Principles of proper nutrition and recipes for weight loss for every day

Health, beauty of the body and good spirits are impossible without proper nutrition and exercise - everyone knows this. However, on the path to slimness, everything is not as simple as it might seem at first glance. General recommendations - eat little and move a lot - are not true for everyone, and for some (for example, for people with serious illnesses) they can even be disastrous. For the same reasons, numerous diets “from the Internet” may not be suitable, no matter how good reviews they collect.

The reasons for the appearance of excess weight can be different: illness, hormonal changes due to age or pregnancy, bad habits, a sedentary lifestyle, and so on. The health and physical condition of each patient is also strikingly different. Therefore, everyone’s weight loss program, in particular, proper nutrition, should be individual.

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Important nuances when creating an individual nutrition program

Proper nutrition for weight loss is a diet consisting of healthy and wholesome foods. It should not contain extra calories, but at the same time it must provide the body with all the necessary substances - proteins, fats, carbohydrates, vitamins and microelements are necessary for everyone. Therefore, when drawing up a proper nutrition program, a nutritionist thinks not only about the calorie content of foods, but also takes into account the individual characteristics of each patient:

• floor
• age
• BMI (body mass index) and other indicators of weight imbalance
• general condition of the body
• presence/absence of chronic diseases
• usual level of physical activity
• level of intellectual load
• special needs (pregnancy, vegetarianism or veganism, professional sports, etc.)
• taste preferences.

In addition, drawing up an individual nutrition program allows you to take into account such nuances as, for example, a business trip where cooking will be impossible, or planned holidays when it will not be possible to adhere to strict food restrictions. This also distinguishes the personalized approach from the unified approach, when those losing weight count the consumed proteins, fats and carbohydrates according to tables, multiplying the calorie content of each product by the number of grams.

By the way, losing weight is just one of the goals that people who come to nutritionists set for themselves. Many people face the issue of diet due to serious illnesses (diseases of the gastrointestinal tract, endocrine system, and others). In this case, eating right means preserving your health, and possibly your life.

Pros of Meal Plans

Still, you shouldn’t exaggerate. We have nothing against meal plans. In the end, everything has its advantages and disadvantages.

1. Plus: saving time

In a large metropolis, every minute is currency. When everything is coordinated and the list is verified, there is no need to wander absentmindedly around the store, feverishly thinking of what to eat. Don't bother studying labels, calorie information, and sugar content. You can prepare in reserve. A good meal plan is a great example of time management.

2. Plus: everything is clear

Well-thought-out meal plans make everything clear, and you can rest assured that nothing extra will grace your plate.

3. Plus: cost savings

This also means saving money from visiting dubious public catering establishments, so you can now spend money on a new shaker, for example.

4. Plus: less stress

This is a look at the psychological side of the issue from a different angle. With a simple and understandable meal plan for the week, you don’t need to engage in artistic writing on the topic “does this fit into my caloric intake” or “does this have enough healthy nutrients” and you don’t have to worry about it at all.

5. Plus: Improved Energy Levels

This is perhaps one of the significant advantages. This is especially noticeable for those who work hard. With regular healthy eating, energy is distributed evenly, thus avoiding spikes in sugar levels, overwork, ketosis and other unpleasant things. Also, we have repeatedly mentioned that nutrition accounts for up to 80% of the results in the gym.

6. Plus: stability and guarantee of results

When we eat the same foods regularly, it is clear that sudden weight changes are unlikely. Therefore, it is much easier to monitor your weight, and you can predict when, at the next weigh-in, the arrow will show the cherished figure.

Example meal plan. As you can see, you don’t even need to give up chocolates. The main thing: the total amount of KBJU per day and your peace of mind.

Proper nutrition: a professional approach

Naturally, specialists can solve such serious problems only after a thorough examination of patients. Making an appointment with a nutritionist does not mean leaving the consultation with a ready-made recipe for proper nutrition in your hands. An individual program is drawn up based on the results of a number of analyzes and studies.

In addition, the doctor must dynamically observe changes in the patient’s weight and well-being: then, if necessary, the program will be adjusted in time for greater effectiveness or comfort.

Moscow and the Moscow region have already appreciated the results provided by personal nutrition plans compiled at the Center for Dietetics and Weight Loss of the Central Clinical Hospital of the Russian Academy of Sciences. Among our satisfied patients there are also residents of other regions of Russia.

We can help you believe that healthy and tasty food is the right path to slimness and health!

Proper nutrition: weekly menu for the whole family

Please note that one serving of any dish should fit in 1 glass.

Nutritionists say that a healthy nutrition menu must contain a hot first course. The given menu is designed for one person; accordingly, the volume of products increases based on the number of family members.

Monday

• Breakfast: 3 cottage cheese pancakes with sour cream and compote or fruit juice.
• Second breakfast: 1 glass of drinking yoghurt or fermented baked milk, 1 banana.
• Lunch: borscht with meat broth, mashed potatoes with stewed fish.
• Afternoon snack: a cup of black coffee with 1 piece of dark chocolate.
• Dinner: 3 steamed sea fish cutlets, light fruit salad, dressed with yogurt.

Tuesday

• Breakfast: oatmeal with milk, apple baked with honey, nuts and cinnamon, a glass of tea.
• Second breakfast: any fruit, a glass of yogurt.
• Lunch: lean vegetable soup, stewed cabbage with meat (beef, veal), a piece of rye bread and tea.
• Afternoon snack: oatmeal cookies (2-3 pieces), a glass of compote or tea.
• Dinner: choice of a portion of low-fat cottage cheese or boiled chicken breast, 1 orange.

Wednesday

• Breakfast: the rest is a piece of boiled chicken breast with a side dish of steamed buckwheat, seasoned with a tablespoon of soy sauce or 20% sour cream, compote or cocoa with milk to taste.
• Second breakfast: 200 g of low-fat cottage cheese, sweetened with a teaspoon of jam or jam, a couple of teaspoons of sour cream and a handful of dried fruits.
• Lunch: fish soup, stewed fish with a side dish of brown rice and stewed vegetables, vinaigrette, compote of fresh pears and apples.
• Afternoon snack: homemade milk-banana smoothie, blended.
• Dinner: boiled chicken with soy sauce dressing and a side dish of cauliflower stewed in sour cream.

Thursday

• Breakfast: a portion of sauerkraut, whole grain bread, an omelet of a couple of eggs and ½ glass of milk, a glass of tea.
• Second breakfast: bran bun with a slice of low-fat cheese, 1 tomato.
• Lunch: chicken soup with rice, beef goulash with boiled buckwheat, vegetable salad (cucumbers, tomatoes, radishes), compote.
• Afternoon snack: a handful of dried fruits, green tea without sugar.
• Dinner: fish stew with pasta, a glass of tea.

Friday

• Breakfast: oatmeal with milk, apple, glass of tea.
• Second afternoon snack: crackers, a glass of compote or fruit juice.
• Lunch: cabbage soup with fresh cabbage, mashed potatoes with stewed meat, vegetable salad, compote.
• Afternoon snack: low-fat cottage cheese or curd cheese, a glass of cocoa.
• Dinner: a piece of stewed veal, tea.

Vegetable salads can be seasoned with olive oil.

Saturday

• Breakfast: rice porridge with milk, a handful of dried fruits, a cup of coffee.
• Second breakfast: a glass of kefir with fresh berries or fruits.
• Lunch: fish soup, fish stewed with vegetables, boiled rice, a glass of green tea.
• Afternoon snack: a bun and a glass of grapefruit juice.
• Dinner: poultry or veal kebab, baked or grilled vegetables, vegetable juice.

Sunday

• Breakfast: cottage cheese casserole or cheesecakes with condensed milk, a cup of coffee.
• Second afternoon snack: fruit and berry salad with yogurt dressing.
• Lunch: chicken broth, fried meat with durum wheat pasta, fresh vegetable salad, compote.
• Afternoon snack: cornbread, a glass of tomato juice.
• Dinner: pilaf, vegetable salad, glass of green tea.

The daily calorie intake for women should be no more than 2500 kilocalories, for men - 3500 kilocalories. The nutritional value of the diet of pregnant women, as well as men with heavy physical activity, increases by 1000 kilocalories.

This weekly menu is approximate; if there are children in the family, some features should be taken into account when drawing up a meal plan:

• Children from 7 to 10 years old need to consume 2000 kcal per day.
• If a child is actively involved in any sport, his daily energy consumption will be 2300 kilocalories.
• Completely exclude the consumption of sausages, sausages, and semi-finished products from the children's menu.
• Fish or meat should be present in children's diets daily.
• Vegetable salads should be seasoned only with vegetable oil (preferably olive oil).
• When purchasing groceries for the week, check their expiration dates. Healthy eating is impossible without high-quality and fresh products.
• For breakfast, the child must eat foods containing calcium: cottage cheese, milk, cheese, sour cream.
• Children should eat fresh fruit daily.

How to accustom yourself to proper nutrition?

To accustom yourself to a balanced diet, you need to plan your menu in advance, buy and prepare food. To make dishes varied and tempting, nutritionists recommend experimenting with spices and combining different foods. You should leave 1-2 favorite treats in your diet. The “correct” sweets allowed in small quantities are dark chocolate, apple marshmallows, natural jellies, marmalades and ice cream, dried fruits.

To cope with hunger during the day, you are allowed to eat unlimited amounts of negative-calorie vegetables and fruits. These foods are rich in plant dietary fiber, so when digesting them, the body spends more energy than it receives. These include:

• celery;
• rhubarb;
• cabbage;
• cucumbers;
• asparagus;
• radish;
• green apples;
• pineapples;
• all types of greens and leafy salads.

You are allowed to drink kefir before going to bed.

A balanced diet is the basis for a high quality of life, health and active longevity.

Proper nutrition: allowed and prohibited foods

Main diet products:

• lean meat;
• fish;
• vegetables, greens;
• legumes;
• fruits, berries;
• nuts;
• dairy products;
• whole grain and rye bread;
• durum wheat pasta;
• porridge;
• bran;
• tea, coffee, fresh vegetable juices, smoothies;
• still water - at least 2 liters.

Dishes are prepared with a minimum of sugar and salt. Products are boiled, stewed, steamed, baked.

With proper nutrition, it is recommended to avoid:

• from fried;
• smoked meats;
• pickles;
• conservation;
• fast food;
• processed meat (sausages, sausages);
• baked goods, confectionery products;
• ketchup and mayonnaise.

Benefits of proper nutrition

Modern nutritionists call the basic principles of proper nutrition the “Free Diet.” This is one of the most effective and safe directions in the process of weight normalization. Among the main advantages of this system are:

• No need to make a sacrifice in the form of giving up certain foods;
• To lose weight, you just need to follow certain recommendations and plan your diet wisely;
• Rapid improvement in metabolism, which promotes rapid weight loss;
• This diet is ideal for those people who have problems with digestion, gastrointestinal tract problems, diabetes mellitus or heart and vascular diseases.

If a person chooses proper nutrition, within a month he notices how his performance significantly increases and his mood improves. The reason for this advantage is based on the fact that in each dish, built according to the rules of PP, there is an optimal ratio of fats, carbohydrates and proteins.