Weekly diet for weight loss. PP diet: proper nutrition for weight loss

What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.

Diet proper nutrition, in fact, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of the fad for diets is “unfashionable,” and PP (proper nutrition) is presented as a “PP diet for weight loss.”

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of a craze for fast food, semi-finished products, and an abundance of industrially produced sweets, PP helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, the system of proper nutrition, overweight does not accumulate. A decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical stress on the body.

It is quite possible to lose weight on PP if the daily diet provides fewer calories than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce caloric intake.

The best results are found in those who neglect proper nutrition before the diet and are significantly overweight. The system is based on replacing high-calorie foods with low-calorie foods nutritional value healthy products and avoiding snacking. However, PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away by replacing a harmful hamburger with whole trout.

If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The weekly menu contains products that meet the body’s needs, both nutrients oh, and in vitamins and minerals.

The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it should be corrected not with Coca-Cola, but with dairy products.

Replacing foods allows you to saturate your body essential microelements and prevent “breakdowns” from the diet.

Diet "proper nutrition": losing weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and nutrition, however, this diet allows for minor deviations and can be adapted to the needs of a particular person.

PP principles:

  • exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
  • salt restriction;
  • Every day after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
  • dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
  • a fifth of the diet consists of fresh fruits and vegetables;
  • almost completely eliminate fast carbohydrates, replacing them with slow-cooking foods: cereals (not instant), bread (whole grain or wholemeal), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources fast carbohydrates– include in meals in the morning and afternoon;
  • the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied per 1 kg of weight daily;
  • the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
  • carbohydrate meals are distributed for consumption in the first half of the day, protein - in the second;
  • It is recommended to consume only polyunsaturated fats: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. Total volume – 1/5 of the daily ration;
  • meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
  • Potato and pasta dishes are not combined with protein;
  • You should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this promotes better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/ Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves nutritious meals with adherence to principles and exceptions harmful products. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for losing weight for a week

With proper nutrition, the menu for the week for the purpose of losing weight is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Meal/day First meal Second meal Third meal Intermediate (second breakfast, afternoon snack)
Monday Whole grain bread, cheese, vegetables, green tea Boiled meat, steamed vegetables (cauliflower, green beans), rose hip decoction Broccoli baked with cheese, boiled egg, mint tea A glass of kefir
Tuesday Curdled milk, vegetable salad, apple. Chicory drink Puree vegetable soup (without potatoes), baked meat. Still mineral water Boiled salmon, brown rice. Unsweetened fruit drink Fruit
Wednesday Steamed or baked omelette, greens, orange, tea Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice Cottage cheese casserole, unsweetened apple, vegetable juice Kefir
Thursday Vegetable salad, toast with curd cheese, tea Whole grain pasta, vegetable salad, dried fruit compote Fish cutlets, steamed broccoli, tea Apple
Friday Oatmeal without sugar, with butter, apple and cinnamon, fruit juice Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea Boiled turkey, stewed carrots, fruit juice Curdled milk, fermented baked milk
Saturday Baked potatoes stuffed with cottage cheese and herbs, fruit juice Baked fish with boiled rice, green salad with tomatoes, tea Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea Apple
Sunday Toast with egg, cheese and tomatoes, greens, fruit drink Steamed veal, baked potatoes, vegetable salad, tea Steamed omelette with green beans, unsweetened fruit Kefir

Diet adaptation

Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.

How long does a diet last with proper nutrition?

This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides for the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.

Medical dietary restrictions

There is no diet that is suitable and “correct” for everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.

Everyone knows that even after reading a dozen books about losing weight, it can be quite difficult to independently organize daily proper nutrition. Therefore, especially for site visitors, gastroenterologist at the Beauty Park clinic, representative of the newest specialization - dermatogastroenterology, Svetlana Grishchenko has developed diet menu for a week.

This menu details each day - breakfast, lunch and dinner. This dietary diet can be called complete and balanced, because it includes all vital products, and the number of calories so that weight gradually begins to decrease.

Menu for weight loss for a week

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 50 g of fresh or frozen berries; tea or skin without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g cooked buckwheat; a serving of vegetable stew or fresh vegetable salad, seasoned with a tablespoon olive oil.
16.00-17.00
Afternoon snack:
½ cup chopped fruit (pear, apple, nectarine, kiwi)
tea without sugar or water.
19.00
Dinner:

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or kozhe without sugar and milk.
11.00-12.00
Lunch:

1 orange or grapefruit.
14.00-15.00
Dinner:
100 g cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp vegetable oil;
16.00-17.00
Afternoon snack:

19.00
Dinner:

Wednesday (1350 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
11.00-12.00
Lunch:

14.00-15.00
Dinner:
portion vegetable soup(it is allowed to consume any soup cooked in low-fat broth, strictly without meat)
16.00-17.00
Afternoon snack:

19.00
Dinner:
200 g of light cottage cheese casserole without sugar, with cinnamon, cottage cheese should have 0-2% fat content,
a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bed:

Thursday (1570 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:
a sandwich made from a piece (30 g) of Borodino bread with 50 g of low-fat cottage cheese, a pinch of salt, pepper and tomato slices;
19.00
Dinner:
boiled or baked chicken fillet (80g), 300g of oven-stewed vegetables (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml 0.5% milk or kefir.
Before bed:
fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
a piece (30g) of rye bread;
1 boiled egg; green salad leaves 1 cucumber, 1 bell pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:
a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00
Afternoon snack:
2 slices dark chocolate; freshly squeezed orange juice.
19.00
Dinner:
a small portion of boiled chicken or turkey, a salad of fresh vegetables dressed with a spoon of olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g low-fat natural yoghurt.
Dinner:
14.00-15.00
100 g boiled buckwheat, 100 lean beef, 200 g lettuce salad, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00
Afternoon snack:
berry smoothie: grind in a blender a mixture of 100 g of low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00
Dinner:
a small portion of steamed sea bass with boiled vegetables, 1 glass of tomato juice, 1 rye bread, seasoned with low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g of muesli with berries or fruits with 0.5% milk, a medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch:
half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp vegetable oil;
16.00-17.00
Afternoon snack:
100 g of grain cottage cheese (up to 4% fat content);
½ cup chopped fruit.
19.00
Dinner:
a serving of vegetable omelet, 200 g of vegetable salad, seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You should drink it an hour before your meal and no earlier than 30 minutes after your meal.

  1. Proper nutrition for weight loss means certain and constant eating hours.
  2. Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this figure seems too small to you, remember that the results of gradual weight loss last longer than the effect of an express diet.
  3. Reward achievements. When you are on a diet, it is important to encourage your perseverance and willpower every one to two weeks - this strengthens your determination to stick to the end and follow the diet with initial zeal. Give yourself small incentive prizes.
  4. Don't be too hard on yourself. If you overeat chocolate once or don't lose the planned kilogram per week, don't beat yourself up. You just need to find the strength to return to a healthy diet the next day.
  5. Eat often, but in small portions. Try to have enough protein in your weekly diet. You can snack on light, high-fiber foods, such as dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
  6. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Walking for two hours at a moderate pace will burn as many calories as a holiday meal and a glass of wine.
  7. Reduce your portion sizes. Change your usual plate to a smaller one.


The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on proper distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition


The goal of proper nutrition is to:

  • supply human body a sufficient amount of nutrients so that all life systems work normally, the person remains cheerful and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can have a fasting day once a week, but under no circumstances exhaust yourself with hunger.

  • the daily menu brought gastronomic joy and a feeling of fullness;
  • energy balance was maintained (the correct ratio of calories consumed and consumed is necessary - depending on whether you want to lose weight, gain weight, or leave the weight parameter unchanged);
  • slow down the aging process at the cellular level (healthy nutrition differs from “usual” in that good-quality and natural products become a priority - with a complete rejection of various synthetic substitutes);
  • correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating


There are general principles, which underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for the week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle mode - the organs work without stress, easily coping with each successive portion of material.

Regularity

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach adjusts the stomach to timely release digestive enzymes in the right quantities.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. It is a well-known fact that fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

Balance

There must be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are actively involved in sports or undergo a lot of physical activity should not underestimate the amount daily norm calorie consumption.

According to scientists, the daily calorie requirement is:

Only the most useful

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

  • reduce the amount of fried, smoked, pickled foods;
  • preference - stewed and boiled food, as well as steamed;
  • Eat as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! Benefit vegetable fiber unprecedentedly high as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

How to create a healthy menu for the week


Start planning your menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Breakfast

Take any example from the list or modify it:

  • buckwheat, millet, rice, oat, wheat, barley porridge - prepare the dish with low-fat milk or water, season with vegetable oils;
  • a handful of nuts (various varieties, both individually and in the form of mixtures);
  • steamed dried fruits (no more than ½ standard bowl at a time);
  • curdled milk, kefir, whey with berry juice - 1 glass;
  • whole grain bread (110-135 g per meal);
  • low-fat cheese 3-4 slices;
  • a slice of lightly salted fish;
  • vegetable salad with fresh herbs;
  • fruit salad;
  • cottage cheese with low-fat sour cream;
  • yogurt;
  • omelette from 3 chicken or 5 quail eggs.

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

Healthy eating for lunches

  • fresh fruit - apple, pear, a couple of kiwis, citrus fruits (orange, tangerines, ½ pomelo), banana;
  • dark chocolate - no more than 25 g;
  • kefir or yogurt - 1 glass;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the range of dishes.

Lunch on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

  • pasta from durum wheat;
  • low-fat cheese for dressing pasta;
  • vegetarian pizza;
  • vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
  • lean meats (chicken breast, turkey fillet, veal, lean beef);
  • stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
  • soy meat goulash with the addition of low-fat sour cream and flour for gravy;
  • fish boiled or baked in the oven;
  • low-fat lasagna (for example, mushroom, vegetable or mixed);
  • vegetable soup with lean meat (shurpa);
  • legumes stewed in water (lentils, beans, peas);
  • fresh vegetable salads;
  • boiled seafood (squid, shrimp).

Afternoons

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

  • natural juice from vegetables, fruits or berries - 1 glass;
  • a handful of steamed dried fruits;
  • cottage cheese with jam;
  • sweet yogurt;
  • buckwheat, rye or rice bread 2-3 pcs.;
  • low-fat cottage cheese with fresh chopped herbs;
  • some fruits (grapes, plums, apricots, peaches);
  • unroasted nuts.

Dinners

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

  • cottage cheese casseroles, cheesecakes;
  • vegetable casseroles with low-fat cheese in the oven;
  • vegetable salads, possibly with the addition of seafood;
  • a little boiled chicken white meat or a piece of steamed fish;
  • light omelette of 2 chicken eggs with vegetables;
  • chopped fresh herbs;
  • olives, olives;
  • boiled or steamed brown rice;
  • pancakes made from vegetables, sometimes with mushrooms;
  • kefir, yogurt - 1 glass;
    a couple of slices of black bread.

Menu for one week for a girl


Here is a good example of a balanced diet for a week for girls and young women. This category is most concerned about their diet, since it most directly affects their appearance.

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters clean water per day.

Monday

  • cocoa with sugar and milk - 1 glass;
  • unsweetened cheesecakes or cottage cheese casserole;
  • dried fruits - 1 handful.

Lunch:

  • fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
  • whipped cream 100 g;
  • black tea with honey - 1 glass.
  • seafood soup with vegetables;
  • boiled brown rice;
  • a piece of fish, steamed or baked in foil;
  • sweet corn 2-4 tbsp. l.;
  • you can drink ½ glass of dry wine.
  • oatmeal cookies or light biscuit with added bran;
  • fruit juice (oranges, tangerines, kiwi, pineapple, etc.).
  • vegetable salad;
  • a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
  • tea from currant leaves with honey.

Tuesday

  • milk porridge - millet or rice;
  • a cup of coffee;
  • bran bread;
  • 2-4 slices of low-fat cheese.

Lunch:

  • citrus juice;
  • crackers or large grain cookies;
  • sweet cottage cheese or yogurt.
  • thick borscht with meat broth;
  • sour cream for dressing 1 tsp. or tbsp. spoon;
  • potatoes stewed with meat;
  • vegetable mixture (green peas with onions or olives with bell pepper);
  • rye bread;
  • a glass of any tea.
  • dried fruits with nuts;
  • cocoa with low-fat milk (you can do it without sugar, as dried fruits will provide enough sweetness).
  • light meat salad (vegetables, some boiled white chicken, chopped herbs);
  • green tea with honey.

Wednesday

  • coffee or tea - 1 glass;
  • fruit and cottage cheese casserole;
  • buckwheat bread with jam.

Lunch:

  • dried fruits;
  • sweet curd.
  • stew;
  • side dish of vegetables or legumes;
  • green salad;
  • rye bread;
  • tea or fruit juice.
  • tomato juice;
  • 1-2 crispy slices;
  • 3-4 slices of cheese.
  • a piece of steamed fish;
  • stewed cauliflower and cabbage with tomatoes;
  • brown or red rice;
  • lemon balm tea with oregano.

Thursday

  • boiled buckwheat with mushrooms;
  • cheese 3-4 slices;
  • tea with milk;
  • crackers.

Lunch:

  • yogurt with fat content no higher than 6-11%;
  • fresh fruits (banana, pear or apple, kiwi or grapes);
  • green tea.
  • rye bread;
  • vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
  • a piece of turkey baked in foil;
  • cocoa with low-fat milk and honey.
  • berry compote;
  • light sponge cake or oatmeal cookies.
  • low-fat cottage cheese with herbs;
  • a glass of cocoa or tea;
  • a handful of dried fruits.

Friday

  • oatmeal with milk;
  • fruit salad (banana, apple, nuts, tangerine, kiwi);
  • a cup of coffee;
  • a handful of nuts.

Lunch:

  • 20 g dark chocolate;
  • green tea;
  • yogurt.
  • pea soup with chicken giblets;
  • mashed potatoes;
  • chicken or rabbit cutlet;
  • greens, any vegetable salad;
  • tomato juice.
  • cheese 2-3 slices;
  • dried fruit compote;
  • crispy crackers 2-3 pcs.
  • steamed fish;
  • stewed vegetables;
  • kefir or yogurt;
  • black bread.

Saturday

  • omelette with mushrooms;
  • bran or black bread;
  • fresh sliced ​​vegetables (tomatoes, bell peppers);
  • cocoa with milk or coffee with honey.

Lunch:

  • sweet curd;
  • fresh berries;
  • kefir or yogurt.
  • fish soup;
  • boiled brown or red rice;
  • fresh vegetable salad;
  • biscuit or marshmallow (1 pc.);
  • fresh fruit juice;
  • oatmeal cookies 2-3 pcs.
  • steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
  • boiled pasta made from durum flour;
  • a piece of lean meat or light steamed fish;
  • green tea.

Sunday

  • oatmeal, millet or barley, boiled in low-fat milk;
  • fresh berries;
  • kefir or yogurt;
  • a cup of coffee.

Lunch:

  • dark chocolate 20-25 g;
  • crispy slices 2 pcs.;
  • uncooked coarse bun;
  • fruit juice.
  • chicken soup;
  • vegetables stewed with garlic;
  • hard cheese 2-3 slices;
  • tomato juice.
  • a handful of nuts;
  • fruit salad;
  • whipped cream with jam or berry syrup;
  • stewed fish;
  • fresh vegetables in the form of salad or sliced;
  • brown rice or pasta made from coarse flour;
  • herbal tea (mint, oregano, thyme).

No matter how carefully compiled your menu is, remember about additional measures to improve your health: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, monitor weight and other vital indicators. If you feel better, then you are moving in the right direction.

You may also be interested

The food delivery market in Moscow has gone so far that now numerous services can satisfy any client’s needs. Delivery of products from a farmer's market or from a supermarket, ready-made kits for preparing home dinners, mobile applications for receiving dishes from any restaurant - this will not surprise anyone today.

Now marketers have taken on dietary nutrition. Fortunately, the fashion for supposedly “healthy” detoxification courses using fruit and vegetable smoothies has passed. Restaurant food still contains too much sugar, cholesterol and calories. The latest trend is proper nutrition, which, as you know, should be different for everyone. The delivery of a ready-made diet is developed specifically for the client’s needs: for weight loss or maintaining fitness, with a reduced sugar or fat content, without gluten or any other allergen. For some, not going shopping and not standing at the stove is a dream, but for business people who want to eat healthy, it is a vital necessity.

We have selected five similar food delivery services that, in our opinion, are worthy of your attention.

Just Food

The service was created by three friends: Yaroslav Kachanov, Sergei Korolev and Nikita Kastov. The kitchen is overseen by Nikita, a representative of healthy eating in the restaurant business (he worked at Goodman and Fish House in Moscow). Everything is strict with him: he does not use sweeteners, spices and oil, does not add salt (but adds salt separately) and does not fry, cooks porridge in water, and includes a menu for the diet, where each dish is listed according to the amount of KBJU (calories, proteins, fats) and carbohydrates). The undeniable advantages include punctual delivery (starting from 6 am), the presence of soups on the menu and the use of convenient environmentally friendly biodegradable containers.

At Just Food, the cost of a day of healthy eating starts from RUB 1,090. (5-6 meals) – this is one of the most low prices on the market. Minus - no one promises that it will be tasty. True, if you don’t like buckwheat, oatmeal and cottage cheese, proper nutrition in any case will be a test of strength.

Just for you

Just for you positions itself as a “haute cuisine” service, which was developed by the best European chefs and promises to be not only healthy, but also truly delicious. The luxury balanced nutrition project was created in 2006 in Moscow by Dr. Irina Pochitaeva and restaurateur Arkady Novikov, and its uniqueness lies in the combination of medical knowledge and modern methods cooking. Programs are offered for weight loss, cleansing the body, for lactating and pregnant women, a hypocholesterol diet, an individual diet developed by a nutritionist, and even “food for private aviation” (an exclusive offer for those who prefer flying on private jets). A varied and delicious menu, exclusively organic products, laboratory control, thoughtful service, timely delivery, individual approach– all this is promised in Just for you. Pros: airtight containers that can be reheated in the oven or microwave, and combi oven cooking. The most gourmet, but also the most expensive option (one day of food costs from 6,500 rubles).

Easy Meal

Having lost weight from 110 to 80 kg, entrepreneur Vadim Malkin in 2012, together with his consulting business partner Yuri Samokhin, launched a healthy food service with home delivery. Easy Meal is a healthy meal delivered for those who, for some reason, need to follow a proper diet. Programs offered: “Weight loss”, “Balance”, “Anti-stress”, “ Sports nutrition”, “Fasting and vegetarianism”, “School breakfast”, as well as specialized ones, that is, menus for medical reasons (for diseases of the gastrointestinal tract, liver and pancreas, obesity and diseases of the cardiovascular system or increased excitability of the nervous system). The founders of the service position it as smart premium: when premium quality is ensured mainly due to the “smart” organization of the process, and not high prices. They advocate a scientific approach and the formation of constant healthy eating habits and are against diets as such.

Eating healthy can be a hassle for working people: according to statistics, food shopping and preparing healthy food takes up to 9 hours a week – that’s almost a whole working day. The advantages of the service include the use of “restaurant” products and delicacies, but the disadvantages are plastic containers in huge quantities. A day of nutrition from Easy Meal will cost from 2,600 rubles.

Eat and train

Eat and train is an economical option for delivering diets with a sports focus. The service was created in 2013 by Kristina Vorobyova, all diets are calculated by Vladimir Sudarev, a nutritionist at the Federal State Budgetary Institution “Research Institute of Nutrition” - they, in their words, are “in the subject of sports” and know what those who lead need healthy image life. The company cooperates with professional sports organizations such as World of Boxing, Fight Nights, Klokov&BazaTeam, helping athletes “make weight” for competitions. On the site you can choose a set for weight loss, weight maintenance or gain muscle mass, and you can choose the serving size based on your personal parameters: XS, S, M, L, XL, XXL (there is a weight and calorie calculator for this).

The advantage of the service is a good balance between price and quality: the cost of one day of food will be from 1000 rubles, while in addition to the classic chicken breast, buckwheat and cottage cheese for proper nutrition, the diet includes (although not always) red fish, seafood, beef, fruit , vegetables, exotic cereals and homemade sauces.

Dietary nutrition helps not only to lose excess weight. but also saturate the body with essential vitamins and microelements. You can implement such a diet at home, since the recipes use simple products, and even the lazy can do the cooking technology.

The main rules of dietary nutrition:

  1. 1. Drink water - regular purified or mineral water without gas - at least 2 liters per day.
  2. 2. Eat a lot of fresh vegetables, herbs (3-4 servings per day) and fruits (2-3 servings per day).
  3. 3. Avoid red meat.
  4. 4. Poultry meat should be consumed without skin.
  5. 5. Include in the diet healthy fats- fatty fish, nuts, seeds, avocados, vegetable oils cold pressed.
  6. 6. Consume fermented milk products with minimal fat content.
  7. 7. Do not eat more than 2 yolks per day, the number of whites is not limited.
  8. 8. Avoid frying in oils for cooking.
  9. 9. Eat 5 times a day at the same time - 3 main meals and 2 snacks.
  10. 10. Control the number of calories consumed - roughly calculate using a special formula.
  11. 11. It is advisable to eat cereals, sweet fruits and vegetables in the first half of the day; after lunch you should eat proteins and low-calorie vegetables.
  12. 12. It is advisable to give up salt - this promotes weight loss by getting rid of excess water.

These rules are universal: they are suitable for both women and men of different ages. Already a month after following them, you can lose from 3 to 6 kg, depending on the person’s initial data.

The diet for drying the body provides for the distribution of consumed proteins, fats and carbohydrates as follows:

  • proteins: 60% - they should be present in all meals;
  • fat - 20% - it is recommended to drink a teaspoon of flaxseed oil on an empty stomach, other sources of healthy fats should be evenly distributed across all meals;
  • carbohydrates: 20% - they should be consumed during breakfast and the first snack.


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