All the holidays, visits to guests and tables full of all sorts of delicious things are behind us... But what’s ahead? And ahead are treacherously protruding bellies and plus a certain number of kilograms on the scales. An excellent motivation to finally come to your senses and get your weight and figure in order. After all, the beach season is just around the corner - just about three months, you won’t even have time to blink an eye. And in order not to go on mocking super-diets that promise “minus N kilograms per week,” “Culinary Eden” offers you something like a nutrition program for weight loss, as a result of which your unnecessary kilograms will not come back, and your figure will delight you, becoming better and better. better every week.
Here are some tips from nutritionists that will help you normalize your appetite and weight.
Make it a rule to drink at least 1.5-2 liters clean water in a day. Drink water, even if you don't feel like it, half a glass every hour.
. Drink water no later than 30 minutes before meals and do not wash down your food. After eating you can drink no earlier than 40 minutes later.
To gently activate your digestive tract, drink a glass of fairly hot water first thing in the morning. You will feel nauseous, perhaps after a glass of hot water you will not want to have breakfast at all - this is normal, after a week everything will return to normal. By the way, hot water It starts the kidneys perfectly in the morning, and this is very important for those losing weight.
Avoid alcohol, especially beer. A glass of high-quality dry red wine once a day is allowed.
Eat as you would in kindergarten - little and often. 5-6 meals a day for those losing weight is optimal. Two breakfasts, lunch, afternoon snack, dinner and a constant glass of kefir at night - and portions of 200-250 ml.
. Eat no later than 3 hours before bedtime. You can drink water at any time of the day.
Drink tea and coffee without sugar. Buy stevia and make a cool infusion like syrup, adding it instead of sugar.
Avoid bananas and grapes. Any other fruits are welcome.
If you like fasting days, arrange them once a week. Just don’t unload on apples, they give you a beastly appetite.
. Be sure to have breakfast, it is the most important meal of the day. For breakfast you need to eat complex carbohydrates and protein. Complex carbohydrates include cereal porridges, whole grain bread, pasta made from durum wheat (they must be prepared without adding any kind of fats and oils). Protein comes from eggs, meat, seafood and legumes.
For lunch, eat clear soups, broths, lean boiled meat or fish, vegetables and fruits.
Ideal afternoon snack: natural yogurt without additives (it’s better to make it yourself from special starters that you can buy at pharmacies or stores healthy eating), cottage cheese, a handful of nuts or a sandwich (a piece of grain bread, boiled meat and a lot of greens or vegetables).
. For dinner, prepare a salad, cottage cheese casserole and stewed vegetables - in general, everything is the same as what you eat during the day, only the portion, do not forget, should be only 200-250 g.
Fruits are best eaten in the first half of the day.
Fried foods are prohibited!
The list of prohibited products also includes: semi-finished products, fast food, salted or sweet nuts and seeds, chips, carbonated drinks, bread and baked goods made from premium flour, mayonnaise.
There is no need to strictly limit yourself in fat consumption; it is very important for the normal functioning of the body. Just remember moderation and avoid artificial fats.
Use a trick and buy yourself a small plate and eat with a teaspoon; at first it will be unusual, but over time your stomach will decrease in size and will not require the same gigantic portions.
Here are some simple and affordable breakfast recipes.
Menu for weight loss - breakfasts.
Ingredients:
1 stack milk,
½ cup Hercules,
½ cup any fresh or frozen berries,
honey, maple syrup or fructose - to taste.
Preparation:
Pour milk into a saucepan, add cereals and heat to a boil, stirring. Cook the porridge until tender, add berries and honey.
Ingredients:
150 ml milk,
10-13 tbsp. oatmeal,
1 banana
1 tbsp. cocoa powder.
Preparation:
Blend all ingredients except cereal in a blender until smooth. Pour the resulting mixture over the oatmeal and let sit for 5-7 minutes. Garnish with bananas or dried fruits.
Omelette with vegetables. Prepare the egg mixture: beat the eggs with milk and a pinch of salt until fluffy. Stew any vegetables a little in a frying pan with vegetable oil, pour in beaten eggs and place in a hot oven or cook on the stove with a lid. Sprinkle with herbs.
Ingredients:
4 eggs,
4 tbsp flour,
4-5 apples,
1 stack milk,
salt, vanillin, butter.
Preparation:
Peel the apples, cut into slices and stew in a small amount of butter or without it at all to reduce the number of calories. In a bowl, beat the eggs with vanilla, salt and flour, then pour in the milk and mix well. Pour some of the egg mixture into a frying pan greased with butter, add the apples and pour in the remaining eggs. Place in the oven at medium heat and bake until done.
Breakfast in thin lavash. A quick breakfast that you can take with you to work if you don’t have time to eat at home. Cut any boiled or baked meat (chicken, veal, lean pork) into thin slices. Stir in cabbage, sweet peppers and tomatoes, finely chopped and seasoned lemon juice, salt and pepper. You can add Korean carrot salad. Mix low-fat sour cream or natural yogurt with lemon juice, add salt if necessary, and season with a mixture of vegetables and meat. Wrap the mixture in pita bread and heat it in a dry frying pan or in the microwave.
Ingredients:
300 g oat flakes,
200 g almonds,
100 g peeled seeds,
80 g sesame seeds,
250 g seedless raisins,
100 g hazelnuts (coarsely ground)
½ cup coconut flakes,
50 g natural brown sugar,
6 tbsp. liquid honey,
2 tbsp. vegetable oil,
1 tsp sea salt.
Preparation:
In general, there is no strict recipe for granola; you can add absolutely any nuts, seeds and dried fruits to it according to your taste and desire. In particular, if you want to improve your bowel function, add about half a cup of flaxseed. Now for the actual recipe. Mix all the nuts and seeds with the oatmeal, add vegetable oil, sugar and honey. On a baking sheet lined with baking paper, spread the resulting mixture in an even layer and place in an oven preheated to 170°C for 35-40 minutes. During baking, stir and salt the mixture several times. 5 minutes before the end of cooking, add raisins and/or other dried fruits and stir. Granola should be stored in airtight containers. If you want to make bars for snacking, then after adding raisins and dried fruits, compact the granola and let it bake. After cooking, turn the finished granola out onto foil and cut into bars.
Ingredients:
Opara:
250 g wheat flour,
10 ml water,
6 g fresh pressed yeast.
For the test:
250 g wheat flour (you can take 200 g wheat and 50 g rye),
100 g bran (wheat or rye),
30 g sugar,
15 g butter,
8 g salt,
6 g fresh compressed yeast,
180 ml water.
Preparation:
Knead the dough from the indicated ingredients and leave under the film for 3-3.5 hours. The dough should rise and begin to fall. For the dough, mix the dough and other ingredients and knead into an elastic, soft dough. Place in a warm place to ferment, covered with a napkin. The dough should ferment for at least 1.5 hours. Half an hour after the start of fermentation, knead it and let it rise again. Punch down the risen dough and divide into 8-9 equal parts. Roll each part into round buns, cover with a napkin and let rest for 30-45 minutes. Place a frying pan with water in an oven preheated to 230°C, then, after the water boils, place a baking sheet with bread and bake for 5 minutes with steam, then remove the frying pan, reduce the heat to 210°C and bake for 15-20 minutes. The finished bread should be slightly browned.
Menu for weight loss - lunches.
Ingredients:
400 g fresh mushrooms (champignons, oyster mushrooms),
350 ml water,
2 tbsp. olive oil,
1 tbsp. flour,
1-2 tbsp. dry white wine
salt, pepper, herbs - to taste.
Preparation:
Slice the mushrooms and quickly fry them until golden crust. Combine all ingredients in a blender bowl and grind. Then pour the mixture into a saucepan and place on low heat and cook, stirring, until tender. When serving, sprinkle with herbs.
Boil the chicken breast on the bone, but without the skin, cut the breast into pieces, and strain the broth. Place broccoli and/or cauliflower florets, carrots cut into flowers, diced onions into a broth simmering over low heat and cook a clear soup. When serving, place a piece of breast on a plate and sprinkle with herbs.
Ingredients:
1 small head of cabbage,
5-6 onions,
3-4 tomatoes,
2 sweet red peppers,
1 bunch of celery.
Preparation:
Cut all ingredients into strips and place in boiling water. Bring to a boil, simmer for another 10-15 minutes and remove from heat. Serve with greens.
Ingredients:
250 g boiled beans,
250 g fresh mushrooms,
1 pickled cucumber,
1 large onion,
2 cloves of garlic,
salt, spices, herbs - to taste.
Preparation:
Fry the onion in vegetable oil, add diced cucumber, chopped mushrooms and simmer. Pour boiling vegetable broth or water, add salt to taste and add beans, previously soaked and cooked. Serve with any greens.
Ingredients:
2 carcasses of pollock or any other low-fat sea fish,
⅔ stack. rice,
300 g canned seaweed,
2 eggs,
1 large onion,
2.5 liters of water,
spices to taste,
natural soy sauce.
Preparation:
Finely chop the onion and marinate in soy sauce with spices to taste. Boil the rice until half cooked, add the fish cut into pieces and cook until done. Squeeze and chop the seaweed, drain the marinade from the onion and add everything to the soup. Pour the beaten egg into the soup in a thin stream, stir and immediately remove from heat. The onion should remain crispy. This soup can also be eaten cold.
Menu for weight loss - dinners.
Ingredients:
500 g sea fish fillet,
lemon juice, salt, ground black pepper,
Brown rice.
Preparation:
Thaw the fish fillet, rinse and dry with a napkin. Sprinkle with lemon juice and sprinkle with pepper. Let stand for a while, then add salt, wrap portions in foil as tightly as possible so that the juice does not leak out, and place in a hot oven for 20-25 minutes. Meanwhile, cook the brown rice by simmering it in a little water or steaming it (this will make it fluffy). When serving, place the fish on the rice and pour over the juices released during baking.
Ingredients:
1 boiled chicken breast,
1 bunch of lettuce,
1 bag of wheat crackers without additives,
100 g mozzarella,
1 jar of natural yogurt (no additives),
olives or black olives - to taste.
Preparation:
Cut the boiled breast and cheese into cubes. Olives or black olives - in rings. Tear the salad with your hands. Combine chicken meat, cheese, olives, croutons and green salad in a bowl, mix and season with yogurt. For a brighter taste, add lemon juice to the yogurt.
Durum wheat spaghetti withseafood
Ingredients:
100 g spaghetti,
200 g sea cocktail,
2 ripe tomatoes
basil, dill, parsley - to taste,
hot peppers.
Preparation:
Prepare tomato sauce: grind the tomatoes along with spices in a blender, add a little salt. Fry seafood in a spoon of olive oil for 5-8 minutes. Pour in tomato sauce and simmer for 10 minutes. Meanwhile, boil the spaghetti, drain the water and place it on a flat dish in the shape of a ring. Place seafood in the center, pour sauce over it and garnish with herbs.
Ingredients:
300 g pink salmon fillet,
150 g broccoli,
100 g rice,
salt, pepper, lemon juice.
Preparation:
Boil the rice in salted water and drain in a colander. Fish fillet, salt, sprinkle with lemon juice and steam. Also boil the broccoli in water or steam (which is preferable). Serve, garnished with herbs, along with a fresh vegetable salad.
Ingredients:
100 g fresh mushrooms,
2 eggs,
1 tomato
½ bunch of green onions,
salt, vegetable oil.
Preparation:
Fry the tomato, cut into slices, in vegetable oil, add mushrooms and simmer until tender. Add chopped onion and top with beaten eggs. Cook covered over low heat.
Bon appetit!
Larisa Shuftaykina
There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with strict diets, and others simply give up sweets. The correct solution to this issue may not be choosing a special diet at all, but switching to proper nutrition. Find out what you need to eat to lose weight and how to choose a comfortable diet for yourself.
What is proper nutrition when losing weight?
Many nutritionists call the principles of proper nutrition a free diet. This is one of the most popular areas for normalizing weight. IN modern world The concept of proper nutrition (PN) is interpreted differently. Some argue that for this it is necessary to completely give up meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.
A balanced diet improves metabolism, thereby promoting weight loss. This regimen will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, and diabetes. Natural foods with moderate amounts of fat, protein and carbohydrates will help improve performance and improve your mood.
How to eat right to lose weight
Reset excess weight, while adhering to a balanced diet, in reality, the main thing is to take into account the body’s need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and eliminate on-the-go snacking.
If you follow all the recommendations and calculate calories, PP helps you lose weight by an average of 5-7 kg per month, depending on the characteristics of your body. The following advice 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 body's expenses. For obese people, the total calorie content of meals should not exceed 900-1000 kcal. The standard energy value for people with moderate activity is 1200 kcal, for athletes – 1600-1900 kcal.
- The chemical composition of products must fully satisfy the body's needs. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or microelements.
- Learn to follow a diet. You should eat small portions, but often, at regular intervals
Rules
Proper nutrition when losing weight, this is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome; to master them, you only need the desire to succeed:
- Drink enough 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 fluid per day, including tea, compote, water or other drinks.
- Follow the regimen strictly. Don't allow yourself to snack on the go, even if you feel a little hungry. Over time, the body will get used to receiving the right food at the right time.
- Choose your products wisely. Not all of them go well together. Find, print and hang a compatibility table on the refrigerator.
- When purchasing food, carefully study the ingredients. The less everything is listed there, the healthier and more natural the product will be.
- Bake, not fry – this is the main rule of PP. When frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
- Dress salads not with mayonnaise, but with a spoon of olive, linseed or sesame oil mixed with lemon juice.
- You should eat in small portions, from small plates. The maximum break between meals (not including sleep) is 4 hours.
- Chew your food thoroughly and don't get distracted by reading a newspaper, surfing the web on your smartphone, or watching TV.
Proper diet for weight loss
In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat frequently - 5-6 times a day. The regimen should be scheduled so that each meal occurs at approximately equal intervals of time:
- 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 omelet with vegetables for breakfast, and drink freshly squeezed juice. If you play sports, go for a workout before eating.
- Have lunch no later than 12 noon. good time to refresh yourself with the first courses. Light vegetarian soups, borscht without frying, cabbage soup, and cream of mushroom soup are suitable.
- Have lunch from 1 to 3 p.m. At this time, the body can still digest complex foods, so eating pasta, cereal, whole grain bread or potatoes for lunch is acceptable. If you prefer to exercise in the afternoon, then use complex carbohydrates should be minimized and the emphasis should be on protein foods.
- Before dinner, you can have a snack between 16 and 17 hours. If you had a heavy lunch, then 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. Protein foods are ideal for dinner - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or egg white omelette. 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
Once you understand how important it is to correctly create a diet, correctly distribute food throughout the day, following the regime will be pleasant and easy. Some rules will help you switch to a balanced diet without stressing your body:
- There will be times during the day when your appetite has already awakened, and lunch or dinner is still far away. To avoid situations where you have to eat fast food when leaving home, take lunch or afternoon snack with you in containers.
- Before going to the store, make a list of the products you need. Be sure to include fresh vegetables, fruits, cereals, and herbs.
- Forget about canned food, smoked meats, fast food. This is the most harmful food, it contains a lot of preservatives, additives, and flavor enhancers.
- Avoid refined sugar and candy. Replace sweets healthy honey, fresh sweet fruits.
- Place healthy foods in a prominent place. A plate of fruit in the center of the table or a cereal cookie in the center of the table is sure to catch 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 close to a breakdown, eat a piece of dark chocolate or another favorite treat.
Diet
The result of losing weight directly depends on what kind of food you prefer to eat. Switching to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious but low-calorie foods, lots of vegetables, fruits, and cereals. For convenience, print out and hang on the refrigerator the list of permitted and prohibited products:
|
Junk food |
Healthy foods |
|
white bread, yeast baked goods, puff pastry |
bread made from whole grain flour, rye or with added bran |
|
soups with strong rich broth, milk, and legumes |
vegetarian soups, pureed vegetable soup, liquid dishes with lean broth |
|
fatty meat, fish, smoked foods |
crumbly porridges – rice, buckwheat, pearl barley, oatmeal, couscous, bulgur |
|
canned food, homemade pickles, shelf-stable fish or meat |
stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin |
|
sausages, frankfurters, semi-finished products |
lean meats – skinless poultry fillet, rabbit, beef, veal |
|
full-fat cottage cheese, cream, salted cheese |
lean fish – bream, pike perch, cod, pollock, carp, flounder |
|
sweet store-bought juices, carbonated mineral water, alcohol (except natural wine) |
steam omelette, hard-boiled eggs (no more than 2 pieces per day) |
|
cooking fats, hot sauces, mayonnaise |
low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt |
|
some types of fruits and berries - raisins, bananas, grapes, dates, figs |
fresh berries and fruits |
|
fast food, crackers, chips, other “dry” food |
green tea, red tea, natural coffee, rosehip decoction |
Power scheme
Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not combine well with each other and provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only bringing no benefit to the body, but also being stored as fat.
There is a special table that indicates product compatibility. 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 advise studying 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. To avoid losing your diet, try replacing sweets and other dishes with healthy foods without disrupting 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 |
|
|
Muffins, pastries, white bread |
Amino acids, nitrogen |
Nuts, seeds, eggs |
|
Chips, crackers, 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 correctly
Nutritionists always advise drinking at least two liters of fluid per day. This can speed up metabolism and prevent overeating and 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:
- Be sure to drink two glasses of water before breakfast. The liquid will fill part of the total volume of the stomach, helping to fill up faster. You can start eating in 15-20 minutes. If plain water It’s difficult to drink in such quantities; add half a teaspoon of honey or a few drops of lemon juice.
- Drink two glasses of water closer to 12-14 hours, after 20 minutes have lunch. After lunch, you cannot drink anything for 2 hours; it is strictly forbidden to consume any liquid with meals.
- Before dinner you need to drink 1 glass of water. It is forbidden to drink food. To avoid swelling, you should not drink 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 gain weight from water, while others eat cakes without the risk of gaining weight. Scientists have found that there are drinks that can affect the speed of metabolic processes:
- Green or Monastery tea. It not only affects the metabolic rate, but also has a diuretic effect, promoting rapid weight loss.
- Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “spiciness”, 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 will also help prevent colds.
- Liquid chestnut. The medicinal drink energizes and cleanses the body of waste and toxins.
How to create the right diet for weight loss
The menu needs to be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule your food intake by the hour, but also to take into account its calorie content. Nutritionists recommend dividing the daily diet according to 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 preparing a diet for 7 days, you need to take into account the calorie content of the dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite treats. To regulate the amount you eat per day, you will need a table of caloric content of foods. Manufacturers indicate the energy value on the label of their products, or you can find a table with calorie content on the Internet. To get enough, but not to 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, and when doing fitness, the diet should be increased to 1800 kcal.
|
Breakfast (30-40% 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 omelette of 2 eggs (200 g), apple, unsweetened black tea. |
Champignon puree soup (200-250 ml), meatballs with rice and vegetable side dish (100 g). |
Vegetable salad(100 g), 150 grams of low-fat cottage cheese with fruit. |
||
|
Buckwheat porridge with water (150 g), fruit salad (100 g), rosehip decoction. |
Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g). |
Curdled milk. |
Steamed fish and broccoli (200 g), tea. |
|
|
Toast with curd cheese, vegetable salad with avocado (150 g), fruit juice. |
Whole grain pasta (150 g), vegetable salad (150 g). |
Dried fruit compote, 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. |
Vegetarian cream soup – 1 soup bowl, baked chicken with rice on the side (100 g). |
Stewed cabbage with carrots (150-200 g), turkey (70-100 g). |
||
|
Sunday |
Omelette with vegetables (150 g), piece 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 the month
Based on your weekly diet, you can create a menu for the whole month. The main condition is to make it as diverse 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 |
|
|
|
|
Second week |
|
|
|
|
Third week |
|
|
|
|
Fourth week |
|
|
|
The best diets for effective weight loss
Losing excess weight quickly is impossible with proper nutrition. This technique involves a long process of losing weight, but it guarantees that overweight they won't come back to you. For these reasons, many people who are losing weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.
Buckwheat diet
It belongs to the group of mono-diets, because you need to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very filling product; it contains a lot of protein and valuable macroelements, but buckwheat has very few carbohydrates compared to other cereals. With this mono-diet you can lose 5-7 kg in 7 days, but sticking to this diet for more than a week is not recommended.
The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will not receive enough of those substances that are not present in buckwheat or are contained in minimum quantity. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. The cereal 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 nutritional plan is unique in that it includes protein foods that are loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced 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.
Standard protein menu designed for two weeks, after which you should gradually adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:
- It is strictly forbidden for pregnant women, women during lactation and those patients who have problems with the liver or kidneys to adhere to such a diet.
- People with diseases of the cardiovascular system, especially patients with arrhythmia, should approach the choice of a protein diet with caution.
- Consulting a doctor before starting to lose weight on proteins is necessary if you have digestive problems, have been diagnosed with gastritis or other diseases.
- It is not recommended for older people to lose weight on proteins, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.
Ducan's diet
The nutritional principle developed by the famous French nutritionist Pierre Dukan is especially popular. The weight loss method 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 eat only 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. You need to adhere to the rules of alternation, gradually introducing new dishes to the menu from the list of permitted ones.
- Stage 4 – stabilization. You need to stick 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.
It is possible to lose weight on the Dukan diet, and how much to lose will depend on you and your diligence. On average, women manage to lose 10-15 kg in 2-3 months. Before you start following the diet, you should take into account its contraindications. The diet is strictly not recommended:
- pregnant women;
- women who are breastfeeding;
- patients with diseases of the heart, liver, kidneys, blood vessels;
- people with metabolic disorders;
- patients with gastrointestinal diseases or gout;
- those people whose activities involve heavy mental or physical stress.
Video
It is quite difficult to force the human body to burn its own fat deposits. Let's assume that we managed to start the process of burning fat, and the desired result was achieved. But for some reason, the extra pounds returned again after a fairly short period of time. Suddenly? No, nutritionists will answer that everything is natural. The process of losing weight is not a one-time process; it is important not only to lose weight, but also to prevent its possible return. This is why there is a diet for weight loss, which is not just sample menu for a specific period of time (week, month), and also including a number of rules that must be followed. It is suggested to start with them.
Six important rules
A diet for weight loss suggests that you not only need to observe certain dietary restrictions, but also follow a number of other rules. What rules are we talking about?
1) After waking up, you should not immediately eat food. It is much more beneficial to do low-intensity physical exercise for 15-20 minutes after waking up. This rule, of course, exists for those people who are not used to doing light exercises every morning. Under low intensity physical activity This means walking slowly, running slowly, doing exercises on machines, and more. You can walk your way to work, but you can use such a walk as low-intensity exercise only if you have your first breakfast at work.
Attention: following this point, you need to be extremely careful, since not everyone can run, jump or do other activities. physical activity.
2) Breakfast should be nutritious, but this does not mean that you need to eat a lot. The fact is that after physical activity in the morning, as well as in the absence of it, when a person gets “hungry” during the night, the body will try to save fats. And if they are actively supplied with food, then the body will not only be able to preserve them, but also increase them.
Tip: It is likely that the feeling of hunger will be too strong and lead to some discomfort. In this case, you can compromise with the body by eating an apple or other fruit.
3) You need to eat small portions 4-5 times a day. Nutritionists quite often talk about this rule, since food should be enough to maintain blood glucose at normal level, restoring glycogen reserves and providing the body with necessary vitamins and elements. Achieving this goal does not require a lot of food. Another thing is that the diet for weight loss should be varied. That is why, if you eat a lot, the body not only copes with the task at hand, but also performs another one: converts excess calories into fat.
4) It is advisable to keep a food diary, since it is easier to control yourself, it is convenient to analyze a healthy diet for weight loss, and make the necessary changes and additions to it.
The diary can reflect the menu for the week, which will help, for example, make the necessary purchases on Sunday. A food diary is no less important for monitoring the amount of food eaten. Quite often, people who want to lose weight do not consider snacks as a full meal. But they don’t know that nutritionists call snacking and eating on the go as uncontrolled intake of calories. Experts include here situations when a person eats, but does not sit down at the table, does not put food on a plate, and when he acts according to the principle: he ate a spoonful of soup, a piece of sausage, a spoonful of salad. If keeping a diary becomes a habit, such snacks will also be entered into it, as if automatically. This, in turn, will allow you to realistically estimate how much food was eaten during the day.
5) A proper diet for weight loss should be developed taking into account individual food consumption rates. It is calculated quite simply using a special formula. Nutritionists believe that to lose weight, the body should receive no more than 40% of calories than calculated according to the individual norm.
6) The diet for losing weight for a month (another period) should be balanced. Point No. 4, which suggests that those losing weight keep a food diary, will help you follow this rule. But you don’t have to limit yourself to a diary. Thus, there are nutrition calculators that will help you automatically calculate the deficiency and (or) excess of vitamins and elements. They are also great for determining your daily calorie expenditure.
Menu for the week
Compose correct menu for a week is not an easy task. There are quite a few reasons. Firstly, differences in age and weight. Secondly, calorie consumption per day, which is also influenced by a number of factors. Thirdly, individual food preferences, since the process of losing weight largely depends on the psychological state of a person. And if you constantly have to eat the hated oatmeal, then the kilograms are unlikely to go away as quickly as you would like.
An approximate diet for weight loss for a week is as follows.
Monday
First breakfast: vegetable salad, buckwheat porridge with water, tea (it’s better to choose green tea).
Second breakfast: fruit (pear, banana), kefir (one or two days).
Lunch: boiled chicken fillet, stewed vegetables (any), fish soup, dried fruit compote.
Dinner: Vegetable salad (can be replaced with stew), bran bread, tea.
Tuesday
First breakfast: oatmeal with yogurt without fillers, sweet and sour apple (can be replaced with a pear), natural coffee.
Second breakfast: cottage cheese with low-fat sour cream, a decoction of berries, for example, rose hips.
Lunch: soup in vegetable broth with the addition of any cereal, brown (!) rice, baked fish, vinaigrette, juice or compote.
Afternoon snack: figs or dried apricots with yogurt without fillers.
Dinner: steak, vegetable salad, tea.
Wednesday
First breakfast: oatmeal with milk or water, baked apple, natural coffee or tea (and again, it is better to choose green tea).
Second breakfast: yogurt without fillers, nuts (very little, because they are among the healthy products, but at the same time also high in calories).
Lunch: meat broth soup with fresh cabbage, mashed potatoes, fish cutlet, juice.
Afternoon snack: salad of any fruit, unflavored crackers.
Dinner: vegetable stew, ham, tea.
Thursday
First breakfast: cottage cheese casserole with candied fruits, toast, drinks - tea, juice or natural coffee.
Second breakfast: apple, yogurt without fillers.
Lunch: buckwheat with water, chicken cutlet, borscht, compote.
Afternoon snack: some nuts and dried fruits, yogurt without fillers.
Dinner: vinaigrette, chicken fillet, tea.
Friday
First breakfast: rice porridge with milk (it should be sweet), it is advisable to add dried fruits to the porridge, tea or natural coffee as a drink.
Second breakfast: fruit - banana, kefir (one or two days) or yogurt without fillers.
Lunch: vegetable soup, mashed potatoes, goulash, vegetable salad, juice or compote.
Afternoon snack: low-fat cottage cheese, toast, crackers, cocoa.
Dinner: vegetable salad, boiled fish, yogurt without fillers.
Saturday
First breakfast: vegetable salad, omelet, toast (can be replaced with grain bread), natural coffee or tea with milk.
Second breakfast: plain yogurt, some marmalade or a few pineapple rings.
Lunch: chicken soup with vegetables, chicken breast, vinaigrette, compote or juice.
Afternoon snack: cottage cheese with low-fat sour cream, dried fruits.
Dinner: boiled chicken breast, vinaigrette, juice or tea.
Sunday
First breakfast: oatmeal, any sweet fruit, natural coffee or tea.
Second breakfast: biscuits, plain crackers or toast, juice.
Lunch: buckwheat soup, baked meat with vegetables, compote or juice.
Afternoon snack: any fruit, yogurt without fillers, tea.
Dinner: vegetable salad, brown rice, some boiled fish or meat, tea.
In custody
This is what an approximate diet for weight loss for a week might look like. It cannot be used for a longer period (month), because one of the principles of the diet for weight loss will be violated, namely: it must be balanced. Eating the same foods can lead to a deficiency of one or another element in the body.
We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!
There are more and more enemies of diets among professional nutritionists. Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!
In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases. internal organs. Agree, this price is too high and not worth a slim figure. This doesn't mean at all that beautiful figure It shouldn’t be, quite the opposite, but there should be a rational and thoughtful approach to everything!
Principles of healthy eating
Following the principles healthy image life and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!
You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!
Let's look at the basic principles of proper nutrition:
- Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
- Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
- Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
- Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
- Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
- Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
- More fiber. It is found in large quantities in vegetables and fruits.
- Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
- Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.
At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.
By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!
Proper nutrition menu for weight loss
We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.
| Breakfast | Lunch | Dinner | Afternoon snack | Dinner | |
| Monday | A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil. | Apple | Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad. | A portion of dried fruits with tea, or an apple. | Vegetable stew, steamed beef cutlet, glass of kefir. |
| Tuesday | Oatmeal porridge 200 g, traditional with water or skim milk, berries. | Favorite fruit or beet salad with bread. | Steamed fish - 100 g. Salad of tomatoes, fresh cabbage and herbs. | Apple or low-fat cottage cheese. | Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g. |
| Wednesday | Oatmeal | Apple. | Boiled buckwheat without salt - 200 g, chicken fillet | Apple | Steamed fish and vegetables, kefir. |
| Thursday | Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil. | Apple or grapefruit. | Potato soup with zucchini. | A portion of dried fruits with tea. | Low-fat cottage cheese or pilaf with champignons. Green salad. |
| Friday | Oatmeal 1 cup. | Favorite fruit. | Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet bread. | Stewed cabbage with vegetables. | Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir. |
| Saturday | Boiled eggs 2 pcs, stewed carrots with apple. | Fresh fruits. | Tuna with vegetables. Mushroom cream soup. | Vegetable salad or a handful of dried fruits with tea. | Stewed White cabbage, cottage cheese or kefir. |
| Sunday | Pearl barley porridge 1 cup. A handful of nuts or dried fruits. | Fresh fruits. | Turkey or chicken breast, baked in the oven - 200 g. Vegetable soup and fresh vegetable salad. | Skim cheese. | Boiled or steamed fish. 1 glass of kefir. |
Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!
What foods can you eat?
What foods should you not eat?
Try to eliminate or minimize your consumption of the following foods:
Principles of nutrition for weight loss
In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.
If you are used to consuming, say, 3000 kcal per day, without having any physical 
activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and engage physical exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories consumed daily.
Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.
Recipes: proper nutrition for weight loss
BOILED CHICKEN FILLET 
INGREDIENTS
- Chicken fillet - 200 g;
- Onions - 50 g;
- Carrots - 100 g;
- Salt to taste;
- Greens to taste.
COOKING
- Rinse the fillet well cold water;
- Pour water into a saucepan, add salt, put on fire;
- Peel the vegetables, place in boiling water along with the chicken fillet;
- Cook for 10-15 minutes over low heat;
- Remove the fillet, cut into pieces and serve with vegetables.
BUCKWHEAT CUTLETS
INGREDIENTS 
- Buckwheat - 1 cup;
- Low-fat minced meat - 450 g;
- Onion - 2 pcs.;
- Egg - 2 pcs.;
- Creamy horseradish - 2 tbsp;
- Garlic - 1 clove;
- Wheat flour - 3 tbsp;
- Salt to taste;
- Ground black pepper a pinch;
- Sugar a pinch;
- Grapeseed oil for frying;
COOKING
- Boil buckwheat until crumbly;
- Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
- Mix buckwheat porridge and minced meat;
- Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
- Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
- Make cutlets, roll them in flour;
- Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!
CABBAGE CASSERLE
INGREDIENTS 
- White cabbage - 500 g;
- Carrots - 1 pc.;
- Tomatoes - 2 pcs.;
- Processed cheese - 50 g;
- Sour cream - 300 ml;
- Greens - 1 bunch;
- Chicken egg - 4 pcs.;
- Onions - 2 pcs.;
- Allspice - 1 pinch;
- Salt - 1 pinch;
COOKING
- Wash the cabbage and chop it;
- Lightly fry the cabbage in a frying pan with oil;
- Peel the carrots, grate them, and then add them to the cabbage;
- Peel the onion, chop it finely and add to the pan;
- We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
- Beat sour cream, eggs and cheese in a container until smooth;
- Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!
For the normal existence of a healthy person, a rational diet is necessary. Its main task is to ensure that the body receives essential nutrients in the form of proteins, fats, carbohydrates, water, salts and vitamins. In addition, this way of eating is characterized by variety taste qualities food and their culinary processing. Therefore, you should make it a mandatory rule to draw up a healthy nutrition menu for the week ahead.
The daily rational diet of a normal healthy person should contain up to 100 g of proteins, 60 - 80 g of fats and 500 g of carbohydrates. You also need to consume one and a half to two liters of fluid and up to 20 g of table salt.
Proper nutrition should contain a sufficient amount of minerals, vitamins and nutrients.
Food should also contain:
- metal salts (iron, copper);
- minerals necessary for the growth and development of cells in body organs;
- and vitamins – A, B1, B2, Bpp, B6, B12, C, D, E, K.
The latter are administered in relatively small quantities. However, their presence is mandatory, and their absence will lead to the development of various diseases: night blindness, polyneuritis, pellagra, anemia, scurvy, rickets.
- Metal salts are found in greens, fruits, liver and meat. The body needs calcium salts contained in dairy products, cabbage, vegetables and fruits. Phosphorus compounds are present in milk and its products, egg yolks. Potassium salts are found in potatoes and other vegetables.
- Vitamin A is present in the form of carotene in carrots, spinach, rose hips, fish oil, egg yolks, butter.
- B vitamins are present in cereal peels and bran, brewer's and baker's yeast, legumes, meat products and liver, spinach, peanuts, and citrus fruits.
- Fish, butter, and eggs are rich in vitamin D.
- Vitamin E is present in milk, vegetables, grains, egg yolks and lard.
Insufficient intake of animal proteins in food can lead to a number of diseases.
Of the total daily amount of proteins, 60% should be covered by the so-called complete proteins. These are animal proteins that are found in meat, fish, poultry, dairy products and eggs. The remaining 40% comes from plant proteins, with the exception of potato protein, which is also complete.
Fats are also divided into animal and vegetable.
- Products containing animal fats are lard, sour cream, butter, cheese, milk, egg yolks.
- Accordingly, vegetable fats are oils that are produced from plant seeds. These are sunflower, corn, olive, cotton, peanut and others.
Unlike vegetable fats, animal fats contain lipoids, which have a higher nutritional value for the human body.
Sources of carbohydrates are flour, bread, cereals, potatoes, honey, milk, vegetables, fruits, berries and sugar.
From the above it follows main principle proper nutrition. It must be complete and contain in the required quantities all vital products of animal and plant origin.
Differences in menu planning for women and men
When drawing up a menu for every day, it is necessary to take into account the person’s weight, age, and climatic conditions. The change of seasons is also important, because in winter a person needs much more energy than in summer. These are factors that determine the amount of energy expended by the body. That is why the daily diet is usually calculated in calories per kilogram of weight. This is an indicator of the amount of necessary energy that will be expended by the body.
The menu is individual for each person. - For people engaged in mental work, office employees, and the service sector, the daily amount of required calories is calculated based on 40 calories per kilogram of body weight.
- For those who are engaged physical labor, the calculation is as follows - 50 calories per kilogram.
- Builders, miners, and agricultural workers must eat more heavily because their work is hard and they expend a lot of energy. Therefore, here the calorie intake should be the highest - up to 70 - 80 calories per kilogram of weight.
For men, foods richer in calories and proteins are suitable. Since representatives of the stronger sex spend more energy on maintaining their body. Volume muscle mass They are also higher. Therefore, for a man of average build who works in an office, about 3,500 calories per day are needed. It is also important that foods contain slightly more selenium and zinc.
The women's menu differs from the men's menu in that it contains fewer calories. 2500 calories per day is enough for normal functioning female body. The menu should contain products that contain calcium, unsaturated fatty acid, collagen. Proper nutrition for weight loss can be lower in calories.
At a young age, women's metabolism is quite high, so you can sometimes allow yourself more sweets and even fatty foods. However, after twenty-five, you need to slightly reduce your caloric intake so as not to gain excess weight. After thirty it will be very difficult to get rid of it.
Healthy nutrition menu for the week
There should be several meals at different times throughout the day. Traditions of different nations and all kinds of diets offer 3 – 6 meals a day. However, the most acceptable in current conditions is a menu of 3 to 5 meals per day.
A proper nutrition menu should contain a sufficient amount of vegetables, dairy products, meat and fiber-rich foods. - Breakfast should account for 30 - 35% of the calories of the daily diet.
- Lunch should consume 45–50% of calories.
- And for dinner - only 20%.
When creating a menu for the week, you need to take into account that for breakfast it is better to choose porridge with milk or water with dried fruits and nuts. They are suitable for whole grain bread with cheese or butter, kefir, fermented baked milk. In the morning, you can gain strength before the upcoming working day with chicken or quail eggs in the form of an omelet or soft-boiled. In summer, a fresh salad - vegetable or fruit - will be good.
For lunch, soups are preferred - borscht, chicken broth, pickle soup, cabbage soup, bean soup, mushroom soup, etc. The second course should also be hearty, but not so filling that it makes you sleepy after lunch. For example, vegetable stew or goulash with a piece of fish or cutlet, durum wheat pasta with cheese and sauce. And a fresh vegetable salad would be a great addition.
Dinner should not be rich in protein foods; it is better to avoid fried foods. Salads, steamed cutlets, vegetable dishes. Curd casseroles and cheesecakes will perfectly contribute to satiation before a night's rest. And kefir or yogurt will stimulate the digestive process.
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Omelette Sandwiches with cheese | Buckwheat porridge with pork Cabbage salad | Steam cutlets with mashed potatoes |
| Tuesday | Pancakes with curd filling | Cream soup with beans Steamed cutlets Vegetable Salad | Fish and baked potatoes |
| Wednesday | Sandwiches with cheese Yogurt | Noodle soup Stuffed eggs | Potato and mushroom casserole |
| Thursday | Warmed sandwiches with sausage and cheese | Borsch Vegetable stew | Vegetable salad Baked fish fillet |
| Friday | Oatmeal porridge with ground walnuts | Ear Pilaf | Steamed cutlets with beans |
| Saturday | Oatmeal with raisins and dried apricots Yogurt | Soup with meatballs Steamed cutlets Cabbage salad | Omelette with mushrooms |
| Sunday | Buckwheat with milk | Salad with greens Chicken broth | Chicken pilaf |
Recipes by day of the week
We offer main dishes from the presented menu by day of the week.
Omelette with tomatoes
Omelet with tomatoes is a quick breakfast that saturates the body with a lot of nutrients. Take:
- 4 eggs.
- 2 tomatoes.
- Grated cheese – 2 tbsp. spoons.
- Greenery.
- Flour - Art. spoon.
- Butter – 40 g.
Cut the tomatoes into pieces, chop the onion and herbs. Beat eggs, add grated cheese and flour, mix well. Fry the onions and tomatoes a little in butter, add the greens to the pan. Pour eggs over everything, salt to taste. Fry with the lid closed for 7 minutes over medium heat.
Buckwheat porridge with pork
Buckwheat porridge with pork is very satisfying, tasty dish. Take:
- Pork – 200 g.
- Buckwheat - a glass.
- Carrot.
- Vegetable oil - half a glass.
- Herbs, salt, seasonings.
Grate the carrots, chop the onion, cut the meat into pieces. Fry vegetables in oil in a casserole, then add meat. Pour water and add washed buckwheat. There should be enough liquid to completely cover the contents of the cauldron. Salt, add herbs and spices. Simmer, stirring occasionally, over low heat until cooked through.
Steamed cutlets
Steamed cutlets are much healthier than those cooked in a frying pan. Take:
- Veal – 300 g.
- Bulb onions.
- Egg yolk.
- Herbs, spices, salt.
Prepare minced veal with onions. Add egg yolk, chopped herbs and spices to it. Add salt and form cutlets. Pour water into the pan, and as soon as it starts to boil, lay out the meat preparations. Cover the pan with a lid and simmer the cutlets for about half an hour, adding water if necessary.
Pancakes stuffed with cottage cheese
Pancakes with cottage cheese are a delicious treat. Take:
- Pancakes – 4 pcs.
- Cottage cheese – 120 g.
- Cream – 2 tbsp. spoons.
Whip the cream, add cottage cheese to it. Fill the pancakes with the resulting mixture.
Cream soup with beans
Creamy bean soup is cheap and easy to prepare. Take:
- Red beans – 1 tbsp.
- Tomatoes – 2 pcs.
- Vegetable oil - to taste.
- Herbs, spices, garlic, salt.
Boil the beans, chop the onion, cut the tomatoes. Simmer the onion in vegetable oil for a couple of minutes, adding the bean broth. Then add half the beans to the pan and continue to simmer for a few more minutes. Remove the container from the heat and crush its contents with a pestle or grind in a blender into a puree.
Pour some water into the pan, transfer the resulting puree there, add the rest of the beans, tomatoes, garlic, salt and spices. Cook the soup for 20 minutes until tender, stirring occasionally.
Fish and baked potatoes
Full and healthy dish. - Potatoes – half a kilo.
- Mackerel – 300 g.
- Carrot.
- Spices, herbs.
Cut the potatoes into slices, chop the onion, grate the carrots. Cut the fish into portions. Place potatoes, carrots, fish and onions in layers on greased foil, seasoning it all with spices. Wrap the foil as tightly as possible and place on a baking sheet. Bake for half an hour at 200 degrees until done.
Noodle soup
The noodle soup is rich and satisfying. Take:
- Chicken backs – 2 pcs.
- Noodles.
- Carrot.
- Vegetable oil – 2 tbsp. spoons.
- Spices.
- Greenery.
Boil chicken backs in water for forty minutes with spices. At this time, carrots and onions should be chopped, fried in vegetable oil and placed in a pan with broth. Place the noodles in the soup and cook for a couple of minutes. Before serving, add finely chopped herbs to the soup.
Stuffed eggs
Deviled eggs are always a popular appetizer. Take:
- Four eggs.
- Pate – 70 g.
- Mayonnaise.
- Spices.
Cut the hard-boiled and peeled eggs into two parts. Take out the yolks and grind them together with the pate and mayonnaise. Add spices to this mass, and then carefully fill the whites with a teaspoon.
Potato casserole with mushrooms
Potato casserole with mushrooms is one of the most basic dishes. Take:
- Mushrooms – 200 g.
- Potatoes – half a kilo.
- Two eggs.
- Milk - a glass.
- Sour cream – 2.5 tbsp. spoons.
- Vegetable oil to taste.
- Spices.
- Greenery.
Mash the boiled potatoes, add milk, and cool. Beat the eggs and combine them with the puree. Fry mushrooms with spices and onions.
Then take a baking sheet, grease it with oil and place mashed potatoes and prepared mushrooms on it in layers. Gently sprinkle sour cream on top. Bake in the oven at a temperature of 150 - 180 degrees for twenty minutes.
Borsch
Borscht is the most popular dish. Take:
- Cabbage – 150 g.
- Carrot.
- Beetroot.
- Potatoes – 1 pc.
- Bell pepper – 1 pc.
- Tomato – 1 pc. or tomato paste - tbsp. spoon.
- Vegetable oil.
- Beans to taste.
- Spices.
Boil the beans, chop the potatoes and bell peppers, chop the onions and cabbage, grate the carrots and beets. Place beans (canned) and potatoes into a saucepan with boiling water. Then fry the onions, carrots and bell peppers in vegetable oil. Place these vegetables in the pan with the future borscht. Add chopped tomatoes and then cabbage. Grate the beets and also add to the borscht. Season the dish with spices and herbs.
Vegetable stew
The dish will definitely be appreciated by those who watch their figure. Take:
- Bell pepper.
- Eggplant.
- Zucchini.
- Tomato – 2 pcs.
- Garlic – 2 cloves.
- Vegetable oil.
- Spices.
Cut the eggplant into cubes, cover with cold water, add salt and leave for 15 - 20 minutes. Chop the zucchini and bell pepper, chop the onion, cut the tomatoes into slices.
Pour a little vegetable oil into a saucepan or cauldron and place the prepared vegetables there. Drain the darkened water from the eggplants, squeeze them lightly with your hands and then add to the rest of the ingredients. Simmer with garlic and spices until all ingredients are soft.
Baked fish fillet
The fish fillet has a delicate taste. Take:
- Fish fillet.
- Greenery.
- Spices.
- Half a lemon.
- Vegetable oil.
Treat the prepared fish fillet with spices, salt and place on a sheet of foil. Top with chopped onion, thin slices of lemon and herbs. Sprinkle the workpiece with vegetable oil. Wrap everything in foil, place on a baking sheet and bake in the oven at 180 degrees.
Ear
Fish soup will diversify your menu. Take:
- Fish - half a kilo.
- Carrot.
- Potato.
- Bell pepper.
- Spices.
- Greenery.
Chop the onion, cut the bell pepper into strips, potatoes into cubes, carrots into slices. Place the potatoes and spices in a two-liter saucepan with boiling water, and after a few minutes add the fish.
Lightly sauté onions, carrots and bell peppers in vegetable oil separately in a frying pan. Then add these vegetables to the fish soup and cook until tender. Before serving, you can put a little chopped greens on each plate.
Pilaf
Pilaf is a combination of aromas, juicy meat and delicious vegetables. - Meat – 400 g.
- Rice – 1.5 cups.
- Carrot.
- Garlic.
- Vegetable oil.
- Spices.
Chop the onion, cut the carrots into small strips. Heat vegetable oil in a cauldron and add prepared vegetables. Simmer a little, add meat, add water and simmer until soft, cover with a lid.
After this, put well-washed rice in a cauldron, add spices and garlic. Fill everything with water so that it covers the cereal. Cover the pilaf with a lid and cook over low heat until done.
Meatball soup
Meatball soup is a hearty and elegant dish. Take:
- Minced beef – 200 g.
- Carrot.
- Potatoes – 2 pcs.
- Vegetable oil.
- Spices.
Chop the onion and divide into two parts. Add one of them to the minced meat mixture, season with spices and mix well. Place chopped potatoes into boiling water. Then form meatballs and put them in the soup, adding spices.
Lightly fry the second part of the onion and grated carrots in vegetable oil. Then place the vegetables in a pan with the almost finished first course.
Omelet with mushrooms and cheese
Omelet with mushrooms and cheese - an absolute delicacy Take:
- 4 eggs.
- Mushrooms to taste.
- A small onion.
- Cheese – 40 g.
- Milk - a quarter glass.
- Vegetable oil – 3 tbsp. spoons.
Chop the mushrooms, beat the eggs with milk and add salt. Grind the cheese on a grater. Chop the onion.
Pour vegetable oil into a frying pan, add mushrooms there and simmer them until soft under the lid. Then add the onion, lightly fry and pour beaten eggs over everything. Sprinkle the dish with grated cheese on top, close the lid and cook for a few more minutes.
Pour vegetable oil into a metal pan or cauldron, add garlic, onions, carrots, tomatoes, and bell peppers. Simmer the vegetables for 5 - 7 minutes over low heat, then add the chicken to the pan and cook the dish for a few more minutes.
Then cover the vegetables and meat with well-washed rice, add spices and herbs. Fill the contents of the pan with water, cover with a lid and cook until tender, stirring occasionally.
Shopping list for menu planning
Of course, it is very convenient to find a ready-made menu and a list of products on the Internet. The problem seems to be resolved. However, this is not true, since everyone has their own taste preferences, habits, and salaries. You may not need some products at all, but some ingredients will have to be added to the proposed list.
Plan your shopping trip carefully. We offer a few tips to make shopping and going to the market easier.
First of all, you need to decide what day is best to do this. Then look into your “bins”, check what products are already stored in the cabinet. Often this is flour, cereals, sugar - you don’t need to buy them weekly. You can make a purchase once a month.
It is better to make a list of products into sections so that you can easily navigate the store.
We offer a grocery list for the week, which is made up of those dishes that are listed on our menu. Determine the amount of food based on the amount of food needed for the whole family.
Dairy products:
- Butter.
- Milk.
- Cottage cheese.
- Sour cream.
- Cream.
- Yogurts.
- Mayonnaise.
- Eggs (always located in the store on the shelves next to the dairy)
These are perishable products, so you won’t be able to stock up on them for a week. You will have to buy it once every couple of days.
Meat products:
- Veal.
- Pork.
- Ground beef.
- Chicken backs and breasts.
- Sausage.
- Pate.
Fish products:
- Mackerel.
- Any fish extra.
These products, with the exception of sausages, can be purchased for a week at once and stored in the freezer.
Grocery:
- Flour.
- Red beans.
- Buckwheat.
- Noodles.
- Spices and bay leaf.
- Salt and sugar.
Grocery products can be successfully stored for several months, so you can buy them rarely, but with a reserve.
Canned food:
- Canned beans.
- Pate.
- Tomato dressing.
- Vegetable oil (often sold in stores on shelves next to canned foods).
Vegetables fruits:
- Potato.
- Carrot.
- Beet.
- Cabbage.
- Tomatoes.
- Bell pepper.
- Zucchini.
- Eggplant.
- Cucumbers.
- Greens - onions, lettuce, dill.
- Garlic.
- Mushrooms.
Of the prepared and frozen foods, according to the proposed menu, you will only need pancakes.
A budget option for a healthy nutrition menu
There are many healthy products that are very inexpensive, but are quite suitable for preparing delicious dishes.
Proper nutrition does not mean expensive food. Proper nutrition for women and men does not suffer at all.
- These are vegetables familiar to everyone - carrots, onions, cabbage, radishes, beets.
- In a budget menu, expensive beef and pork can be successfully replaced with inexpensive fish (most often herring) and chicken.
- Also use offal - liver, kidneys.
- Legumes contain valuable plant proteins, so sometimes they can completely replace meat. In a budget menu, they can be used more often, especially since the price of peas and beans is quite acceptable.
- Common cereals - buckwheat, rice, oats - are rich in valuable nutrients and vitamins. Therefore, their presence on your table is mandatory.
- Dairy products are vital, but can sometimes be expensive. Therefore, the choice should be made in favor of kefir and Greek yogurt instead of sour cream and cream. You can buy it easily skim cheese, instead of expensive ones curd masses with sweet and fatty ingredients.
- The cheapest fruits are apples and bananas. They can be found in almost any store or market.
- It’s better to bake your own bread or buy rye bread.
- Sweets can completely replace dried fruits and honey. Sometimes you can indulge in a little dark chocolate. It is much healthier than light milk milk.
Between main meals, you can have small snacks, such as second breakfast and afternoon snack. Fruit, a glass of kefir or yogurt, and 100 grams of cottage cheese are suitable for this.
We offer a sample menu for a very small budget:
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Cabbage salad Boiled rice Tea or coffee | Boiled fish Vegetable salad Dried fruits compote | Boiled chicken breast Vegetable stew Tea |
| Tuesday | Buckwheat porridge Cottage cheese Coffee | Vegetable soup The vinaigrette Tea or compote | Radish salad Stewed vegetables with rice Kefir or fermented baked milk |
| Wednesday | Oatmeal porridge Banana Yogurt | Vegetarian borscht Stewed fish with vegetables Tea | Cabbage salad Chicken cutlets Dried fruits compote |
| Thursday | Cottage cheese Two eggs Coffee or tea | Vegetable soup with beans Rice Dried fruits compote | Barley porridge Carrot cutlets Tea |
| Friday | Rice porrige Cabbage salad Tea | Steamed fish Vegetable salad Tea | Boiled chicken breast Vegetable stew Dried fruits compote |
| Saturday | Fried eggs Salad with fresh herbs Yogurt | Vegetarian pickle Buckwheat Kefir | Chicken breast with garlic in the oven The vinaigrette Dried fruits compote |
| Sunday | Oatmeal 2 soft-boiled eggs Coffee | Stewed fish with vegetables Potato salad Tea | Cottage cheese Buckwheat Yogurt |
Proper nutrition is the healthiest way to eat food, contributing to the normal functioning of the body and beauty. This is a great habit that is better to follow for life, not for two weeks with the goal of losing weight. Try it and see for yourself that it is easy, tasty and not expensive.
