Proper nutrition for weight loss for girls: advice from the best nutritionists (+ menu for 14 days)

Issues discussed in the material:

• What foods don't help you lose weight?
• What foods help you lose weight?
• What are the basic principles of proper nutrition?
• What is an approximate weight loss menu for girls for every day?
• How to eat properly when training

All girls want to be slim and attractive. However, it is impossible to achieve a good figure if your diet is full of fatty and unhealthy foods. Proper nutrition for weight loss is the best way to achieve excellent shape without harming your health. Add regular workouts to it, and your figure will be not only slim, but also toned. By eating right, you can improve your health: improve your vitamin and mineral balance, improve the condition of your skin, hair, and nails.

General rules

The existing stereotype that all truly effective diets are not created for poor people, as a rule, is an excuse for a person’s usual reluctance to change anything in his own established and delicious diet, which most often includes, by the way, not the cheapest food products.
After all, sometimes it’s so nice after a hard day at work to eat a fatty steak with a side dish of pasta for dinner, generously flavoring it with mayonnaise or ketchup, or treat yourself to your loved one with half a cream cake and wash it down with sweet soda. It is precisely these eating habits, and not the budgetary nutrition of the family, that often become the cause of excessive weight, so that the slimness and health of the body are not always directly dependent on the cost of purchased food. Of course, by switching during a crisis to cheap sausages, semi-finished products, margarine, unnatural cheeses and other similar products, a person also increases the risk of developing obesity , but still, the main culprit for the appearance of extra pounds is not the price of the food consumed, but the usual overeating and lack of a nutritional system .

Effective and at the same time economical dietary nutrition is not a myth at all, but an everyday reality, which by and large requires only the right approach to choosing foods, combining them correctly and maintaining a regular regimen. Today, dietetics includes several dozen different methods for rapid and gradual weight loss, which are financially accessible to absolutely all people, and most other diets, with the exception of exotic ones, in general, do not require an impressive infusion of funds.

After all, if you look at it, virtually any system for correcting body weight is based on reducing food consumption and prohibiting certain dishes, which in itself should reduce food costs. In addition, seasonal domestic products (mainly fruits and vegetables) have always been and remain a good help in inexpensive weight loss, which can be bought really very cheaply at certain times of the year. Residents of rural areas can even provide themselves with practically free diets by eating food grown in gardens and vegetable gardens, game, river fish, wild berries, mushrooms, etc.

Based on the above, we can confidently state that if you really want to, you can find many ways to lose weight, and not only without wasting your last savings, but also saving on dietary food. Below in the article we will discuss the most popular weight loss methods that use cheap food, and in addition, are also quite effective.

Simple rules for being slim

People who want to lose excess weight do not have to go on strict, debilitating diets. A cheap diet for weight loss is the way out. You can achieve harmony if you adhere to the following rules:

• You should drink at least 2 liters of still water per day. This will speed up your metabolism.
• It is recommended to drink warm water with a slice of lemon 20 minutes before breakfast to cleanse the body in the morning and improve digestion.
• You should be physically active. By doing simple exercises every day, you can burn a lot of calories.
• You need to eat up to 5 times a day, but in small portions. This must be done at the same time. Small meals help activate metabolism.
• The last meal should be no later than 3-4 hours before going to bed, because food eaten before bed is practically not digested during sleep.
• The dinner menu should include only protein foods, since carbohydrates in the 2nd half are converted into fat.
• It is not recommended to drink liquid during meals, or within 40 minutes after a meal. It dissolves gastric juice and, when leaving the stomach, takes with it the enzymes that are necessary for digesting food.
• It is necessary to chew food thoroughly and slowly, since the feeling of fullness comes 20 minutes after the start of eating.
• Take a contrast shower. It not only tones the skin, but also improves blood microcirculation, helping to accelerate metabolic processes in the body.
• Replace sugar with natural honey, and coffee with green tea. These products remove toxins from the body.

In addition, it is recommended to diversify your diet. Be sure to eat milk, cottage cheese, meat, fish, eggs, vegetables, fruits and cereals. This is necessary to saturate the body with all the necessary microelements and vitamins.

Types of publicly available diets

Naturally, the cheapest diet for losing weight is fasting and other similar dietary regimes, which are extremely dangerous for human health and even life, since they often lead to serious illnesses. For this reason, we will not describe them, but will focus on several more complete diets that can effectively fight excess weight, to one degree or another saturate the body with useful compounds and at the same time not greatly lighten the wallet of the person losing weight.

Kefir diet

The completely inexpensive “ Kefir Diet ” is considered very effective and therefore quite popular among people who want to get rid of as many extra pounds as possible in a short time. There are several options for quick weight loss using kefir, differing in terms of implementation time (from 3 to 21 days) and nutritious diet. The most recognized of them is a weekly variety of diet food made with kefir, the menu of which is formed as follows:

• day one – 1.5 liters of kefir and 4 potato tubers;
• day two – 1.5 liters of kefir and 150 g of chicken fillet;
• day three – 1.5 liters of kefir and 200 g of lean beef;
• day four – 1.5 liters of kefir and 150 g of low-fat fish;
• day five – 1.5 liters of kefir and 1 kg of any vegetables;
• days six and seven – 1.5 liters of kefir each.

A similar weekly diet course on average allows you to lose 4-5 kilograms. fasting on this fermented milk drink is also appreciated The result of such fasting days can reach a weight of 3-4 kilograms.

Actor's diet

A fairly budget-friendly and very effective “ Acting Diet ” is considered in two variations, namely for 4 and 9 days, which will require significant willpower from a person losing weight.

In the first option, the diet for 4 dietary days looks like this:

• day one – 250 g of boiled empty rice and an unlimited amount of tomato juice;
• day two – low-fat cottage cheese and kefir without restrictions;
• day three – any lean white meat and green tea without restrictions;
• day four – 0.7 liters of high-quality red wine and up to 200 g of hard cheese.

This four-day weight loss will help you lose 3-5 kilograms.

The nine-day menu of the second version of the “ Actors’ Diet ” is built on the following principle:

• the first three days – low-fat kefir without restrictions;
• the second three days – boiled lean meat without restrictions;
• the final three days - apples and fresh juice from them without restrictions.

The result of a 9-day diet will be a weight loss of around 9-10 kilograms.

Banana milk diet

An inexpensive diet based on often prohibited fruit and low-fat milk is designed for only 5 days, which does not prevent it from ridding the human body of 3-5 kilograms in this short time. The daily menu for this weight loss technique includes a maximum of 6 medium bananas and 3 glasses (250 g each) of milk. Drinking plenty of fluids is also encouraged. A prerequisite is that bananas must be fresh and absolutely ripe.

Potato diet

Another diet in which the main component is an unpopular product in dietetics - potatoes, and the secondary ingredients are mainly other vegetables, chicken broth and eggs, and fermented milk products.

The potato diet is most often practiced for 3 or 7 days and requires the following rules:

• you need to eat 4-5 times a day;
• You can eat approximately 1-1.5 kg of steamed, boiled or baked potatoes per day (exclude frying);
• the minimum drinking regimen should be 1.5 liters of clean water;
• It is permissible to season all dishes with organic spices and a small amount of olive oil.

In a week of losing weight on potatoes, on average you can lose 4-5 kilograms.

Apple diet

The apple diet is affordable both in terms of the cost of this fruit and its constant availability in every grocery store at any time of the year. The cheapest apples go on sale at the end of summer and therefore it is best to plan weight loss on them during this period. varieties of the “ Apple Diet ” and all of them are low or moderate in cost. The most common is a 2-3 day fast on apples of any variety, during which you will eat only these fruits and also drink a lot of plain water. The plumb line during this time can be 2-3 kilograms, but achieving it will not be easy.

Porridge diet

A diet based on cereal porridges is very economical and, moreover, quite filling and practically harmless. You can lose weight productively separately on oats, buckwheat, wheat, rice and other similar cereals, but the most varied in terms of nutritional diet is the “ 6 cereals diet ”. Such a dietary regimen involves weekly meals according to the following scenario:

• day one – wheat porridge;
• day two – millet porridge;
• day three – oatmeal;
• day four – rice porridge;
• day five – barley porridge;
• day six – pearl barley porridge;
• day seven – a mix of equal parts of all the cereals listed above.

All these porridges should be prepared without any food additives (salt, butter, sugar, etc.). If you wish, you can diversify your menu with a small amount of berries/fruits, vegetables or dairy drinks. In a week of such weight loss, you will actually get rid of 3-6 kilograms.

Vegetable diet

A seasonal and anti-crisis diet based on vegetables will require a minimum of financial investments during the summer-autumn period. In addition to its cheapness, the “ Vegetable Diet ” is positioned as one of the most satisfying, tasty and safe. You can observe it for 10 or even more days, adhering to the following rules:

• throughout the diet, preference should be given to low-starch vegetables, which can be consumed without restrictions 4-5 times a day;
• all vegetables should be eaten unsalted, raw, boiled, stewed or baked, but not fried in oil;
• in addition to vegetable dishes, it is permissible to consume low-fat classic yogurt or kefir;
• Every day you should drink 1.5 liters of ordinary water;
• Other liquids you can drink are tea (herbal/green) and fresh vegetable juices.

Ten days with vegetables will help you become 5-7 kilograms lighter.

Almost all of these diets, like many other cheap diets, have one common drawback, which is the imbalance of the nutritional diet in macro- and micronutrients. That is why they are all observed for a short period of time, since they remain potentially hazardous to health.

The best way out of this situation will be a diet based on the principles of “ proper nutrition ” and personally compiled from the most available food ingredients in a particular region. As an example, below is a list of healthy and relatively inexpensive foods, as well as an approximate schedule for such nutrition for 10 days.

Potato recipes

You can prepare healthy dishes from potatoes, which are recommended to be included in your daily diet.

Baked potato

Ingredients:

• 1.5 kg of new potatoes;
• greenery.

Jacket potatoes need to be baked or boiled. It is forbidden to add salt and oil during cooking. The finished potatoes should be divided into 5 portions. Each serving is allowed to be sprinkled with herbs.

Potato juice

During cooking, for convenience, it is advisable to use a juicer. If there is no such device, then an ordinary grater will do. You need to grate the potatoes and squeeze them out.

Drink a glass of potato juice daily. This drink has an anti-inflammatory effect and normalizes the functioning of the gastrointestinal tract.

As a result of a fasting day on potatoes, you can get rid of 1.5 kg of excess weight. Doctors point out that this technique can be carried out no more than 2 times a month.

Read the popular article in the category: Impressive weight loss with Turboslim Alfa. Reviews and results of those who have lost weight.

Authorized Products

In order to saturate your body with all the nutritional elements it needs, try to include the following foods and dishes in your diet:

• whole grain porridge that has undergone minimal factory processing;
• a variety of low-starch vegetables;
• seeds, nuts and legumes;
• lean varieties of meat and fish;
• bird eggs;
• unsweetened fruits/berries;
• grain bread and pasta of group “A”;
• low-fat dairy products;
• high-quality vegetable oil;
• natural soft drinks.

Table of permitted products

Fully or partially limited products

To effectively lose weight, you need to introduce restrictions on the consumption of such products into your menu, and ideally give them up completely:

• salt and sugar;
• all kinds of snacks (popcorn, crackers, chips, etc.);
• fast food dishes;
• sausages and fatty meat/fish;
• canned food and semi-finished products;
• factory marinades and sauces;
• butter and confectionery products;
• high fat dairy products;
• strong and sweet drinks.

Table of prohibited products

Cheap diet menu for weight loss (Meal plan)

In order for a personally selected diet to not only be cheap, but also maintain health and promote weight loss, you need to follow some basic principles and rules.

• In order not to delve into calculating the calorie content and ratio of dietary fat in your own diet, first try simply reducing the usual amount of food you eat by about 20% and diversifying your menu as much as possible with products from different food categories.
• Start practicing at least 4 meals a day every day at equal intervals, while fitting each meal into a volume approximately equal to a glass.
• Try to eat carbohydrate foods before lunch, and protein foods after it. This way, the body will have time to process most of the calories into energy, rather than storing them as fat reserves.
• Under no circumstances should you torture yourself with hunger, and when hunger strikes, be sure to snack on something low-calorie and filling at the same time.
• Drink plenty of fluids (mostly plain water) throughout the day. Make a habit of drinking a glass of water after waking up and half an hour before your next meal.
• Prepare foods in healthy ways, using boiling, sautéing, baking or steaming, and eat them slowly, chewing each bite thoroughly.
• Plan your menu in advance and stock up on the food needed for it.

Principles of proper nutrition

A varied menu of healthy foods is the basic principle of proper nutrition.

Healthy eating is not only a properly composed diet of healthy foods. This is also a certain culture of eating food, which is not so easy to master. To accustom yourself to this culture, you need to have an idea of ​​all its nuances:

1. thorough chewing: food that enters the mouth, before being sent to other parts of the digestive system, must undergo good mechanical processing by the teeth, and also be thoroughly moistened with saliva
2. do not be distracted: you need to eat food slowly, trying to be distracted as little as possible by events in the outside world - this will prevent you from overeating due to inattention
3. optimal amount of food: you should get up from the table with a slight feeling of hunger, since the brain sends signals of satiety with some delay
4. exclude water during meals: too much liquid in the stomach leads to the fact that the concentration of gastric juice will be disturbed and, as a result, the digestive process will worsen
5. variety: the planned menu should not only be balanced, but at the same time include as many different dishes as possible
6. moderation: in nutrition, as in everything else, one should be moderate - overeating does not lead to anything good, food should be eaten in such quantities that are optimal for the body

Healthy eating consists of several “basics” that everyone should know.

Sample menu for 10 days

When forming your own diet, you should remember that any main meal for women should total 250 grams, and for men - 300 grams.

The first day

Second day

Day three

Day four

Day five

Day six

Day seven

Day eight

Day nine

Day ten

Daily diet options according to the food pyramid

You can prepare many different dishes from these food groups. An approximate daily menu for an average person might look like this:

Option 1

• Breakfast:
  a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small fruit.
• Snack:
  unsweetened fruit.
• Lunch:
  two pieces of toast with lean fish, green salad without dressing, mineral water with lemon.
• Snack:
  kefir or yogurt.
• Dinner:
  stewed vegetables with toast, a glass of water with lemon.

Option 2

• Breakfast:
  chicken breast sprinkled with Parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
• Snack:
  a handful of nuts.
• Lunch:
  a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
• Snack:
  kefir or yogurt.
• Dinner:
  150 g low-fat cottage cheese, small fruit, glass of water.

It is worth noting that such a diet meets the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

Cheap Diet Recipes

Several recipes presented below will not only save the family budget, but will also brighten up the diet menu of a losing weight person.

Kefir cocktail with cinnamon

Required ingredients:

• low-fat kefir – 200 g;
• cinnamon powder 4 g;
• grated ginger – 6 g;
• red pepper – 1 g.

Kefir cocktail with cinnamon

Add all the spices to kefir at room temperature and mix thoroughly using a mixer or even a regular spoon.

Zucchini soup

Required ingredients:

• zucchini – 0.5 kg;
• onions – 1 pc.;
• vegetable oil – 1 tbsp. l.;
• dill and spices - to taste.

Zucchini soup

Peel the zucchini and remove seeds. Cut them into large pieces, place in a saucepan with 1 liter of boiling water and boil for 4-5 minutes, then leave to cool. At this time, peel the onion and simmer it a little in a frying pan with vegetable oil.

When all the ingredients have cooled, put them in a blender, pour a glass of zucchini broth into it and grind thoroughly. Mix the resulting puree with the rest of the broth and place in the refrigerator for 2 hours. After this time, you can pour the soup into bowls, garnishing it with chopped dill. You can also add a spoonful of classic yogurt and lemon juice.

Omelette rolls

Required ingredients:

• milk – 120 ml;
• eggs – 3 pcs.;
• vegetable oil – 1 tbsp. l.;
• salad pepper – 0.5 pcs.;
• herbs and spices - to taste.

Omelette rolls

Without whisking, lightly stir milk, eggs, spices, chopped herbs and finely diced peppers in a bowl. Heat the oil well in a non-stick frying pan and reduce the heat to low.

Pour in half the egg mixture and simmer until half cooked, then carefully use a wooden spatula to wrap the omelette halfway into a kind of roll. Pour the second half of the egg mixture into the empty space. After a while, repeat the procedure of rolling the roll and bring the dish until fully cooked.

Curd and fruit cookies

Required ingredients:

• soft cottage cheese – 250 g;
• oat flakes – 100 g;
• apple – 1 pc.;
• honey – 10 g;
• lemon – 0.5 pcs.;
• banana – 1 pc.

Curd and fruit cookies

Mix all the cottage cheese with oat flakes, honey, lemon juice, carefully grind through a sieve and set aside for 30-40 minutes. Puree the banana, grate the apple, add them to the curd-oat mixture and mix thoroughly. Place the future cookies in portions on a baking sheet with parchment and bake them in the oven at 180°C for 30 minutes.

Contraindications

A personally created similar diet, despite its cheapness, will be quite varied and balanced and therefore should not have any special contraindications. However, such a diet should be approached with caution in case of serious diseases of the gastrointestinal tract, liver / kidneys , cardiovascular system, diabetes and other severe pathologies, including food allergies . Pregnant and lactating women should also consult a nutritionist first.

Advantages and disadvantages

The positive and negative aspects of the last described diet are as follows.

Reviews and results

Naturally, each of the diets described above is characterized by an individual set of positive and negative aspects, ranging from weight loss results to all sorts of side effects, which is reflected in the variety of reviews existing about them. Simply put, the same dietary regimen can suit one person perfectly in all respects, but cause only negative emotions and health problems for another. That is why, when choosing an inexpensive method of weight correction for yourself, it is very important to listen to your body and, first of all, pay attention not to the effectiveness of losing weight, but to its safety and personal well-tolerability. After all, losing extra pounds to the detriment of well-being will not benefit either the body or the spirit.

The optimal solution in this case will be the latest presented method of losing weight, which is essentially a variation of “ proper nutrition ” based on familiar and affordable food products. The menu of such a diet can be created completely independently, and body weight can be regulated by reducing the calorie content of your diet or simply cutting down the amount of food consumed daily, losing 3-5 kilograms per month. Such an integrated approach to this issue has helped many people forget about the problem of excess weight forever and even significantly improve their own health, as evidenced by their reviews.

• “...Unfortunately, the understanding of the need to eat properly comes to most people only with age, and the main reason for this is the changing figure, which is far from being for the better, and the deterioration of well-being. So it was with me. Previously, without thinking at all about the possible consequences, I simply ignored all the principles of healthy food consumption: I ate heavily before bed, ate fast food with pleasure, could spend the whole day eating just cakes, washing them down with sweet soda, etc. But then the moment came when I looked in the mirror and saw in the reflection a completely different woman, strikingly different from the happily smiling creature that I remembered before. I felt somehow offended and even ashamed of myself. Why am I punishing my own beloved body like this, and how will this turn out for it in the future? For three years now I have been following the most basic rules of nutrition and at the same time I feel like a healthy and happy person, again with a pleasant figure and a bright face, radiating joy and confidence.”
• “... I gained a lot of weight during my years at the institute, when there was a catastrophic lack of time to think about my diet, and there was no particular need for it then. Eternal snacking on chips, crackers, pies and frequent gluttony at night while preparing for tests eventually took their toll. Along with being overweight, I developed gastritis, which kept reminding me of itself with heartburn and nausea. In a regular clinic, the same regular doctor told me about the essence of proper nutrition and advised me what and when I can and cannot eat. To be honest, it wasn’t always possible to follow all his recommendations, but I made the main changes to my diet, and by the way, it turned out to be quite easy. Within a month, I stopped suffering from gastritis, and my weight dropped by 5 kilograms. Further, the results of losing weight were not so significant, but my health was at its best throughout my studies.”
• “...I have about twenty extra kilograms that I gained during and after my second pregnancy. They are an incredible nuisance, both physically and in terms of self-esteem of one’s appearance, so the fight against them was constant. A great variety of diets, as well as “miraculous” nutritional supplements and teas, have been tried. All of them work to one degree or another, but only while they are observed or taken. After a short time, the weight begins to grow again and stops at approximately the same ill-fated twenty kilograms in the plus. The road to proper nutrition was long, I still couldn’t decide to take this step, because I needed to completely change my habits. But reason won, and for three months now I have been adhering to, as it turns out, not so complicated rules for choosing and combining products. So far only minus six kilograms, but the weight is not returning, which is good news.”
• “... The main thing that I was able to learn from the methodology of healthy and proper nutrition is the need for a systematic eating regimen and the basic principles of the distribution of protein and carbohydrate foods throughout the day. These simple rules help me lose weight productively, without compromising myself in almost anything. I simply eat all the flour and sugar in the morning, after which I go to work, where all the calories received from these dishes are burned without a trace. I also taught myself to break away from food before the feeling of fullness comes, even if there is still something left on the plate to eat. Without straining at all, I lost 8 kilograms in 4 months. For dinner, I mainly drink yogurt, and if I’m not at all full of it, I add some steamed vegetables, which perfectly satiate me. During this time, the discomfort in the abdomen disappeared, the condition of the skin and hair improved. I recommend everyone to listen to these simple tips.”
• “... In the eternal pursuit of an attractive figure, I tried numerous diets, constantly limited the nutrition of my body and overloaded my body with physical activity. However, I did not achieve the desired result in terms of complete and lasting weight loss. My weight loss situation required a different approach to the weight loss process. Constantly stumbling across information on the Internet about the principles of proper nutrition, I began to wonder how well my own nutrition corresponds to them? It turned out that it is very far from what is required for health and slimness. And I set about restructuring my eating behavior. It's been almost a year since I meticulously control what I eat, when I eat and how I eat. My current weight remains at a stable level, and I feel cheerful and light. Love and take care of yourself."

Floor

Proper nutrition depends on gender. We are not built the same, so nutrition should be selected taking into account gender differences. For example, women have a smaller set of muscle fibers than men. This means that we have different daily calorie needs:

• Women's energy needs are from 1500 kcal/day.
• Men's energy needs range from 2300-2400 kcal/day.

Calories are the energy we expend and get from food. When calculating calories, gender, type of activity and weight are taken into account. The more you weigh, the more calories you need. For example, you have an extra 10 kilograms of weight, and it’s the same as if you carry dumbbells with that weight. This means you spend more energy.

When drawing up a nutrition plan, we do not limit ourselves to just counting calories, but try to maintain the ratio of BZHU and calculate the individual needs for men and women for proteins, fats and carbohydrates.

When a man says he needs more meat, he's right

• Men's protein requirement is 2 g per 1 kg of weight.
• Women's protein requirement is 1 g per 1 kg of weight.

Let's say a man weighs 85 kg and leads an active lifestyle. We multiply his body weight by 2 g of protein and get 170 g of the daily requirement. In calories it is 680 kcal. In one meal, a man can consume up to 20 g of protein: this is contained in 3 eggs, 75 g of tuna, 100 g of chicken fillet.

However, you should not increase your meat consumption in order to gain muscle mass. Our body is able to absorb no more than 20 grams of protein food at one time. If you eat 30 grams in one sitting, then not only will it not be useful for future use, but it can harm the body.

Next we calculate the rest:

• A man's need for carbohydrates is 3-5 g per 1 kg of weight.
• Women's need for carbohydrates is 3 g per 1 kg of weight.
• A man's need for fat is 1 g per 1 kg of weight (no more than 100 g per day and no less than 50 g).
• Women's need for fat is 1 g per 1 kg of weight (no more than 100 g per day and no less than 50 g).

Energy value:

• Proteins 1 g – 4 kcal.
• Carbohydrates 1 g – 4 kcal.
• Fats 1 g – 9 kcal.

It turns out that our exemplary man, who weighs 85 kg, needs 2465 kcal per day, of which 170 g of protein, 85 g of fat, 225 g of carbohydrates.

the formula for calculating the needs for KBZHU for you , then use an online calculator.