The right diet to lose weight - a menu for every day

The body cannot exist without food, but its uncontrolled consumption does not lead to health, so a proper diet for weight loss must be developed - a food intake plan. If you follow the rules every day of your life, you will be more harmonious, your shape will stay in great shape, and your health will improve. The main principle of proper nutrition for weight loss is the excess of the body's energy costs over the value of the products.

What is proper nutrition

In nutrition, proper nutrition refers to eating according to certain rules - alternation, diversity and regularity. The body’s nutritional needs are calculated individually, depending on activity and age. The basics of proper nutrition for weight loss include complex conditions - the variety, caloric content and balance of foods that enter the body must be taken into account.

Principles of proper nutrition for weight loss

Before examining the question of how to lose weight with proper nutrition, girls and men need to understand the basics of diet:

  • take lots of vegetables and fruits into your daily meals - replace or supplement them with garnishes, take berries instead of snacks and sweets;
  • monitor your daily water balance - two liters of fluid a day, which improves digestion and skin function;
  • reduce the consumption of pastries, cakes, sweets, cakes, but sweets should not be categorically rejected;
  • for breakfast, eat porridge without milk and butter, combined with bananas, honey, raisins or apples;
  • to lose weight you have to move constantly - to walk in the fresh air, to play sports;
  • focus only on this while eating so you don’t overeat;
  • replace harmful foods with healthy ones - eat lean beef or chicken instead of fatty meat, sunflower oil - olives, cream - yoghurt;
  • stop frequent alcohol consumption;
  • reduce doses to half of current consumption;
  • do not buy food on an empty stomach;
  • include a variety of dishes, look for new recipes on websites;
  • do not eat 3-4 hours before bedtime, eat light foods;
  • regularly, but not often, pamper yourself with something forbidden so as not to "break away" from proper nutrition;
  • count calories according to the system;
  • avoid stress, maintain a healthy sleep;
  • don’t overeat - get up from the table with a slight feeling of hunger.
oatmeal with berries for weight loss

Diet

A proper diet to lose weight is impossible without following an accurate diet. This should be taken into account according to the activity - if a person is a "squirrel", breakfast will start at 7 in the morning and subsequent meals will take place every 2-3 hours. If weight loss is an "owl, " the day begins at 9 a. m. and ends at 8 p. m. Sample Meal Plan:

  • immediately after waking up drink a glass of warm water, you can add a little honey and lemon juice;
  • for breakfast fruits, vegetables, light cereals, cottage cheese;
  • lunch includes meat proteins, garnishes and some fiber-rich vegetables;
  • snack with milk drinks, nuts;
  • dinner consists of vegetables and protein.

Calorie content of the diet

One of the rules for following a healthy diet is to count the calories in the food you eat. The caloric content must be calculated individually, for which there is a formula:

  • multiply the height in cm by 1. 8;
  • multiply the weight in kg by 9, 6;
  • multiply the age by 4, 7;
  • Add the first two digits to 655 and subtract the last;
  • set the activity - low, multiply the resulting number by 1, 2, medium - 1, 38, high - 1, 55;
  • subtract 300 kcal for weight loss from the final calculation of the caloric content of the diet.

BJU ratio

The calculation of the proportions of proteins, fats and carbohydrates is fundamentally differentiated in terms of a proper weight loss diet. Normal proportions look like this: 40-50% carbs, 30-40% protein, 20-25% fats. They vary for weight loss: 30-40% carbs, 40-45% protein and 15-20% fats. Take, for example, the daily caloric content of the diet is 1320 kcal, to lose weight you need to eat every day:

  • 45% protein - 594 kcal or 149 g (4 kcal per 1 g protein);
  • 25% fat - 330 kcal or 36 g (9 kcal in 1 g of fat);
  • 30% carbohydrate - 396 kcal or 100 g (4 kcal per 1 g carbohydrate).
food for weight loss

How to move to proper nutrition

Once you’ve mastered the rules of the diet, it’s hard to start following, but here are some helpful tips to help you lose weight:

  • replace the meat with lean beef or chicken, cut off fat and skin before cooking;
  • reduce the amount of meat consumed - make goulash more vegetable and soup less rich;
  • Fermented milk products and milk are low in calories but not fat-free;
  • combine any food with vegetables to neutralize a high glycemic index;
  • you can afford sweets or pastries in the morning and not use them in the evening;
  • the smaller the product is cut and the longer it is thermally processed, the higher its caloric content and the lower its benefit;
  • combine the products correctly - the meat should be prepared with steamed vegetables, not potatoes;
  • avoid baked potatoes.

Product compatibility

In order for the body to reap only benefits and not suffer from a lack of familiar foods, you need to learn the basic rules for combining foods in your diet:

  • proteins cannot be combined with starch;
  • starchy foods are consumed with green leafy vegetables;
  • you cannot eat bread and potatoes at the same time;
  • it is useful to combine fruits with nuts, vegetables and starchless root crops;
  • do not eat fruit for snacks, it is better to eat half an hour before a meal or replace it with breakfast;
  • combines seasonal fruits that come together in one meal.

Dose

If you follow a proper diet, nutrition experts will advise you to eat often but in small portions. Five to six small meals a day promotes satiety, satiety and weight loss. Rules for counting doses:

  • place the food on the plate only once - without additives to avoid strain on the stomach;
  • you may consume 100 g of white meat at a time, which is approximately equal to the volume of the palm of an adult woman;
  • 200 grams or a glass of a fist (the amount of cereals, fruits, vegetables);
  • half a teaspoon - 5 g (oil);
  • put two tablespoons of liquid in a handful - the same amount of salad, porridge, pasta;
  • "a palm" can take complex carbohydrates daily;
  • the two walls of the thumb - the amount of fat on the plate.
girl eating vegetable salad for weight loss

How to make a diet

Use the experts' recommendations to put together the right diet for weight loss:

  • split the list of products on different days - don’t combine chicken and fish on the same day;
  • don’t skip breakfast - it should be high in calories;
  • eat cottage cheese, fried or cooked meat or fish for dinner;
  • eat vegetables, dried fruits, unsalted nuts during snacks;
  • if a workout is planned for the day, increase the amount of protein;
  • drink water and green tea;
  • try drinking coffee on a schedule before 2 p. m . ;
  • the daily caloric content of beverages shall not exceed 500 kcal;
  • include a minimum amount of flour confectionery in your diet;
  • do not eat a lot of fried, cooked, take more greens, vegetables and fruits;
  • roasted meat for dinner, fry or cook, eat a little;
  • do not drink water or liquids while eating, and do not drink 20 minutes before and half an hour after a meal;
  • use spices in moderation - salt retains water and spices cause appetite;
  • do not miss an hourly meal.

Meal order

A proper diet includes a schedule that is best followed to lose weight. Key tips:

  • for breakfast (one hour after waking up) eat cereals, eggs, cottage cheese, dairy products;
  • second breakfast - vegetables, some protein;
  • lunch - vegetable salad, soup, with the second meat, but without dessert;
  • afternoon snack - protein, nuts, seeds, green or herbal tea;
  • dinner - fish, dairy products, steamed vegetables, unsweetened fruits.
vegetable stew for weight loss

Proper nutrition menu for the week

To help you build a diet for weight loss, use the approximate full menu for the week shown in the table below:

Day of the week / Meal Breakfast Lunch Dinner afternoon tea Dinner
Monday Rice on the water, a teaspoon of butter, an apple, unsweetened coffee Toast, eggs, fresh cucumber, dark chocolate Fried hake, Chinese cabbage salad, cucumber, green peas and olive oil Cottage cheese, apples, green tea with lemon Stewed vegetables, fried chicken breast
Tuesday Bread with cottage cheese and cheese, banana, unsweetened tea Cottage cheese with honey Chicken soup, cabbage salad, cucumber, tomato, carrot and lemon juice Apple, stone, mint tea A piece of cooked chicken fillet with cucumber
Wednesday Oatmeal on the water with honey, banana and unsweetened coffee Walnuts, apples, green tea Brown rice with steamed vegetables Curd banana casserole with green tea Boiled shrimp, cucumber and tomato
Thursday Oatmeal with skim milk and berries Natural yogurt with honey and coffee Roasted hake with sauerkraut Salad with cucumber and tomato sour cream Fried chicken with parmesan and cucumber
Friday Mashed potatoes, eggs, cucumbers Kiwi, green tea Rice soup with mushrooms, toast and a piece of hard cheese Cottage cheese casserole with raisins Roasted pollock with seaweed
Saturday Omelette with two eggs and coffee banana, orange French fries with mushrooms and roasted turkey Kefir, apple Sugar-free cottage cheese with baked apples and cinnamon
Sunday Barley porridge with butter and tea Banana, kiwi Casserole with cooked chicken Boiled shrimp with tomato juice Steamed fish cake with brown rice and tomato juice

PP diet every day

To diversify your diet, nutrition experts have developed approximate diet plans for weight loss:

  • optional breakfasts: fruit with bread, berries with oatmeal, scrambled vegetables, cottage cheese with berries;
  • lunches: soup with porridge and salad, soup with bread and vinaigrette, broth without potatoes with broccoli, steamed fish or chicken with vegetables;
  • diet dinners: fish, chicken, beef or shrimp with steamed vegetables, cottage cheese salad, light vegetable soup, porridge on water;
  • delicious food: berries, wholemeal biscuits, low-fat yogurt, walnuts.