Strict diets are not the best helpers in the fight against excess weight: in a few weeks of half-starved existence on a monotonous menu, the hated kilograms will undoubtedly go away, but only to return after the restrictions are lifted. In addition, the metabolism that has slowed down due to stress is not at all easy to speed up again, the body turns on a protective reaction, and stops losing weight. If you want to become slim while maintaining your health, you cannot do without a well-designed diet. How to eat right to lose weight? The daily menu from a nutritionist includes all the necessary substances and vitamins.
Then the menu, competently compiled by a nutritionist for every day, will help you lose weight, plus stay slim for many years, prevent the development of many diseases associated with excess weight. You need to learn the basic provisions of the healthy nutrition menu by heart:
- To speed up the metabolism,the menu dictates to eatat least 5 timesa day in small portions. Fractional nutrition allows the body to fully assimilate the incoming nutrients, spend energy from them on vital processes and not feel hungry. Nutritionists warn: the absence of food for more than 4 hours is subconsciously perceived as stress, a signal to accumulate fat, so do not reduce the menu to a minimum, skipping meals;
- Half of the dishes on the menu are salads from fresh vegetables and fruits. 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 the microflora. Do not forget about nuts, a handful a day is enough. As you can see, the menu for every day is varied;
- The correct way of cooking is essential. Avoid fried foods in favor of steamed or foil-baked foods. Let the menu be as light as possible -salads without mayonnaise, a minimum of salt and oil.Dinner should be no later than 8 pm, and the evening meal is the lowest calorie 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 necessary for the breakdown of fats, the removal of harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but these are liquids, they will not replace water;
- Be sure to count calories when making a menu for every day.At first, this activity will seem boring and inconvenient to you, but soon you will remember the calorie content of frequently consumed foods and will automatically control portions. On average, to maintain the current weight, a woman needs to make a menu for 2000 kcal per day, andin order to lose weight, you need to reduce the diet to about 1200-1500 kcal.
You may find menu restrictions quite harsh in the early days, but only against the background of previous food freedom. Proper nutrition very quickly becomes a habit, and a slim silhouette will become additional motivation.
Allowed and Prohibited Menu Products
It will be much easier to create a healthy nutrition menu for every day, having 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 types of fish(of course, salmon or halibut should be included in the menu infrequently)
- Chicken eggs,hard boiled or steamed omelet;
- Absolutely everythingnot starchy vegetables, not very sweet fruits;
- 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 in the list should become the basis of the menu for every day. In a separate group, nutritionists take out productsconditionally allowed, that is, infrequently, once a week:
- High starch vegetables- potatoes, beets, corn. They are added to the menu only boiled;
- Sweet 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;
- Occasionally in the morningpamper 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 and low calorie meals creates the so-called metabolic swing, stimulating fat burning.
Finally, let's examine the list ofcategorical food taboos of the new menu:
- Any smoked meats and pork.Very satisfying, they contain heavy fats that are not absorbed, but settle on the waist;
- Bread and rollsmade from wheat flour;
- Mayonnaise, all store saucesmust leave the daily menu forever;
- Milk chocolate, packaged juices.They are of no use, and the sugar content is terrifying;
- Sweets, salt, sugar, carbonated drinks.Rejecting only them, you can noticeably lose weight in a month;
- Alcohol.Will nullify all efforts, due to the high calorie content and negative effects on the body.
The number of correct menu bans was not that great. The only difficulty is that all the products from the last list are addictive, it's hard to refuse them. But there is nothing to do, to lose weight and be healthy is much more important than eating a salad with mayonnaise, right?
Food rotation throughout the day
One week is enough to fall in love with healthy light food forever. The main thing is to observe the principle of alternation in the menu, otherwise boring oatmeal will get bored on the third day, longing for cutlets will reappear. We'll have to tweak the daily routine to accommodate five meals from the updated menu:
| Time | Recommended Products List |
| 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 tea with lemon; |
| 10: 00 Lunch. | Light protein foodis the basis of the menu, it will support all vital processes at the maximum level - a piece of lean poultry with steamed vegetables, cottage cheese. If desired, it is permissible to replace protein with fruits or cookies; |
| 13: 00 lunch | A full, hearty meal that must include the first and second course. The correct soup is low-fat, with a minimum amount of potatoes, and preferably without them at all. The garnish is cooked without salt, accompanied by a vegetable salad; |
| 16: 00 afternoon snack | Time for a little treat: If you didn't eat sweet for lunch, indulge yourself. Or replace dessert with low-fat yogurt on days when you are a little relaxed in the morning; |
| 19: 00 dinner | Carbohydrates eaten during this time are no longer absorbed before bed, so give preference to proteins. |
If you really want to eat in the evening, you can drink a glass of low-fat kefir or yogurt, this menu is not forbidden. It is not worth eating kefir with cookies: having decided to eat just one, it is very difficult to refrain from supplementation, and there the process risks becoming uncontrollable.
The so-called"nocturnal zhor" is enemy number one,is very difficult to lose weight. And do not forget to drink clean water, now it is your best friend.
Nutritionist's Weekly Menu
To make it easier for you to create a menu for every day, here is an example developed according to the advice of a nutritionist and helping to lose weight. Take it as a guide and gradually supplement it with healthy, light meals.
Monday
- Oatmeal with a spoonful of jam, unsweetened tea;
- Banana baby puree 200g;
- Soup-puree with mushrooms, chicken fillet + cabbage salad with tomatoes and radishes;
- Pack of low-fat cottage cheese, orange;
- Curdled milk.
Tuesday
- Buckwheat steamed with boiling water in the evening + steam vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed veal + sliced fresh vegetables;
- 3Large cod steak baked in foil, grapefruit;
- ZKefir 1. 5%.
Wednesday
- Rice + vegetable stew;
- Dessert of 50g walnuts with a spoonful of honey;
- Sorrel cabbage soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two boiled eggs + cheese sandwich;
- A large glass of natural yoghurt.
Thursday
- Durum wheat spaghetti mixed with 100 g fat-free cottage cheese;
- Banana + dark chocolate wedge;
- Meat broth with croutons, steamed beef + stewed cabbage;
- 200 g seafood cocktail;
- A mug of baked milk with honey.
Friday
- Lentils with boiled fish;
- Two peaches or a banana;
- Ukha, a large bowl of vegetable salad dressed with sour cream;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- Omelet of 2 eggs, 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 pack 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 low-fat cheese;
- Half a liter of kefir.
When counting on losing weight, you should not rely only on a menu of proper nutrition: nutritionists advise to devote at least a couple of hours every day to moderate physical activity - walking at an average pace, cycling, swimming, and exercising in the gym.