Strict diets are not the best helpers in the fight against excess weight: in a few weeks of half-hungry existence on a monotonous menu, the hated kilograms will undoubtedly disappear, but only to return after the restrictions are lifted. In addition, the metabolism that is slowed down due to stress is not at all easy to speed up again, the body activates a protective reaction, stops losing weight. If you want to lose weight while maintaining your health, you cannot do without a well-studied diet. How to eat right to lose weight? The daily menu of a nutritionist includes all the necessary substances and vitamins.
So the menu, compiled competently by a nutritionist for every day, will help you lose weight, as well as stay slim for many years, prevent the development of many diseases associated with overweight. The main provisions of the healthy eating menu must be memorized:
- To speed up your metabolism,the menu requires you to eatat least 5 timesa day in small portions. Fractional nutrition allows the body to fully assimilate incoming nutrients, spend energy from them for life processes and not feel hungry. Nutritionists warn: the absence of food for more than 4 hours is subconsciously perceived as stress, a signal for the accumulation of fat, so do not minimize the menu, skipping meals;
- Half of the dishes on the menu are fresh fruit and vegetable salads.Daily intake of complex carbohydrates is mandatory, because cereals cleanse the body, normalize the digestive system. Fish and meat will become a source of protein, and dairy products will provide you with calcium and support microflora. Don't forget the dried fruit, a handful a day is enough. As you can see, the menu for every day is varied;
- Proper cooking is essential. Avoid fried foods in favor of steamed or foil foods. Let the menu be as light as possible -salads without mayonnaise, a minimum of salt and oil.Dinner should be by 8 pm and the evening meal is the most caloric of all;
- Drink at least 2 liters of clean water per day,starting with two glasses in the morning on an empty stomach. Water is needed for the breakdown of fats, the removal of harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but they are liquid, they will not replace water;
- Make sure you are counting calories when preparing an everyday menu.This activity may seem boring and uncomfortable at first, but you will soon remember the calorie content of frequently eaten foods and automatically check your portions. On average, to maintain the current weight, a woman needs to prepare a menu for 2000 kcal per day, and to lose weight it is necessary to reduce the diet to about 1200-1500 kcal.
You may find the menu restrictions quite strict at first, but only against the background of the former food freedom. Proper nutrition very quickly becomes a habit and a slimmer silhouette will become an additional motivation.
Allowed and prohibited menu products
It will be much easier to create a healthy nutrition menu for every day, with a list of healthy and undesirable ingredients in front of your eyes. So, the green light in the daily diet is on for the following foods:
- Diet meat, lean poultry- veal, rabbit, turkey, chicken;
- Shrimp, mussels, squid, all kinds of fish(of course, salmon or halibut should rarely be included in the menu)
- Chicken eggs,boiled or steamed omelettes;
- Absolutely everythingnot starchy vegetables, not very sweet fruit;
- Dark rice;
- Tofu cheese;
- Milk, fermented milk productswith a fat content of no more than 2%. Sweet yoghurts, even low-calorie ones, are excluded from the menu;
- Bread,made from wholemeal flour and bran with the addition of whole grains;
- Legumes- peas, beans, lentils.
With proper preparation and small portions, all items on the list should become the basis of the everyday menu. In a separate group, nutritionists take out conditionally allowedproducts, that is, rarely, once a week:
- High starch vegetables- potatoes, beets, corn. Only boiled meats are added to the menu;
- Sweet and hearty fruits- bananas, grapes, persimmons;
- Honey, dark chocolatecan be used as a dessert;
- Cream, sour cream, butter(10 g) will make the menu richer, but here it is important not to get carried away;
- From time to time in the morningindulge yourself with a slice ofhard cheese, a glass of natural juice.
Do not completely exclude these products, let the menu remain varied. The alternation of high-calorie and low-calorie meals creates the so-called metabolic swing, stimulating fat burning.
Finally, let's look at the list ofcategorical food taboos from the new menu:
- Any smoked meat and pork.Very satisfying, they contain heavy fats that are not absorbed, but are deposited on the waist;
- Bread and rollsmade from wheat flour;
- Mayonnaise, all in-store saucesmust leave the daily menu forever;
- Milk chocolate, packaged juices.No need and the sugar content is terrifying;
- Sweets, salt, sugar, carbonated drinks.By rejecting them alone, you can significantly lose weight in a month;
- Alcohol.It will cancel all efforts, due to the high calorie content and negative effects on the body.
The number of correct menu bans was not great. The only difficulty is that all the products on the last list are addictive, it is difficult to refuse them. But there is nothing to do, losing weight and being healthy is much more important than eating a salad with mayonnaise, right?
Rotation of food during the day
One week is enough to fall in love with healthy and light food forever. The main thing is to observe the principle of alternation in the menu, otherwise the boring oatmeal will get bored on the third day, the desire for cutlets will reappear. We will have to modify the daily routine to accommodate five meals from the updated menu:
| Now | List of recommended products |
| 7: 30 breakfast | Fiber and complex carbohydrateswill provide energy for a long day. It can be any porridge boiled in water and a cup of lemon tea; |
| 10: 00 Lunch. | Light protein foodis the basis of the menu, it will support all vital processes at the highest level: a piece of lean poultry with steamed vegetables, cottage cheese. If desired, you can replace the proteins with fruit or cookies; |
| 13: 00 lunch | A complete and substantial meal that must include the first and second course. The correct soup is low in fat, with a minimal amount of potatoes and preferably without them. The side dish is cooked without salt, accompanied by a vegetable salad; |
| afternoon snack at 16: 00 | It's time for a little treat: if you haven't eaten sweets for lunch, treat yourself. Or swap dessert for low-fat yogurt on days when you're a little relaxed in the morning; |
| 19: 00 dinner | Carbohydrates consumed during this time are no longer absorbed before going to bed, so give preference to protein. |
If you really want to eat in the evening, you can drink a glass of kefir or low-fat yogurt, this menu is not prohibited. It is not worth eating kefir with cookies: having decided to eat only one, it is very difficult to refrain from supplementation, and there the process risks becoming uncontrollable.
The so-called"night zhor" is enemy number one,it is very difficult to lose weight. And don't forget to drink clean water, it's your best friend now.
Nutritionist's weekly menu
To simplify the creation of a menu for every day, here is an example developed on the advice of a nutritionist and which helps to lose weight. Take this as a reference and gradually supplement with healthy, light meals.
Monday
- Oatmeal with a spoonful of jam, unsweetened tea;
- Baby banana puree 200g;
- Soup with mushrooms, chicken fillet + cabbage salad with tomatoes and radishes;
- Pack of low fat cottage cheese, orange;
- Curdled milk.
Tuesday
- Steamed buckwheat with boiling water in the evening + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed veal + sliced fresh vegetables;
- 3Great cod steak baked in foil, grapefruit;
- ZKefir 1. 5%.
Wednesday
- Rice stew + vegetables;
- Dessert of 50 g of nuts with a spoonful of honey;
- Sorrel cabbage soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two hard-boiled eggs + cheese sandwich;
- A large glass of natural yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of fat-free ricotta;
- Banana + slice of dark chocolate;
- Meat broth with croutons, steamed beef + stewed cabbage;
- 200 g of sea cocktail;
- A cup of cooked milk with honey.
Friday
- Lentils with boiled fish;
- Two peaches or a banana;
- Ukha, a large bowl of vegetable salad topped with sour cream;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- 2 egg omelette, sprinkled with herbs, a glass of kefir.
Saturday
- Boiled potatoes + grated carrots with garlic;
- Three small kiwis;
- Milk soup, rabbit, stewed in a multicooker with green beans;
- A packet of cottage cheese + a spoonful of fruit jam;
- Curdled milk.
Sunday
- Cauliflower stewed in a pan with onions;
- Fruit salad with yoghurt dressing;
- Vegetable soup, boiled veal + beans with tomato sauce;
- 150 g of low-fat cheese;
- Half a liter of kefir.
When planning to lose weight, you shouldn't rely only on a proper nutrition menu: nutritionists recommend dedicating at least a couple of hours a day to moderate physical activity: walking at an average pace, goingcycling, swimming and exercising in the gym.