PP for a week for weight loss

I will begin, perhaps, with what I have said and written about more than once: proper nutrition is not a diet and not a set of restrictions or prohibitions, but a balanced diet in which the body receives the “right” carbohydrates, fats and proteins in the required amount (not more and no less), which allows all organs and systems to work clearly and without interruption. Therefore, the menu of proper nutrition for weight loss should in no way be reduced to two apples and a glass of kefir, but consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter – BJU).

Yes, a question that doesn’t give rest to many who want to lose weight cannot be ignored: “what’s wrong if I can eat a roll / chips / hamburger / chips / mayonnaise sandwich, 1200 kcal / day … "Of course, following simple logic (if you spend more calories than you eat), the process of losing weight will start.

But we should not forget about the main thing: the level of our hormonal background depends largely on the amount of consumed fat (exactly those that our body needs most: nuts and cold-pressed oils, fish of fatty varieties) and for the most part these are fats of non-animal origin ( = saturated fats), consumption of which should be limited.

So, malnutrition leads to insufficient / excessive production of a hormone, which in turn leads to the destruction of bone / muscle tissue, poor metabolism, problems with the reproductive system, etc. Now, I think, it’s clear why you shouldn’t replace the correct menu food on bread, "sneakers", sausage – you indirectly affect the endocrine system, causing disruptions in its work,

From “food debris” (fast food, all fried foods, mayonnaise salads, chips, muffins, in short, foods high in fat and fast carbohydrates) increases the risk of developing gallstone disease by 80%! Why. It is crystallized cholesterol (90% of the stones consist of it!) Is to blame.

Also, the lack of proper dietary habits causes a “lazy stomach” syndrome known to many (heaviness, a feeling of satiety, which is present for a long time (!), Constipation) and, as a result, the inability of bile to penetrate the gastrointestinal tract (it stagnates in the gall bladder, forming “crystals” "- future stones).

This is all, returning to the question of why it is not necessary, staying in "their 1200 kcal" and not gaining weight, to eat what you can regret a lot of years after (unfortunately, the example of many of my relatives environment).

Proper nutrition: menu for weight loss

The basis of the diet

Adhering to a healthy diet, your diet should be based on vegetables, fruits, grains / legumes, lean meat, poultry, fish / seafood and, of course, dairy products.

From this seemingly small list of products, believe me, you can cook everything your heart desires. Moreover, to make it tasty, beautiful, useful and without harm to the figure.

How you need to distribute calories throughout the day (and not only) can be found in this article. There are many aspects covered, so I will not repeat, I’ll dwell on the menu of proper nutrition for weight loss.

You can also calculate on your own using the formulas (which, by the way, are used by fitness gurus and nutritionists) your daily calorie intake. Remember that for weight loss enough to create a 20% calorie deficit. It is very important to adhere to this figure, it is 100% guarantee of your success.

I propose to consider specific examples and variations, of course, with the calculation of calories and recipes of those dishes that do not fall into the category of “just cut and cook” :)

Menu for weight loss. Day 1

Weekday menu

Immediately make a reservation: of course, you don’t have to eat porridge for breakfast on Monday if you have chickpea pancakes with cottage cheese and spinach or cottage cheese and flax soufflé on Sunday # 128578; You can change the rations of days in places, I just offer a sample menu (but with a clear count of calories and the correct distribution of BJU during the day).

Yes, the menu, of course, implies that many people simply do not have time to cook on weekdays. Therefore, it is better to cook porridge for breakfast (or steam with boiling water) in the evening. By the way, try not to use “quick” flakes, cook whole grains: this is both healthier and a feeling of satiety for a long time (

I advise you to prepare meat, poultry or fish for future use (2 days a day). Snack containers are also advised to cook on the eve. It’s simple, you just have to want and enter the rhythm!

Breakfast

    Porridge (40 g dry) to your taste: oatmeal / buckwheat / barley / wheat / corn / brown rice

136 kcal (at the rate of 340 kcal / 100 g)
Nuts or pumpkin seeds (15 g)

83 kcal
Dried fruits (eg dried apricots, 20 g)

44 kcal
Boiled egg, 1 pc. (optional)

80 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml)

30 kcal

Total breakfast = 381 kcal

Snack 1

    A cup (250 ml) of kefir or ryazhenka

142 kcal OR soft cheese 4% (without fillers, 150 g)

129 kcal
A small handful of nuts (10 g)

55 kcal
Apple (150g)

70 kcal

    Soft cheese 4% (150 g)

129 kcal
Whole grain bread* (2 pieces = 10 g) with cheese (20 g)

100 kcal

*You don’t have to have it all at once, you can “remove” those positions that are of no interest to you, or you can replace them with similar products (for example, replace apple with nectarine, carrot, strawberry, persimmon, etc.).

Total snack = 229-267 kcal

Dinner

    Chicken breast / turkey baked in the oven (either stewed in a skillet or steamed, 200 g)

224 kcal
Red rice "Ruby" or black* (50 g dry)

181 kcal
Vegetable salad with olive oil (cucumber, tomato, pepper, greens, radish, 200 g)

100 kcal

PP for a week for weight loss

*Rice can be replaced with any other cereal / legumes at your discretion (buckwheat, barley, pearl barley, lentils). You can refuse at all if you are sure that the salad will be enough for you.

Total lunch = 505 kcal with rice (324 kcal without rice)

Snack 2

    Fresh vegetables or fruits with a low glycemic index – the GI table can be downloaded here at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g)

48 kcal
Cottage Cheese Casserole (Sugar Free; 150 g)

141 kcal

Total snack = 189 kcal

Dinner

    Fresh vegetables, greens (sliced ​​or salad, 200 g)

80 kcal
Baked fish with thyme and rosemary (pink salmon (142 kcal / 100 g), chum salmon (138 kcal / 100 g), tuna (101 kcal / 100 g), mackerel (191 kcal / 100 g), 150-200 g

280-380 kcal (depending on the kind of fish)

Total dinner = 360-460 kcal

Total for the day of 1664 kcal (I summarized the caloric content of all meals without abandoning any food in the menu, taking into account the caloric value of the calculation of the maximum portion).

Agree, the portions are rather big, there is always an alternative (some positions can be abandoned, replaced or eaten less so as not to overeat), and most importantly – you are full and satisfied all day, and each calorie is in its place!

Menu for weight loss. Day 2

Weekday menu

Breakfast

207 kcal
Boiled Egg, 1 pc (optional)

80 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml)

30 kcal

Total breakfast = 325 kcal

Snack 1

    Nuts or Sunflower Seeds (15 g)

83 kcal
Whole grain bread (2 pieces = 10 g) with cheese (20 g)

100 kcal
Apple (150g)

70 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml) optional

30 kcal

Total snack = 283 kcal

Dinner

    Chicken liver souffle (or braised chicken liver), 150-200 g

207-276 kcal
Buckwheat (40 g dry) optional

128 kcal
Fresh vegetables, 200 g

70 kcal

Total lunch = 405-474 kcal

Snack 2

    Curd cheese 4% (150-200 g)

PP for a week for weight loss

156-200 kcal
Fruits / vegetables / berries with low GI (carrots, apples, blueberries, etc.), 150 g

70 kcal

Total snack = 226-270 kcal

Dinner

    Omelette (2 eggs, 150 ml of milk, 2 tablespoons of oat bran or fiber, salt and spices to taste)

240 kcal (calorie bran and fiber can not be considered)
Fresh vegetables – pepper, radish, cucumber, tomato – assorted or to choose, 200 g

70-80 kcal

Total dinner = 310 kcal

Total per day 1549 kcal.

Menu for weight loss. Day 3

Weekend menu

Breakfast

400 kcal
Tea (0 kcal) or coffee with milk (50 ml)

30 kcal

Total breakfast = 430 kcal

Snack 1

    Green Apple (150 g)

54 kcal
A cup (250 ml) of kefir or ryazhenka

142 kcal OR soft cheese 4% (without fillers, 150 g)

129 kcal

Total snack = 183-196 kcal

Dinner

180 kcal
Azu from chicken breast OR baked breast marinated in kefir and spices (200 g)

224 kcal
Vegetable salad with olive oil OR cutting vegetables (cucumber, tomato, pepper, greens, radish, 200 g)

70-100 kcal

Total lunch = 474-504 kcal

Snack 2

    Curd cheese 4% (150-200 g)

156-200 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml)

30 kcal

Total snack = 186-230 kcal

Dinner

    Vegetable salad (150-200 g) with tuna in own juice (150 g)

220 kcal

Total for the day 1493 kcal.

If you do not exceed your daily calorie intake, you can add 10-15 g of nuts, vegetables or fruits / berries with a low GI to each snack.

By the way, I recommend measuring the products not by eye, but by means of kitchen scales. Before acquiring them, I thought that 20 grams of nuts is much more than it actually is :)

Menu for weight loss. Day 4

Weekend menu

Breakfast

    Cheesecakes or Casserole (Sugar Free, 200 g)

200 kcal
Nuts or Sunflower Seeds (15 g)

83 kcal
Dried fruits (eg dried apricots, 20 g)

44 kcal
A cup of tea (0 kcal) or coffee with milk (50 ml)

30 kcal

Total breakfast = 357 kcal

Snack 1

    Fresh berries or fruits (strawberries, cherries, apricots, apples – 150-200 g)

100 kcal
Soft cheese 4% (150 g)

129 kcal

    Whole grain bread (2 pieces = 10 g) with cheese (20 g)

100 kcal
Some vegetables (cucumber, tomato, arugula, radishes, carrots, etc., 150 g)

48 kcal

Total snack = 148-229 kcal

PP for a week for weight loss

Dinner

    Baked mackerel (200 g)

380 kcal
Vegetable and green salad (200 g)

100 kcal

Total lunch = 480 kcal

Snack 2

150 kcal
Fruits / vegetables / berries with low GI (carrots, apples, blueberries, etc.), 150 g

70 kcal

    Cheesecakes or Casserole (Sugar Free, 200 g)

200 kcal
Fruits / vegetables / berries with low GI (carrots, apples, blueberries, etc.), 150 g

70 kcal

Total snack = 220-270 kcal

Dinner:

400 kcal

*You can cook a lighter version, replacing the beans, for example, cucumber. Or, instead of beans, put a little more liver.

Total for the day 1605 kcal.

Slimming menu: simple tricks

I think this simple menu of proper nutrition for losing weight clearly proves that you can be full and satisfied within the average daily allowance of calories :)

Swapping meals from different days, you get a varied menu for weight loss for a week (within

Do not be afraid to experiment: bring in your diet "new" cereals (barley – it is underestimated by many, barley, corn, quinoa), legumes (chickpeas!).

"Other" types of flour (flaxseed, rice, coconut, half-walnut, chickpea, soy) will help you diversify your breakfast and make them as useful as possible. It is advisable not to use wheat flour of the highest grade for weight loss (this is a “fast” carbohydrate, besides – a “dummy” – there is neither benefit nor fiber in such flour).

Come up with salads, combining different vegetables (and fruits!), Greens (radish, celery, cabbage, sea kale, arugula, grapefruit, pomegranate, types of leaf lettuce).

Learn to "deceive" your body: asking for sweets for dinner – prepare a "sweet" apple salad, celery root and carrots (you can fill with soft cottage cheese / natural yogurt or a spoon of olive oil)

50 kcal / 100 g. Also using stevia, for example, you can make a sweet omelet. And if you add a little coconut or poppy, cottage cheese, fiber or bran to it, you’ll have a sort of “evening treat” without harm to the figure :)

By the way, fiber (1-2 spoons) or psyllium (what is it

I think about the simple rule “if you want to eat – drink water”, it is hardly worth repeating, you have heard all about it. When you eat fiber, be sure to drink more!

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