A simple menu for proper nutrition for the week. Family menu

Olya Likhacheva

Beauty - how gem: the simpler it is, the more precious it is :)

Support normal weight, which corresponds to the physique, age, state of the body, is important and necessary. This matters not so much for external attractiveness, but for preserving the functionality of the body, promoting health, and longevity. Information about healthy ways losing weight great amount. To achieve and maintain a positive result without harm to your health, learn to analyze weight loss options and choose the right ones.

Diet for weight loss

No matter how much newfangled weight loss products are advertised, you should not rely on them. miraculous power. Miracles must be created through your own actions. The basis of losing weight is unshakable - proper nutrition and physical activity. All this can be organized at home and deal with extra pounds on one's own.

The way to get rid of excess weight long and difficult, everyone has their own, so it is individual. There are no perfect options when it comes to losing weight. The main task of those losing weight is to have the right psychological attitude, clearly see the goal and not give in to difficulties, stock up on endurance and good mood. Right organized process losing weight can be for everyone exciting learning, self-development, self-education.

Important for diet planning specific goal– how many kilograms you need to lose, and what parameters you need to achieve. Body weight is not the only indicator that needs to be monitored. The volumes of the chest, waist, and hips are no less important. You need to take all the necessary measurements and record them, you can take a photo If done regularly physical exercise adipose tissue goes away, and the muscles begin to grow, so at a certain stage the mass may increase or remain unchanged. Reducing volumes is more indicative and significant result.

Nutritionists advise everyone starting healthy weight loss to keep a food diary and plan all meals. To switch to proper nutrition, consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Create a diet plan and strictly adhere to it.
3. Leave protein in your diet sufficient quantity. This is important for maintaining muscle health. They are the main fat burners, loss should not be allowed muscle mass. Protein foods help maintain healthy skin, which should maintain firmness and elasticity while losing weight.
4. Organize drinking regime(about 2 liters clean water).
5. Strictly exclude sweet pastries and any other foods from your diet while losing weight. junk food.
6. Choose a dietary proper food– tasty enough to be enjoyed. Understanding how much vital energy and it will bring benefits to the body, it will take healthy food good habit, way of life.
7. Weighing and measuring volumes will help you monitor the effectiveness of your weight loss program. This procedure should be carried out once a week. There is no need to be nervous and worry again. It is better to rejoice at even the smallest victory, to praise yourself for your perseverance and determination.

It is necessary to part with some foods and dishes for a while, and then minimize their consumption in the future. Foods that interfere with weight loss:

• salt, sugar;
• White bread, muesli;
• White rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fat);
• sweet dairy products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can get nutrients exclusively from food. They are necessary to maintain the vital functions and vitality of the body; it draws energy from them and recovers from them. How to start eating right? You will need to plan and analyze your diet, schedule your meals, and keep a diary. What information to analyze in the diary:

1. Write down the times of all meals and the meal “menu” (even if it’s crackers with tea). It is so easy to determine how many times and what food was consumed.
2. Record the amount of food eaten (approximate weight of dishes or “goodies”).
3. Reason for eating food. Everything is very clear with main meals and snacks in between. What about the other times?
4. Calculate the calorie content of foods eaten per day. You can find calorie counters on online websites. They make it easy to control your caloric intake daily menu.

Analyzing your diet for several days will help you decide on the list healthy products. The transition to proper nutrition should be gradual. Replace fried with stewed or baked in the oven, sweet with fruit, white flour bread with bran or whole grain. Eating for weight loss does not allow for strong feelings of hunger. This is stress for the body; it will begin to store rather than give away. A glass of kefir at night will not do any harm if your bedtime is later. And for those with a sweet tooth, you can sometimes allow a spoonful of honey or a slice of dark chocolate. Positive attitude more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and implemented:

1. Daily caloric intake must correspond to energy expenditure.
2. Nutrition should be varied and balanced to meet the body's daily needs for proteins, fats, carbohydrates, microelements and vitamins.
3. It is important to follow a diet. This improves digestion, absorption of what you eat, and improves metabolism.

Diets for weight loss at home

Weight correction techniques have a rich arsenal of diets. None of them guarantee 100% results. Any diet is a restriction, a violation of postulates rational nutrition, stress. Every organism is individual, it is impossible to predict its reaction to stressful situation difficult. Each diet has pros, cons, and contraindications. Analysis of several popular diets for quickly gaining a slim figure:

• . The basis of the diet is proteins, and fats and carbohydrates are kept to a minimum. One of the most effective. Allows you to quickly lose weight by digesting proteins, the body burns calories. There is no painful hunger. It has a lot of contraindications. A large number of proteins in food - this is an additional burden on the stomach, liver and kidneys, increased cholesterol levels, problems with blood pressure, joint diseases are possible.
• . The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss happens quickly. The menu requires strict adherence to the chosen diet; it is not recommended to consume additional liquid, as this provokes an even stronger feeling of hunger. Weight loss is largely due to fluid loss rather than fat breakdown. Extreme diets are carried out no more than once a month.
• . An interesting technique not only for losing weight, but also for cleansing the body. For 30 days a person consumes only liquid foods. In the first 10 days, the gastrointestinal tract is cleansed, and in the next 10 – the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the entire body from waste and toxins. Weight loss – up to 15 kg. Going without solid food for a long time can lead to digestive problems.
• . They are easy to implement and do not require large budget expenditures. You need to choose one of the permitted foods, which you can eat in any quantity. The weight will decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With prolonged use, part digestive glands atrophies, which leads to impaired absorption of food. Side effects will be minimal if the diet is short and a product suitable for a particular organism is selected.

Set of products for weight loss

When correct organized meals the body receives all the necessary organic substances (or nutrients). It is important to maintain their balance, calculate the quantity and calorie content. The right diet for weight loss should include:

• Squirrels. These are the basic substances. They regulate metabolic processes, the body is built from them. Lean meat, fish, eggs, cottage cheese and other fermented milk products are protein food.
• Fats. Their number needs to be reduced, but not completely eliminated. They are important for building cells and are the basis for the formation of many hormones. Omega 3, 6, 9 – healthy fats. There are many of them in sea fish, seafood, olive oil.
• Carbohydrates. Source of energy. To lose weight, simple carbohydrates (sweets, white pastries, potatoes) need to be replaced with complex ones (cereals, dark flour products).

It is important to include fresh vegetables and fruits in your diet. Spices and drinks are good for weight loss. List of natural fat burners:

• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• red wine.

Proper nutrition menu for weight loss

The best way Lose excess weight - proper nutrition (PP). It implies tasty, varied, inexpensive, accessible balanced menu for the whole family, which helps reduce body weight and improve health. For most people who have struggled with overweight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% daily ration;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• It is impossible to exclude fats from the diet, but they must be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, flaxseed oil, olive oil, avocado;
• eat “slow” carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins must be present in the diet daily (their presence is mandatory on the dinner menu);
• It’s better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• Place food in small portions on small plates (it is advisable to weigh everything that is in the plate);
• the total portion weight for main meals is no more than 350-400 grams;
• you need to eat slowly (the saturation center is triggered after 20 minutes), concentrate on eating, chew thoroughly;
• the break between meals should not exceed 3 hours, so between main meals there should be healthy snacks, ideally breakfast, snack, lunch, snack, dinner;
• you should not skip main meals;
• You can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to overeat in the evening (also because metabolism slows down during night sleep);
• Eating food at the same time improves its digestion and absorption.

How to compose

Before you start drawing up a healthy nutrition menu, you need to determine the body's energy costs. The total calorie content of the daily diet depends on this. 2000 poops needed for a person with moderate physical activity. In people with sedentary Life energy requirement is 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day 30% of daily amount calories should be for breakfast, 5% for the first snack, 40% for lunch; 5% – for the 2nd snack; 20% - for dinner.
2. BJU should be presented in a ratio of 1:4:1.
3. Required amount organic matter depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of work digestive system:
   • In the morning, the body needs energy, vitamins and minerals. Light porridges are perfect for breakfast protein products(for example, cottage cheese), fruits.
   • By lunchtime, the digestive organs are ready to process large volumes of food. The menu includes vegetable salad, meat dishes with a side dish of cereals, soups, and borscht.
   • By the end of the day, digestion processes slow down. Fish, stewed vegetables, and lactic acid products are suitable for dinner.
5. Fruits, nuts, sandwiches based on whole grain bread - best option for snacks.
6. Calorie content and nutritional value of dishes are calculated based on special tables, which can be easily found on the Internet.

Sample diet for a week

Of the 5 convenient ready-made options for a detailed menu for a week for weight loss, study the first one. Switching to PP will definitely give positive result. A scheduled menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further advice):

Diet menu for the week

Making your own diet is the most correct solution. The menu depends on the desired result, financial capabilities, lifestyle and other factors. The previous example of proper nutrition for weight loss for a week helps you understand the principle of menu planning and introduces you to the nutritional value and calorie content of healthy foods. Online calorie counters will help you with your calculations. Although data on the calorie content of individual products varies, weighing and measuring volumes will show the effectiveness and correctness of the dietary menu.

For healthy weight loss In the diet, it is important to create a small calorie deficit (100-200), while ensuring the supply of all nutrients, the amount of which depends on body weight. Diet menu for a week with recipes you can find on the Internet and at the same time improve your culinary skills. Spend a little time and create an individual weight loss menu for every day, using a few tips.

Simple diet

An inexpensive and simple weekly weight loss menu will help you correct your weight. This daily diet is convenient for those who do not have time to prepare complex dishes. This is the second of 5 ready-made menu options for weight loss. The emphasis is on limiting daily calories to 1300-1500. In this version of the diet, the nutritional value is balanced:

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First, let's remember what foods are not advisable to eat. Why, you can’t eat them at all. Sane people eat the following foods to a minimum, or not at all.

not healthy menu

White, premium bread. It contains sugar and yeast. Both of these are not good for health.

Juices industrial production(in bottles, in tetra packs, everything that can be stored for half a year or more). There are a lot of preservatives and, again, sugar.

Fast food. This is generally the quintessence of everything that is harmful in products.

Milk chocolate and other chocolates and bars with various jams and fillings. There is sugar, preservatives, stabilizers and other chemicals.

Mayonnaise is generally a massive blow to the liver and pancreas. Because of the fat content. And in principle, there are no low-fat and natural mayonnaises. Classic mayonnaise is fatty, non-fat is chemical. One woman I know from work told me that she uses mayonnaise to wipe off the glue that remains after labels on plastic things, like buckets or basins. Eliminate mayonnaise completely from the healthy nutrition menu..

Butter and its substitutes. Butter itself is not particularly harmful if two important criteria are met: it is consumed in moderation (it still contains cholesterol) and is made without chemicals, palm oil and other turbidity. It is worth buying oil either from peasants or in a store with only 82.5% fat content - this is GOST. Anything lower in fat content can be safely equated to substitutes butter.

You can argue that back in the USSR there were several GOST standards, and this is so. But, GOST for 82.5% oil (traditional), allowed only the addition of carotene dye to the oil, while the rest allowed the addition of preservatives, emulsifiers and other “goodies”. Today the situation is approximately the same. Let's move on.

Substitutes are so-called spreads, margarine and, as I already said, “butter” with a fat content of less than 82.5%. It is strictly contraindicated for a sane person to eat them. You can additionally google and find out in detail what they are made of.

Sausage and frankfurters. It is not possible to check their composition without laboratory tests. Manufacturers, taking advantage of this, stuff these products with all sorts of nasty things. Better eat normal meat.

Confectionery, everything.

And of course sugar. If not excluded, then reduce its consumption to 3-4 teaspoons per day. This takes into account the sugar that is in white bread and other products on your menu.

I repeat once again, if you follow the rules of a healthy lifestyle, then the above products will not end up in your refrigerator.

what you can eat

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This is not yet a proper nutrition menu, for now it is just a list of good foods.

Porridge

Here, of course, one could speculate about who benefits from which, but the general rule is the same. Eat porridge more often. Moreover, it is advisable if you do not cook them, but pour them warm water and so insist. I agree that this is a long process, but if you prepare in advance, everything will be fine. Porridge is fiber.

A healthy lifestyle allows people to live long and disease-free. Healthy eating is the basis for good health person. Recipes for preparing healthy dishes are not difficult, because... All the ingredients can be bought at your nearest store and in a few minutes you can prepare delicious and healthy dish. Below in the article you will learn basic recommendations and tips for balanced diet, and recipes for every day.

1. When eating, do not rush, eat at an average pace, or preferably slowly.
2. Don’t grab food on the run, but sit at the table and eat in peace.
3. You don’t need to fill your stomach so full at one time that you can’t get up from the table. Know when to stop, don’t stretch your stomach, get up from the table with a slight feeling of hunger.
4. Every day your menu should include vegetables (cucumbers, tomatoes, radishes, onions), herbs, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
5. Do not cook a lot at one time, because... you will have to put food in the refrigerator for tomorrow. Better for the body fresh food, it contains more vitamins and other useful substances.
6. Don't stuff your mouth full and don't swallow large pieces of food. Help your stomach, it will thank you for it. Healthy eating involves swallowing food in small amounts.
7. If you suddenly drink water during or after meals, you will dilute gastric juice, is that bad. Drink 15-20 minutes before meals, 1 glass of water 200 ml.
8. Healthy eating says that the main part of the daily menu must be eaten before lunch. IN evening time or after 6 pm, try to eat food rich in proteins and fiber.
9. Try not to fuss at the table, but to be in a calm, measured state.
10. Sometimes the feeling of hunger is confused with thirst. First, we went into the kitchen or office and drank 150-200 ml of water. After 20 minutes, if you still feel hungry, then feel free to eat healthy food.
11. Give preference natural products, and not any chemicals. Take care of yourself and your loved ones. Healthy eating every day is your choice.

Follow the principles healthy eating every day, and you will notice improvements within 5-10 days. You will feel light, have a lot of energy, have a great figure and good mood.

Healthy and balanced menu for the week

Healthy eating means tasty and healthy. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced ​​vegetables (cucumbers, tomatoes, radishes, onions). Buckwheat with steamed fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, durum pasta with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, skim cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borscht with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced ​​vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Rolled oats porridge, glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: sugar-free corn flakes with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Vegetable and herb salad, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

• Potatoes – 260 grams.
• Carrots – 2 small pieces.
• Cauliflower – 260 grams.
• Peas (canned) – 110 grams.
• Onions (onion) – 1-2 pieces, to taste.
• Greens, salt, pepper - to taste

Recipe:

1. First you need to start preparing the vegetables. Peel the potatoes and cut them into nice cubes. Wash and peel the carrots, then cut into cool slices or chop them. You can disassemble the cabbage into inflorescences. Peel one or two onions.
2. Place the water and wait until it boils. Place chopped vegetables in water (potatoes, carrots, cabbage). Add salt to taste and optional pepper (optional). Place the whole onion in the water; when the soup is cooked, you will need to remove them from the pan. Add green peas to the soup after removing the onion.
3. Almost ready, ready to serve. Chop the dill and parsley and crumble into the soup for beauty.

Recipe No. 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

• Carrot – 1 piece (medium size)
• Chicken fillet – 220 grams
• Cauliflower – 380 grams
• Broccoli, salt to taste.
• For the sauce: chicken (or meat) broth – 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

1. The head of cauliflower must be washed, disassembled into inflorescences and boiled a little until half cooked.
2. Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, add flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a water bath.
3. Take a baking dish and grease it well with butter (do not overdo it). Place the cooked chicken fillet there and cut into cubes, cauliflower, broccoli, carrots for beauty, cut into slices, salt to taste.
4. Pour the sauce over the whole thing and sprinkle cheese on top.
5. The final part. Place the pan in the oven for about 15 minutes and bake until nicely golden brown.

Recipe No. 3: Rice and sardine salad

Ingredients (based on 3 servings per day):

• Rice – 150 grams
• Corn and peas (canned) - half a glass each
• Cherry tomatoes – 2-5 pieces
• Sardines (canned) – 190 grams
• Cucumber, green onions, parsley
• Pepper, salt (to taste)

Recipe:

1. Cut the cucumber into cubes.
2. Divide the sardine into pieces and mix with boiled rice.
3. Nicely and finely chop the green onions and parsley.
4. Now you need to mix everything together: fish with rice, corn, peas, greens.
5. Cut the cherry tomatoes into quarters and garnish the salad.
6. Bon appetit

Try these delicious and healthy recipes and write your review below, we are interested.

Proper weight loss means losing weight without harm to health and proper nutrition is its basis. There is one universal remedy, which helps everyone lose weight without exception, and today we’ll talk about it.

Clinical picture

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Principle healthy weight loss is based on this proper nutrition and can be revealed in just one phrase: you should not starve yourself to lose weight. Many diets offer severe dietary restrictions that will undoubtedly lead to weight loss. But whether this is useful is a very controversial question.

Any, even the newest and most sophisticated diet is based on a simple formula: if you consume more calories than you burn, then weight gain will only be a matter of time. Conversely, if you burn more calories than you consume from food, you will undoubtedly lose weight.

How more difference between receiving and burning, the faster you will turn into a slimmer woman. But this is a very simplified diagram, and in order to find out how to lose weight correctly, we need to look at it in more detail.

Proper weight loss

First you need to analyze what led you to obesity. Perhaps you like sweets, flour, or baked goods. Or maybe you eat a lot and rarely, or don’t have time to eat at work and compensate for it all with a hearty dinner and midnight snacks. But there are also those girls who inherited obesity, and with them a slow metabolism. Decide for yourself which group you belong to and this will greatly help you in the future to compile the right plan losing weight.

Proper nutrition losing weight does not mean completely giving up your favorite treat, why deprive yourself of such pleasure. But everything should be in moderation.

Let's move on to the practical part and find out how to lose weight correctly without harm to your health.

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I'm leading active image life, got married, live and enjoy every moment!

And here is my story

Since childhood I was quite full girl, at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found it young man, who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)

Girls, for those of you who have tried a bunch of different diets and weight loss techniques, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

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What do we need

If you are determined to stick proper weight loss, then the first thing you need to do is buy a kitchen scale. I often had to communicate with professional athletes who were drying out before competitions (losing a lot of weight in a short time) and they all used this little electronic assistant. Without it, it is simply impossible to analyze your diet, much less find out whether you are on the right track.

Counting calories is a tedious and routine task. But this must be done at least for the first couple of weeks. During this time, you will learn to analyze your diet, recognize portion sizes by eye, and find out the price of each calorie.

We also need a notebook. It should be drawn as follows:

Table: nutrition log

From this simple table you can see: the daily diet was only 1307 calories, although we ate a varied diet and received essential vitamins and microelements. To see big picture, you need to create a diet for the week and try to follow it.

Remember: calories are a measure of energy that is made up of proteins, fats and carbohydrates. Eat 300 calories from protein and 300 calories from simple carbohydrates- not the same thing. If the former take a long time to digest, providing you with energy for a long time, then the latter are instantly absorbed into the blood, which leads to the release of insulin and the accumulation of fat. This concept should be clearly understood.

Why do all these calculations? After you calculate the approximate daily calorie consumption, you need to subtract the total calorie content of the daily diet from the resulting figure and the resulting value must be positive (you still remember school math). Only then will you lose weight. Even proper nutrition for weight loss may contain more calories than necessary - in this case, cut back on your diet.

(module Calorie needs calculator)

General principles of proper weight loss

For those who want to achieve serious results on an ongoing basis, you need to remember and learn the following principles:

Change your lifestyle and don't use short-term diets. Such diets promote fast weight loss, but when they are cancelled, the lost weight returns. Weight loss should be gradual. Losing one or two kilograms per week is considered a healthy option and eating right will be a big help.

I made healthy eating my lifestyle. I control my diet using a technique such as creating a menu for the week.

I managed to prove to myself that healthy eating is tasty and inexpensive. Given limited financial resources, I developed my own healthy eating rules based on generally known ones.

To avoid switching to a healthy diet from becoming a pain, I first made a list of the dishes that I usually cook. I crossed out dishes that do not comply with the principles of healthy eating. After studying calorie tables and prices in stores, I compiled a list of healthy, inexpensive products. I found recipes for new dishes. I didn’t want to give up some of my favorite dishes, so I started preparing them so that they fit the definition of a healthy diet.

Healthy eating rules

• Diversity. A healthy diet should be balanced.
• At least a third of the daily diet should be vegetables. I add salads, vegetable soups, and stews to each one.
• Maintain a healthy diet. My menu for the week includes three meals a day.
• Minimize the content of animal fats in food. For a complete healthy diet, only fish fat. I gave up lard and butter completely. True, I don’t go to extremes and don’t remove the skin from chicken. I cook fatty pork very rarely. I fry all the sauteed vegetables in vegetable oil.
• Reduce carbohydrate intake. There is no pasta, pastries or confectionery on my menu. If the body persistently demands sweets, I can eat a little marmalade or marshmallows. Since the weekly menu includes sweet breakfasts, this rarely happens.
• Proteins are important! Fish, meat, and poultry should make up a third of the diet. I always try to include them in the menu. Sources vegetable proteins– these are mushrooms, nuts, legumes.
• Ban on harmful products . I excluded sweet sodas, cakes, baked goods, and sausage from my diet.

It is worth remembering that calorie needs also depend on temperature. environment. I create a menu based on the season. In hot weather, I reduce the calorie content of dishes.

In the fall my menu was like this:

Due to lack of time, it happens that I cook one soup for the whole day or only the second. This weekly menu does not include dishes that cannot be called inexpensive, or those that take a long time to prepare. Dishes such as stuffed fish, baked meat pockets, and liver pancakes appear on my menu during the holidays.

In the morning you need to have a sweet breakfast - glucose is needed for normal operation nervous system. According to the rules of healthy eating, porridge is recommended for breakfast. However, I had to replace almost all porridge with cottage cheese due to its high calorie content. Natural cottage cheese, sold by weight, is inexpensive and has short term storage, which indicates the absence of preservatives. In addition, sweet omelettes, casseroles, cheesecakes, and cottage cheese pies are provided for breakfast.

For morning and afternoon meals, I definitely include broths and soups in the menu for the week - it’s inexpensive, satisfying, and healthy. They can be made low calorie, suitable for my healthy eating option if cooked on the bone. Lenten borscht, prepared without meat - used as fat vegetable oil, on which the sauté is fried.

I try to prepare my second courses without frying. I lower it, that is, I cook it in a small amount of water, steam it, and bake it in the oven.

I don’t plan desserts other than breakfast and don’t put them on the menu for the week. But there is always fresh fruit at home. In winter I buy dried apricots, prunes, raisins, lemons, tangerines, and winter varieties of apples.

Healthy eating problems

Switching to a healthy diet is often difficult. What prevents you from doing this?

1. Habits. It is difficult to switch to a healthy diet right away - the body requires the usual excesses: fried potatoes, cake, sausage. The human body lives by habits, so giving up harmful ones and acquiring useful habit requires control by consciousness. In order to smoothly switch to a healthy diet, the body will have to deceive: if you want to eat enough, you need to eat, but with a salad or boiled fish.
2. Job. It is not always possible to maintain a healthy diet due to work schedules. But you should include all planned meals in your weekly menu. You need to try to solve the issue of healthy eating: find an inexpensive cafe near your place of work, take lunch with you. Alternatively: you can buy inexpensive products at the nearest store. Then you will have to make breakfast the main meal on the menu, and make do with snacks for lunch. According to the rules of healthy eating, it is advisable to adhere to this regime on weekends. The body will not be able to explain why for five days in a row it gets kefir and an apple during the day, and the next two days - a hearty lunch. This kind of disruption to your routine can negate most of the benefits of a healthy diet. But, having gotten used to a certain regime, the body begins to work like a clock.

They say you can't eat after 6 pm. Nature intended it differently - after eating, the body wants to rest, inhibition processes are activated in the brain, blood rushes to gastrointestinal tract. Eating 2 hours before bedtime is completely acceptable according to healthy eating rules.

• Finance. Many people believe that healthy eating is too expensive and tasteless. Here is a small list of delicious, healthy and inexpensive dishes and products that are always on my menu for the week:
  • Instead of sausage: homemade boiled pork and boiled pork or beef heart. These relatively inexpensive cold snacks are very easy to prepare and meet the requirements of a healthy diet.
  • Instead of cheese. Inexpensive low-fat cottage cheese, inexpensive low-fat sour cream, kefir.
  • Inexpensive fish and seafood. Fat sea ​​fish– these are, from inexpensive varieties, herring, herring, and blue catfish. Mackerel, pollock, limonella - inexpensive and low-fat varieties. Among seafood, the most inexpensive is squid.
  • Vegetables. According to the rules of healthy eating, the share of vegetables is one third. In the summer, I buy inexpensive, seasonal vegetables for daily cooking and canning. In the fall I buy inexpensive potatoes, carrots, and beets. IN winter period dried beans appear on the menu, inexpensive sauerkraut, home canned food. A tasty side dish can be made from inexpensive frozen vegetables sold in stores if you add fresh cabbage during the stewing process. green pea, beans and inexpensive tomato sauce.
  • Mayonnaise. Instead of store-bought mayonnaise, I occasionally make homemade mayonnaise. The recipe is simple and inexpensive.