Menu for every day for girls: proper nutrition. Proper nutrition for weight loss Proper nutrition for losing weight girls

The main question that interests many women is what is proper nutrition? If we talk in simple language- This is a balanced food that helps the body function efficiently.

Proper food is products that include all the necessary vitamins and microelements. They help the body replenish energy, maintain health and promote weight loss.

Basics of proper nutrition for weight loss

There are many diet menus for weight loss that are based on proper nutrition.

The process of losing weight at home is a stressful period. That's why the body needs to replenish all useful substances, which are lost along with kilograms. And before changing your diet, it is important to calculate your body mass index.

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You cannot limit yourself to one type of diet. Proper nutrition includes in yourself a wide variety of healthy recipes and products for weight loss.

The basics of proper nutrition for weight loss at home:

Diet variety. You can select products to suit your taste and enrich the menu with them;
Avoiding starvation and overeating;
Freshness of products. Fresh fruits and vegetables contain a lot of fiber. They help improve metabolism and contain the necessary amount of vitamins;
Food compatibility. Some foods should not be consumed in one meal. They can negatively affect the body collectively;
Calorie calculation - This is the most important factor in the weight loss process. You need to choose a daily norm and follow it.
Drinking the required amount of fluid. Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to begin?

Making certain changes to a woman’s usual lifestyle is not an easy task. Especially when it comes to food.

IN modern world The cult of food is widely developed. To start losing weight with proper nutrition, it is important not to give in to temptations. A woman needs to eat healthy and nutritious food.

The first thing you need to do when losing weight is to create a menu per day/week/month.
Further, create a daily meal schedule. It is best to divide it into 5 techniques.
It is important to schedule the menu for each day by the hour.
To switch to proper nutrition for weight loss at home, gradualness is important. Need to smoothly remove from the usual menu food that contains simple carbohydrates. These are sweets, baked goods, fried, smoked and other unhealthy foods.

The right transition to proper nutrition

Knowing how to switch to proper nutrition for weight loss at home, you can improve your health and get rid of extra pounds.

To protect herself from breakdowns, a woman needs Avoid a sudden transition to a new diet. It is necessary to gradually remove harmful products, replacing them with healthy ones.

Important avoid starvation when losing weight. The body should always be full, otherwise overeating cannot be avoided.

What should the diet be like?

A proper diet for weight loss every day should contain a full complex of proteins, fats and carbohydrates. They will be well absorbed in the body and enrich it with vitamins and nutrients.

How to properly create a diet for weight loss? — The right diet should include 5 meals, For example:

Breakfast. Oatmeal or buckwheat porridge with water, without sugar or salt. You can add fruits, berries or nuts;
Snack - yogurt, fruit or vegetable;
Lunch - light soup or main course - vegetables with lean meat;
Snack - only vegetables or unsweetened yogurt;
Dinner - more fiber - vegetables and fish; maybe a piece of chicken.

Such a balanced diet and balanced menu will fill the body with all the necessary substances and begin to promote weight loss.

Don't forget about water while losing weight. You need to consume 2 liters clean water in a day.

Grocery list

List of foods for proper nutrition and losing weight should be enriched with the necessary supply of nutrients.

Food products must contain slow carbohydrates, proteins and fatty acids.

For food products that contain “slow” fats, include:

olive, corn and sunflower oil;
varieties of nuts (sunflower seeds and others);
avocado;
dark chocolate with maximum cocoa content.

A large number of squirrel contained in:

lean meat;
eggs without yolk;
fish and seafood;
cheese products, up to 30% fat content;
dairy products with minimal fat content.

Amount of slow carbohydrates that are not reflected in weight can be found in:

cereals (buckwheat, rice, oatmeal and millet);
durum pasta;
Bran-based bread, without yeast;
baked potatoes without oil and salt.

The list of healthy foods is very diverse. This allows you to significantly enrich the menu and make it not only healthy, but also tasty.

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. It is after 30 years that there is a significant decrease in this substance in the body.

Proper nutrition at home involves exclusion from a woman’s diet of alcohol and coffee drinks.

When losing weight, eating canned foods, smoked meats and Foods high in cholesterol are prohibited.

You should include as many vegetables and fruits as possible in your weight loss menu. to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on individual characteristics.

At this age, metabolism slows down due to hormonal changes. A complete transition to proper nutrition improves health and promotes weight loss.

Food should contain a low amount of calories, but at the same time be as healthy as possible.

The menu for weight loss should include foods that speed up metabolism and improve digestion:

dairy products;
lean meats/fish;
cereals;
vegetables fruits;
greenery;
seafood, etc.

Menu and diet for the week

To create a menu for a week for weight loss, you need to determine your taste preferences. It is important to take into account the compatibility of products and separate them by day. For example, one day - chicken, the second - fish.

Calculate your daily intake of essential substances and kcal. The amount of proteins, fats and carbohydrates for each day is:

50% - carbohydrates;
30% - proteins;
20% - fats.

Snacks should be light to slightly muffle the feeling of hunger while losing weight.

According to the proper nutrition plan The main diet should consist of vegetables and fruits. It is better to consume all high-calorie foods in the first half of the day, without exceeding the daily calorie intake.

So, the weekly menu for proper nutrition while losing weight:

Breakfast: rice porridge with pumpkin;
Snack: low-fat cottage cheese;
Lunch: low-fat soup; baked salmon with vegetables;
Snack: 1 large apple;
Dinner: vegetable salad and boiled brisket.

oatmeal porridge and a slice of hard cheese;
dried fruits;
vegetable soup, boiled buckwheat and baked lean fish;
low-fat yogurt;
cottage cheese casserole and green tea.

low-fat cottage cheese and 1 egg;
1 banana;
puree soup, rice porridge and baked fish;
2 apples;
boiled brisket with vegetables;

omelette with vegetables;
a handful of nuts;
vegetable soup, mashed potatoes with steamed cutlet;
kefir;
vegetable salad and 120 g of steamed fish.

Buckwheat porridge with milk and 1 egg;
fruits;
Vegetable soup, buckwheat porridge, boiled brisket;
1 low-fat yogurt;
Fresh vegetable salad, steamed fish.

low-fat cottage cheese and 1 egg;
1 banana;
vegetable soup, vegetables and steamed brisket;
dried fruits;
baked fish and rice with vegetables.

oatmeal porridge, 2 cheesecakes;
1 banana;
cream soup, buckwheat with lean fish;
low-fat cottage cheese;
salad of fresh vegetables and brisket.

Planning a weekly menu for weight loss, it is important to take into account the physical or mental stress on the body during the day.

Monthly program

A healthy nutrition program for losing weight for a month includes the following:

fractional meals;
product compatibility;
distribution of proteins, fats and carbohydrates;
consumption of low-calorie foods;
predominance of fiber;
ban on salt and sugar;
regular consumption of clean water;
ban on flour, fatty, smoked foods;

The main point of this weight loss program is calorie balance. It is important to keep your caloric intake consistent throughout the month. Calorie expenditure should be greater than intake.

Best Recipes

Proper nutrition and menus for every day include recipes for delicious and healthy dishes.

A simple recipe based on proper nutrition - casserole of chicken fillet and vegetables.

To prepare the casserole you will need:

carrots (1 medium size);
chicken fillet (200 grams);
cauliflower and broccoli (250 grams each);
Cherry tomatoes (ordinary ones are also possible);
parsley;
30 g parmesan.

For the sauce:

chicken broth (150 ml);
seasonings - pepper, nutmeg;
hard cheese;
flour;
milk or low-fat cream;
2 yolks.

Cooking method:

Wash the cabbage and divide into inflorescences, boil until half cooked. Add broth, cream, seasonings to the cabbage water and cook for 5 minutes, stirring the sauce constantly. Beat the yolks and add to the sauce, then leave in a water bath until thickened.

Grease a casserole dish with oil and add boiled chicken, cabbage and carrots. Pour over the sauce. Add tomatoes and sprinkle with cheese. Bake for 15 minutes until a cheese crust forms.

So simple and delicious recipe ideal for lunch or dinner.

Breakfast recipes

Everyone knows that the best time to eat is breakfast. It is after waking up that the body is able to quickly absorb the food entering it. For proper functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.

The menu includes a full breakfast that can enrich the body with the necessary energy.

Breakfast recipes that are good for health and weight loss include the following:

Vegetable frittata

Ingredients:

chicken eggs;
parmesan (optional);
broccoli;
Bulgarian pepper;
pastel;
tomatoes;
greenery;
leek;
olive or vegetable oil (vegetable composition can be changed).

Cooking method:

Let's take a bowl. Beat 4-5 eggs in it. We cut vegetables of the same size. Take a frying pan, pour oil and heat it. Next, pour well-mixed eggs into it, add the vegetable mixture and herbs. Sprinkle all this with cheese if desired. Place in a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

cottage cheese - 250 gr;
milk - 100 ml;
eggs - 2 pcs;
vanilla
butter (for greasing the mold).

Cooking method:

Beat cottage cheese, milk, sugar, vanilla and yolks with a blender. We turn everything into a homogeneous mass. Next, beat 2 egg whites separately until fluffy. And we add all this to the curd mass. Mix. Place in a greased form. Bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

rice - 200 gr;
water;
pumpkin:
milk.

Cooking method:

Clean the pumpkin and cut into cubes. Place in a saucepan. Add milk, rice and a little sugar. Cook the porridge until the rice is ready.

During breakfast, it is better to refrain from coffee or tea, and if possible, do not drink food.

Healthy lunch

Lunch, with proper nutrition, should be complete and healthy. For normal operation digestive system soups must be consumed. When losing weight, it is important to avoid fried foods. It is better to boil, stew, bake or steam it.

Broccoli and spinach soup

Ingredients:

broccoli - 500 g (fresh/frozen);
2 bunches of spinach;
2 small onions;
vegetable broth;
low-fat cream - 200 g;
salt, spices.

Cooking method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes). Do not pour out the broth. Chop the onion and finely chop the spinach. After the broth has cooked, remove the broccoli from it. Take a bowl, put chopped onion, spinach and boiled broccoli in it. Grind everything with a blender until a homogeneous consistency is formed. Add all this to the broth, add cream to it and put on fire.

Bring the soup to a boil over low heat. Add spices. After this, cook for another 5 minutes and turn off. The soup is ready!

Fish baked in the oven

Ingredients:

salmon/carp;
lemon;
parsley;
2 tbsp olive oil;
onion - 1 piece;
spices.

Cooking method:

We clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. Squeeze out the juice from one part, cut the second into slices. Lemon juice mix with parsley and olive oil.

Next, take a baking sheet and line it with baking paper. We put fish on it. Place lemon slices in the abdominal part (you can use a sprig of rosemary/mint). Sprinkle all this with oil (with parsley and lemon juice). Place the onion in a circle. Place in the oven (preheated to 180 degrees). Bake for 30 minutes.

Steamed cutlets for weight loss

Ingredients:

chicken fillet - 500 g;
white bread - 2.5 slices;
milk - 1/3 tbsp;
onion - 1 piece;
1 egg;
salt pepper.

Cooking method:

Take bread and soak it in milk. Chop the fillet in a blender (you can also use a meat grinder). We cut the onion and also add it to the blender. Next, beat the egg and add salt. You can add herbs and garlic. Mix all this and make cutlets. Next, put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner recipes with proper nutrition for weight loss are varied. Dinner should be light and high in fiber. It is best to exclude slow carbohydrates from the menu.

Side dishes can be an excellent dinner option for weight loss:

all types of cabbage;
zucchini, eggplant, potatoes, peppers;
cereals;
hard pasta.

You can add animal protein to vegetable dishes in the form of:

fish;
lean meat;
cottage cheese;
legumes

Baked salmon

Ingredients:

1 salmon steak;
salt, pepper, dry basil.

Cooking method:

Salt the salmon steak and place it in the refrigerator for 20 minutes. After that, take it out, pepper it, add basil. Next, the fish must be wrapped in foil, sprinkled with olive oil and placed in a preheated oven for 25 minutes.

After 25 minutes, if you make a small hole in the foil and leave the fish for a few more minutes, you can achieve a golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

1 bell pepper;
greenery;
1 onion;
carrots - 1 piece;
salt, spices (pepper, turmeric);
canned corn (or green peas).

Cooking method:

Boil the rice (it should be crumbly). Next, cut the onion into cubes. Place it in a frying pan with oil and simmer for 4-5 minutes. Add grated carrots and chopped pepper. Simmer until half cooked.

After this, add boiled rice and peas (corn). Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. After this, the rice is ready to eat.

Such recipes for healthy eating not only promote weight loss, but also improve digestion.

Proper snacks

Snacking while eating healthy is especially important for weight loss. To achieve the desired result, it is important to be full all the time, but not to overeat.

Snacking helps replenish energy and efficient work brain, so it should be light, healthy and satisfying.

Ideal for a light snack while losing weight:

fresh fruits/vegetables;
unsweetened yogurt or kefir;
low-fat cottage cheese;
dried fruits;
a handful of nuts (pistachios, cashews, hazelnuts, etc.);
bars made from natural ingredients (dried fruits, varnishes, etc.);
quality dark chocolate and green tea.

What could be the results?

Maintaining proper nutrition and being active physical exercise will allow you to achieve effective weight loss.

A healthy diet when losing weight and a balanced menu can rejuvenate a woman’s body, making her slim and attractive.

The results of people who have managed to lose weight on proper nutrition are simply stunning.

So, the results of losing weight with proper nutrition - “before” and “after” photos:

During its formation, a young organism often gains overweight. Changes in hormonal background, a sharp increase in skeleton and muscle mass lead to the accumulation of fat in the hips and waist.

To prevent such age-related changes from leading to irreversible consequences, it is necessary to organize and include healthy foods, contributing to the proper functioning of all organs. Any mono-diets are fraught with the occurrence of chronic diseases. To lose weight, you should normalize your diet and increase physical activity.

From all sides, young girls hear about the dangers of sweets. It is pastries, cakes, and an abundance of starchy foods that are called the main reason for weight gain. The solution is to refuse such food. Internet sites and the pages of fashion magazines are full of such advice. The teenager follows them blindly and ends up with a lot of other problems.

The lack of sugar or flour in the diet often leads to depression and stress. The thing is that the carbohydrates they contain act on the receptors of our brain like a drug. Dopamine production decreases if sweet tea, pasta or white bread sandwiches are completely removed from the diet. When you give up habitual foods, your body begins to experience a kind of withdrawal. Knowing this effect, many fast food restaurants add sugar to all their dishes. Even in beef chops you will find the presence of the notorious “white poison”.

Consumed products

You can reduce the danger by including healthy sweets in proper nutrition for weight loss. Menu for every day for girls must contain one of the following products:

Honey . It should be eaten as a snack with warm tea, since the temperature of the drink above 40 degrees is harmful to this beekeeping product.
Dried fruits . They can even replace one of your meals. Dates, dried apricots and raisins are considered especially useful.
Cottage cheese . Preference should be given to casseroles, curd masses or pure cottage cheese.
Marshmallow . Preferably unglazed and without marmalade inside. The gelling substances contained in this sweet have a good effect on ligaments and joints.
Fruits . They should be consumed separately from other dishes and no earlier than 3 hours after the previous meal.

In this way, the young body will receive the sweets it needs, the happiness hormone dopamine will be produced, and the weight loss process itself will take place in comfortable conditions.

Beverages

The drying process is familiar to many athletes. During this period, they try to eat less and reduce water consumption to a minimum. Since our goal is not to participate in serious competitions, but to make proper nutrition for weight loss, every day menu for girls must include at least 1.5 liters of liquid. This volume includes:

First meal. Eat soups and borscht at least once every 3 days.
Tea coffee. Limit yourself to 1 tsp. Sahara. Better yet, eat 1-2 pieces of chocolate as a bite.
Cocoa. No more than 1-2 cups per day.
Compote. Highly concentrated should be diluted with boiled water to reduce the percentage of sugar.
Juices. Due to their high energy potential, it is not recommended to drink more than 1-2 glasses of freshly squeezed juices.
Mineral water. Use lightly carbonated, especially in hot weather.
Sweet sparkling water. Read the ingredients carefully. Eliminate high-calorie sugary drinks from your diet in favor of substitutes.

This list does not include alcoholic beverages, since they are not an attribute of a healthy lifestyle. Of course, 1 glass of wine or 0.5 liters of beer 1-2 times a month is not considered reprehensible, but for young body Even these doses are not very useful.

At first, it can be difficult to maintain the daily fluid intake. Just make it a rule to take a break every 2-3 hours and drink a cup of aromatic tea or freshly squeezed juice. Gradually, you will develop a healthy habit of helping your excretory system deal with toxins. Do not forget that any liquid should be drunk no earlier than an hour after the main meal. You should also not drink heavy meals. Such a need can only arise when you are already full and your body signals satiety.

Vegetables

Vegetables are considered the healthiest foods in a girl’s diet. Those who want to lose weight should include them in almost every meal. These dietary changes may feel strange at first. In fact, it is very easy to diversify your daily menu with vegetable dishes. Here is an approximate list of tasty and healthy foods that will make losing weight much more enjoyable.

Menu for every day

Days	Breakfast	Dinner	Afternoon snack	Dinner
Mon	Curd and carrot casserole	Vegetable soup	Beet salad with walnuts or prunes	Puree with fried fish
W	Wheat porridge with scrambled eggs	Stewed cabbage with meat (bigus)	Grated carrots with sour cream	A glass of kefir with a small bun
Wed	Muesli with yogurt	Borsch	2-3 apples	Stewed potatoes with meat
Thu	Pancakes with apples	Fish soup	Berry smoothie	The vinaigrette
Fri	Milk soup with rice or curly pasta	Vegetable stew	Dried fruits	Fresh cabbage salad and meat cutlet
Sat	Boiled egg with sandwich	Kharcho	Tomato and cucumber salad	Boiled potatoes with bacon or ham
Sun	Oatmeal with honey	Chicken noodle soup	Baked pumpkin or apples	Lazy dumplings

As you can see from the table, only one dish is offered for lunch. This prevents fermentation of foods in the stomach and reduces the likelihood of overeating.

Physical exercise

At one time, Faina Ranevskaya said that a skinny cow is not a ballerina. In order to gain beautiful shapes For the body, a change in diet is not enough. A young girl just needs to study physical exercise at least 2-3 times a week. To do this, you don’t have to exhaust yourself on the gym, participate in any competitions, or go for morning jogs. Of course, if you like all this, be sure to go to the gym. But if you experience inconvenience, you can sign up for water aerobics, a dance class, or do rhythmic gymnastics at home.

At first, some elements may seem too complicated for you. Over time, they will become much easier to do. The main thing is not to overdo it in the first couple of weeks. Be sure to stretch your muscles after exercise. Otherwise, you will not be able to avoid sore throat the next day.

You should eat half an hour after class. This way you will replenish the energy expended by your body and will not turn the food you eat into deposits on your hips and waist. Be sure to drink water during intense exercise. By doing this, you will improve your metabolism and simplify the process of removing lactic acid from tense muscles.

Eating right is difficult only in the early stages. If you adhere to a proper nutrition schedule for every day and create an example menu that you will follow, then the pleasant bonuses of this approach will not take long to arrive.

“We are what we eat” - it’s hard not to agree with these words

According to most modern nutritionists, the daily intake of healthy food consists of:

50% carbohydrates;
30% proteins;
20% fat;
vitamins;
minerals.

The daily calorie intake for women is 1800 kcal, for men - 2100 kcal. It may vary depending on a person's activity level during the day.

What is proper nutrition, a menu for every day, is well reflected in reviews of this system:

this is the basis on which the general condition of the body is built;
she gives good mood and external attractiveness;
maintains good spirits and energy;
helps treat and reduce the likelihood of a number of diseases;
has a clear routine for eating healthy meals.

Healthy Eating Basics

Unfortunately, not all of us adhere to the rules of healthy food consumption, although we have been familiar with their basics since childhood. school curriculum. Proper nutrition is clearly visible; the menu for every day can be presented in the form of a so-called plate:

take a simple dinnerware and divide it into two equal parts;
the first half should always be occupied by vegetables or fresh salad, unsweetened fruits;
the second part must be divided in half again;
one half - animal proteins in the form of meat or fish;
the second - a portion of porridge, durum pasta, boiled potatoes;
We also don’t forget about bread and the daily fluid intake of 1.5-2 liters.

This plate should correspond to three meals, the remaining two are snacks. They consist of fruits, yoghurts, vegetables and nuts.

Principles of healthy eating

Products that a person consumes every day must perform several functions at once.

Building a personal food system properly is no easy task. Certain principles and rules must be followed:

You need to eat when you feel hungry;
You should chew each piece of food thoroughly;
you need to eat in a calm state in moderate portions;
while eating, you should take a sitting position and concentrate on the process itself;
the menu for one meal is limited to a maximum of four dishes;
the daily diet should be divided into 4-5 small meals, eating the main amount of food at lunch;
It is worth eating freshly prepared natural food, in particular more fiber - fresh vegetables and fruits;
minimize or eliminate fast food, alcohol and unhealthy foods - mayonnaise, ketchup, deep fat;
give preference to natural sweets with a low sugar content and the absence of fatty creams.

Meal frequency

One simple rule applies here - eat more often, but less. Food from your daily nutrition menu should:

have specific and permanent office hours;
distributed according to the number of calories and chemical elements;
take into account the set of dishes and their quantity;
prepared from combined products.

For healthy people, the optimal frequency of meals is 4 times a day; in the presence of gastrointestinal diseases, it can be 5 or 6.

Regularity

You need to eat regularly; you shouldn’t skip breakfast, citing lack of time. They guarantee you productivity and vigor throughout the day.

Create an optimal regime for yourself that you can follow without violations. An approximate schedule of proper nutrition for each day looks like this:

breakfast at 7 am, 10:00 - for those who wake up late;
lunch at 10:00 (13:00);
lunch at 13:00 (15:00);
afternoon tea at 16:00 (17:00);
dinner - 19:00 (20:00).

Adequacy

This principle can be easily explained by the fact that with the help of food we replenish the energy supply necessary to maintain the vital functions of the body. It should come exactly as much as we are able to spend.

If the amount is greater, then excess weight appears, since unused calories will accumulate, and if it is less and all reserves are spent, you cannot avoid serious health problems.

The daily norm of the healthy nutrition menu for each day should be distributed as follows:

light breakfast equal to 1/3 of the norm;
a hearty lunch and dinner, corresponding to a quarter of the food consumed;
with the required four meals.

Balance

A reasonable balance of carbohydrates, fats and proteins is easy to maintain if you eat a variety of dishes and take into account the compatibility of foods. A balanced, healthy diet for every day consists of 5 main food groups:

cereals;
vegetables;
fruit;
dairy products;
meat and fish.

Their distribution by hours of consumption strongly depends on the composition and energy potential. The high protein content of meat, fish and legumes is good for lunch or breakfast, as they increase the activity of the central nervous system and take longer to be absorbed by the body. Fermented milk products, vegetables and fruits should be consumed for dinner, as they do not burden the digestive system.

List of foods for proper nutrition

With proper nutrition, a person’s diet is balanced and healthy

To prepare healthy and delicious dishes proper nutrition for every day, you will need a list of necessary products, which includes:

fresh seasonal berries, fruits and vegetables, herbs;
nuts and dried fruits, white and green tea, coffee beans, chicory;
various cereals and porridges, olive oil, mushrooms;
dairy products - in particular natural yoghurts, sour cream and cottage cheese;
poultry and seafood - fillet and red fish;
honey and dark chocolate;
lean meats, chicken and quail eggs.

Healthy food menu for the week

Plan your diet wisely according to in a healthy way the system will help you in life separate power supply, which is based on the compatibility of different foods with each other. Following the chosen regimen, you can build on the compiled list of products and combine them, adjusting your daily calorie intake.

Start with the simplest thing - write down by the hour exactly what you will eat at this moment for breakfast, lunch or dinner. Compose detailed menu with a description of dishes for the week. These recipes for proper nutrition for every day will help you with this:

pasta with chicken and vegetables - boil durum wheat products in salted water, cut medium-sized zucchini (zucchini) into slices and add broccoli and green beans to it, simmer the vegetables in a frying pan over olive oil and combine them with diced chicken fillet, when it is ready, mix everything with pasta;
vegetable salad - cut a fresh cucumber into thin strips and cherry tomatoes in half, marinate onions in wine vinegar, cut them into half rings, combine the ingredients, seasoning them with arugula and lemon juice;
pumpkin puree soup - prepare broth from chicken breast, remove the meat and cut it into cubes, without turning off the pan, add onions and carrots blanched in butter, finely chopped a couple of potatoes and pumpkin, cook until tender, drain the liquid into a separate pan , and prepare puree from vegetables and meat, combine the ingredients, seasoning the soup with basil and rye crackers to taste.

Menu for a week for weight loss for girls

In order not to miss anything important, you can create a menu for the week for each day.

If you want to lose weight, then your diet, regardless of gender, should be nutritious, low-calorie and varied. Weekly menu, compiled by nutritionists, implies the following proper nutrition for weight loss every day:

porridge from any whole grain cereal - a serving does not exceed one and a half tablespoons;
lean meat, fish or poultry - alternate these dishes by day of the week, two palm-sized portions daily;
fermented milk products - a glass of fermented baked milk or kefir, half a glass of yogurt without fillers, no more than 200g low-fat cottage cheese per day;
still mineral water - approximately 1.5 liters, taking into account the fact that you eat first courses, drink teas, eat fruit;
liquids as desired - compotes, rosehip decoctions, green tea, unsweetened juices and fruit drinks;
fiber - from seasonal vegetables and fruits, 300g each, as well as fresh herbs and celery;
vegetable oils- no more than two tablespoons of olive or linseed oil;
spices, salt and sugar - the first in the form of cinnamon and turmeric, ground coriander, the second - limit consumption as much as possible, replace sweets with dried fruits and honey;
eggs, nuts and low-fat cheese - the daily norm is within 30g.

Daily menu options for athletes

The daily diet should include foods with a rich list of nutrients

Physical activity and sports promote good health and weight loss. you can use different variants sports menu, depending on your goals, but they must comply with the rules below:

main meal 2-3 hours before the start of training;
protein and other nutritional shakes equal one meal, this is a good alternative to a full breakfast;
if this is not possible, a snack of cottage cheese, yogurt or kefir is allowed half an hour before fitness classes;
an alternative option for getting energy is fruit or natural juice 40 minutes before the start of classes;
During training, it is advisable to consume non-carbonated drinks. mineral water in small quantities;
after exercise, there is a taboo on fatty foods, it should be replaced with protein, the same cocktail or a small portion of cottage cheese for 20-30 minutes;
if you go to bed 4-5 hours after training, you can afford a full dinner no later than 19:00, for example, fish stewed with vegetables, baked in the oven or on the grill.

Many athletes will like these healthy recipes proper nutrition for every day:

vinaigrette in a slow cooker - peel the beets, potatoes, onions and carrots and cut into cubes, place the ingredients in a steamer bowl, pour 1 liter of water into the main bowl, steam for 15 minutes, then leave only the beets for another 10 minutes, thinly slice the pickled vegetables or pickled cucumbers and mix them with prepared vegetables, add spices and green pea, season with olive oil;
celery cocktail - mix 50 ml celery juice or a small piece of fresh stalk, 100 ml milk and one egg white in a blender until light foam forms;
banana protein shake - blend 0.5 liters of milk, one banana, 2 tbsp. spoons of honey, 30g of any nuts and 200g of homemade cottage cheese.

Diet menu for teenagers for every day

Strict diets and fasting days excluded for the rapidly developing child's body. Teenagers should eat a balanced diet and receive all the necessary amounts of nutrients, vitamins and microelements. These tips and recommendations will help you create healthy meals for your children every day:

limit high-calorie foods if the child tends to be overweight;
organize a full breakfast - milk porridge, steam omelettes, cottage cheese with fruit;
make sure that 50% of the diet comes from carbohydrates, and 30% and 20% from proteins and fats, respectively;
eliminate the possibility of overeating by introducing fractional meals in small portions 5-6 times;
allow your child sweets, flour and fast food no more than three times a week, in the morning;
replace unhealthy sweets healthy - let it be bananas, dark chocolate, marshmallows, grapes, fruit jelly or natural marmalade and marshmallows;
select the calorie content of the diet so that it corresponds to the activity of a teenager, for girls - no more than 2400 kcal per day, for boys - no more than 2800 kcal.

Despite the popularity of all kinds of diets, including very strict and extreme, and therefore unsafe, any nutritionist will say that best diet- this is proper nutrition, which must always be adhered to, and not for a specific period. A proper nutrition system allows you to lose weight without harm to health or psychological discomfort, while you will eat fully and variedly. Proper nutrition for weight loss, the menu for every day for girls which we will consider below, is tasty and healthy. Try it and see for yourself.

Proper nutrition is based on the following principles:

You need to drink enough water every day - not less than 1.5 liters. Water stimulates metabolism, and it helps not only to lose weight, but also cleanses the body of various toxins. You need to drink a glass of water about half an hour before meals and drink a couple of glasses between meals. The required amount of water does not include other drinks such as coffee, tea, juices, sodas, and so on.
Don't skip breakfast. In the morning, the body stores energy for the whole day ahead. If a person skips breakfast, he often overeats during the day. The ideal option for breakfast is complex carbohydrates, especially cereals, which will charge you with energy for the whole day.
Limit the amount in your diet simple carbohydrates. It is better to exclude all kinds of sweets and fast food from the diet completely. Have a snack better with fruit, vegetables, nuts, fermented milk drinks. As for sweets, you shouldn’t deny yourself it completely, but it’s better to choose healthy foods, such as honey (it’s better to replace sugar), dried fruits, marshmallows, and dark chocolate. It is recommended to pamper yourself with such delicacies in the first half of the day.
Try to exclude fried foods from your diet. Food can be boiled, stewed, baked, steamed.
The basis of the diet - complex carbohydrates in the form of cereals and pasta, meat and fish, fruits and vegetables.
Important do not rush while eating and do not overeat. Break the habit of eating quickly or on the go. It takes some time for your body to feel full, so eat slowly and chew your food thoroughly. This approach is also beneficial for the stomach, as it helps the latter work better.
Proper nutrition should be fractional. That is, we eat more often and in small portions. This will help the body digest food better, speed up metabolism and help prevent sudden spikes in blood sugar levels, and, accordingly, overeating. You should get up from the table with a slight feeling of hunger, because, as we have already said, the body needs some time to get enough.
The last meal should be no less than 2-3 hours before bedtime. At night, your metabolism slows down and everything you eat can easily be stored as fat. In addition, if you have a heavy dinner, you will probably sleep poorly. Before going to bed, it is recommended to eat low-fat protein foods.

These principles are universal, and they are useful for everyone, not just those who want to lose weight. They contribute to the normal functioning of the gastrointestinal tract, preventing digestive problems, and help control hunger.

Useful and harmful foods for weight loss

To lose weight, you need to eat, not starve the right products. Some people believe that you should stick to and use them in different days. Useful diet for those losing weight can be based on the following foods:

All kinds of porridges and cereals;
pasta and baked goods made from durum wheat;
lean types of meat and poultry (chicken, turkey, rabbit, lamb);
maritime and River fish, seafood;
fruits and vegetables;
nuts and dried fruits;
vegetable oils;
cottage cheese, cheeses, fermented milk drinks;
as a dessert - honey, dark chocolate, marshmallows, marshmallows.

You can see it in a separate article. In addition, there are products that prevent you from losing weight and negatively affect the body as a whole. These include the following:

flour and confectionery products;
all kinds of sausages and sausages;
fast food, semi-finished products;
fatty and fried;
fatty types of red meat;
mayonnaise, fatty sauces;
store-bought juices, sparkling waters.

Proper nutrition for weight loss: menu for every day

Proper nutrition is not a diet, where every day is presented with a detailed menu, but rather a system. Therefore, you can create a diet for yourself individually, taking into account all the rules. This takes into account the state of the body, age, lifestyle and activity level, one’s own taste preferences, and so on.

Ideally, to create correct menu, which meets all the necessary rules, it is better to trust a nutritionist, since many criteria can only be correctly determined by this specialist.

The menu should have a sufficient amount complex carbohydrates in the form of cereals and pasta, proteins, fresh plant foods. Also required healthy fats, the sources of which are fish, nuts, vegetable oils. Nutrition should be varied, and in view of this, any proper nutrition menu is approximate. We offer a diet that can be used as a basis and example of proper nutrition for weight loss for a week.

Monday

For breakfast, we eat oatmeal with fruits or dried fruits, and drink a cup of coffee or tea. You can snack on a piece of fruit or a handful of nuts. low-fat meat broth, fish fillet and vegetable salad. You can also drink a glass of juice or compote. For an afternoon snack, use only yogurt and fruit. For dinner, you can stew mushrooms and cook rice, make a salad of fresh cabbage and carrots.

Tuesday

A good option for breakfast is a baked apple with honey, cinnamon and walnut, tea or coffee. Make it for lunch vegetable soup and a salad with radishes and, if desired, other vegetables, drink a glass of jelly. For an afternoon snack, you can eat a handful of dried fruits. For dinner, bake potatoes with cheese and make a vegetable salad. You can drink vegetable juice at night. This day's menu is also great for vegetarians.

Wednesday

For breakfast, with tea or coffee, make toast with natural honey. Second breakfast can be represented by an orange or other citrus fruit. For lunch, prepare pumpkin cream soup with herbs and bread, fruit salad, tea or juice. As an afternoon snack, use a glass of fermented milk drink. For dinner - boiled chicken breast, vegetable stew, a glass of apple compote.

Thursday

For breakfast, scramble two eggs, chop some vegetables, and drink a glass of fruit juice. Chicken broth is good for lunch, stuffed pepper, cabbage and carrot salad, drink optional. Use any fruit as an afternoon snack. For dinner, you can make a potato and seafood salad.

Friday

For breakfast, eat cottage cheese with medium fat content, add pieces of fruit or berries, and drink tea. For lunch - fish soup with a piece rye bread, vegetable juice, cucumber and tomato salad. For an afternoon snack, eat a boiled egg, and then a green apple or grapefruit. It is recommended to have a vegetable casserole with cheese and fresh fruit for dinner.

Saturday

For breakfast, pour milk over cereal flakes and add berries. For lunch - cauliflower soup, meat cutlet, green vegetable salad, berry and/or fruit compote. For an afternoon snack, drink tea with buttered bread. For dinner - cabbage salad, barley porridge and stew. You can wash it all down with vegetable juice.

Sunday

For breakfast, maybe a glass of milk with pancakes sprinkled with honey. You can have a snack with a slice of dark chocolate or dried fruit. For lunch - mushroom soup, tomato and corn salad, as well as berry juice. For an afternoon snack you can prepare cottage cheese casserole with berries. For dinner - grilled fish with stewed vegetables. In the evening you can drink a glass of fruit juice.

You can safely replace the dishes and products presented on the menu with similar ones. The main thing in this case is to maintain a balance of foods that provide the body with the necessary substances and maintain the amount of calories. The caloric content of the diet is calculated individually, but remember that to lose weight you must spend more than you consume.

How to organize proper nutrition for weight loss?

To lose weight, you must create a calorie deficit, that is, spend less than you consume. Therefore, we need a comprehensive approach to losing weight. As for nutrition, you need to create a calorie deficit gradually, reducing the number of servings or the calorie content of the dishes you eat. You can’t lose weight suddenly - it’s not safe for the body, and the weight can come back just as quickly. Optimal weight loss - up to 1 kilogram per week. With large losses, usually not only fat is lost, but also muscle mass or excess liquid.

It is also necessary physical activity- at least light exercise several times a week. Try to get enough sleep and avoid stress, as it provokes overeating and disorders in the body. If it’s hard for you to switch to proper nutrition right away, start gradually, for example, first stop eating at night, then replace your favorite unhealthy sweets with fruits, and so on. Remember that it is important not only to lose weight, but also to stay healthy, so eat consciously.

Video menu for the week at pp

In order to get rid of excess weight, it is not at all necessary to go on strict diets. Sometimes it is enough to switch to proper nutrition for weight loss, the menu of which we will describe below for each day. For girls, this is an ideal option to keep fit and not aggravate their health.

Basics of proper nutrition for weight loss

1. To fully enhance all metabolic processes, you need to consume at least 1.8-2 liters. purified water daily. Moreover, freshly squeezed juices, herbal teas, decoctions, etc. are added to this amount.

2. A healthy diet designed for every day is famous for its busy schedule. The menu suggests that you need to eat in fractional portions 5 times a day.

3. Water is consumed strictly (!) 45 minutes before a meal or 2 hours after it. If you feel thirsty while eating, take a sip, nothing more.

4. Never skip your morning meal, even if you are in a hurry. Breakfast is the basis of cleansing; without it, you simply cannot lose weight.

5. Completely give up fast carbohydrates, which are concentrated in quick snacks, sweets, processed foods, canned food and sausages. Because such food slows down metabolism.

6. Proper nutrition for weight loss does not imply a complete abstinence from sweets, but you need to choose treats wisely. The menu for every day may include dates, honey, dark chocolate minimum quantity, candied fruits. For girls, all this will be extremely useful.

7. Food prepared by frying is completely excluded. All food is stewed, boiled, steamed.

8. Most of the menu should consist of vegetables and fruits, seasonal berries, cereal crops, protein products.

9. If you chew thoroughly, your meal should take at least 20 minutes. Get up from the table with a slight feeling of hunger. Consider portion sizes.

10. It is important to observe food hygiene, which consists of completely refusing to eat 3-4 hours before going to bed. If you are hungry, drink a glass of kefir/ryazhenka/yogurt with chopped herbs.

Proper nutrition for weight loss - menu for 14 days

Proper nutrition for girls has a simple menu written for every day. But remember that you need to eat by the hour:

08:00-09:00
10:00-11:00 (snack)
13:00-14:00
16:00-17:00 (snack)
18:00-19:00

Day #1

Omelet based on eggs and individual proteins with spinach, kiwi (2 pcs.).
Toaster or diet bread, cheese slices (2-4 pcs.).
Steamed chicken/turkey cutlets, steamed boiled rice, vegetables.
Dietary baked cheesecakes/casserole, syrup.
Drinking yogurt with the addition of flax seeds (0.25 l. - 8 g.).

Proper nutrition for weight loss shows excellent results. The menu for every day is such that on the first day the stomach seems full. For girls, it is recommended to reduce portion sizes and eat less than prescribed.

Day #2

Oatmeal and flaxseed porridge in water in proportions of 10 to 1, banana.
Boiled chicken fillet or tuna in cans (canned in its juice).
Brown rice with pieces of veal, dietary cabbage soup with beef.
Grapefruit.
A glass of kefir with herbs and flax seeds.

Day #3

Diet cottage cheese casserole, espresso without sugar and cream.
A handful of nuts, 5 dates, an apple.
Any low-fat soup of your choice, salad on green vegetables, boiled egg.
Cottage cheese, grained.
Steamed cutlets or meatballs, fresh cucumbers, lettuce.

Day #4

Toasted black bread with slices of cheese or quality sausage (strictly optional, cannot be combined).
Cottage cheese, grained like Prostokvashino.
Soup with beef and vegetables, chopped carrots with butter.
Fruit salad or light cottage cheese dessert with cashews.
Boiled egg, kefir with finely chopped dill.

Proper nutrition does not imply fasting. To lose weight, just stick to the menu for every day. But for girls, it is sometimes useful to drink kefir throughout the day, so you can do a cleanse.

Day #5

Buckwheat steamed in boiling water overnight, prunes/dates.
Summer salad.
Warm salad of eggs, boiled veal, hard cheese, peppers and tomatoes (dressing - butter or sour cream).
A piece of baked fish, lettuce.
Chicken stewed with broccoli and rice.

Day #6

Eggs fried in a frying pan without oil, cheese (2 slices), spinach.
Boiled rice, a handful of raisins and nuts.
Turkey meatball soup, fish stewed in tomato sauce, salad.
Ryazhenka.
Grapefruit.

Day #7

Dates (3 pcs.), cottage cheese casserole.
Assorted fruit salad.
Boiled chicken leg without skin, pickle, buckwheat porridge.
Lazy cabbage rolls (2 pcs.).
Minced hedgehogs stuffed with zucchini.

Proper nutrition for weight loss is an important component. An accessible menu for every day for girls allows you to achieve the desired results.

Day #8

Sandwich made from a piece of rye bread, hard cheese and low-fat cottage cheese, pear.
Cottage cheese (80 gr.) with 15 gr. honey.
A portion of beef broth, vegetable salad.
Grapefruit, pear.
Two cucumbers, boiled turkey.

Day #9

Rice porridge on water with 15 g. butter, orange.
Egg, cucumber, toast.
Baked hake (200 gr.), vegetable salad.
Green apple, herbal tea, cottage cheese.
Stewed vegetables with baked chicken fillet.

You cannot effectively lose weight if you do not follow a healthy diet. A detailed menu is written for you every day.

Day #10

Egg, ripe tomato, mashed potato.
Rosehip decoction, tangerines (2 pcs.).
Toast with hard cheese, soup with mushrooms and rice.
Cheese casserole.
Sea kale with baked pollock.

Day #11

Fresh strawberries (120 gr.), oatmeal with skim milk.
Homemade yogurt with honey, bitter coffee.
Sauerkraut with baked fish.
Salad with sour cream and vegetables.
Two fresh cucumbers, baked chicken fillet with cheese.

Proper nutrition is important not only for weight loss, but also for overall well-being. Consider a daily menu designed for girls.

Day #12

Yachka on water with banana.
Kiwi, pomelo.
Boiled breast, vegetable casserole.
Cup tomato juice, boiled shrimp (160 gr.).
Kefir (250 ml.).

Day #13

Bitter coffee, egg omelet.
Orange, banana.
Baked champignons with chicken fillet and potatoes.
Apple, curdled milk.
Baked apples with cinnamon (2 pcs.), cottage cheese.

Day #14

Banana, oatmeal on water with honey.
Herbal tea with lemon, zhmenya walnuts, apple.
Stewed vegetables with brown rice, soup.
Banana casserole.
Tomato, boiled shrimp, cucumbers (2 pcs.).

To achieve the desired result, it is very important to maintain proper nutrition. Regular exercise is also effective for losing weight. Carefully study the daily menu for girls and begin the technique.