Menus for losing weight every day: allowed foods, diet options and nutritional rules

Modern standards of beauty are strict. If a girl has a layer of fat on her sides and hips (by the way, from the point of view of medicine, this is more than normal), she can no longer get into the camp of recognized beauties. Social networks and the Internet have also made adjustments to the previously familiar way of life: today, any girl wants to boast of a fragile figure in a swimsuit on the shore of a lake or sea. In order to achieve a slim figure (the ideal is taken according to the formula "height in cm minus 20"), you will have to change your eating habits! The article presents various options for the menu for every day for losing weight people. Effective protein diets, fruitarianism, buckwheat diet - what to choose for the best result?

The role of nutrients in nutrition

Before choosing a diet menu for weight loss for every day, you should familiarize yourself with the basic principles of dietetics. This will help you choose a menu that is easy to follow, which in the long run will not lead to the development of health problems. It is very important that the diet does not cause discomfort - in this case, the person will only think about how soon this torment will end. After completing the diet, the losing weight will again begin to eat the usual high-calorie dishes, and the weight will return with interest. A competent choice of a nutrition system and a menu for losing weight for every day, taking into account individual characteristics, will help to avoid such a depressing result.

Each food product contains certain nutrients. When preparing dishes, you should take into account their combination: for example, meatballs with mashed potatoes and gravy contribute to gaining excess weight and complicate the digestion process. The combination of all three nutrients in one dish is undesirable. So, consider the action of each nutrient separately.

1. Carbohydrates give our body energy - both physical and mental. By an unfortunate coincidence, it is precisely because of the increased consumption of carbohydrates that obesity develops. What is the secret, how to eat carbohydrates and not get better? The fact is that carbohydrates are slow and fast. The former are assimilated for a long time, over the course of several hours, assimilation products enter the blood in small portions. Slow carbohydrates are cereals, black flour bread, vegetables, and some fruits. And there are fast carbohydrates (sugar, fructose-rich fruits, baked goods, sweets) that are absorbed very quickly, resulting in a huge amount of sugars being thrown into the blood. As a result, the body is simply not able to "work out" a large amount of energy, and part of it is stored "in reserve" (fat deposits). When compiling a simple menu for every day, losing weight should refuse to introduce any foods that contain fast carbohydrates into the diet.
2. Proteins saturate the body with amino acids. It is a building material for the tissues of the human body. It is generally believed that the need for protein intake is great only for professional athletes who need to build muscle. This is a misconception: protein is necessary for the beauty of the skin, the density of hair, for the normal functioning of internal organs. Excess protein in the diet is bad, as it leads to pathologies of the functioning of the kidneys and bladder. But protein deficiency is unacceptable. Therefore, it is necessary to include in the menu for losing weight for every day the optimal (according to the norms of dietetics) amount of protein. For women, this value is 1-1.5 grams of protein per kilogram of body weight, for men - 2-2.5 grams of protein per kilogram of body weight.
3. Fats come in two forms - unsaturated and saturated. You should not completely abandon the use of fats - this nutrient is necessary for the normal synthesis of hormones. This is especially true for women: nature has ordered that for reproduction some sex hormones are necessary, the synthesis of which is impossible without a sufficient intake of fats from food. So some fat on the female body is the norm. The girl who does not have a fat layer at all will look rather painful. However, this extreme should be attributed to eating disorders. People on a diet should consume a small amount of nuts, natural cold-pressed oils daily. But fatty meat, mayonnaise, fried foods will have to be excluded. To draw up a diet menu for losing weight for every day, you should take as a starting point the amount of fat equal to 1 g per kilogram of body weight for women and 2 g for men.

Why does excess fat accumulate and what is the secret to losing weight?

On the Internet you can find many paid nutrition programs, for a fee, use the advice of experienced trainers. Many girls have been trying for years to lose weight, spend finances and resources of their own nervous system - but there is no result. Why is this happening? What is the secret of real weight loss? Everything is very simple: in order not to accumulate and leave excess fat, you should spend more calories per day than comes with food. This will help create a calorie deficit, as a result of which the reserves of your own adipose tissue begin to decrease. When compiling a diet, the following nuances must be taken into account:

1. Calculate your calorie intake for yourself. Purchase a kitchen scale and weigh each serving. Keep a food diary, record the calorie content of each meal and snack. Such strict reporting is necessary primarily for themselves: many people are prone to compulsive overeating and quietly during breaks between meals make quite high-calorie snacks.
2. At least two or three times a week to arrange a light workout, even in your own apartment. You can jump in place, do twisting on the press, stretch. Already such a load will be enough to accelerate the metabolism, which will contribute to a change in the numbers on the scales in a smaller direction.
3. Trying to walk more - this seemingly insignificant physical activity also helps to speed up metabolism and get rid of the hated extra pounds.
4. Keep track of your drinking regimen. The following are drinks that are prohibited for people who want to lose weight and stay slim. As often as possible and more should drink plain clean water. The optimal amount is 25-30 ml per 1 kg of body weight.

What foods and drinks make it difficult to lose weight?

There are a number of products, dishes and drinks that will have to be excluded when drawing up a diet menu for weight loss. Every day, throughout the entire time of losing weight, you can remain full without these products. If you neglect this list, then the probability of getting rid of excess weight is extremely small.

Prohibited foods and dishes:

• fatty meat - pork, lamb, venison;
• dairy products with a fat content of over 5%;
• sausages, sausages - both factory-made and home-made (with the exception of home-made boiled pork or ham from chicken or turkey breast);
• mayonnaise, ketchup, all purchased sauces;
• sugar and all dishes containing it;
• fresh bakery products (sometimes it is permissible to eat home-made crackers);
• any confectionery.

Prohibited drinks:

• any alcohol, whether it is beer, cocktails, wines or strong 40% drinks;
• milk, kefir, fermented baked milk, ayran - if their fat content exceeds 5%;
• hot drinks (tea, coffee, etc.) with added sugar;
• compotes with sugar;
• sweet carbonated drinks;
• jelly, fruit drinks, juices with added sugar;
• factory packaged juices.

Protein diet: a menu for losing weight every day

Protein diet is by far the most effective system for losing weight. The optimal duration of this diet is 5-7 days. The daily diet menu is presented below.

1. Breakfast - protein omelet of two chicken eggs, cooked in a dry non-stick pan, a glass of kefir; snack - a handful of peanuts; lunch - a steak from a piece of veal (you should choose a piece with a minimum fat content); dinner - a steak from a piece of trout, pink salmon or chum salmon (can be cooked on the grill or in a pan with non-stick coating, without adding oil).
2. Breakfast - packaging of cottage cheese with berries; lunch - one chicken fillet boiled in salted water and a glass of milkweed; snack - 100 g of boiled shrimp; dinner - a seafood salad seasoned with a tablespoon of any natural oil.
3. Breakfast - a pair of boiled chicken eggs; lunch - celery and chicken fillet salad (total not more than 200 g); snack - 50 g of nuts; dinner - about 200 g of any seafood boiled in salted water.
4. Breakfast - protein omelet of two eggs, you can add milk and herbs; snack - a handful of almonds; lunch - beef steak; snack - a glass of ryazhenka; dinner - hake steak (no more than 200 grams).
5. Breakfast - 100 g of cottage cheese; lunch - one chicken fillet boiled in salted water and a glass of milkweed; dinner - 200 g of any seafood in boiled form.
6. Breakfast - packaging of cottage cheese with minimal fat content; lunch - one chicken fillet boiled in salted water; dinner - seafood salad seasoned with a tablespoon of olive oil.
7. Breakfast - two hard boiled eggs; lunch - soup with turkey, broccoli and herbs; snack - toast of gray bread; dinner - a portion of a protein shake without carbohydrates in the composition.

You can not stick to this simple menu for losing weight for more than seven days. Every day spent exclusively on proteins is a rather difficult task. Not everyone can do it. If you eat only proteins for too long, then there is a danger of kidney damage. This will lead to swelling, weight loss will slow down. You should strictly observe the diet and drinking regimen - and so every day. Details of the diet menu are described above, but you can slightly adjust it at your discretion. For example, alternate protein days with carbohydrate. The best option is to alternate 3-4 days on protein and 7-8 days on a full, balanced nutritionally balanced diet.

About five kilograms of protein are consumed per week, with muscle mass being preserved. Therefore, this diet is especially loved by those people who regularly visit the gym and want to "dry out" with minimal loss of muscle mass.

Mediterranean diet: daily menu

The Mediterranean diet is very satisfying. All nutrients are balanced, a person is not threatened with exacerbation of chronic diseases, if he chose this particular scheme.

Sample menu for the day:

• breakfast: oatmeal without butter and sugar, cooked in water;
• snack: one banana;
• lunch: soup with meatballs and some vegetable salad seasoned with olive oil;
• dinner: a piece of low-fat fish fillet (pollock, hake, mackerel).

Menu for the week:

1. Breakfast - buckwheat with chicken (a total of 100 g), lunch - Viennese soup, snack - diet bread, dinner - one banana.
2. Breakfast - one banana and a cup of tea with sweetener, a snack - a couple of crab sticks, lunch - chicken soup with vegetables, a snack - coffee with sweetener, dinner - bread and kefir.
3. Breakfast - omelet from two chicken eggs, dried crackers (total amount of food - no more than 200 g), lunch - diet pilaf with turkey, dinner - a few tablespoons of honey.
4. Breakfast - oatmeal with berries, lunch - any dietary soup (you can’t cook soups on bones, the broth should be vegetable, add pieces of meat at the end, boiled in advance), a snack - a banana or an apple, dinner - two boiled eggs.
5. Breakfast - gray bread toasts, a cup of tea with sweetener, lunch - diet pilaf or buckwheat porridge with veal, dinner - a piece of fish fillet baked on the grill.
6. Breakfast - one banana and a cup of coffee, a snack - a little peanuts, lunch - chicken soup with vegetables, dinner - bread and kefir.
7. Breakfast - oatmeal on the water with dried fruits, a snack - one apple, lunch - a piece of boiled turkey fillet, dinner - a cup of tea and a few tablespoons of honey.

As you see, it is not necessary for those who want to lose weight to starve themselves or to eat sparingly and monotonously every day. The menu of the Mediterranean diet can be composed of any products (with the exception of those listed in the prohibited list above). It is forbidden to add sugar to drinks.

Buckwheat mono-diet: effective, but unhealthy

This power system is quite rigid, as it provides for extremely low daily calorie content. Against the background of the diet, it is imperative to take a high-quality vitamin-mineral complex, otherwise there is a high risk of making a deficiency of essential trace elements. The total duration of the diet is about 7-10 days. Daily diet menu:

1. Breakfast - 100 g of buckwheat boiled in water; snack - a little fat-free cottage cheese; lunch - buckwheat porridge with milk (a total of not more than 300 ml of the finished dish); dinner - 100 g of buckwheat, boiled in water, and a glass of kefir.
2. Breakfast - a portion of buckwheat; snack - one banana; lunch - a piece of boiled veal and a few cherry tomatoes; dinner - 100 g of boiled buckwheat without anything.
3. Breakfast - buckwheat with honey (no more than 100 g); lunch - buckwheat porridge with onions and mushrooms, calcined in a pan greased with a small amount of oil; dinner - buckwheat porridge with milk (not more than 200 g).
4. Breakfast - bread and a cup of tea without sugar, lunch - boiled buckwheat with pieces of veal, dinner - a glass of tea and boiled buckwheat (not more than 100 g).
5. Breakfast - two boiled chicken eggs; snack - one apple; lunch - a portion of buckwheat porridge with a diet chicken cutlet and vegetable salad; dinner - 100 g of buckwheat, boiled in water, and a glass of kefir.
6. Breakfast - 100 g of buckwheat porridge; snack - a little fat-free cottage cheese; lunch - buckwheat porridge with boiled chicken; dinner - a cup of tea with sweetener.
7. Breakfast - a cup of milk; lunch - a piece of boiled chicken; snack - one apple; dinner - a portion of buckwheat porridge on the water.

Buckwheat diet helps drain excess fluid, all swelling goes away. Judging by the reviews of people who ate for a week on the principles of buckwheat diet, the plumb line was from 4 to 10 kilograms. The final result depends on what the weight at the beginning of the diet was, as well as on the metabolism of a losing weight person.

Japanese diet: the rules for making the menu

The Japanese diet is recognized as one of the most effective for losing weight, but at the same time very difficult. Food is a rather meager table. The diet menu for every day contains a fairly large amount of protein, so that losing weight is not threatened by a deficiency of amino acids. The basic rule is to reduce carbohydrates as much as possible. And both fast and slow.

The menu for every day of the Japanese diet looks something like this:

• breakfast - two boiled eggs, a mug of tea without sugar;
• snack - several walnuts;
• lunch - lean vegetable borsch and chicken fillet stew (add the least possible amount of oil to dishes);
• dinner - a handful of boiled shrimp.

As you can see, the diet involves only 50-150 g of carbohydrates per day, not more. The maximum duration of such a diet is 10-14 days. Judging by the reviews of those who have lost weight, you can get rid of 5-12 kilograms per week. The diet menu for every day is rather scarce. Such a plumb line can adversely affect the state of health, so only completely healthy people can afford to switch to the Japanese diet.

Japanese protein diet menu for the week

So, here is a guide for those who want to lose weight:

1. Breakfast - a cup of coffee with sweetener; lunch - 2 boiled eggs, a glass of tomato juice, shredded cabbage with butter; snack - 100 g fat-free cottage cheese; dinner - a few boiled shrimps.
2. Breakfast - 60 g of boiled rice and orange; lunch - an ear of low-fat fish, cracker (toast) of gray bread; dinner - a glass of low-fat yogurt.
3. Breakfast - omelet from 3 egg whites and one yolk: snack - one apple; lunch - chicken and broccoli soup puree; snack - a glass of low-fat yogurt; dinner - a cup of tea with sweetener.
4. Breakfast - 100 g of boiled rice and one pear; lunch - steam fish with rice (the whole portion is not more than 200 g); dinner - 100 g of rice with stewed chicken or turkey.
5. Breakfast - a cup of coffee without sugar and one bread toast; snack - one apple; lunch - vegetable stew; dinner - turkey steak.
6. Breakfast - a cup of rice boiled in water; snack - a little cottage cheese with minimal fat content (not more than 100 g); lunch - soup with a slice of gray bread; dinner - five to six crab sticks, a glass of kefir.
7. Breakfast - a bowl of boiled rice, one cucumber; lunch - veal chop; snack - a bunch of unsweetened grapes; dinner - 100 g of any boiled seafood.

Diet "6 petals": lose a kilogram per day

The essence of the method is the daily alternation of the following mono-diets:

• fish
• vegetable,
• chicken
• cereal
• cottage cheese
• fruit.

Why does this power system have the word "petal" in the name?The diet menu (every day you need to strictly adhere to the diet, you can’t change the sequence of days) is based on the consumption of a specific product, for only six days - six petals. The petal symbolizes the appearance of certain foods. Diet means a complete rejection of simple carbohydrates, from fast food, from confectionery. For cooking, you should use the most simple recipes.

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• snack - a few loaves of greased honey;
• dinner - a glass of kefir with bran.

Cheese day ration:

• breakfast - cottage cheese (100 g) over the years;
• lunch - cottage cheese casserole with the addition of whole grain flour;
• snack - a glass of kefir;
• dinner - packaging of cottage cheese with minimal fat content.

What is split food?

Separate nutrition is not really a diet in the truest sense of the word. It is rather a way of life: you just need to get used to eating separately, and the weight will always be normal. Unlike the diets described above, separate nutrition can be adhered to throughout life. This system has no contraindications - on the contrary, it is indicated for various kinds of chronic pathologies of internal organs. Nutritionists often explain the principles of separate nutrition to obese patients, since this approach will help to maintain health and lose weight without exhausting yourself with strict diets. The menu (it’s easy to stick to separate meals every day, you just need to get used to it) is very satisfying, you won’t have to fast.

The bottom line is not to mix different nutrients at one meal. It is permissible to add fats when consuming proteins - for example, pour meat salad with olive oil. It is also permissible to mix complex carbohydrates with proteins - for example, buckwheat porridge with pieces of turkey meat. But you can’t mix carbohydrates with fats - this is a direct way to accumulate excess weight and increase the already existing fat layer. Based on these simple principles, separate nutrition is built.

If you want to lose extra pounds as quickly as possible, try to slightly modify the principles of separate nutrition. You can adhere to this diet for as long as you like - at least a week, at least a month. The diet menu for every day is very satisfying and does not lead to health problems. The only condition is to cut the daily calorie to 1000 kcal, while adhering to the basic principles outlined above.

Separate diet

Menus for losing weight every day:

1. Oatmeal with berries (without the addition of butter, milk, condensed milk and other products containing fats); lunch - meat soup puree, a glass of kefir; snack - cottage cheese packaging (try to choose a product with minimal fat content); dinner - boiled shrimp (not more than 200 g).
2. Breakfast - an omelet from two chicken eggs with the addition of greens; lunch - pilaf with chicken, fresh vegetable salad; snack - one apple; dinner - steak from young veal (no more than 150 g).
3. Breakfast - buckwheat with meat; snack - a favorite fruit (citrus fruits, apples, etc.); lunch - lean borsch, a slice of dried bread; snack - cottage cheese (not more than 150 g); dinner - a serving of protein shake.
4. Breakfast - a cup of tea without sugar with lean biscuits; snack - one banana; lunch - aspic of fish or meat; snack - an orange or a pair of tangerines; dinner - a glass of kefir and fruit salad.
5. Breakfast - oatmeal with banana; lunch - mashed soup of meat and vegetable salad with oil, a glass of kefir; dinner - boiled seafood (no more than 200 g).
6. Breakfast - buckwheat porridge on the water, a cup of coffee without sugar; lunch - diet pilaf with chicken, a slice of dried bread; snack - cottage cheese (not more than 150 g); dinner - grilled fish steak.
7. Breakfast - a couple of boiled chicken eggs, a cup of coffee; lunch - pilaf with chicken, fresh vegetable salad; snack - diet bread; dinner - a serving of protein shake.