Menu of proper diet for weight loss for every day with recipes

Eat vegetable salad with a proper diet for weight loss

After a strict diet, weight returns quickly, forcing a person to stick to a restricted diet over and over again. In order for the kilograms not to return after losing weight, it is necessary to completely revise the principles of nutrition and create a diet menu for weight loss for every day. However, sometimes there is simply a lack of free time to get all the information about proper nutrition. We therefore invite you to find out more about the basics and how to properly prepare a daily menu for weight loss.

Good diet guidelines for weight loss

The basic rule of weight loss is to eat fewer calories than you are consuming. When this happens, the body replenishes the calories by reducing body fat. When composing a menu of proper weight loss diet for every day with recipes, keep in mind that most of the diet should be made up of slow carbohydrates that will satiate the stomach for a long time so that you will not be hungry for a long timeTime. Losing weight will also be slow, but there is a great chance the kilograms won't return, especially if you stick to proper nutrition all the time.

The practical part of proper nutrition:

  1. Eat when you are hungry. The digestive process is associated with an energy consumption. The feeling of hunger when losing weight arises when the body's resources are exhausted - this is nature's rule. When hunger does not arise, the foods consumed are no longer used but add to body fat.
  2. Chew your food slowly and thoroughly. Research has shown that the faster a person eats, the higher the risk of weight gain, especially when losing weight. This is because the stomach fills up quickly and the brain doesn't have time to give a feeling of fullness. Well-chewed food completely transfers vitamins and other nutrients to the body.
  3. Pay attention to the diet. The classic version consists of 4 meals per day, distributed according to the scheme: breakfast - 35%, lunch and dinner each 25%, afternoon snack - 15%. One of the main principles of a healthy daily diet is the mandatory presence of a rich breakfast, because for modern people it is reduced to a sandwich and a cup of coffee, which has a catastrophic effect on the metabolism. Include small snacks in your daily menu between meals to avoid starvation as you lose weight.
  4. Do not drink while eating. This applies to all liquids: water, tea, compotes, juices and others. Drinking during meals leads to incomplete digestion of food, which then builds up on the intestinal walls and breaks down. Drinking is only allowed 15 minutes after eating.

The principles of preparing a daily menu for weight loss

The home weight loss menu for every day should have less salt to get rid of edema and a lot of protein so that muscle mass does not go away with excess weight. Healthy proteins can be found in fish, eggs, low-fat dairy products, cheese, chicken, turkey, lean veal, which are essential to include in the diet for weight loss.

Consume 2 tablespoons daily. a spoonful of flaxseed oil (corn, olive oil) to lower cholesterol and lower blood viscosity to improve the elasticity of blood vessels. A healthy weight loss menu every day should include:

  • fresh fruits;
  • Raw vegetables;
  • Dietary fiber (oatmeal, peas, bran);

Nutritionists do not recommend including canned foods in your diet when losing weight at home, as they contain harmful substances. The list of prohibited foods also includes all processed foods: sausages, smoked meats, sweet pastries, carbonated drinks prepared with a large amount of preservatives and additives.

A daily weight loss diet should not include alcohol as it is not a dietary product. Alcoholic beverages are high in calories. During weight loss, they slow down metabolism, stimulate appetite.

Approximate weight loss menu for a week for every day

Weight loss servings shouldn't be bigger than a fist. In addition, it is allowed to add 2 servings of green vegetables or vegetable soups to meals a day. In addition to water (1. 5-2 liters per day), green tea, herbal teas, vegetable juices, a glass of low-fat kefir or yogurt are drinks on the menu - they contribute to weight loss. If you are planning a diet for every day of the week while losing weight, then given the calorie deficit, use an approximate eating pattern:

Monday

  • Breakfast - oatmeal 200 gr;
  • Lunch - hard cheese 50 gr, tea;
  • Lunch - 300 gr. Soup, 150 gr. Vegetable salad, 2 slices of bread;
  • Dinner - boiled veal 80 gr, steamed vegetables as a side dish.

Tuesday

  • Breakfast - 150 g of cottage cheese, 200 g of dried fruits;
  • Lunch - nuts 50 g, a glass of kefir;
  • Lunch - 120 g of steamed fish, 150 g of raw vegetables;
  • Dinner - 180 g of egg omelette, 150 g of vegetable salad.

Wednesday

  • Breakfast - 150 gr. Cereal, 200 ml of yogurt;
  • Lunch - cottage cheese pudding 150 gr, a glass of juice;
  • Lunch - 120 gr. Braised mushrooms, 100 gr. Fresh cucumber;
  • Dinner - 200 rubles. Cottage cheese, 150 gr. Vegetable salad.

Thursday

  • Breakfast - an omelette with 2 eggs, a slice of bran bread;
  • Lunch - fresh fruit 250 g;
  • Lunch - 200 g of steamed fish, 150 g of fresh cucumbers and tomatoes;
  • Dinner - 200 g of steamed beans, 1 soft-boiled egg.

Friday

  • Breakfast - 100gr. homemade cheese, 1 banana;
  • Lunch - yogurt 200 ml, 50 gr. Hazelnuts;
  • Lunch - 300 gr. Fresh cabbage soup, 150 gr. Buckwheat porridge;
  • Dinner - 150 grams of grilled veal steak, 150 grams of vegetable salad.

Saturday

  • Breakfast - 200gr. Rice pudding with honey, tea;
  • Lunch - 200 ml of yogurt, apple;
  • Lunch - 150 gr. Chicken puree, 200 gr. Beet salad;
  • Dinner - 150 gr. Grilled fish, 150 gr. Fresh vegetables, 2 rye bread.

Sunday

  • Breakfast - 2 soft-boiled eggs, unsweetened coffee;
  • Lunch - 150 gr. Cottage cheese with dried apricots;
  • Lunch - 300 gr. Fish soup, 150 gr. Beef goulash, steamed vegetables as a side dish;
  • Dinner - 200 g steamed pollack, 150 g beet salad with plums, 2 rye bread.

Diet dishes: recipes in grams with photos

Include only natural and healthy ingredients in your weight loss menu every day. The method of processing is also of great importance: you can not fry the products, because after cooking at a high temperature with vegetable oil, toxins will accumulate on the fried surface. The right diet for every day is cooking with water and steam, and it can also be braised and baked.

Boiled chicken fillet

You will need:

  • 200 g of chicken fillet;
  • 100 grams of onions;
  • 100 grams of carrots;
  • 50 g parsley (or other greens).

Preparation:

  1. Rinse the fillet, dry, cut into 4 parts.
  2. Pour water into a saucepan, boil, add prepared meat.
  3. Peel the vegetables, roughly chop them, put them in a saucepan with the boiling fillets.
  4. Cook for 30 minutes.
  5. Add salt, spices, bay leaf if desired.
  6. After turning off the heat, let it steep for another 15 minutes.

Cottage cheese casserole

You will need:

  • 300 g of fat-free cottage cheese;
  • 40 grams of sugar;
  • 40 g semolina;
  • an egg;
  • 20 grams of raisins.

Preparation:

  1. Thoroughly mash the curd.
  2. Mix with the rest of the ingredients.
  3. Pour the mixture into a mold.
  4. Bake in the oven for half an hour.
  5. Serve with honey or low-fat sour cream.

Meat soufflé

You will need:

  • ½kg. minced lean beef;
  • 150 g of clover rolls;
  • 50 ml of skimmed milk;
  • 100 grams of onions;
  • Salt, spices - optional.

Preparation:

  1. Soak a loaf in milk.
  2. Roll the minced meat, loaf, onion 2 times through a fine meat grinder.
  3. Put the minced meat in a mold. Z
  4. Bake in the oven for 40 minutes at 200 ° C.

How to organize a healthy diet for weight loss

To cut the perfect figure, stick to the simplest menu when losing weight. According to the ratings of the weight loss users, the highest results were obtained when the psychological stress associated with the restriction of the diet was excluded. If you eat properly during the day while losing weight, you will not feel hungry. Increased appetite is the first cause of stress.

For quick weight loss, exclude fast food, cakes, lots of coffee and semi-finished products from the nearest kitchen from the menu. Instead, opt for homemade yogurt, vegetable salad, cottage cheese, green tea, and eat a grapefruit every day. All of these products help satisfy hunger pangs, avoid intestinal discomfort and lose weight quickly without harming health.