Switching to healthy food is a universal diet for everyone who wants to get rid of excess weight, which has no restrictions on age and gender.
The article presents the basic principles of proper nutrition for weight loss and a table with a menu for a week with recipes.
Nutrition Guidelines for Weight Loss
Nutritionists offer a number of general tips for those who take the first steps to change their eating habits and lifestyle:
- Gradualness. To begin with, you need to realize that quickly get rid of large volumes does not work. Refusal of junk food, it is recommended to carry out in stages, without creating severe stress.
- Balance Nutrition should be complete and varied. The necessary nutrients, vitamins and minerals must be ingested in sufficient quantities.
- Organization. It is important to clearly plan your daily diet, number of meals, portion sizes and control your appetite throughout the day.
- Compliance with daily calorie standards. The amount of incoming food should be commensurate with the daily energy consumption.
What foods can and should not be eaten with proper diet for weight loss
A competent diet must necessarily combine three important components:
- Squirrels. They are a building material for cells and tissues. A lack of protein can lead to metabolic disorders and a decrease in immunity.
- Fats. Requires inclusion of all types of omega acids -3.6.9.
- Carbohydrates. Designed to supply the body with energy. It is important to give preference to complex, slow carbohydrates.
The recommended ratio of BJU with PP is as follows: 30% B / 20% W / 50% U.
The basic “grocery basket” of a person who monitors his health and figure consists of natural, fresh and low-calorie ingredients: vegetables, any greens, eggs, lean meat, sea fish, seafood, mushrooms, sour-milk drinks, cottage cheese, cheese, fruits, cereals, nuts, berries.
For quality weight loss, it is necessary to exclude high-calorie and junk food from the diet: white bread, refined sugar, muffins, fast food, pastry baked goods, sweets, packaged juices, soda, mayonnaise, convenience foods, canned food, alcohol.
What to eat to lose weight fast: list
The list of useful products is quite diverse and extensive.
First of all, it is necessary that the table always has a lot of fresh vegetables rich in fiber:
- white, Beijing, cauliflower, broccoli;
- green beans;
- Bell pepper;
For the period of active weight loss, it is better to choose the following fruits: grapefruits, oranges, tangerines, lime, pomegranate, apples, pears, figs, mangoes, persimmons. Berries - raspberries, blueberries, currants, cranberries, strawberries.
In the daily diet of losing weight, be sure to include the following products:
- nuts, especially walnuts, cedar and almonds;
- spices - cinnamon, ginger;
- seeds of flax, pumpkin, sesame, sunflower.
- olive oil;
- green tea.
The first recipes with proper nutrition for weight loss
Soups are an integral part of any diet. PP dishes are prepared without the use of traditional frying and high-calorie ingredients.
Meatball Chicken Broth
- chicken fillet -300 g;
- one small carrot;
- two large potatoes;
- leaf parsley;
- Twist the chicken pulp and 1/2 onion in a meat grinder.
- Wash potatoes and carrots, peel and cut into cubes.
- Put a pot of water on the fire when the liquid boils, drop the vegetables, add a little salt, cook for 10-15 minutes.
- Form balls from minced meat and gently fold into boiling broth.
- In the finished soup, throw bay leaf and herbs, then obscure for another 5 minutes.
Pumpkin Puree Soup
- pumpkin - a pound;
- hard cheese - 50 g;
- seasoning to taste.
- Peel the pumpkin and seeds, bake for 20 minutes in the oven.
- Finely chop the onion, grate the cheese.
- Divide the baked pumpkin into parts and transfer to a pan with a small amount of salted broth, add onion, boil for 5-7 minutes.
- Beat the finished soup with a blender, add cheese, then obscure for a few more minutes. Sprinkle with parsley before serving.
- kilogram of cod filet;
- one carrot;
- onion head;
- ground black pepper;
- a bunch of greenery.
How to cook:
- Wash the fish, clean the scales, divide into parts.
- Cut carrots and onions in half rings.
- Prepare a pot of water, put on fire.
- In the boiling liquid, dip the fish pieces, after descaling, add vegetables, salt, pepper. Cook for 12-15 minutes.
- Add a cut of fresh herbs to the prepared ear.
Main dishes for proper nutrition
In order to cook a hearty, but low-calorie dinner, you should choose low-fat varieties of meat, fish, any seafood. Main dishes are best combined with a vegetable side dish and lots of greens. Acceptable methods of heat treatment are stewing, baking and steaming.
Chicken breast roll with cottage cheese and herbs
- cottage cheese - 200 g;
- bunch of dill and parsley;
- 2 large cloves of garlic;
How to cook:
- Fight chicken well.
- Chop greens and garlic, put in a deep bowl, add cottage cheese, add salt and mix.
- Put the curd mass on the fillet and twist it with a tube, fasten the resulting roll with a thread or tooth sticks.
- Bake the roll for 20 minutes.
Shrimp and Spinach Pasta
It will be required:
- seafood - 220 g;
- paste -100 g;
- spinach - 60 g;
- spices to taste.
- Rinse the shrimp and spinach, pass over medium heat without oil for 7-10 minutes.
- Boil spaghetti until half cooked and transfer to seafood, add some water and spices, simmer another 3-5 minutes.
Stuffed with Abachas
- zucchini - 2 pcs.;
- minced meat -250 g.;
- Peel the zucchini from the peel, cut lengthwise into two halves, remove the middle.
- Finely chop onion and greens, combine with meat and pulp of zucchini, add salt and pepper.
- Put the filling in the vegetables.
- Put in the oven for 20-25 minutes.
Oven baked red fish
- salmon (any fish);
- onion head;
- one lemon ;
How to cook:
- Wash, clean the fish, grate it with spices, sprinkle a little lemon juice.
- Line a baking sheet with parchment, put pickled salmon on it.
- Lightly grease the fish fillet with olive oil, lay a few lemon slices and onion rings on top. Place in the oven for half an hour.
Light, nutritious and vitamin salads are suitable for a healthy diet. As a dressing, it is better to use natural yogurt, low-fat sour cream, linseed oil, apple cider vinegar.
- beef tenderloin - 200 g;
- green beans - 80 g;
- cherry tomatoes - 4 pcs.;
- arugula - 100 g;
- onions - 1 pc.;
- olive oil - a teaspoon;
- a handful of sesame seeds;
- Boil the meat, cool, cut into thin strips.
- Chop the onion, toss into a preheated pan, pour 2-3 drops of oil.
- In a slightly fried onion add beans, simmer for a couple of minutes.
- Put meat straws and fry in a deep bowl. Add arugula and tomato slices to the composition. Pour sesame seeds and a pinch of salt on top, mix everything.
Protein salad with mushrooms
- chicken - 180 g;
- fresh champignons - 280 g;
- eggs -3 pcs.;
- 1/2 tablespoon of vegetable oil;
How to cook:
- Cook chicken, mushrooms and eggs, cool.
- Divide the champignons into 3-4 parts, lightly fry.
- Cut the remaining components into small pieces and put them in a suitable dish.
- Combine all ingredients, add a little mustard, salt.
Cabbage + cheese + turkey
- boiled turkey fillet - 400 g;
- a pound of Beijing cabbage;
- hard cheese -190 g;
- one carrot;
- 1 tbsp. l natural yogurt;
- two cloves of garlic;
- Cut the meat into pieces, chop the cabbage leaves, grate the carrots and cheese.
- Squeeze the garlic into yogurt, salt and pepper.
- Put prepared foods in a bowl, add dressing, mix.
- a can of canned tuna;
- fresh cucumber;
- tomatoes - 2 pcs.;
- boiled egg;
How to cook:
- Coarsely chop the vegetables.
- Tear lettuce leaves with your hands, line on the bottom of the plate.
- Then spread the whole surface of the slices, lay out the tuna.
- Sprinkle fish with onion half rings, pour liquid from canned food, and pepper if necessary.
Even with a healthy diet, you can sometimes enjoy sweets. To prepare not only healthy, but also very tasty desserts, is not at all difficult.
Ovsyanoblin with kiwi and banana
It is necessary to prepare:
- Hercules flakes - 80 g;
- a raw egg;
- half a glass of kefir;
- a pinch of salt.
- ripe banana;
- yogurt - 30 g.
How to do:
- Pour oatmeal with warm kefir, leave for 20 minutes.
- In the swollen flakes, mix the egg, add salt and mix.
- Pour the mixture onto a dry preheated pan (non-stick).
- Fry on both sides until golden brown.
- Knead a banana with a fork, add yogurt. Kiwi cut into circles.
- Spread the banana mass over the surface of the oatmeal pancake, then put the kiwi. Roll the cake in half.
Cottage cheese casserole
- curd mass (up to 5% fat content) - 450 g;
- two eggs;
- rice flour - 60 g.
- any berries (strawberries, raspberries);
- Grate the cottage cheese with eggs, add a teaspoon of stevia, add flour, mix.
- Cut strawberries into 2-3 parts.
- Pour the dough into the multicooker bowl, lay the berries on top.
- Set the “Baking” mode.
- Sprinkle the prepared casserole lightly with cinnamon or powdered sugar.
For cooking you will need:
- oat flakes -60 g;
- prunes - 4 pcs.;
- sesame seeds -3 g .;
- Rinse the prunes well, cut into small pieces.
- Pour flakes and dried fruits into a suitable container, pour boiling water and cover.
- When the oatmeal swells, pour sesame seeds, mix.
- Cover the pan with baking paper, turn on the oven 180 degrees.
- Moisten your hands with water, mold circles from the dough and put on a sheet.
- Bake for about 20 minutes, make sure cookies are not burnt.
PP sweets from dates
To make homemade sweets, just three components are enough:
- dates - 200 g .;
- any seeds (sesame, sunflower) - 70 g;
- coconut flakes.
- Rinse dried fruit, peel and grind until smooth in a blender.
- Add the seeds to the mass.
- Roll small balls from the resulting composition, each roll in coconut.
Proper nutrition for weight loss: a menu for a week
Throughout the day, it is allowed to drink any amount of clean water (boiled, bottled, mineral without gas), black, green tea, 2-3 cups of weak coffee, chicory, homemade fruit or dried fruit compotes (sugar free).
The average volume of one serving is 250-300 g.
Table. Approximate diet for 7 days
|Day of the week||Breakfast||Snack||Dinner||High tea||Dinner|
|Monday||Buckwheat in milk||An Apple||Boiled rice with liver||Glass of fermented baked milk||Piece of fish with vegetables|
|Tuesday||Omelet with cheese||Curd with raisins||Borsch, 2 slices of brown bread||Half grapefruit||Cauliflower with Chicken|
|Wednesday||Pumpkin porridge with carrots||2 boiled eggs||Stewed rabbit with boiled potatoes||Cottage cheese - 100 g.||Steamed fishcakes, lettuce|
|Thursday||Oatmeal with flaxseed seeds||Persimmon||Ear, with bran bread||Kefir with cinnamon||Stuffed peppers - 2-3 pcs.|
|Friday||Curd casserole with dried apricots||A glass of yogurt with a slice of whole grain bread||Pasta, tuna salad||Orange||Chicken breast, stewed eggplant|
|Saturday||Millet porridge||Garnet||Mushroom soup, croutons||Cottage cheese||Pollock, cabbage salad|
|Sunday||Cheesecakes with prunes||A handful of nuts||Beef Steak with Stewed Eggplant||Yogurt||Vegetable sliced turkey|
Given the list of allowed products, planning a daily table will not be difficult. Depending on individual taste preferences, the basic menu can be built on the basis of fish, vegetable or meat snacks.
How much can you lose weight with proper nutrition
Without harm to the body, it is recommended to lose no more than 500 g per week. Therefore, adhering to a healthy diet, it may take 2-3.5 kg per month.
Of course, getting rid of fat quickly does not work. To achieve a visible result, it will take at least two to three months. Extra pounds will go away gradually, and with further maintenance of the proper nutrition system, you will not return.
Still have questions? Write in the comments.