Proper nutrition for losing weight: a menu for every day, a table for a month

23 December 2022

Products for proper nutrition and weight loss

Proper nutrition for weight loss allows not only to get rid of excess weight. It also allows to reduce the load on the digestive system and prevent a lack of organic compounds, mineral salts and vitamins necessary for the body. Despite the fact that with the help of proper nutrition it will be possible to lose weight for a long time (at least 1 month), the technique is physiological and does not lead to the development of various complications.

The main feature of the diet

Proper nutrition for weight loss must be physiologically justified. It contains several distinctive features, including:

Decreased energy intake in the human body by reducing the calorie content of food.
Reducing the content of easily digestible carbohydrates in the diet, as well as fats of predominantly animal origin.
The amount of protein compounds in the daily diet remains the same.
Gentle mode is not required.
A slight reduction in the amount of free fluid and table salt entering the body is required.
Ensuring a sufficient supply of mineral salts and vitamins in the human body, necessary for the normal course of all physiological processes.
Frequent food intake (at least 5 times a day) in small portions.

According to the chemical composition, the daily energy value, proper nutrition for weight loss includes the following features:

Proteins - 100-110 g, 60% of which should be of animal origin.
Carbohydrates - up to 400 g sugar is excluded from the diet, the basis should be vegetable fiber.
Fats - 80 g, 30% of which should be of vegetable origin.
Table salt (sodium chloride) - 10-12 g.
Free liquid - up to 1. 5 liters.
Energy value - an average of up to 2000 kcal.

Mechanism of therapeutic action

A rational diet to combat obesity includes several main mechanisms of action:

Obtaining a negative energy balance, in which the energy supplied to the body with food is insufficient, which leads to the breakdown of free lipids in adipose tissue.
A change in the course of metabolic processes in cells and tissues that occurs due to reduced absorption of glucose from food.
Initiation of the release processes of the body's own (own) fluid through the breakdown of fat reserves. This weight loss mechanism is realized by reducing the flow of free fluid into the human body with food.

The mechanisms of action of diet recommendations for weight loss are fully implemented against the background of lifestyle modification, which includes a mandatory increase in physical activity, as well as the rejection of bad habits.

Hints

Rational nutrition for weight loss is used for several main indications, including:

Obesity is a pathological increase in body weight that has another origin, including a violation of eating habits (systematic overeating).
A slight increase in body weight, with which a person (more often a woman) may experience psychological discomfort.
Prevention of various diseases associated with changes in carbohydrate and fat metabolism in the human body. Against the background of increased body weight, the risk of developing cardiovascular pathology, the pathogenesis of which is associated with the deposition of cholesterol in the walls of arterial vessels, increases. At the same time, atherosclerotic plaques form, which reduce the lumen of the arteries, as a result of which blood flow to the tissues deteriorates. Against the background of increased blood pressure, the atherosclerotic plaque cover can burst, which leads to the immediate formation of blood clots, which provoke the development of such serious complications as myocardial infarction, stroke.

contraindications

Proper nutrition for weight loss in a relatively short period of time does not have a negative effect on the human body, since the diet necessarily contains the necessary organic compounds, vitamins and minerals. There are several contraindications for which the implementation of dietary recommendations is not recommended. These include depletion (cachexia) of the human body caused by various factors, a severe course of infectious, somatic or endocrine diseases that require an increased supply of nutrients and energy to the body.

Approved Products

The list of allowed products against the background of proper nutrition for weight loss is quite wide and diverse, it includes:

Dairy products - low-fat yogurt, cottage cheese, sour cream, kefir.
Vegetables – Almost all vegetables are allowed, including acid-free sauerkraut, they can be taken fresh, boiled, steamed, or steamed.
Low-fat fish (saithe, hake, perch, pike, zander), meat (rabbit, chicken). Chicken is the most common choice, the meat must be skinless and tendonless.
Rigid grain containing a significant proportion of plant fibers (cellulose). These include pearl barley, buckwheat, chopped barley.
Unsweetened fruits and berries - lemon, orange, apple, kiwi, cherries, sweet cherries, mango.
Flour products - stale bread is allowed to be taken from wholemeal rye or wheat flour.
Chicken eggs - 1 piece per day, boiled soft-boiled or an omelet is prepared.
Fats - butter, vegetable oil in a limited amount, mainly as part of other dishes.
Beverages - coffee with milk, tea, fruit, vegetable juices, dried fruit compote, rosehip broth, wheat bran.

Prohibited Products

Prohibited foods when using the right diet for weight loss include:

Broths from meat, including low-fat varieties, and fish, okroshka, beetroot with the addition of mayonnaise, fatty sour cream.
Fresh soft bread, fried pies, pastries or puff pastry products with a high fat content.
Fatty meat and fish varieties, including duck, goose, pork, sturgeon, mackerel.
Smoked products, sausages.
Fat whole milk, sour cream, salty fat hard cheese.
Legumes, which cause bloating, which significantly increases the load on the liver and other organs of the digestive system.
Butter cake, chocolate, confectionery with cream, ice cream.
Pickled vegetables, mushrooms, radish, radish, onion, spinach, sorrel, garlic.
Strong black coffee, carbonated drinks, alcohol, cocoa, grape juice, cold drinks.
Spices, hot sauces with mustard, pepper.

nutritional characteristics

In order to achieve the desired result of a balanced weight loss diet, it is important to pay attention to some of the following nutritional characteristics:

It is important to eat often (at least 5 times a day), but in small portions.
In order to prevent the development of diseases of the stomach and duodenum, it is important that in their lumen there is always a small amount of liquid or low-calorie food, mainly in the form of vegetable fibers.
Compliance with a balanced diet should be long-term, at least 1 month.
Nutritional recommendations with a slight expansion of the menu are recommended for life. This will avoid repeated weight gain, as well as the development of cardiovascular pathology, especially atherosclerosis.
The last meal should be eaten no later than 2 hours before the intended sleep (today there are recommendations to increase the period between dinner and sleep to 3-4 hours).
Achieving the desired result is possible while increasing human motor skills, which leads to higher energy consumption.

Sample menu for the week

Monday

Breakfast - a baked apple, low-fat cottage cheese, weak black tea.
Lunch - Bread, low-fat hard cheese, fresh tomato.
Lunch - cheese soup, stewed chicken breast, fresh cucumber, dried fruit compote.
Snack - fruit jelly, green tea.
Dinner - chicken fillet casserole, cottage cheese and egg whites, green peas, kefir.

Tuesday

Breakfast - stewed chicken egg omelette, toast with low-fat hard cheese, green tea.
Lunch - banana, apple.
Lunch - stewed cabbage, boiled beef, fresh cucumber.
Snack - bread, low-fat cottage cheese, tomato juice.
Dinner - Boiled Clams, Chinese Cabbage Salad, Cucumbers, Green Peas, Egg Whites, Plain Yogurt.

Wednesday

Breakfast - bread, banana, baked apple, weak coffee with skim milk.
Lunch - boiled egg, a piece of ham.
Lunch - vegetable soup boiled in water without meat, salmon, cucumber and tomato salad with natural yogurt.
Snack - cauliflower in batter, fresh orange, tomato juice.
Dinner - steamed chicken breasts, steamed vegetables, sugar-free compote of apples.

Thursday

Breakfast - pancakes with apples and low-fat cottage cheese, fresh raspberries, weak black tea.
Lunch - salad with boiled egg, cucumbers, tomatoes seasoned with low-fat sour cream.
Lunch - baked pollock, seaweed, compote of dried fruits.
Snack - low-fat cottage cheese without sugar, bread.
Dinner - Braised beef, baked zucchini, bok choy, pickles, green peas, soy sauce seasoned with lemon juice.

Friday

Breakfast - oatmeal boiled in skim milk, banana, green tea.
Lunch - fruit salad with apple, kiwi, orange seasoned with low-fat yogurt.
Lunch - vegetable stew, stewed chicken breast, berry compote.
Snack - low-fat cottage cheese, bread, fermented baked milk.
Dinner - boiled mussels, fresh cucumbers, tomatoes, still mineral water.

Saturday

Breakfast - rice porridge boiled in water with raisins and cinnamon, banana.
Lunch - bread, low-fat cottage cheese.
Lunch - vegetable soup, mashed potatoes cooked without oil, stewed chicken cutlets, green tea.
Snack - vegetable casserole, tomato juice.
Dinner - baked zucchini stuffed with chicken breast, cucumber, compote of dried fruits.

Sunday

Breakfast - barley porridge boiled in water with a little butter, an apple.
Lunch - bread, soft-boiled egg, cottage cheese, weak coffee with skim milk.
Lunch - puree soup with low-fat fish, boiled rice without oil, seaweed.
Snack - fruit salad with apples, pears, oranges, kiwi seasoned with low-fat natural yogurt with cinnamon, green tea.
Dinner - squid rings boiled in water, vegetable casserole.

doctor's opinion

Despite the relatively long period of time required for weight loss, rational nutrition for weight loss is physiologically justified. It gradually allows for negative energy balance, followed by the body's incipient gaining of energy and water through the breakdown of body's fat reserves. At the same time, there is no stress for the body and all organic substances, minerals and vitamins necessary for normal life are fully supplied.

The main feature of the diet

Proper nutrition for weight loss must be physiologically justified. It contains several distinctive features, including:

Decreased energy intake in the human body by reducing the calorie content of food.
Reducing the content of easily digestible carbohydrates in the diet, as well as fats of predominantly animal origin.
The amount of protein compounds in the daily diet remains the same.
Gentle mode is not required.
A slight reduction in the amount of free fluid and table salt entering the body is required.
Ensuring a sufficient supply of mineral salts and vitamins in the human body, necessary for the normal course of all physiological processes.
Frequent food intake (at least 5 times a day) in small portions.

According to the chemical composition, the daily energy value, proper nutrition for weight loss includes the following features:

Proteins - 100-110 g, 60% of which should be of animal origin.
Carbohydrates - up to 400 g sugar is excluded from the diet, the basis should be vegetable fiber.
Fats - 80 g, 30% of which should be of vegetable origin.
Table salt (sodium chloride) - 10-12 g.
Free liquid - up to 1. 5 liters.
Energy value - an average of up to 2000 kcal.

For adequate absorption of nutrient compounds, as well as to reduce the burden on the digestive system, it is recommended to consume food at least five times a day.

Mechanism of therapeutic action

Adipose tissue contains lipids, which are macroergic organic compounds. This means that excess energy that comes from food and is not used in life is accumulated in the form of free fat. A rational diet to combat obesity includes several main mechanisms of action:

Obtaining a negative energy balance, in which the energy supplied to the body with food is insufficient, which leads to the breakdown of free lipids in adipose tissue.
A change in the course of metabolic processes in cells and tissues that occurs due to reduced absorption of glucose from food.
Initiation of the release processes of the body's own (own) fluid through the breakdown of fat reserves. This weight loss mechanism is realized by reducing the flow of free fluid into the human body with food.

Hints

Rational nutrition for weight loss is used for several main indications, including:

Obesity is a pathological increase in body weight that has another origin, including a violation of eating habits (systematic overeating).
A slight increase in body weight, with which a person (more often a woman) may experience psychological discomfort.
Prevention of various diseases associated with changes in carbohydrate and fat metabolism in the human body. Against the background of increased body weight, the risk of developing cardiovascular pathology, the pathogenesis of which is associated with the deposition of cholesterol in the walls of arterial vessels, increases. At the same time, atherosclerotic plaques form, which reduce the lumen of the arteries, as a result of which blood flow to the tissues deteriorates. Against the background of increased blood pressure, the atherosclerotic plaque cover can burst, which leads to the immediate formation of blood clots, which provoke the development of such serious complications as myocardial infarction, stroke.

Achieving goals with the help of proper nutrition for weight loss is possible only with a disciplined approach of a person to changing eating habits.

contraindications

Approved Products

The list of allowed products against the background of proper nutrition for weight loss is quite wide and diverse, it includes:

Dairy products - low-fat yogurt, cottage cheese, sour cream, kefir.
Vegetables – Almost all vegetables are allowed, including acid-free sauerkraut, they can be taken fresh, boiled, steamed, or steamed.
Low-fat fish (saithe, hake, perch, pike, zander), meat (rabbit, chicken). Chicken is the most common choice, the meat must be skinless and tendonless.
Rigid grain containing a significant proportion of plant fibers (cellulose). These include pearl barley, buckwheat, chopped barley.
Unsweetened fruits and berries - lemon, orange, apple, kiwi, cherries, sweet cherries, mango.
Flour products - stale bread is allowed to be taken from wholemeal rye or wheat flour.
Chicken eggs - 1 piece per day, boiled soft-boiled or an omelet is prepared.
Fats - butter, vegetable oil in a limited amount, mainly as part of other dishes.
Beverages - coffee with milk, tea, fruit, vegetable juices, dried fruit compote, rosehip broth, wheat bran.

Prohibited Products

Prohibited foods when using the right diet for weight loss include:

Broths from meat, including low-fat varieties, and fish, okroshka, beetroot with the addition of mayonnaise, fatty sour cream.
Fresh soft bread, fried pies, pastries or puff pastry products with a high fat content.
Fatty meat and fish varieties, including duck, goose, pork, sturgeon, mackerel.
Smoked products, sausages.
Fat whole milk, sour cream, salty fat hard cheese.
Legumes, which cause bloating, which significantly increases the load on the liver and other organs of the digestive system.
Butter cake, chocolate, confectionery with cream, ice cream.
Pickled vegetables, mushrooms, radish, radish, onion, spinach, sorrel, garlic.
Strong black coffee, carbonated drinks, alcohol, cocoa, grape juice, cold drinks.
Spices, hot sauces with mustard, pepper.

nutritional characteristics

In order to achieve the desired result of a balanced weight loss diet, it is important to pay attention to some of the following nutritional characteristics:

It is important to eat often (at least 5 times a day), but in small portions.
In order to prevent the development of diseases of the stomach and duodenum, it is important that in their lumen there is always a small amount of liquid or low-calorie food, mainly in the form of vegetable fibers.
Compliance with a balanced diet should be long-term, at least 1 month.
Nutritional recommendations with a slight expansion of the menu are recommended for life. This will avoid repeated weight gain, as well as the development of cardiovascular pathology, especially atherosclerosis.
The last meal should be eaten no later than 2 hours before the intended sleep (today there are recommendations to increase the period between dinner and sleep to 3-4 hours).
Achieving the desired result is possible while increasing human motor skills, which leads to higher energy consumption.

Sample menu for the week

Monday

Breakfast - a baked apple, low-fat cottage cheese, weak black tea.
Lunch - Bread, low-fat hard cheese, fresh tomato.
Lunch - cheese soup, stewed chicken breast, fresh cucumber, dried fruit compote.
Snack - fruit jelly, green tea.
Dinner - chicken fillet casserole, cottage cheese and egg whites, green peas, kefir.

Tuesday

Breakfast - stewed chicken egg omelette, toast with low-fat hard cheese, green tea.
Lunch - banana, apple.
Lunch - stewed cabbage, boiled beef, fresh cucumber.
Snack - bread, low-fat cottage cheese, tomato juice.
Dinner - Boiled Clams, Chinese Cabbage Salad, Cucumbers, Green Peas, Egg Whites, Plain Yogurt.

Wednesday

Breakfast - bread, banana, baked apple, weak coffee with skim milk.
Lunch - boiled egg, a piece of ham.
Lunch - vegetable soup boiled in water without meat, salmon, cucumber and tomato salad with natural yogurt.
Snack - cauliflower in batter, fresh orange, tomato juice.
Dinner - steamed chicken breasts, steamed vegetables, sugar-free compote of apples.

Thursday

Breakfast - pancakes with apples and low-fat cottage cheese, fresh raspberries, weak black tea.
Lunch - salad with boiled egg, cucumbers, tomatoes seasoned with low-fat sour cream.
Lunch - baked pollock, seaweed, compote of dried fruits.
Snack - low-fat cottage cheese without sugar, bread.
Dinner - Braised beef, baked zucchini, bok choy, pickles, green peas, soy sauce seasoned with lemon juice.

Friday

Breakfast - oatmeal boiled in skim milk, banana, green tea.
Lunch - fruit salad with apple, kiwi, orange seasoned with low-fat yogurt.
Lunch - vegetable stew, stewed chicken breast, berry compote.
Snack - low-fat cottage cheese, bread, fermented baked milk.
Dinner - boiled mussels, fresh cucumbers, tomatoes, still mineral water.

Saturday

Breakfast - rice porridge boiled in water with raisins and cinnamon, banana.
Lunch - bread, low-fat cottage cheese.
Lunch - vegetable soup, mashed potatoes cooked without oil, stewed chicken cutlets, green tea.
Snack - vegetable casserole, tomato juice.
Dinner - baked zucchini stuffed with chicken breast, cucumber, compote of dried fruits.

Sunday

Breakfast - barley porridge boiled in water with a little butter, an apple.
Lunch - bread, soft-boiled egg, cottage cheese, weak coffee with skim milk.
Lunch - puree soup with low-fat fish, boiled rice without oil, seaweed.
Snack - fruit salad with apples, pears, oranges, kiwi seasoned with low-fat natural yogurt with cinnamon, green tea.
Dinner - squid rings boiled in water, vegetable casserole.

The menu table for 1 month contains the same recommendations, foods and ways of preparation. For a change, it is allowed to include mushrooms in the diet 1 time per week (champignons are best). If the weight decreases (usually after a few months), it is recommended to continue to follow the dietary recommendations. This will be a good prevention of weight gain and the development of cardiovascular diseases in the future.