What To Eat To Lose Weight : Nutrition menu for week

Diets provide only a temporary effect. To be slim always, you need to adhere to proper nutrition. How to start and what to eat for women, men, teenagers and people over 40 years old.

Improper nutrition – the main cause of the appearance of extra pounds. Why the problem of excess weight remains relevant today? There are several reasons. First, the pace of life, which often deprives a person of the ability to eat balanced. Secondly, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation learns from the mistakes of predecessors, making the choice in favor of healthy food. The popularity of convenience foods, various snacks and pastries is still quite high. Thirdly, catering. Lack of diet leads not only to the appearance of excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

proper nutrition

Any diet is designed for a short period, after which, in order to preserve the achieved result, it is recommended to switch to a balanced healthy diet. Proper nutrition does not at all imply a categorical rejection of your favorite, but not beneficial to the body food – for example, from shortbread or boiled condensed milk. However, there is a restriction and strict control of the consumption of such products. Proper nutrition is something that should be followed throughout life, if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight on proper nutrition, but are determined to be determined – first create a menu.

How to make a menu for the week

An individual healthy menu will help you learn to eat at a certain time. After all, regular meals are the key to food discipline. In drawing up the menu, be guided by your usual day regimen. If you are a “lark” (wake up at 6:00, and go to bed at 21:00), follow this principle of nutrition:

  • breakfast: 7:00;
  • second breakfast: 10:00;
  • lunch: 13:00;
  • afternoon snack: 16:00;
  • dinner: 19:00

If you are a night owl (you wake up at 9:00, and fall asleep at 00:00), learn to eat at such a time:

  • breakfast: 10:00;
  • lunch: 13:00;
  • lunch: 15:00;
  • afternoon tea: 5:00 p.m .;
  • dinner: 20:00

Distribute the time of meals, depending on the mode. But do not forget that breakfast should be an hour after waking up (after you got up – drink 250 ml of non-carbonated water at room temperature), between meals should take 2-3 hours, and dinner should be no later than two hours before sleep.

Remember: for weight loss, it is important to keep track of calorie content eaten. Record everything that you have eaten, without missing anything, even if it is a sip of fruit juice or mint candy without sugar. It develops the habit of being attentive to what and how much you eat and being able to stop on time.

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Planning a menu for the week for weight loss, follow these recommendations:

  1. Make a separate list of products you want to add and distribute them by day. For example, for chicken and for fish it is better to choose different days.
  2. Remember that, firstly, breakfast should not be missed, and secondly, it should be nourishing and balanced: 50% of the total daily ration should belong to carbohydrates, 30% to proteins and 20% to fats.
  3. For dinner, eat proteins: cottage cheese (5-9% fat), baked, boiled chicken meat or fish (hake, pollock, salmon).
  4. Do not forget about the snacks between main meals. Eat fresh fruits (if bananas are no more than one for one snack, if grapes are not more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts – not more than 50 g for one snack). Snacks also fix.
  5. Consider your level of physical activity. So, if you have a difficult mental (important report, exam) or physical work (for example, a lot of moving around the city) – you should not make a meager diet for this day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, have a good breakfast.
  6. Drink pure water without gas and green tea. Water speeds up the metabolism and cleanses the digestive tract, and teas contain antioxidants necessary for the body and, moreover, well reduce appetite.
  7. If you drink high-calorie coffee drinks (latte, mocha, cappuccino, etc.) – try to drink them in the morning (until 14:00).
  8. Daily calorie drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, in drawing up the menu, avoid the following errors:

  • Sweet and flour: if you do not want to completely exclude confectionery and flour products, give them a minimum in the diet: such products do not carry the benefits, but they can prevent weight loss. Especially to get carried away and break the permissible rate is very easy.
  • Heat treatment of food: try to eat as little fried as possible. Do not eat a lot of boiled, consume more greens, fresh vegetables and fruits.
  • Dinner: it should be light, and the portion – small. If you are cooking fish or meat for dinner, bake, boil or stew better. For example, cook 200 g of baked chicken breast or boiled shrimp + 1 cucumber.
  • Alcohol: be extremely careful with it. Firstly, it is high in calories, and secondly – it stimulates the appetite.
  • Water during meals: drink neither water nor any other liquid during meals, and also earlier than 20 minutes before meals and less than 30 minutes after. The fluid dilutes the gastric juice, as a result of which the digestion process may be disturbed.
  • Salt, seasonings and sauces: add them, but very moderately, as salt retains fluid in the body, and seasonings (especially those containing the flavor enhancer monosodium glutamate) stimulate the appetite. It is better to cook sauces yourself, based on low-calorie ingredients.
  • Try not to skip meals. If you can not eat fully – carry a bag of nuts (50 g) with you in your purse, water with honey and lemon (1 teaspoon of honey per 0.5 l of water + lemon is not your discretion). This will not allow the appetite to rage, which can provoke overeating.

Menu for the week

food menu for the week

Going to the grocery, take with you a list and the amount of money that corresponds to the planned purchase. So you will resist the temptation to buy harmful goodies “goodbye” before switching to the correct healthy diet. Remember that you need to start not as soon as Monday, but as soon as possible. After all, a beautiful figure will give you lightness and self-confidence, which means that many different possibilities will open to you.

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Day 1

Breakfast: 200 g of rice porridge on water with 1 teaspoon of butter, 1 apple, coffee without sugar.

Second breakfast: 1 toast (25 g), 1 boiled chicken egg, 1 fresh cucumber.

Lunch: 200 g of baked hake, 150 g of lettuce (Chinese cabbage + cucumbers + green peas + olive oil).

Lunch: 100 g of cottage cheese (5% fat), 1 apple, green tea with lemon.

Dinner: 200 g of any stewed vegetables, 100 g of baked chicken breast.

Day 2

Breakfast: 1 sandwich (20 g of rye bread + low-fat cottage cheese + 10 g of any hard cheese), 1 banana, coffee or tea without sugar.

Second breakfast: 70 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Lunch: 200 g of chicken broth, salad (Chinese cabbage + cucumbers + tomatoes + carrots + lemon juice).

Tea time: 1 apple, 1 kiwi, mint tea.

Supper: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

Breakfast: 150 g of oatmeal on the water + 2 teaspoons of honey, 1 banana, coffee without sugar.

The second breakfast: 50 g of walnuts, 1 apple, green tea with lemon.

Lunch: 200 g of boiled brown rice, 150 g of any stewed vegetables.

Lunch: 150 g of cottage cheese and banana casserole (cottage cheese + bananas + semolina + low-fat yogurt), green tea.

Dinner: 200 g of boiled shrimps, 2 cucumbers, 1 tomato.

Day 4

Breakfast: porridge with milk (1.5% fat), 100 g of strawberries or raspberries.

Second breakfast: 100 g of natural yogurt (up to 5% fat) + 1 teaspoon honey, natural coffee without sugar.

Lunch: 250 baked hake, 150 g sauerkraut.

Safe, 200 g salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of baked chicken breast with parmesan (30 g), 2 cucumbers.

Day 5

Breakfast: 200 g of mashed potatoes + 1 teaspoon of butter, 1 boiled egg, 1 cucumber.

Second breakfast: 2 kiwi, green tea.

Dinner: 250 grams of rice soup with mushrooms, 1 toast (20 grams) + 10 grams of any hard cheese.

Lunch: 150 g of cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked pollock, 100 g of seaweed.

Day 6

Breakfast: scrambled eggs (2 eggs + 150 ml of milk 3.2% fat), coffee without sugar.

The second breakfast: 1 banana, 1 orange.

Lunch: 200 g of baked potatoes, 100 g of baked champignons, 70 g of baked chicken fillet.

Lunch: 200 ml of yogurt, 1 apple.

Dinner: 150 g of cottage cheese (5-6% fat) without sugar, 2 apples baked with cinnamon.

Day 7

Breakfast: barley porridge on water + 0.5 teaspoon butter, tea.

The second breakfast: 1 banana, 1 kiwi.

Lunch: 250 g of vegetable casserole (from any vegetables), 100 g of boiled chicken fillet.

Snack: 150 g of boiled shrimp, 200 ml of tomato juice.

Dinner: 150 g of steamed fish cutlets, 100 g of boiled brown rice, 200 ml of tomato juice.

For family

family at the table

A weekly menu for the family should be based on the following factors:

  1. The age of each family member.
  2. The level of physical activity. For example, if you have a sedentary job, you better abandon butter and fatty meats. A man who is engaged in hard physical work (for example, works at a construction site) will need much more calories than you do.
  3. Individual features: if your child suffers with gastritis, then for breakfast he should cook oatmeal with milk (2.5% fat) with a banana. The combination of oatmeal and banana has an anti-inflammatory effect on the gastric mucosa.
  4. Breakfast should be complete for each family member.
  5. After eating it is important to feel satiated, but not glut.
  6. Try to keep food freshly prepared. This is especially true for salads.

If your family consists of two, three, four or more people, then the amount of food must be multiplied – in accordance with the needs – by each family member. For example, if your family has two adults under the age of 40, one teenager is 15 years old, and an older person is 70 years old – when cooking, for example, dinner, you will need 800 g of chicken fillet or breast (200 g for each). These calculations are approximate, since the need for the amount of food for each family member may differ significantly.

For men

man eats properly

Depending on the level of physical activity, a man should consume 3000 – 3500 calories per day.

Day 1

Breakfast: scrambled eggs (3 chicken eggs) + 25 g of bacon + 2 toasts (25 g each) + 15 g of jam + sweet coffee or tea.

Second breakfast: a sandwich (20 g bread + 10 g butter + 15 g solid cheese + 10 g ham), 2 tomatoes.

Lunch: 300 grams of soup with ground beef meatballs, 20 grams of any bread, 200 grams of buckwheat porridge on the water + 1 teaspoon of butter, 150 g of chicken cutlets.

Snack: 3 baked apples, 100 g of cottage cheese (9% fat) + 1 teaspoon of honey.

Dinner: 250 g of baked potatoes, 150 g of baked chicken fillet.

Day 2

Breakfast: 200 g of rice porridge with milk (2.5% fat), 1 toast (25 g) with jam, tea.

Second breakfast: 150 g of salad (chicken fillet + tomatoes + cucumbers + Chinese cabbage + sour cream 15% fat).

Lunch: 300 grams of borscht, 200 grams of mashed potatoes + 1 teaspoon of butter, 50 grams of baked turkey fillet.

Lunch: 200 g sweet curd mass (curd 5-7%) with raisins and dried apricots (optional), 200 ml of ryazhenka (4-5% fat).

Dinner: 250 g of vegetable casserole (from any vegetables), 150 g of cutlets (from fish mince) steamed.

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat), 1 sandwich (20 g of bread + 10 g of butter, 15 g of hard cheese or cheese), coffee or tea.

Second breakfast: 150 g of cottage cheese and banana casserole.

Lunch: 250 g fish soup, 25 g rye bread, 200 g baked potatoes, 100 g stewed chicken fillet.

Lunch: 150 g of lettuce (Chinese cabbage + cucumbers + olive oil + lemon juice), 20 g of rye bread.

Dinner: 200 g of mashed potatoes + 1 tsp of butter, 150 g of boiled shrimps, 100 g of lettuce (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: scrambled eggs (3 eggs + 150 ml of milk 3.2% fat), a sandwich (20 g bread + 10 g butter + 15 g solid cheese).

The second breakfast: 2 bananas, 1 apple, 150 ml of kefir (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 teaspoon of butter, 50 g of beef stew, 100 g of lettuce (Chinese cabbage + cucumbers + tomatoes + olive oil).

Lunch: 100 g of cottage cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge in water + 0.5 tsp of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 g of sweet oatmeal with milk (3.2% fat), 20 g of hard cheese, 1 apple, coffee or tea.

Second breakfast: 100 g of natural yogurt (3-5% fat) + 20 g dried apricots + 20 g prunes.

Dinner: 250 g of borscht, 200 g of vegetable casserole, 100 g of baked hake.

Safe, 200 g salad (tomatoes + cucumbers + sour cream 15% fat).

Dinner: 200 g of rice porridge on the water + 1 teaspoon of butter, 100 g of stewed turkey fillet.

Day 6

Breakfast: 200 g of cottage cheese and banana casserole, 1 apple, coffee or tea with milk (2.5% fat).

Second breakfast: 200 g of fruit salad (bananas, apples, pears, oranges, kiwi + natural yoghurt + 1 tablespoon of honey).

Lunch: 300 grams of soup with noodles, 150 grams of buckwheat porridge in water, 150 grams of salad (Chinese cabbage + cucumbers + olive oil).

Lunch: 100 g sponge cake, ryazhenka 250 ml (3-4% fat).

Dinner: 250 grams of vegetable casserole, 150 grams of cod stew, 200 ml of tomato juice.

Day 7

Breakfast: 2 toasts (30 g each) + 15 g jam, 30 g cheese (no more than 50% fat), 1 boiled egg, coffee with milk (2.5% fat) or tea.

Second breakfast: 100 g of cottage cheese (9% fat) + 1 tsp of honey, 1 banana.

Lunch: 300 grams of borscht, 200 grams of baked cod, 100 grams of salad (Chinese cabbage + cucumbers + olive oil).

Lunch: 3 baked apples, 1 loaf + 1 teaspoon of jam, 250 ml of ryazhenka (3-4% fat).

Dinner: 200 g of vegetable casserole, 100 g of baked hake, 2 cucumbers, 1 tomato.

For women

proper nutrition for women

For even weight loss and keeping fit, women should feed on this model.

Day 1

Breakfast: 200 g of oatmeal on water with a grated apple + 1 teaspoon of honey + 50 g of cottage cheese (9% fat), tea or coffee.

Second breakfast: 100 g of cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green peas + sour cream 15% fat).

Snack: 1 banana, 50 g of almonds.

Dinner: 200 g of boiled shrimps, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 1 toast (25g), 1 tomato.

The second breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup, 100 g of chicken cutlets for a couple, 100 g of boiled brown rice in water, without oil.

Lunch: 200 grams of lettuce (Chinese cabbage + cucumbers + tomatoes + natural yogurt).

Dinner: 200 g of boiled mussels, 150 g of vegetable casserole, green tea.

Day 3

Breakfast: 150 g of cottage cheese and banana casserole + 20 g of dried apricots, 1 banana, coffee with milk (2.5% fat).

Second breakfast: 100 g of natural yoghurt (3-4% fat) + 1 teaspoon honey, 1 banana.

Lunch: 250 grams of soup with meatballs from minced chicken, 150 grams of vegetable stew (potatoes + cabbage + carrots + onions), 50 grams of stewed chicken fillet.

Lunch: 2 bread + 10 g of jam, 1 apple, 250 ml of kefir (2.5% fat).

Dinner: 200 g of baked chicken breast, 100 g of salad (cucumbers + tomatoes + sour cream 15% fat), 1 rice loaf.

Day 4

Breakfast: 2 baked cheesecakes (25 g each), 1 banana, 100 g cottage cheese (5% fat), tea.

Second breakfast: 2 apples, 2 kiwis.

Lunch: 250 g soup, 200 g boiled mussels, 2 cucumbers.

Lunch: 100 g of cottage cheese (9% fat) + 20 g of walnuts + 1 teaspoon of honey.

Dinner: 200 g of baked pollock, 1 loaf, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 g of rice porridge with milk (2.5% fat), 20 g of hard cheese, 1 apple, green tea.

Second breakfast: 3 baked apples, 250 ml of kefir (2.5% fat).

Dinner: 250 g of borscht, 70 g of boiled chicken fillet, 100 g of salad (Chinese cabbage + cucumbers + olive oil).

Lunch: 100 g of cottage cheese (5-7% fat) + 1 banana.

Dinner: 150 g boiled potatoes, 100 g boiled mussels, 2 fresh cucumbers, 1 tomato.

Day 6

Breakfast: 100 g of cottage cheese (9% fat) + 1 tsp of honey, 1 toast (25 g), coffee.

Second breakfast: 50 g sponge cake, 1 apple.

Lunch: 250 g of buckwheat soup in chicken broth, 150 g of barley porridge, 50 g of beef stew.

Lunch: 3 baked apples, ryazhenka 250 ml (3-4% fat).

Dinner: 100 g boiled chicken fillet, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g buckwheat cereal, 1 chicken steak (30 g), 1 boiled egg.

The second breakfast: 1 apple, 1 orange.

Dinner: 200 g of mushroom soup, 100 g of baked chicken breast, 2 cucumbers.

Lunch: 2 breads, 50 g of cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g of baked turkey fillet, 150 g vinaigrette, 0.5 grapefruit.

For teens

teenager eats watermelon

Since the body of a teenager develops, rigid diets and fasting days are contraindicated to him. A teenager should eat a balanced diet, consuming all the necessary vitamins and trace elements.

  • If the child is inclined to be overweight, high-calorie foods should be limited.
  • A teenager needs to have a full breakfast (it can be cereal with milk of 2.5% fat, omelets or cottage cheese with fruit), as this activates metabolic processes and prevents diseases of the gastrointestinal tract (for example, gastritis).
  • 50% of the diet should belong to carbohydrates, 30% – proteins and 20% – fats.
  • Do not overeat. During puberty, both an increase in appetite and a decrease in it is possible. The ideal solution would be split meals 5-6 times a day.
  • Sweets, fast food and flour are best eaten in the morning, but not more often than three times a week.
  • Sweet tooth, harmful sweets should be replaced with healthy ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallow, fruit jelly in the menu.
  • Calorie menu depends on the physical activity of a teenager.
  • Girls should consume no more than 2,400 kcal per day, and boys should not consume more than 2800 kcal per day.

Menu

As a snack between meals, you can eat fresh fruits, vegetables, nuts (without salt). Drink kefir, natural yogurt without sugar or ryazhenka (no more than 3% fat).

Day 1

Breakfast: 200 g sweet oatmeal with milk (2.5% fat) + 50 g marmalade, tea.

The second breakfast: 1 banana, 1 apple.

Dinner: 250 grams of buckwheat soup in chicken broth, 150 grams of baked chicken fillet, 100 grams of mushroom stew.

Lunch: 200 g of cottage cheese casserole (cottage cheese + raisins + sour cream 15% fat).

Dinner: 200 g of baked hake, 150 g of lettuce (fresh cucumbers + tomatoes + any greens + olive oil).

Day 2

Breakfast: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 50 g of marshmallow, tea.

The second breakfast: 1 orange, 1 banana.

Lunch: 250 grams of rice soup with meatballs in chicken broth, 150 grams of salad (tomatoes + cucumbers + chicken fillet + sour cream 15% fat).

Lunch: 200 g of fruit salad (bananas + apples + kiwi + oranges + natural yoghurt + 1 tablespoon of honey), tea.

Dinner: 200 g of boiled shrimp, 150 g of rice porridge on water with 1 teaspoon of butter, 2 cucumbers.

Day 3

Breakfast: an omelette of two eggs and 150 ml of milk (2.5% fat), 30 g of any hard cheese, one toast (25 g) with jam, tea.

The second breakfast: orange, natural yogurt.

Dinner: 250 grams of borscht, 50 grams of chicken liver stew.

Snack: toast (25 g), 100 g of cottage cheese (9% fat) with 1 teaspoon of honey.

Dinner: fish cakes (200 g), 150 g of buckwheat porridge in water with 1 teaspoon of butter.

Day 4

Breakfast: 200 g barley porridge on water with 1 teaspoon of butter, 1 apple, tea.

Second breakfast: 1 banana, 200 g of any berries.

Lunch: 250 g of soup, 200 g of lettuce (Chinese cabbage + cucumbers + sour cream 15% fat).

Lunch: 150 g of fruit and milk jelly (fat content of milk should not exceed 3.5%).

Dinner: 150 baked potatoes, 150 g of boiled mussels.

Day 5

Breakfast: 100 g sponge cake, 1 banana, tea.

Second breakfast: 2 apples, natural yogurt without sugar (you can add 1 teaspoon of honey).

Dinner: 200 grams of vegetable casserole, 150 grams of baked chicken breast.

Lunch: 100 g of cottage cheese (9% fat), 1 orange, 250 ml of natural fruit juice.

Dinner: 150 g of buckwheat porridge on water with 1 teaspoon of butter, 200 g of baked pollock.

Day 6

Breakfast: 2 boiled eggs, 200 g of oatmeal with milk (2.5% fat).

Second breakfast: 70 g of marshmallow, tea or 200 ml of fruit juice.

Dinner: 250 g of mushroom soup, 150 g of baked hake.

Lunch: 150 g of natural yogurt (no more than 6% fat), 1 banana.

Dinner: 200 g of baked chicken breast, 150 g of buckwheat porridge on water with 1 teaspoon of butter.

Day 7

Breakfast: 2 toasts (25 g each) with nut-chocolate paste, 1 apple, tea.

Second breakfast: 100 g of cottage cheese (5% fat) + 20 g of raisins + 20 g of dried apricots.

Lunch: 200 grams of soup with meatballs, 200 grams of salad (Chinese cabbage + tomatoes + cucumbers + sour cream 15% fat).

Lunch: 200 g of fruit salad (bananas + oranges + apples + strawberries + natural yoghurt + 1 tsp of honey).

Dinner: 200 g of boiled shrimp, 100 g of seaweed.

For kids

children eat apples
  • Chicken, turkey, lean veal, beef must be in the diet of the child.
  • Sausages, sausages and sausages are strongly recommended to be excluded from the children’s menu.
  • Children need to eat low-fat fish (1-3 times a week): pike perch, hake, pollock, cod. It contains iodine, which is necessary for mental activity.
  • The presence of natural dairy products (milk, cottage cheese, kefir, ryazhenka, natural yogurt) is obligatory, as they contain calcium, phosphorus, vitamin B2 necessary for growth.
  • Fresh fruits and vegetables are an integral part of the children’s menu. It is better to add natural vegetable oil to salads.
  • Children of preschool and school (1 – 2 class) should consume 280 g of carbohydrates, 70 g of proteins, 70 g of fat daily.
  • The child must have breakfast: 25% of daily calories should be breakfast, 40% – lunch, 15% – afternoon snack and 20% – dinner.
  • The daily caloric intake of children aged 7–10 should be 2400 kcal. Children aged 11 – 13 years should consume: boys – 2300-2600 kcal, girls – 2100 – 2400 kcal.
  • A child involved in sports should consume 300-400 kcal more than their peers.

Menu

Day 1

Breakfast: bread (20 g) with butter (10 g) + hard cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Dinner: 200 grams of soup with meatballs, 150 grams of mashed potatoes, 50 grams of boiled hake.

Lunch: 100 g sweet curd (9% fat) with raisins (15 g), 1 banana.

Dinner: 150 g of buckwheat porridge on water + 0.5 tsp of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 g of oatmeal with milk (any fat) + 1 banana, 15 g of hard cheese, tea.

Lunch: 200 grams of borscht, 100 grams of any stewed vegetables, 100 grams of baked chicken fillet.

Snack: 1 bun with poppy seeds (60 g), 200 ml of kefir (any fat).

Dinner: 200 g of vegetable casserole (from any vegetables), 100 g of cod stew.

Day 3

Breakfast: 150 g of cottage cheese (9% fat) + 2 teaspoons of honey or 20 g of raisins, 1 banana, tea.

Lunch: 200 grams of rice soup in chicken broth, 100 grams of boiled chicken breast, 100 grams of salad (tomatoes + cucumbers + sour cream 15% fat).

Lunch: 150 g of fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon of honey), tea.

Dinner: 150 grams of rice porridge on the water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g of buckwheat porridge in the water + 1 teaspoon of butter, 50 g of boiled chicken breast, tea.

Dinner: 200 grams of soup with noodles, 100 grams of baked pollock, 1 cucumber.

Lunch: 150 g of cottage cheese and banana casserole, 200 ml of ryazhenka (4-5% fat).

Dinner: 150 g of mashed potatoes + 0.5 tsp of butter, 70 g of baked chicken breast, 100 g of lettuce (cucumbers, tomatoes + sour cream, 15% fat).

Day 5

Breakfast: scrambled eggs (2 eggs + 100 ml of milk of any fat), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on the water + 1 teaspoon of butter, 50 g of baked beef.

Lunch: 70 g of oatmeal cookies, 200 ml of milk (3.2% fat).

Dinner: 200 g of vegetable casserole + 100 g of stewed cod.

Day 6

Breakfast: 150 g of sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Dinner: 150 grams of buckwheat soup in chicken broth, 100 grams of mashed potatoes, 100 grams of chicken cutlets, steamed.

Safe,: 100 g milk-fruit jelly, tea.

Dinner: 150 g of barley porridge on water + 0.5 tsp of butter, 100 g of baked turkey fillet.

Day 7

Breakfast: 1 bun with jam (80 g), 100 g of cottage cheese (9% fat), tea.

Lunch: 150 g barley porridge on water + 1 teaspoon of butter, 100 g of baked pollock, 100 g of lettuce (Chinese cabbage + cucumbers + tomatoes + sour cream with 15% fat).

Lunch: 150 g sweet curd mass (cottage cheese 9% fat + 20 g raisins + 10 g dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 100 g of baked pollock, 1 cucumber.

After 40 years

elderly couple making dinner
  • After forty years, the body becomes more vulnerable to the effects of various adverse factors. Unhealthy diet is extremely negative for the cardiovascular, endocrine and nervous systems. So, malnutrition with gastritis or an ulcer can turn into cancer due to the fact that the human immune system weakens after forty years. In addition, the metabolic processes slow down somewhat, so to maintain health and a slim figure, you need to carefully consider the caloric content of food.
  • Food after forty should be varied and balanced.
  • It is advisable to eat fractional – 5-6 times a day. If you are accustomed to three main meals, reduce your usual portions (for example, use smaller dishes, eat without additives), enter snacks with fruits, salads from fresh vegetables (with the addition of olive oil).
  • Since after forty years the ability of digestion of fats decreases, and the formation of fats from carbohydrates occurs faster – limit the consumption of fatty meat and fish, flour, confectionery.
  • A day must consume at least 100 g of protein. Particularly valuable are those proteins that contain methionine, an amino acid that forms lipotropic substances in the body (they promote lipid metabolism and regulate cholesterol levels). Methionine is in dairy products (in cottage cheese, in kefir, in brynza). They also contain the necessary body calcium.
  • Meat and fish is better to boil or bake.
  • Minimize the consumption of fried.
  • It is better to exclude fat pork and mutton, or it is extremely rare.
  • Eat no more than ten chicken eggs per week.
  • Be sure to eat rice, oatmeal, buckwheat – these are excellent adsorbents that will not allow slags and toxins to linger.
  • Eat more greens, fresh vegetables and fruits, as well as prunes, sauerkraut and sea kale. These products have a mild laxative effect and prevent the development of harmful microorganisms in the intestines.
  • Drink at least 2 liters of pure water without gas per day, herbal teas. Coffee consumption should be reduced. Drink no more than 2 cups of not too strong coffee per day.

General recommendations

  1. Regardless of age, try to get rid of bad habits (smoking, eating in front of a computer or TV). This reduces the effect of healthy eating.
  2. Try to sleep at least seven hours a day, and ventilate the room before going to bed.
  3. Move more. If possible, do not use transport, but overcome the distance on foot. So those extra pounds will go even faster.
  4. Spend more time hobbies. It is also a great distraction from the obsessive desire to eat.
  5. Buy a good body cream and use it every time after a shower. This will protect your skin from excessive loss of moisture and give it a healthy look.
  6. Try different tea blends (for example, black tea + jasmine + strawberries). It is possible with honey, but only without sugar and without candies while holding it. Teas also help to suppress the appetite that has not appeared in time and elevate mood.
  7. While eating, do not concentrate only on food. It will not allow you to eat too much.
  8. Do not rush to lose weight: the slower the weight goes – the more reliable the result.
  9. Remember that proper nutrition – this is not a diet, but the norm.


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