Menu and diet for the week
One of the options for developing a menu for a week is to use a transforming grid. It is a list of dishes and includes several options for breakfasts, lunches, dinners, calorie counted snacks and BJUs that can be combined with each other. It is better to cook dishes in a pan, without adding oil, sauces, margarine. To speed up cooking, you can use a multicooker or microwave.
| Breakfast options | Lunch options | Dinner options | Snacks |
| – oatmeal in water, whole grain bread, 30 grams of cottage cheese; – buckwheat, 300 milliliters of fat-free kefir; – syrniki, honey; – dietary cottage cheese casserole; – toasts with homemade chicken ham, lettuce. | – a portion of rice and fish stewed with vegetables; – vegetable soup, durum wheat pasta, chicken breast in soy sauce; – baked potatoes, vegetable cutlets; – pumpkin puree soup; – steamed chicken, stewed cabbage. | – omelet with tomatoes; – baked fish, vegetable salad; – grilled chicken breast, baked vegetables; – salad with seafood and a portion of brown rice; – light vegetable soup. | – crispbreads, yogurt without additives, sugar; – a few pieces of almonds, half an apple; – cottage cheese with the addition of dates, dried apricots, raisins; – dark chocolate, bitter – a couple of cubes; – cheesecakes; – tea with honey. |
All meals should be simple and available. So there will be no temptation to buy ready-made food.
Monthly program
According to the principle of the constructor, you can create a menu for every week, thereby getting a full-fledged diet. But it is better that the program was drawn up for a longer period, for example, for a month. So there will be more variety in food.
Proper nutrition should become a way of life. Therefore, you need to make it as tasty, varied, and healthy as possible. Do not be afraid to experiment, try new recipes, use unusual ingredients for cooking. Severe restrictions, excessive calorie reduction, can cause serious psychological problems, including eating disorders (EID), discourage all desire for weight loss. Therefore, it is important to start the path to a healthy lifestyle with a consultation with specialists.
How much can you lose weight with proper nutrition?
It will be difficult to lose weight on one proper diet. Since the reasons for weight gain are different for everyone, then you need to deal with it individually, using a complex of various techniques. It is necessary to understand that there is no magic pill, the extra pounds accumulated over the years will not go away in a month. Therefore, you should not look for effective radical diets and methods. Is it possible with their help to lose weight? Yes, but the price will be too high.
In most cases, patients require complex psychotherapy. You need to learn to live in a new way, to deal with stress, problems without jamming, breakdowns. In addition, you need to think over a set of physical activities, it can be walking, jogging, training in the gym or at home using a treadmill, stepper or other special equipment. For girls and women, the option of physical activity is selected, taking into account the state of health, weight and other important factors.