Menu for this week: foods for weight loss

To return to shape quickly, you can choose the simplest correct diet: a minimum of fat and carbohydrates, complete rejection of sweet and salty. The effects will be noticeable in two to three weeks.

chicken and vegetables for weight loss

However, don’t think that this is forever. Returning to the dishes from the previous menu, you will regain the extra weight. The only option for losing weight and controlling weight is proper nutrition. And it can also be delicious.

Two main principles:

  • Regular meals are fractional and in small portions.
  • A varied menu to suit everyone's taste.

Proper daily nutritional menu for weight loss

Proper nutrition and diet are two different ways to achieve weight loss results. On a diet, a person limits himself in the consumption of certain foods, and often we do not talk about compiling a balanced diet that takes into account individual indicators of weight loss. The result of such a diet can often be heartburn, bloating, diarrhea, and even gastritis. And even if the diet was chosen correctly, the effect, as a rule, lasts until the end of a strict menu and for some time thereafter. With the end of the diet, weight loss is also over: excess weight returns faster than it was left behind.

If your goal in compiling a new menu is not temporary harmony, but better health in general, then choose the right nutrition. Follow the fact that proper nutrition is not a temporary regime, and not a menu for the purpose of rapid weight loss, it is a way of life.

Nutrition Basics:

  • Gradual reduction of calories consumed in the daily diet. Their sharp restriction leads to a slowdown in metabolism and damage, as it is very difficult for the body to begin the process of losing weight. After calculating the caloric content of the daily diet, it is necessary to gradually reduce it by 100-150 calories a week.
  • Regular fat intake. Important: fat on the menu with proper nutrition should be healthy - that is, from plants and animals. They both help during weight loss and weight gain. You can get it from fish and nuts (omega-3s) or olive oil (unsaturated fats). Remember, if you don’t include it in your diet, or if you don’t include it enough, you can trigger hormonal failure.
  • Reduce carbohydrate intake. It is impossible to remove it completely from the menu, because proper nutrition and healthy weight loss is, first of all, adherence to a balanced menu. Give preference to slow carbs that can provide satiety for a long time. It can be cereals (buckwheat, oatmeal) or vegetables. But we exclude fast carbs from the proper nutrition menu completely, because they have no benefits. They are immediately absorbed, increase blood sugar levels, and after a short period of time the body again gives a signal of hunger.
  • Increase your protein intake. More calories are expended on its digestion than fats and carbohydrates. The inclusion of protein foods in the menu increases metabolism and allows you to maintain muscle mass while losing weight.
  • There are small parts, but often. The daily diet during weight loss should consist of 5-6 doses. To increase metabolism, it is necessary to regularly give the body work in the form of food processing. This avoids feeling hungry, because if the break between meals is very long, there is a possibility of damage.

Basics of proper nutrition menu for weight loss:

  • Breakfast: slow carbs and protein (porridge and cottage cheese; eggs);
  • Snacks: protein and fiber (cottage cheese; eggs; vegetables; fruits);
  • Lunch: slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
  • Snacks: protein and fiber (cottage cheese and fruit);
  • Dinner: protein and fiber (steamed vegetables, grilled meat; fish and vegetables).

At the same time, one must not forget to diversify the menu while losing weight, to make beautiful food. This will allow you to easily switch to a good diet, without making an exception from a healthy menu.

Adherence to the right menu can delight the most significant and reliable weight loss results. If it is built according to the rules, balanced, completely eliminates harmful products and distributed according to the daily needs of the body, then at home you can quickly achieve the desired result.

It will help in this being sorted in advancehealthy eating menu for every day for girls and women.With proper nutrition, it is important to think through your menu, distribute products properly, without deficits and surpluses.

Menu for each day of the week:

Monday

  • Breakfast: cereals - 50 gr. , butter - 1 tsp, kefir - 0. 5 l. ;
  • Snack: cottage cheese - 150 gr. , apple-1 pc. ;
  • Lunch: boiled buckwheat - 50 gr. , roast beef - 150 gr. , fresh cabbage salad - 100 gr. , vegetable juices;
  • Snack: boiled eggs - 1 pc. , green beans - 100 gr. ;
  • Dinner: steamed fish - 150 gr. , broccoli - 100 gr. , black tea.

Tuesday

  • oatmeal - 50 gr. , olive oil - 1 tsp, yogurt - 200 ml, fruit juice;
  • milk - 1 tbsp, bananas - 1 pc. ;
  • rice - 50 gr. , chicken breast - 150 gr. , fresh cucumbers - 1 pc. , jelly;
  • omelet on 1 egg, corn - 100 gr. ;
  • steamed meat - 150 gr. , vegetable mixture - 150 gr. , tomato juice.

Wednesday

  • oatmeal - 50 gr. , butter - 1 tsp, cottage cheese - 150 gr. , green tea;
  • dates - 5 pcs. , natural yogurt - 150 ml;
  • room 50 gr. , roasted turkey - 150 gr. , tomato - 1 pc. , jelly oatmeal;
  • milk 1 tbsp, nuts 50 gr. ;
  • canned tuna -150 gr. , boiled cabbage - 150 gr. , green tea.

Thursday

  • room - 50 gr. , butter - 1 tsp, Borodino bread and butter sandwich - 1 pc. , tea, honey - 2 tbsp;
  • fruit salad with the addition of natural yogurt - 200 gr. ;
  • rice - 50 gr. , boiled chicken with vegetables - 200 gr. , beet salad with olive oil - 100 gr. , jelly oatmeal;
  • bananas - 1 pc. , milk - 1 tbsp;
  • omelette on two eggs, fresh cucumber - 1 pc. , compote.

Friday

  • oatmeal - 50g. , butter - 1 tbsp, boiled eggs - 2 pcs. , black tea;
  • kefir - 1 tbsp, prunes - 5 pcs. ;
  • millet - 50 gr. , cut steamed fish - 2 pcs. , green beans - 100 gr. , jelly;
  • natural yogurt - 1 tbsp, blueberries - 100 gr. ;
  • boiled beef - 200 gr. , boiled vegetables - 100 gr. , green tea.

Saturday

  • room - 50 gr. , olive oil - 1 tsp, toast with honey - 1 pc. , black tea;
  • dried apricots - 10 pcs. , milk - 1 tbsp;
  • rice - 50 gr. , roasted turkey stuffed with cheese and low -fat herbs - 150 gr. , compote;
  • bananas - 1 pc. , nuts - 50 gr. ;
  • boiled fish - 150 gr. , corn - 150 gr. , green tea.

Sunday

  • oatmeal - 50 gr. , butter - 1 tsp, cottage cheese - 150 gr. , jelly;
  • milk jelly with fruit - 200 gr. ;
  • rice - 50 gr. , beef stew with vegetables - 200 gr. , compote;
  • omelette from 1 egg, tomato - 1 pc. ;
  • roasted turkey - 200 gr. , fresh cabbage salad with dill - 150 gr. , green tea.

For breakfast and lunch, the amount of cereal on the menu is shown in dried form.

Proper nutrition for women to burn fat and effective weight loss must be coupled with physical activity. It can be squatting, jogging, cycling and many more weight loss exercises that are easy to do at home.

In a proper daily nutritional diet for men, you need to include foods that give a lot of energy and strength, even when losing weight. When compiling a menu, it is important to take into account the individual characteristics and needs of a man: parameters, lifestyle, level of daily activity, and, in fact, the goal of switching to proper nutrition is to lose weight, gain weight or keep the body in good shape. . In line with this, you can change the number of servings, making it larger for active men, and smaller for those with an inactive lifestyle.

Nutritionists recommend that the basics of a complete "men's menu" include:

  • Breakfast: scrambled eggs, whole grain bread, tea without sugar;
  • Snacks: dairy products;
  • Lunch: soup, meat or fish with boiled vegetables, salad with vegetable oil, tea without sugar;
  • Afternoon snacks: raw fruits or vegetables;
  • Dinner: boiled or steamed meat or fish with vegetables;
  • At night: milk or dairy products (kefir, fermented condensed milk).

Excluded from the menu: alcohol; orange food; canned food; spicy and fried foods. This product is not related to proper nutrition.

With average physical activity, a man expends about 3, 300 - 3, 600 calories. For weight loss, it is enough to reduce the caloric content of the dish gradually to 1, 800 - 2, 200 kcal.

vegetable salad for weight loss

Proper nutrition for men - a menu for every day

Monday

  • fried eggs from 2 eggs, toast from whole grain bread, tea without sugar;
  • lean cottage cheese - 200 gr. ;
  • roast beef - 200 gr. , cabbage soup on vegetable broth - 200 ml, berry juice;
  • feta cheese - 100 gr. ;
  • grilled chicken breast with spinach - 200 gr. ;
  • a glass of hot milk.

Tuesday

  • oatmeal with milk - 200 gr. , bran bread - 1 pc. , butter - 1 tsp, green jam without sugar;
  • kefir - 1 tbsp;
  • kupaty turkey cooked in an air grill - 200 gr. , boiled beet salad with walnuts and vegetable oil - 200 gr. , chicken soup - 150 ml, prune compote;
  • wine - 200 gr. ;
  • fish zrazy - 200 gr. , steamed broccoli - 200 gr. , teh;
  • a glass of ryazhenka.

Wednesday

  • omelet on two eggs with mushrooms, whole grain bread croutons - 2 pcs. , jelly;
  • natural yogurt - 200 gr. ;
  • cut steam from beef - 250 gr. , vegetable hodgepodge - 200 ml, unsweetened tea;
  • persimmon 2 pcs;
  • boiled cabbage with turkey - 300 gr. , dried apricot compote;
  • a glass of kefir.

Thursday

  • buckwheat porridge with milk - 200 gr. , boiled eggs - 1 pc. , tea without sugar;
  • mousse of cottage cheese and berries - 200 gr. ;
  • chopped chicken breast schnitzel - 250 gr. , cabbage soup - 200 gr. , jelly;
  • orange - 1 pc. , nuts - 50 gr. ;
  • roast beef with tomatoes and cheese - 250 gr. , fresh cabbage salad - 100 gr. , green tea;
  • a glass of milk.

Friday

  • scrambled eggs with tomatoes from 2 eggs, toast with butter - 1 pc. , tea is not sweet;
  • cheesecake - 300 gr. ;
  • borsch with beans - 200 gr. , Caesar - 200 gr. ;
  • watermelon - 250 gr. ;
  • boiled beef liver - 200 gr. , steamed vegetables - 200 gr. , jelly;
  • a glass of ryazhenka.

Saturday

  • Wheat milk porridge - 200 gr. , pir - 1 pc. , black tea with honey;
  • salad of cheese, celery and spinach with linseed oil - 300 gr. ;
  • boiled beef with chickpeas and zucchini - 300 gr. , chicken soup - 150 ml, dried fruit compote without sugar;
  • fresh oranges - 1 tbsp, biscuit biscuits - 100 gr. ;
  • air grilled salmon with asparagus - 300 gr. , teh;
  • Hot milk.

Sunday

  • corn flakes - 100 gr. , milk - 1 tbsp;
  • cottage cheese pudding with raisins - 200 gr. ;
  • Peanut soup - 200 ml, boiled beef - 150 gr. , tomato juice - 1 tbsp;
  • apples - 2 pcs. ;
  • beef steak - 200 gr. , steamed vegetables - 200 gr. , teh.
  • a glass of kefir.

Examples of menus for men for this week may differ slightly in proportion or composition, but the product must be consistent with proper nutrition.

Proper nutrition is a balanced composition of the menu and well -chosen products. Divisions also play an important role. Some programs suggest limiting the daily diet to 1000 kcal a day for weight loss in a short time. It is important to understand that this is a very extreme weight loss regimen that has little to do with a balanced diet. The acceptable norm for weight loss for adult women can be considered 1200-1500 kcal, for men it is better to increase the daily menu to 2200 kcal. However, if you decide on a strict weight loss measure, then it is better to include products from the list of proper nutrition in the menu.

Menu for proper nutrition for each day for weight loss - an example of a menu for 1000 calories

Sample menu for 1 day:

  • Breakfast: two omelets (340 kcal), bran bread - 1 kus (80 kcal), black tea with 1 teaspoon of sugar (22 kcal);
  • Snacks: pic (35 kcal);
  • Lunch: cabbage soup from fresh cabbage - 250 ml (63 kcal), whole wheat bread 1 kus (80 kcal);
  • Snacks: lean cottage cheese - 100 gr (50 kcal), cherry jam - 2 teaspoons (55 kcal);
  • Dinner: baked potatoes - 2 pcs (160 kcal), boiled hake - 100 gr (80 kcal), fresh cucumbers - 2 pcs (11 kcal), tomatoes - 1 medium (23 kcal).

Total daily intake: 999 calories.

Proper nutrition - a menu of 1200 calories per day

  • Breakfast: oatmeal on water from 50 grams of cereals (250 kcal);
  • Snacks: pears (43 kcal), steamed cut beef - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber and tomato salad - 150 gr (40 kcal);
  • Snacks: fruit salad - 200 gr (35 kcal);
  • Dinner: buckwheat porridge - 100 gr (336 kcal), boiled or baked cod - 200 gr (150 kcal), red cabbage salad with herbs 100 gr (50 kcal).

Total daily diet: 1200 calories.

Daily nutritional menu for 1500 calories

  • Breakfast: porridge - 200 gr (244 kcal), apples - (37 kcal), green tea with 1 tsp. sugar (26 kcal);
  • Snacks: sweet yogurt - 125 ml (88 kcal);
  • Lunch: soup on meat broth with noodles - 250 gr (196 kcal), rye bread 2 pieces (156 kcal), orange 1 pc (48 kcal), boiled chicken breast - 150 gr (255 kcal), fresh cucumber 2 pcs(14 kcal);
  • Snacks: low -fat kefir 1 tablespoon (60 kcal), apples (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumbers, tomatoes, vegetables 200 gr - 70 kcal), olive oil 1tablespoon / l (135 kcal).

Daily dietary results: 1, 498 calories.

Rest between meals should be 3 hours. We must not forget about the drinking regime (a glass of water every hour).

Doctors warn that weight loss is rarely easy, especially if there is a lot of excess weight. But to follow a temporary diet or get used to a constant proper nutrition, is everyone’s choice. In theory, compiling a menu for weight loss is always difficult, but in practice everything is much easier. Now there are many recipes for proper nutrition, among which you can find delicious pastries, sweets, snacks that you can safely enter into the menu without spoiling your figure.