose weight as soon as possible, then such diets based on fasting or eating a narrow list of foods will suit you.

It is worth considering that you cannot stay on such strict diets for more than a week. It is better to gradually reduce body weight; it will be much safer for the body, and the results will last for a longer period. If you have the time and desire, then the best way to determine the diet that is suitable for yourself is to visit a special doctor.

He will provide assistance in individual selection of weight loss methods, which will take into account all your problems, diseases and desires and will give you the answer to the question of how to choose an effective diet. He will help you choose the most suitable weight loss method for you, and will also calculate your ideal weight. Now you know how you can choose a diet for weight loss online and for free! Lose weight correctly with our online nutritionist! I am very pleased with the variety of diets.

You can choose for any wallet and choose a nutrition system for yourself, taking into account any products.

I was very pleased with the stellar diets. It’s so convenient to have everything in one place and there is no need to collect information from different sites.

Good day! The site is great! As mentioned earlier, an individual diet is created based on your goal.

Below we will try to analyze in more detail how it is developed in the case of weight loss. First, you need to calculate your own calorie intake.

Rules for proper nutrition

There is a special formula for this:. The figure you get after all your calculations is the calorie content of your diet.

Many women and men, trying to choose their next diet, anticipate the return of extra pounds soon after its completion. To prevent this, it is important to draw up a nutrition and training plan for weight loss - a properly selected program will help correctly configure your body to lose weight, as a result of which the weight will not return to its previous value. The result that you achieve thanks to your activity, adjusted menu and water balance will continue in the future, but provided that you do not return to your previous diet. Anyone who wants to get rid of extra pounds should know that a weight loss program is a comprehensive approach that includes a specific training schedule and an optimal diet. To make a figure slim and athletic, it is necessary to develop an individual scheme based on already known complexes.

In total, you should lose about kg per week, no more, otherwise the body may slow down its metabolism due to extremely rapid weight loss, and your progress will noticeably decrease. Therefore, it is advisable to carry out constant weight measurements and edit your program based on the results. If your weight is at a certain point from the very beginning, then try removing a few more percent from your diet.

Photo: constant weight measurements. But, when losing weight, it is important to know one thing.

Advantages and disadvantages of a diet for weight loss

The diet helps the body adapt to a convenient schedule, which in turn has a beneficial effect on the general condition of the body. Moreover, such a schedule helps you lose weight evenly without resorting to strict diets.

The only disadvantages can be called a restriction in junk food (which is very often tasty) and adherence to meals strictly according to the clock. Otherwise, the regime has only one plus.

In this video, a specialist talks about the need to follow a proper diet for weight loss. A woman explains the benefits of this weight loss technique.

Basic principles of losing weight

A sedentary lifestyle and poor nutrition at work and at home affect not only Americans, but also our compatriots. We won’t go into details about how excess weight has a bad effect on the body, but let’s immediately move on to how to effectively get rid of it in less than a month. And for a long time. And believe me, all the complexity lies in the last phrase. After all, losing weight with a diet is not difficult.

Contraindications

Not all people are allowed to follow a diet for weight loss. Any weight loss process has its own contraindications, these include:

pregnancy and breastfeeding (if the child is less than a year old);
body weight deficiency;
age less than 17 and more than 55 years;
problems with the gastrointestinal tract, heart, kidneys and liver;
diabetes;
problems with the central nervous system;
mental disorders;

If a person does not have the above contraindications, any type of diet can be used without any problems.

Following a diet during weight loss is an important component of weight loss. But an illiterate approach can lead to the opposite process. That is why it is so important to know the specifics of creating a regimen in order to effectively lose weight in the future and not harm your health.

krasota-zdorove.com

Proper nutrition: menu for weight loss

Basic diet

When following a healthy diet, the basis of your diet should be vegetables, fruits, grains/legumes, lean meats, poultry, fish/seafood and, of course, dairy products.

From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, make it tasty, beautiful, healthy and without harm to your figure.

You can learn how to distribute calories throughout the day (and not only) from this article. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the proper nutrition menu for weight loss.

your daily calorie intake using formulas (which, by the way, are used by fitness gurus and nutritionists) . Remember that to lose weight, you only need to create a 20% calorie deficit. It is very important to stick to this figure, this is 100% the key to your success.

I propose to consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not belong to the “just cut and cook” category :)

PP program

Focus on the “food pyramid”, according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
Combine meat with vegetables and fruits.
If you really want it, then you can have a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
Make sure that your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume plant proteins, which are present in large quantities in legumes, nuts and soy.
Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Menu for weight loss. Day 1

Weekday menu

Let me make a reservation right away: of course, it’s not at all necessary to eat porridge for breakfast on Monday if you still have chickpea pancakes with cottage cheese and spinach or a soufflé made from cottage cheese and flaxseed flour from Sunday? You can change the diets of the days in some places, I’m just offering an approximate menu (but with a clear calculation of calories and the correct distribution of dietary fat throughout the day).

Yes, the menu, of course, also implies that many simply do not have time to cook on weekdays. Therefore, it is better to cook porridge for breakfast (or steam it with boiling water) in the evening. By the way, try not to use “quick” cereals, cook whole grains: this is both healthier and keeps you feeling full for a long time (because there is more fiber).

I advise you to cook meat, poultry or fish for future use (for 2 days). I also recommend preparing snack containers the night before. It's simple, you just have to want it and get into the rhythm!

Breakfast

Porridge (40 g dry) to your taste: oatmeal/buckwheat/barley/wheat/corn/brown rice ~ 136 kcal (based on 340 kcal/100 g)
Nuts or pumpkin seeds (15 g) ~ 83 kcal
Dried fruits (for example, dried apricots, 20 g) ~ 44 kcal
Boiled egg, 1 pc. (optional) ~ 80 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 381 kcal

Snack 1

Cup (250 ml) of kefir or fermented baked milk ~ 142 kcal OR soft cottage cheese 4% (without fillers, 150 g) ~ 129 kcal
A small handful of nuts (10 g) ~ 55 kcal
Apple (150 g) ~ 70 kcal

Soft cottage cheese 4% (150 g) ~ 129 kcal
Whole grain bread * (2 pieces = 10 g) with cheese (20 g) ~ 100 kcal

*You don’t have to eat everything at once; you can “remove” those items that are not of interest to you, or replace them with similar products (for example, replace an apple with nectarine, carrots, strawberries, persimmons, etc.).

Total snack = 229-267 kcal

Dinner

Chicken breast/turkey, baked in the oven (either stewed in a frying pan or steamed, 200 g) ~ 224 kcal
Red “Ruby” or black rice * (50 g dry) ~ 181 kcal
Vegetable salad with olive oil (cucumber, tomato, pepper, greens, radish, 200 g) ~ 100 kcal

*Rice can be replaced with any other cereal/legumes at your discretion (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.

Total lunch = 505 kcal with rice (324 kcal without rice)

Snack 2

Fresh vegetables or fruits with a low glycemic index - the GI table can be downloaded here, at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
Curd casserole (no sugar; 150 g) ~ 141 kcal

Total snack = 189 kcal

Dinner

Fresh vegetables, greens (sliced or salad, 200 g) ~ 80 kcal
Fish baked with thyme and rosemary (pink salmon (142 kcal/100 g), chum salmon (138 kcal/100 g), tuna (101 kcal/100 g), mackerel (191 kcal/100 g), 150-200 g ~ 280 -380 kcal (depending on the type of fish)

Total dinner = 360-460 kcal

Total for the day is 1664 kcal (I summed up the calorie content of all meals without giving up any foods on the menu, taking into account the calorie content based on the maximum portion).

Agree, the portions are rather large, there is always an alternative (some items can be abandoned, replaced, or eaten less so as not to overeat), and most importantly - you are full and happy all day, and every calorie is in its place!

Nutrition chart for weight loss by the hour

Each person's daily routine may vary slightly depending on their job. But in order to properly create a meal regimen, experts advise adhering to the following recommendations:

The first meal is taken between 8 and 10 am. In this case, you need to eat no earlier than 30 minutes after waking up. Breakfast should be the most satisfying; in the morning you can eat not only protein foods, but also carbohydrates.
Proper nutrition requires a second breakfast. This snack is taken 2-3 hours after the main meal. For lunch, it is recommended to eat a light salad, your favorite fruit or dessert.
The best time for lunch is between 13.00 and 14.00. Lunch should also be quite filling.
It is recommended to have an afternoon snack between 3 and 4 p.m. At this time, it is better to eat any dietary product.
You should have dinner between 17.00 and 19.00.

A table of hours of proper nutrition for weight loss will help you figure out a sample menu:

Time	Menu
08.00	Breakfast	For breakfast, it is recommended to consume foods high in complex carbohydrates. This can be durum wheat pasta, buckwheat, bran.
11.00	Lunch	Vegetable salad (apple or 100 g low-fat cottage cheese).
13.30	Dinner	Chicken fillet with vegetables (rice, buckwheat).
15.30	Afternoon snack	Low-fat yogurt or any fruit.
18.00	Dinner	Boiled fish with vegetables or lean meat with brown rice.

Menu for weight loss. Day 2

Weekday menu

Breakfast

Oatmeal baked with apple and cinnamon (200 g ready-made) ~ 207 kcal
Boiled egg, 1 piece (optional) ~ 80 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 325 kcal

Snack 1

Nuts or seeds (15 g) ~ 83 kcal
Whole grain bread (2 pieces = 10 g) with cheese (20 g) ~ 100 kcal
Apple (150 g) ~ 70 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) optional ~ 30 kcal

Total snack = 283 kcal

Dinner

Chicken liver soufflé (or stewed chicken liver), 150-200 g ~ 207-276 kcal
Buckwheat (40 g dry) optional ~ 128 kcal
Fresh vegetables, 200 g ~ 70 kcal

Total lunch = 405-474 kcal

Snack 2

Cottage cheese 4% (150-200 g) ~ 156-200 kcal
Fruits/vegetables/berries with low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

Total snack = 226-270 kcal

Dinner

Omelet (2 eggs, 150 ml milk, 2 tablespoons of oat bran or fiber, salt and spices to taste) ~ 240 kcal (calorie content of bran and fiber can be ignored)
Fresh vegetables - pepper, radish, cucumber, tomato - assorted or to choose from, 200 g ~ 70-80 kcal

Total dinner = 310 kcal

Total for the day is 1549 kcal.

Menu for weight loss. Day 3

Weekend menu

Breakfast

Chickpea-oat pancakes stuffed with cottage cheese and spinach (2 pcs) ~ 400 kcal
Tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 430 kcal

Snack 1

Green apple (150 g) ~ 54 kcal
Cup (250 ml) of kefir or fermented baked milk ~ 142 kcal OR soft cottage cheese 4% (without fillers, 150 g) ~ 129 kcal

Total snack = 183-196 kcal

Dinner

Zucchini casserole (150 g) ~ 180 kcal
Azu from chicken breast OR baked breast, marinated in kefir and spices (200 g) ~ 224 kcal
Vegetable salad with olive oil OR chopped vegetables (cucumber, tomato, pepper, greens, radish, 200 g) ~ 70-100 kcal

Total lunch = 474-504 kcal

Snack 2

Cottage cheese 4% (150-200 g) ~ 156-200 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total snack = 186-230 kcal

Dinner

Vegetable salad (150-200 g) with tuna in its own juice (150 g) ~ 220 kcal

Total for the day 1493 kcal.

If you do not exceed your daily calorie intake, you can add 10-15 g of nuts, vegetables or low-GI fruits/berries to each snack.

By the way, I recommend measuring food not by eye, but using a kitchen scale. Before purchasing them, I thought that 20 grams of nuts was much more than it actually is :)

Menu for weight loss. Day 4

Weekend menu

Breakfast

Cheesecakes or casserole (no sugar, 200 g) ~ 200 kcal
Nuts or seeds (15 g) ~ 83 kcal
Dried fruits (for example, dried apricots, 20 g) ~ 44 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 357 kcal

Snack 1

Fresh berries or fruits (strawberries, cherries, apricots, apples – 150-200 g) ~ 100 kcal
Soft cottage cheese 4% (150 g) ~ 129 kcal

Whole grain bread (2 pieces = 10 g) with cheese (20 g) ~ 100 kcal
Some vegetables (cucumber, tomato, arugula, radish, carrots, etc., 150 g) ~ 48 kcal

Total snack = 148-229 kcal

Dinner

Baked mackerel (200 g) ~ 380 kcal
Vegetable and herb salad (200 g) ~ 100 kcal

Total lunch = 480 kcal

Snack 2

Coffee Panna Cotta (150-170 g) ~ 150 kcal
Fruits/vegetables/berries with low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

Cheesecakes or casserole (no sugar, 200 g) ~ 200 kcal
Fruits/vegetables/berries with low GI (carrots, apples, blueberries, etc.), 150 g ~ 70 kcal

Total snack = 220-270 kcal

Dinner:

Celery salad with chicken liver * (250 g) ~ 400 kcal

*You can prepare a lighter version by replacing beans, for example, with cucumber. Or put a little more liver instead of beans.

Total for the day is 1605 kcal.

food-hunter.ru

Goals and purpose of “Proper Nutrition”

A balanced diet certainly helps normalize weight, which is associated with improved metabolism and the transition to proper, physiological nutrition. Meanwhile, PN nutrition is positioned as optimal for people with digestive problems, suffering from diseases of the gastrointestinal tract and cardiovascular system, in the postpartum period and as a preventive nutrition against many diseases (hypertension, obesity, diabetes, osteoporosis, cholelithiasis, etc.).

What is important when creating a menu

When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and not in volume). more than 30 g per dose).
When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.

Healthy eating - PP diet rules

Certain rules will have to be strictly followed. Moreover, proper nutrition after a diet is the diet itself, i.e. it must be observed throughout your life. The rules themselves are not burdensome, but at first they will require the use of willpower and the refusal of a number of “goodies”.

Fast food and other “junk” foods are completely and forever excluded from the diet: crackers, chips, soda, chocolates, confectionery, French fries, pizza, sugar, sausage, sausages, sauces, bars, alcohol (except for natural wine), fast foods cooking, etc.
Salt is significantly limited.
Every day you should start with a glass of clean water, drinking it slowly, in small sips. Breakfast is in half an hour.
Cooking methods: boiling, stewing, baking and steaming.
20% of the daily diet consists of raw fruits and vegetables.
20% of the daily diet consists of fats, mainly from the group of unsaturated fatty acids: seeds, nuts, salmon, trout, olive, flaxseed oil, avocado.
You can only eat slow carbohydrates: wholemeal bread, cereals, durum wheat pasta, unsweetened vegetables. The exception is fruits, berries and a little honey. But they should be distributed correctly throughout the day - sweet ones should be eaten in the first half of the day, sour ones - in the second half.
Potatoes and pasta are independent dishes. They should not be used as a side dish for protein foods.
The amount of animal protein consumed daily should be 1 gram per 1 kg of body weight: meat, fish, poultry, eggs, cottage cheese, cheese, dairy products, avocados, nuts.
You should drink at least 1.5-2 liters of clean water per day, be sure to drink a glass of water half an hour before meals.
Carbohydrates can be consumed for breakfast and lunch. In the evening, it is advisable to eat only protein foods.
It is highly advisable to start your meal with raw vegetables or a salad made from them (if they are included in a specific meal).
You should eat from small plates, in small portions, often. This allows you to relieve the body and increase the digestibility of food.
The maximum break between meals is 4 hours.
Chew your food thoroughly, focus on your food, and do not eat while watching TV or talking on the phone.

How to calculate the balance of BZHU

Women's formula BZHU:

655 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x full age)

Multiply the resulting value by the physical activity coefficient:

Low (sedentary coolant) – 1.2;
Light (non-intensive training 1-3 times a week) – 1.38;
Moderate (moderate loads 1-5 times a week) – 1.55;
High (for professional athletes) – 1.73.

Let's assume the figure is 3000. Subtract 500 from this value and you will get your optimal daily caloric intake.

Next, create a calorie range. Add 100 to the final value and you get your upper limit. Subtract 250, get the bottom.

Percentage ratio of BZHU for the resulting number of calories:

Proteins – 30-35%;
Fats – 15-20%;
Carbohydrates – 45-50%.

This method is used by all nutritionists when creating individual nutrition plans.

Its only difference from “amateur” is taking into account the characteristics of the body, chronic diseases and other nuances.

Replacing “harmful things” with “benefits”

Surely every person who has experimented with diets knows how difficult it is to make restrictions, especially those related to harmful foods, when you would give half your life for a piece of chocolate! Such desires are the main reason for breaking the diet.

According to nutritionists, when a person craves “junk food,” the body experiences a deficiency of certain substances that can be obtained from healthy foods without disrupting the diet:

Desired “harmful” product	What does this indicate?	"Healthy" substitute
Carbonated drinks; Fatty food	Calcium deficiency	Cheese, sesame seeds, broccoli, legumes, grapes, almonds, apples, cottage cheese.
Black tea, coffee	Sulfur deficiency	Broccoli, strawberries, cranberries, carrots, almonds, cucumbers.
White or black bread (not whole grain)	Nitrogen deficiency	Legumes, nuts.
Fried	Carbon deficiency	Fresh fruits.
Salty	Chloride deficiency	Dry seaweed, sea salt (for dishes).
Sweet	Lack of chromium and carbohydrates	Fresh fruits, champignons, barley groats.
chocolate	Magnesium deficiency	Seeds, nuts, legumes, parsley, olives.

Proper nutrition diet - menu for the week

Ideally, there should be 4 meals, the last of which should be no later than 3 hours before bedtime. For a snack, raw fruit or 1 glass of kefir is allowed. 5 meals are acceptable, but only if 3 of them are main meals, and 2 are snacks. You should eat at the same time, setting up the optimal biological rhythm of digestion.

PP diet for a week - sample menu:

Breakfast (30% energy value)	Lunch (40-50%)	Dinner (20%)
Day 1
Toast with naturally salted herring. Vegetable salad (200 gr). Green tea with natural ginger and honey.	Boiled veal. Stewed broccoli. Herb tea.	Vegetables baked with cheese and herbs. Mint tea.
Day 2
Steamed omelette made from 2 eggs, herbs and fresh tomato. Fruit. Rose hip tea.	Pumpkin soup. Boiled fish with boiled rice, raw vegetables. Lemon drink.	Low-fat cottage cheese 150 grams. Fresh unsweetened fruit. Still mineral water.
Day 3
Whole grain pasta with herbs. Toast. Red tea.	Turkey meatballs on a coat of raw vegetables. Pea mash. Fresh fruit.	Vegetable salad with cottage cheese. Tea.
Day 4
Oatmeal with apple, cinnamon and butter. Low-fat yogurt. Tea.	Chicken breast and wild rice pilaf. Vegetables are raw without dressing. Natural unsweetened vegetable juice.	Steamed fish cutlets with stewed carrots. 1 toast Lemon drink.
Day 5
Baked potatoes with cheese and green beans. Lettuce with olive oil. Toast. Tea with lemon.	Puree soup with cauliflower, steamed salmon, green salad. Cranberry juice.	Steam omelet with broccoli. Green tea.
Day 6
1 boiled egg. Whole grain muffin with nut butter. Fruit tea.	Boiled lentils and salad with orange-peanut sauce. Turkey in gravy.	Stewed beans and green salad. Kefir.
Day 7
Lavash made from buckwheat flour with cheese and vegetable filling. Lemon water.	Boiled veal. Green soup. Raw vegetable salad. Still mineral water.	Trout baked with lemon juice. Tea.

Recommendations for PP

There should be 3 hours between meals. Dinner is served 2 hours before bedtime. It will be convenient to follow the principles of PP if you keep a diary and make entries in it about the number of calories eaten, plan a meal schedule, menu for the week, month. They record everything they eat. This will help you analyze your diet more seriously and responsibly, understand what needs to be included in the menu, and what to remove.

You can come up with new dishes or include your favorites, but you must maintain the optimal ratio of proteins, fats and carbohydrates and adhere to the principles of PP. It is better to make a list of products that you will need for the week in advance and purchase them in advance.

Also, in addition to PP, it is recommended to play active sports, jog or walk more. Healthy sleep is the key to a great mood, so you need to sleep about 7-8 hours.

At first, when a person begins to change his usual diet, it will be difficult, so he will need to distract himself with something. They sign up for sections, clubs, read books, do household chores, master new areas, go jogging - all activities will take you away from thoughts of eating something higher in calories.

When hunger is severe, you are allowed to drink a glass of kefir or unsweetened green tea. Apples, dried fruits, bread, and fermented baked milk are eaten as snacks. Over time, thoughts about food will go away.

Don't skip important meals. If suddenly a person, due to being busy, did not have time to have lunch, then there is no need to make up for the uneaten snack. If you really want something tasty, you can have a snack provided you eat healthy foods in small quantities. It is recommended to sometimes refuse transport, the elevator and walk and climb the stairs to the desired floor. Only natural bitter chocolate can be eaten.

It is worth understanding the difference between hunger and thirst. Many people confuse the need for water with the desire for a snack. If you have an acute feeling of hunger, drink a glass of liquid and wait 15 minutes. If it subsides, then the person has satisfied his need.

You should not drink drinks while eating. The liquid moves on 10 minutes after entering the stomach, taking with it gastric juice, which is needed to digest food. Therefore, it begins to be poorly digested, and the intestines suffer. Drink 20 minutes before and 49 minutes. after eating foods.

Doctors and nutritionists advise chewing food thoroughly and not eating quickly. The digestive tract is not ready to accept and process large, poorly chewed pieces. Also, food should be moistened with saliva during chewing. Each serving is chewed 20 times.

Salads are great as a snack, a side dish for meat dishes, or as a food in their own right. They can be prepared according to many recipes. Vegetable and fruit mixes with sour cream, yogurt or vegetable oil must be present in the diet.