How to make your own diet. Nutrition menu for weight loss: how to make a diet. Foods suitable for weight loss and weight gain

Having tried many food systems, are you already desperate to find the one on which you still manage to lose weight? Try to come up with a diet for yourself. No specialist knows you better than you. When developing your own power supply system, you can take into account all the features, indications, contraindications and food allergies... Perhaps schedule meals according to your life rhythm and habits. How to compose a diet yourself, what patterns must be observed in order for it to really help you lose weight?

Individual selection of a diet takes into account the peculiarities of losing weight

• Go to bed after midnight? - you can afford dinner after six in the evening. Conversely, when going to bed early, it is advisable to take the last meal no later than seven o'clock.
• Love meat, cottage cheese and eggs, and absolutely calmly treat pastries and sweets - take this factor into account when drawing up your own diet. Preference should be given to low-fat protein foods.
• You cannot live without sweets - this must also be taken into account, otherwise breakdowns are inevitable. Make your own selection of diet desserts and low-calorie cakes. Give yourself permission to eat a piece of dark chocolate for breakfast.
• Are you crazy about pasta? This also needs to be taken into account when drawing up a diet. Allow yourself to eat pasta for lunch, but no meat and no fatty sauces. An excellent addition to vermicelli will be tomato ketchup of our own production, as well as a dietary cheese sauce made from cottage cheese. Take a closer look at the choice of pasta - give your preference to products made from durum wheat.
• Do you like pies? - Transform and modify famous recipes. Replace white flour with whole grain, and high-calorie filling with dietary one, and you will get delicious ones at the end.
• The saying “once a day the soup should be in the stomach” - is that about you? Create your own collection of recipes diet soups... Come up with, experiment, implement.

The main rules of the diet

And remember, the rules will be the way you come up with them, the main thing is that in the aggregate everything works for weight loss. In order for the invented personal diet for weight loss to be effective, it is necessary to take into account some patterns:

• If you are making a very hearty dinner, then breakfast and lunch should be lighter.
• Do not eat carbohydrate-containing foods with fats (but cakes are still not allowed!). You can add a maximum of a teaspoon of oil to porridge and pasta (fried potatoes are also not allowed)
• If you eat meat or fish, it is advisable to prepare a vegetable salad as a side dish.
• It's time for sweets lovers to start understanding sweeteners. Today there is big choice relatively harmless sugzams - stevia, erythritol, isomalt and many others. The use of sugar substitutes gives a wide scope in the preparation of diet sweets.

How to make a meal schedule

When drawing up your own nutrition schedule, you need to decide on some more parameters:

• Be sure to write down meal times. Ideally, there should be five of them - three main and two snacks. Most importantly, remember that it should be no earlier than 40 minutes after bedtime, and dinner 3-4 hours before bedtime. It is advisable to make the interval between meals the same.
• Choose a landmark for yourself. At first, you need to be guided by something in order not to overeat (tips, in the article at the link). What it will be, choose yourself - you can count calories, having previously calculated your daily requirement in energy. You can weigh products, for example, determining the weight of a portion at one time is no more than 350 grams. Another option is to count your fists as provided.
• Master the basic principles of intuitive eating, and read the link to eat consciously.
• Get it, at first it will be a very good helper. With the help of its analysis, it will be possible to find and correct errors in the diet.

As you can see, developing an individual diet is not easy, but exciting. At first, you can schedule the menu for a week to avoid disruptions and unplanned snacks. In the future, everything should go smoothly, since the nutrition system takes into account all your characteristics, and it will be easy to get used to the new diet.

Do not forget about the mental attitude to the diet. You need to start improving yourself with a focus on results. Find out the secrets of how to find motivation and you can find out in the article at the link.

How to make a weight loss menu correctly - tips

Proper nutrition is not only essential for losing weight. The main principle proper nutrition- exact correspondence of the diet to taste preferences and the state of human health. If you cannot clearly say that your diet is correct, choose exclusively fresh foods and remember about minerals, prebiotics and vitamins, you need to reread more information about the elements of a healthy and proper diet. You may have to visit more than one thematic forum to find out sample menu and what results can be expected from it.

Good nutrition is based on a balanced diet

Everyone knows how important it is to have a balanced diet and include all the nutrients necessary for health. To a healthy person having no problems with overweight, just stick to general recommendations... Nutritionists recommend eating three servings of grains per day, two servings of protein sources, and five to six servings of fruits and vegetables. Alcohol and sweets - no more than a serving. Usually, a correct balanced diet is made based on the following information.

Useful for human body rice, buckwheat, wheat and millet porridge or pasta made from durum wheat. The average portion is two hundred grams in boiled form. It is recommended to replace dishes from them up to three times a week with potatoes, which are cooked with a minimum addition of fats and oils. One serving of cereals can be substituted for 30-40 g of bread.

It is better if you use bran or grain bread, Borodinsky is also no less useful. Plus, you can consider white rolls as a delicacy, but not at the heart of the diet.

The main sources of protein are fish, meat, eggs, cottage cheese, cheese. Even if you are not losing weight, it is important that 2/3 of lean meat and other protein products account for 1/3 of fat. This is very important for maintaining the health of your blood vessels.

Be sure to eat fruit. Even if your body will not accept them at first, a little later you will definitely learn to choose those foods that will really benefit you. For starters, you can simply substitute fruit for dessert, and you will get used to them very quickly.

With vegetables, a slightly different rule. You must understand that the same salad with mayonnaise and olive oil- these are completely different dishes, try to control your fat intake and switch to vegetable oils.

Every woman wants to have perfect figure, to be desirable and irresistible. But in order to keep yourself in great shape all the time, you need to actively play sports and adhere to the correct dietary patterns.

Moreover, many women with a magnificent figure need to start with just a diet. If your diet is individual, that is, developed specifically for you, then you will very soon lose weight and not harm your health.

People have known for a long time how effective proper nutrition is. Each person needs to make a diet, because we all have a different physiology. Thanks to the constructor, you will be able to correctly calculate and compose your regime online. It will also be easy to calculate the weight. To do this, you only need to correctly answer a few simple questions about yourself, and in a few minutes you will receive an individual recipe for nutrition that will make your figure perfect.

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How to create a personalized diet for yourself

Diets do not always work - they are drawn up correctly, but often do not take into account the individual characteristics of a particular person. There is a way out of this situation - you can make a diet for yourself, based on their personal preferences and desires, as well as the characteristics of their body. You do not have to go to a dietitian to do this - you can independently develop a suitable diet for yourself. Such an individual diet will be effective for you.

To create a diet for yourself, first try to answer a few questions:

• how often your lifestyle will allow you to eat;
• do you have time to prepare food, and if so how much;
• whether you easily tolerate restrictions on food, or you need to indulge yourself with delicious food every day;
• do you exercise, and if so, how often;
• how long are you willing to go on a diet;
• how many pounds you would like to lose.

By answering these questions, you will get a more or less clear picture that will help you create a diet for yourself.

In order to lose those extra pounds, you you need to develop a menu of the right diet for yourself... When developing an individual diet menu, you need to follow several principles common to all diets:

• to lose weight, it is necessary to create a calorie deficit - only by consuming less energy than it consumes, the body will use fat reserves as fuel;
• water is necessary for any diet: it fills the volume of the stomach, allowing you not to overeat, removes toxins and toxins from the body, cleansing it, and transports nutrients to the cells and improves metabolic processes;
• there will be no benefit from foods that you eat without pleasure, so you you need to make a diet for yourself based on your favorite foods;
• Eat 40% of your daily calories before 12:00, 35% from 12:00 to 16:00, and 25% from 16:00 to 19:00 (this includes both main meals and snacks) - with this scheme the calories you consume will be consumed in the most efficient way;
• if the body receives a lot of calories, it begins to process its own protein cells, which should not be allowed, so you should not cut down on the calorie content of the diet extremely - the menu of the correct diet should be designed so as to create a deficit of 20-30% of the daily calorie intake;
• it is advisable to eat at the same time, at least 3 times a day; breaks between meals should be 2.5-3.5 hours;
• plant fiber contributes to effective weight loss, therefore include vegetables, fruits and grains in the menu of the right diet;
• watch how your body reacts to a personal diet - maybe healthy dietary rice and buckwheat will not help you, but you will lose weight, for example, from potatoes or from honey, these observations will help you make a diet;
• limit the portion size, eat no more than 300-350 g of food at a time, but if you are full and there is something left on the plate, you should not finish it just for the sake of eating everything, do not be afraid to leave food on the plate;
• study all suitable diets that have been developed by dietitian doctors - so you can learn necessary information that will help you create a diet for yourself;
• explore useful and harmful properties products, their composition, properties of vitamins and minerals - this will be useful to you when you will make a suitable diet for yourself.

By following these principles, you can create a diet that will help you lose weight.

To compose a diet, calculate the calorie content of your daily diet using the most accurate formula to date, the Mifflin-San Geor formula.

The calculation by the formula is as follows:

• 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161 (for women);
• 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - +5 (for men).

Now multiply the resulting number by the coefficient of your physical activity:

As a result, you will get the calorie intake that you need to consume to maintain weight.

So you've got the calorie count - now you need to make a diet taking into account the creation of a calorie deficit for the body to burn fat.

For example, your caloric intake is 2000 kcal per day. Without harm to health, it can be reduced by no more than 500 kcal. You want to lose 6 kg. Of these, 1-2 kg can be safely attributed to the liquid and intestinal contents stagnant in the body. With limited salt intake (up to 5-7 g per day) and increased fiber intake, you will get rid of these 2 kg in 2 days. If you continue to limit salt in your diet and eat enough fiber, then these pounds will not return. Remains 4 kg.

In order to get rid of 1 kg of subcutaneous fat, you will need to burn 7000 calories. Thus, in order to burn 6 kg, you need to "under eat" 24,000 kcal. By creating a deficit of 500 kcal per day for the body, you can lose 4 kg in less than 2 months. That is, to lose weight, you need to make a diet for 2 months based on the consumption of 1500 kcal per day from healthy natural products.

If you want to lose weight faster, get ready for a more severe dietary restriction: for example, by consuming 1300 kcal per day, you will lose 4 kg in 40 days, but you will have to take vitamin and mineral complexes.

There are several ways to speed up the process of losing weight on a personal diet by about a third.:

• including natural fat burners in your diet: citrus fruits, ginger, green tea, broccoli, celery and other green and leafy vegetables, eggs, honey and nuts, kefir;
• increasing energy loss - for example, starting to play sports;
• breaking the daily amount of food into more meals;
• drinking 1 glass of clean water 30 minutes before meals;
• completely abandoning fried and fatty foods and products such as mayonnaise, alcohol, semi-finished products, bread and flour products (with the exception of rye bread), products containing starch, sweets, confectionery, sugar;
• arranging a fasting day once a week with a diet of 500 kcal (on juices, kefir, vegetables or fruits).

Thus, by consuming 1,500 calories per day, you can achieve your goal on a suitable diet in about 5 weeks.

To make a diet for losing weight for a significant amount of kilograms (more than 10), break this amount into several parts - dieting all the time is not very good for the body, so lose weight in stages: dropping 5-6 kg, take a break for a month - eat the same foods that are on the diet, but do not reduce the calorie content of the diet. After a month, reduce the number of calories consumed again (do not forget to recalculate the calorie intake based on your new weight, and make a diet based on the new calorie intake).

How to Diet 41 4.8

For successful weight loss, you need to correctly draw up a nutrition program.

I want to say right away that this is one of the most difficult and responsible steps.

Because nutrition is in building a slim and beautiful figure has a very important role! 80% of success is nutrition and only 20% is training!

Unexpected, right?

But this does not mean at all that you can find a slim and fit figure only by eating right. Lose weight You will lose weight, but the figure you used to be will remain so, just the volumes will go away a little.

Therefore, in building a beautiful figure, it is necessary to take into account everything in the complex and to work out every single step 100%.

The nutrition block is quite extensive and you can write about it endlessly, therefore, for convenience, I will divide this step into stages.

Stage 1.
Before I tell you how to properly formulate a diet, I recommend each of you to go to the kitchen and review all the products and get rid of "food waste".

What is meant by "food waste"?

All kinds of sweets: sweets, chocolates, cakes, cookies, jams, preserves, rolls.
Mayonnaise.
White bread and all baked goods except black bread.
Sunflower oil.
Sugar.
Wheat flour.
Trans fats: semi-finished meat products, chips, all kinds of fast food.

If you live alone, I advise you to throw it all away and forget how horrible dream, if your household is accustomed to such food, then allocate yourself a shelf in the refrigerator. Gradually, they will switch to proper nutrition. A good habit is contagious - set an example for your husband, children, parents!

The kitchen was cleaned - great! Agree, you already feel lightness from the fact that there is no junk food in your house?

Stage 2 "Calculation of daily calorie content".

GS = 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161

To obtain the total calorie consumption per day, it is necessary to multiply the basal metabolic rate by the following coefficients:

Sedentary lifestyle: GS x 1.2
Low activity (sports 1-3 days per week): OO x 1.375
Average activity (sports 3-5 days a week): OO x 1.55
High activity (sports 6-7 days a week): OO x 1.725
Very high activity (very active sports every day, high physical activity at work, training twice a day): OO x 1.9

Let's take a look at the formula using a specific example of an average girl: height 170 cm, weight 61 kg, age 26 years, sedentary lifestyle.

RO = 9.99 * 61 + 6.25 * 170-4.92 * 26-161 = 1,383 Kcal

Calorie consumption: OO * 1.2 = 1,383 * 1.2 = 1,659 Kcal

1 659 Kcal is the calorie rate, when consumed, this girl will remain in her weight.

But your goal is to lose weight, so the daily calorie intake should be gradually reduced. The allowed limit is minus 30% of the daily requirement.

Gradually - it means that the reduction in the calorie content of the diet should occur smoothly and almost imperceptibly for the body, for example, you can adhere to the following formula:

1 week - 5% of the daily calorie intake, 2 week - 10%, 3 week - 15%, and so on.

Stage 3 "The ratio of proteins, fats and carbohydrates."

1 gram of fat is 9 Kcal, 1 gram of proteins and carbohydrates - 4 Kcal each.

Protein should be 35 to 40% per day.
Fat - 15 to 20%.
Carbohydrates - 40 to 45% per day.

Based on this, we believe:

Protein = (1,659 x 0.35): 4 = 145 gr
Fat = (1,659 x 0.2): 9 = 37 gr
Carbohydrates (1,659 x 0.45): 4 = 187g

Here I want to draw your attention to the fact that proteins can be increased up to 50%, but this should be done gradually and monitor your well-being, since weakness, fatigue and dizziness are possible on a low-carb diet.

Stage 4 "Composing the menu".

You need to eat in small portions (up to 200-250 grams at a time) every 2.5 - 3 hours:

Breakfast: complex carbohydrates (cereals, black bread) + simple carbohydrates (milk, fruits, dried fruits) + protein.
Second breakfast: complex carbohydrates + protein + fiber (vegetables).
Lunch: protein + fiber.
Afternoon snack: protein + fiber.
Dinner: protein + fiber.
Second dinner: protein + fiber.

The very first question that those who want to lose weight have to decide: how to build your diet? As you know, to get rid of excess weight, it is not enough to exercise regularly; you must definitely reconsider your eating habits. We are offering to you nutritional menu for weight loss, which will help you navigate when planning your diet.

Before moving on to detailed description menu of proper nutrition for weight loss, we will remind you of the basic rules of weight loss. This is what is important for everyone who is losing weight!

1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it starts using a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this does not matter. If you are in a calorie deficit, then you are losing weight.

2. All diets, no matter how they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition is also achieved due to food restrictions: you eat less high-calorie foods and get rid of "food waste". As a rule, this is enough to maintain a calorie deficit, even if you do not directly calculate the calorie numbers (although with the right products you can eat with a surplus and get better).

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It's not the foods themselves that contribute to weight gain, but the overall calorie surplus.

4. Fatty, flour and sweet foods very easily create an excess of calories, so such food has to be limited. But if you manage to fit these foods into your calorie intake, then you can consume them without harm to weight loss.

5. However, it is better to adhere to the menu of proper nutrition: not for losing weight in the first place, but for own health ... Remember that fast food and sweets do not carry any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.

6. Directly for weight loss meal time does not play a special role, so you do not have to completely change your diet and routine. Just remember that drawing up a competent, correct menu for the day will help you eat balanced, which means minimize hunger, develop healthy eating habits, improve the digestive tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss, for weight loss the most important thing is the total calorie content of the diet. But these indicators are important to take into account for the preservation of muscles (proteins), sufficient energy (carbohydrates), the normal functioning of the hormonal system (fats).

8. Products can be combined on a plate in any form, this also does not affect the process of losing weight. If you want to stick to separate meals or combine products only in the way you are accustomed to, please.

9. The recommendations below are just one of the most common options for a healthy nutrition menu for every day. You can build a menu according to your capabilities, it is not necessary to be guided by the "dietary canons". If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss it is enough just to eat within the framework of KBZHU.

10. The distribution of proteins and carbohydrates throughout the day, the right breakfasts and dinners, certain foods before and after training - these are just additional building blocks in building the body, but far away not key... They are more relevant at the final stage of body resurfacing and bringing it to its ideal shape.

Summarize. Weight loss issue always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why calorie counting is the best way to lose weight, since you can always plan meals as you see fit within your BCJU norm.

Calorie counting: popular questions and answers

Proper nutrition is additional tool weight loss that will help you change your eating behavior and start eating in a balanced and healthy way.

What important to remember when drawing up a menu of proper nutrition for every day:

• Breakfast should be rich in complex carbohydrates for energy throughout the day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
• It is advisable to make dinner predominantly proteinaceous.
• Every meal should include fiber (fresh vegetables, bran, whole grain, fruits).
• Forget about the rule "do not eat after 6 pm", but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute the calories for the day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is maintain a general calorie deficit for the day... But from the point of view of balanced nutrition, maintaining health, energy, normal body function and reducing the risk of breakdowns, it is better to follow the above rules.

Here are several options for the menu of proper nutrition for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in losing weight. You can have your own nutritional menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits / dried fruits / nuts / honey and milk (the most common option is oatmeal)
• Fried eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal (mix eggs and cereals and fry in a pan)
• Cottage cheese smoothie, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

More about healthy breakfasts in the article: Breakfast for weight loss: all the options for healthy breakfasts.

Dinner:

• Groats / pasta / potatoes + meat / fish
• Steamed vegetables + meat / fish
• Salad + meat / fish
• Vegetables / side dish + legumes

Lunch is the most "democratic" meal, here you can choose almost any combination of food to your taste.

Dinner:

• Vegetables + lean meat / fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruit

More about proper dinner in the article: What you can eat for dinner for weight loss: 7 best options.

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Curd or white yogurt
• Whole grain bread / crisps

From the options for breakfast, lunch and dinner, form your own own version of the menu of proper nutrition for every day... Calculate the calorie content of dishes yourself based on your portions and specific foods. By the way, with modern gadgets it is quite easy to do this: Top best free mobile apps for calculating calories.

The fight against excess weight begins in the kitchen, because proper nutrition for weight loss is much more important than training, on which only 30% of success depends. You can exhaust yourself daily with jogging or other aerobics, but the weight will remain the same.

There are four essential steps to good nutrition:

1. Removing all processed foods and sugar from the diet.
2. Planning meals and drinks for the day / week ahead.
3. Move to increase your calorie expenditure.
4. Drink plenty of clean water.

Addiction to unhealthy foods is a weakness. Convenience foods are high in sugar, fructose, and fat that go directly to the reward centers of the brain to create psychological cravings.

There is no need to sharply limit the menu in the process of losing weight, switching to salad and chicken breast. You just need to limit the consumption of artificial substances. The nutritional program focuses on healthy, unprocessed foods. The shopping list includes:

• vegetables;
• fruits;
• lean proteins;
• whole grain bread.

You should not chase after "organic", grown on clean lands, because black soil for another 20 years will process the fertilizers and chemicals that were once thrown into it.

Instead of chocolates - chocolate with 70% and higher percentage of cocoa. Instead of cheese products - homemade cheeses, instead of curd masses and desserts with sugar - natural cottage cheese.

One of the fat burning schemes is the consumption of foods for proper nutrition with lower calories than average meals, which allows you to create a daily calorie deficit. Each meal can be made a little healthier by using weight loss products:

• hot peppers;
• oat bran, whole grain bread;
• grapefruit, oranges;
• lean poultry and fish;
• legumes, chickpeas, lentils;
• berries (fresh and frozen);
• apples and pears;
• boiled eggs or omelets;
• Greek yogurt
• spinach and broccoli.

These products have more nutrients, therefore, they accelerate the metabolism. Start filling out your food diary now: name, volume and calorie content of the product eaten... Remember when you want to eat sweets and manage that cravings by planning your carbohydrate intake.

Buying new sneakers motivates you to work out, and the planned menu motivates you to follow the rules of a comprehensive diet for weight loss. It is necessary to accept the truth that weight loss occurs when the number of calories consumed is lower than the number of calories burned. Basal metabolism is the first link in the calculation:

• For women = 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age - 161.
• For men = 9.99 x weight in kg + 6.25 x height in cm - 4.92 x age + 5.

Making adjustments for lifestyle, add 20-70% to the received basic level, given that an active lifestyle is 2-3 hours of walking a day and 5-6 workouts a week, heavy physical work or professional sports.

What does proper nutrition for weight loss without deficiency mean? Nothing, it's just marking time. Although, with the exclusion of simple carbohydrates and trans fats from the diet, losing weight loses 4-6 kg per month, which depends on the quality of the menu and the initial weight. But for further progression, you need to manage your diet: there is a little less than the body needs to cover energy costs.

The greater the initial body weight, the greater the deficit, and vice versa. A girl with a basic calorie content of 1300 should not reduce it below 1000 kcal (no more than 20%), since there will be a shortage of proteins, fats or carbohydrates, vitamins and minerals, loss of muscle mass and deterioration of well-being.

Deficiency is a manageable number, like calories, recalculated with every weight loss: once every one or two months.

To lose weight, you need to take the ratio of BJU in the diet as 40:20:40 ... A similar distribution exists over the course of the day between the three main meals:

• protein - 30:30:40 ;
• carbohydrates - 50:30:20 ;
• fats - 30:50:20 .

The distribution is conditional and individual. The exercising person knows that fatigue indicates a lack of carbohydrates. But for weight loss, there are other principles:

• Constant hunger can indicate a protein deficiency, which should be in every meal.
• Deterioration of the condition of hair, skin - about the lack of healthy fats.
• A slowdown in weight loss indicates that the carbohydrate component is being cut too much and the body is entering an energy-saving mode.

There are other guidelines for calculating the BZHU. For example, those who are losing weight need to eat 1-2 g of protein per target body weight, there are twice as many carbohydrates, and the amount of fat should not exceed 1 g per target weight.

Physical activity is not at all an indulgence for ice cream and chocolates, but an opportunity to improve health, body composition and create a calorie deficit. For example, it is necessary to reduce the daily calorie content by 20% or by 500 kcal. It is easier to reduce your calorie intake by 250 kcal instead of 500 if you enter:

• a walk for two hours;
• an hour yoga class;
• Biking;
• dancing or hours of low-level aerobics;
• intense short training or strength training three times a week.

You do not need to train, as for a marathon, you need to introduce physical activity into the daily rhythm. Walking the dog, twenty minutes walk to the bus stop or to the store will do a big deal in your total calorie burn for the day. People with heavy weight or sore joints do not have access to many power loads, but walking, including the Scandinavian one, will be the first step to losing kilograms.

Weight loss rate is an individual factor. First, the water leaves, then the muscles begin to fill with blood when training is added, and only then the fat melts. The hardest part is sticking to proper nutrition, even exercise, as a ritual of self-sacrifice, is easier. How to speed up the process? Use 80/20 principle: Eat wholesome foods 80% of the time and treat yourself to less wholesome foods 20% of the time.

20% is not a daily tradition, but perhaps one day of the week. This approach is called cheat meal or cheating food in the circle of athletes, it is a planned violation of the diet.

A 2014 study found that weekend cheats compensate for unhealthy food cravings throughout the week. A kind of reward for hard work, stress relief and motivation to keep going.

However, 80% of the time in the diet should be the right food for weight loss: fresh food or meals after minimal cooking. They are high in water, high in fiber, low in calories and low on the glycemic index - they are absorbed slowly, prolonging satiety. And a 20 percent delicacy should be included in the total daily calorie intake.

Planned disruption is better than any other. Planning is the key word when using the 80/20 rule, as it provides an opportunity to stop temptation or reconsider a decision in time.

Minerals are active cellular assistants:

• Magnesium and potassium are needed for correct work muscles and energy metabolism.
• Chrome stops sugar cravings.
• Manganese is involved in the metabolism of carbohydrates.

Nuts, vegetable oils, vegetables and fruits are the most valuable sources of vitamins and minerals.

A healthy diet presupposes balance, including psycho-emotional balance. Sweet and fatty foods often help a person relax, which is why psychologists call comfort food. The secret is to eat it occasionally:

• If you previously ate forbidden food every day, gradually reduce the consumption time to once a week or a month. So the number of calories will be reduced, and the addiction will go away.
• Eat junk food in smaller quantities. Eat not the entire bar of high-calorie chocolate, but 10-20 g per day, gradually reducing the amount.
• Reduce the calorie content of a forbidden delicacy. For example, cook your favorite mac and cheese using low-fat milk, cream cheese and spinach. Prepare pizza with cauliflower dough. But do not forget about the portion and include the delicacy in the daily balance of the BJU.

A sample menu will help you navigate your own diet. It should be remembered that the dishes are selected taking into account individual preferences. Below is a meal option for a week:

1. Breakfasts:
   • oatmeal, egg, berries, or apple;
   • cottage cheese with fruits, nuts, honey;
   • oatmeal and cottage cheese pancakes, apple;
   • omelet with vegetables and herbs;
   • millet porridge with pumpkin;
   • casserole from cottage cheese and fruits;
   • banana pancakes.
2. Lunches:
   • borscht with chicken breast;
   • vegetables in the oven with cheese;
   • cabbage rolls with rice;
   • lean cutlets with salad;
   • vegetable soup with chicken;
   • casseroles with rice and liver;
   • broccoli puree soups.
3. Dinners:
   • steamed cutlets with salad;
   • vegetable stew with veal;
   • seafood salad;
   • chicken fillet with vegetables;
   • beet salad with cheese and yogurt;
   • boiled omelet and grilled vegetables;
   • stewed turkey meat with vegetables.

Timed meals are good for discipline and blood sugar management. There is a break between the main meals.

no more than 3-4 hours... If necessary, snacks with a calorie content of up to 150 kcal are introduced, which become protein by the evening:

• cottage cheese;
• sugar-free yogurt;
• nuts;
• fruits;
• eggs;
• low-fat milk smoothies.

Having studied everything about proper nutrition for weight loss, you can understand that only a conscious refusal to harm the body with the help of preservatives, excess fat and sugar in food works more effective than any program or instruction. Food becomes a friend, and diet is no longer a burden.

And complex body slimming. If you carefully read the popular diets today, you can see that they are almost all the same. You can compose yourself and use a diet at any time of the year, and especially now, when August is ahead - the best month for this, because nature itself favors, giving us a huge amount of fruits and vegetables. Today we will teach you how to compose a diet for weight loss on your own, do not be afraid, there is nothing difficult in this! So what are diets made of?

Restrictions

Any diet should, first of all, have a list of foods that need to be excluded from your diet. These are the products that negatively affect work. digestive system, take a long time to digest, promote weight gain, and more. This list is long, but we will try to list the most significant ones:

• Fatty meat and other fatty foods;
• Smoked products: meat, fish, sausages, cheese and other products;
• Semi-finished products;
• Canned food and products containing preservatives;
• Long-term storage products;
• Butter and margarine;
• Mayonnaise and ketchup;
• Sauces, condiments and spices;
• Salt;
• Sugar;
• Sweets: chocolate, candy, cakes, rolls, pastries, ice cream and the like.

This should include fried food, which is harmful both to the body and leaves its negative mark on our figure. Your usual lunchtime diet will need to be revised, since meat broths cannot be used, except for chicken ones, and then only not in strict diets. Soups can be in vegetable broth or, as we said, in weak chicken.

We will separately touch upon the topic of fast food, or simply fast food. It is necessary to refuse it categorically, both from buying at special points, and from cooking at home. What fast food includes:

• Pizza;
• Shawarma;
• Hamburgers;
• Cheeseburgers;
• Hot dogs;
• French fries;
• Pies;
• Chebureks;
• Belyashi;
• Donuts, etc.

Drinking during the diet is very important. First, the use of any carbonated drinks, sweet and with dyes, is prohibited. This group includes: "Fanta", "Sprite", especially "Pepsi" and "Coca-Cola" even in the "light" version. Favorite many girls tea "Nesty" or "Lipton Ice Tea" during the diet can not be drunk. What then can you drink? During the diet, you can drink:

• Still mineral water;
• Freshly squeezed juice (store juice is impossible, as they contain preservatives);
• Green tea.

You should drink approximately 1.5 liters of water per day. V summer period the daily allowance can, and even should, be increased to three liters. Water helps the body to cleanse itself by removing toxins and, of course, by doing so, you will not let it dehydrate.

Diet ration

Set the number of meals yourself, they can be from three to four. Strict and effective diets include three meals a day: breakfast, lunch and dinner. If you have an active lifestyle or do not want such a strict diet, then use four meals a day.

Breakfast has the character of a snack and it is best if it consists of fruits, vegetables, eggs, cottage cheese, yogurt and others. Of course, this should not be accepted at once. For example, one day - fruit salad, on the other - an omelet of two eggs with fresh fruit, etc.

Second breakfast is a small snack: fruits, fresh juice, yogurt, kefir, etc.

Lunch should be hearty and preferably consist of a hot soup with a salad of vegetables and herbs. Instead of soup, you can eat steamed cutlet, baked fish, porridge and more.

An afternoon snack is another snack and is similar to the second breakfast, or if you are very hungry, you can eat a vegetable salad with seafood, or drink vegetable juice.

Dinner should be before 18.30 and hearty. For dinner we recommend: grilled or baked meat and fish. You can also include cereals, cereals, vegetables, casseroles, baked vegetables, etc.

Diet principles

The diet should be dominated by healthy foods that contain vitamins: fresh fruits and vegetables, seafood, dairy products and cereals.

The amount of food you always consume should be reduced in portions. The main meal should be proportionate to the half-open palm, and the snack should be 10% of the main meal.

Provide a fasting day in your diet. It must be done once a week, preferably on Wednesday.

Take food at the same time. As mentioned earlier, the last appointment must be made before 18.30 or 3 hours before bedtime.

The diet must be accompanied by physical activity.

For a sample, look at the diet of other diets that we have on our website. Please note that the diet should not exclude food intake, but only limit it by setting a reception useful products... Also, do not go on grueling diets, it will not lead to anything good.

Reading time: 7 minutes

The very first question that those who want to lose weight have to decide: how to build your diet? As you know, to get rid of excess weight, it is not enough to exercise regularly; you must definitely reconsider your eating habits. We offer you a menu of proper nutrition for weight loss, which will help you navigate when planning your diet.

Read in more detail our other articles on nutrition:

10 important rules for good nutrition for weight loss

Before proceeding to a detailed description of the menu of proper nutrition for weight loss, let us remind you of the basic rules for losing weight. This is what is important for everyone who is losing weight.!

1. Lose weight from a calorie deficit, not proper nutrition as such. When we eat less than the body needs for energy, it starts using a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this does not matter. If you are in a calorie deficit, then you are losing weight.
2. All diets, no matter how they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight on a proper diet is also achieved through food restrictions: you eat less high-calorie foods and get rid of "food waste". This is usually enough to maintain a calorie deficit, even if you don't directly count the calorie numbers. (although with the right foods you can eat in surplus and get better).
3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It's not the foods themselves that contribute to weight gain, but the overall calorie surplus.
4. Fatty, flour and sweet foods very easily create an excess of calories, so such food has to be limited. But if you manage to fit these foods into your calorie intake, then you can consume them without harm to weight loss.
5. However, it is better to adhere to the menu of proper nutrition: not for losing weight in the first place, but for your own health. Remember that fast food and sweets do not have any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.
6. Directly for weight loss, meal time does not play a special role, so you do not need to completely change your diet and routine. Just remember that drawing up a competent, correct menu for the day will help you eat balanced, which means minimizing hunger, developing healthy eating habits, and improving the digestive tract.
7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total calorie content of the diet. But these indicators are important to take into account for the preservation of muscles (proteins), sufficient energy (carbohydrates), the normal functioning of the hormonal system (fats).
8. Products can be combined on a plate in any form, this also does not affect the process of losing weight. If you want to stick to separate meals or combine products only in the way you are accustomed to, please.
9. The recommendations below are just one of the most common nutritional menu options for every day. You can build a menu according to your capabilities, it is not necessary to be guided by the "dietary canons". If you are counting calories, proteins, carbohydrates and fats, then your hands are free: for weight loss, it is enough to simply eat within the framework of KBZHU.
10. The distribution of proteins and carbohydrates throughout the day, the right breakfasts and dinners, certain foods before and after exercise - these are just additional building blocks in building the body, but far from the key ones. They are more relevant at the final stage of body resurfacing and bringing it to its ideal shape.

Summarize. The issue of losing weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why calorie counting is the best way to lose weight, since you can always plan meals as you see fit within your BCJU norm.

Eating well is an additional weight loss tool that can help you change your eating behavior and start eating in a balanced and healthy way.

What is important to remember when drawing up a menu of proper nutrition for every day:

• Breakfast should be rich in complex carbohydrates for energy throughout the day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
• It is advisable to make dinner predominantly proteinaceous.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the rule "do not eat after 6 pm", but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute the calories for the day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is maintaining a general calorie deficit per day. But from the point of view balancing nutrition, maintaining health, energy, normal body function and reducing the risk of breakdowns it is better to follow the above rules.

An approximate menu of proper nutrition for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Fiber is a must.
• Afternoon snack: Carbohydrates, some fat
• Dinner: Protein + preferably fiber

Here are several options for the menu of proper nutrition for weight loss. These are just examples of the most popular and successful breakfast, lunch and dinner options that are most often found among those who are losing weight. You can have your own nutritional menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits / dried fruits / nuts / honey and milk (the most common option is oatmeal)
• Fried eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal (mix eggs and oatmeal and fry in a skillet)
• Cottage cheese smoothie, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Dinner:

• Groats / pasta / potatoes + meat / fish
• Steamed vegetables + meat / fish
• Salad + meat / fish
• Vegetables / side dish + legumes

Lunch is the most "democratic" meal, here you can choose almost any combination of food to your taste.

Dinner:

• Vegetables + lean meat / fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruit

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Curd or white yogurt
• Whole grain bread / crisps

From the offered options for breakfast, lunch and dinner, create your own menu of healthy nutrition for every day.

Calculate the calorie content of dishes yourself based on your portions and specific foods. By the way, with modern gadgets, this is quite easy to do: