How to switch to proper nutrition menu. Menu for a beginner centenarian

The very first question that those who want to lose weight have to solve is: how to build your diet? As is known, to get rid of excess weight It is not enough to exercise regularly; you must reconsider your eating habits. We are offering to you proper nutrition menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on detailed description proper nutrition menu for weight loss, we will remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition can also be achieved due to food restrictions: you eat less high-calorie foods and get rid of “food waste.” This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (although with the right foods you can eat in excess and gain weight) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.

4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.

5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not provide any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.

6. For weight loss, the timing of meals does not play a special role, so you do not have to completely change your diet and routine. Just remember that drawing up a competent, correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the gastrointestinal tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles ( squirrels), sufficient energy ( carbohydrates), normal functioning of the hormonal system ( fats ).

8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick to separate meals or combine foods only in the way you are used to, please do so.

9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss It’s enough just to eat within the framework of the KBZHU.

10. Distribution of proteins and carbohydrates during the day, proper breakfasts and dinners, certain foods before and after training - these are only additional building blocks in building the body, but far from it not key. They are more relevant at the final stage of polishing the body and bringing it to its ideal shape.

Summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is additional tool for weight loss, which will help you change your eating behavior and start eating balanced and healthy.

What important to remember when creating a healthy nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy for the whole day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
• It is advisable to make dinner predominantly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is Maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.

Sample healthy nutrition menu for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• Afternoon snack: Carbohydrates, maybe some fat
• Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal pancake (mix eggs and oatmeal and fry in a frying pan)
• Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all healthy breakfast options.

Dinner:

• Cereals/pasta/potatoes + meat/fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/side dish + legumes

Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Read more about proper dinner in the article: What can you eat for dinner for weight loss: 7 best options.

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crisps

From the proposed options for breakfast, lunch and dinner, create your own your own healthy nutrition menu for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do.

Sitting on another “sad” diet and preparing yourself in advance for the fact that after its completion it is possible to return to your usual “ weight category“How many of us wonder: is it possible to make sure that after losing weight, weight remains stable and does not increase, and food sets do not need to be changed in search of the best diet?

The good news is that there are always ways.

Another thing is whether the notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and thoughts is tuned to the desire to win over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - these should be discarded immediately if you have once and for all decided to do away with an incorrect and ill-considered diet, and at the same time with digestive problems, which are fraught with both minor (heartburn) and major (deposition of fats and sugar, which provoke atherosclerosis and diabetes) troubles.

The essence of proper eating is to prevent not only excess weight, which scares us the most, but also a whole “company” of intractable diseases.

So, before practice, it is necessary to study the theory.

Therefore, let’s break down the truths of a healthy diet for weight loss point by point and take as a basis:

1. Fractional meals help to avoid feelings of hunger, not to overeat and not gain weight. Small portions are not able to stretch the walls of the stomach, making it essentially bottomless and insatiable. Eat often (5-7 times a day) – The best way stay well-fed, active and satisfied with life.
2. Dinner dishes should be very light, and it should take place no later than 20.00. The break between the first morning and last evening meals should not be more than 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin and mineral bombs that explode fat deposits.
4. The presence of cereals and cereals in the diet. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medications.
5. An everyday treat is a handful of nuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheeses, yoghurts are tasty and healthy, they will save you from calcium deficiency and restore your intestinal microflora.
7. Meat and fish are not excluded from the diet (this is not a diet); they will saturate the body with protein. Although this is what you need - only 60 g per day.
8. The norm of drinking fluid is 2 liters per day. It is advisable that the main drink be pure still water; your beauty and freshness depend on it.
9. Carry out a “player replacement”, that is, high-calorie foods with low-calorie foods. You should consume no more than 2000 calories per day.
10. Be sure to monitor the acid-base balance, which is responsible for saturating cells with oxygen and other biochemical processes in the body. Alkali-forming foods include milk, yogurt, fruits, vegetables and several types of nuts.
11. Eliminate the consumption of fried foods, white bread, preservatives, carbonated drinks and processed foods - there are no big enemies of beauty in cooking.
12. Eat fruits only before 15.00.
13. Do not add salt to your dishes, use natural spices and seasonings, and season salads with lemon juice and sea salt.

Healthy menu includes

A proper diet for weight loss allows you to consume a sufficient amount of familiar foods, including real yummy foods.

On initial stages You will still have to deny yourself a slice of dark chocolate or a piece of hard cheese.

After some time, when you are already confident in the results, you can treat yourself to these delicacies, but only occasionally.

In the meantime, don’t go beyond what is prescribed and cook whatever you want (but only steamed, oven-baked, or boiled) from these products:

• veal, rabbit, chicken or turkey without skin;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it’s wiser to exclude scrambled eggs and replace them with a steam omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• wholemeal bread.

50x50 or whatever is possible, but not often

Once again we emphasize that healthy eating cannot be called a diet, so the diet allows for some weaknesses - boiling potatoes for yourself (but a little in their uniforms), or eating some candy once a week.

To avoid guessing between “possible” and “impossible”, we present to you a list of conditionally permitted products:

• vegetables containing starch: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (up to 10 g).

Taboo products

It is natural that proper diet does not accept certain products that negatively affect the general condition of the body.

And we feel them very well some time after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

They also affect your appearance - not only by “hanging” extra pounds, but also by making your skin condition far from ideal.

• smoked meats;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated drinks;
• milk chocolate;
• juices from packages;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

As you can see, the “forbidden” list turned out to be much shorter than the previous two.

Therefore, there will be nothing wrong if you refuse the products presented in it.

As they say, we won’t die of hunger; we’ll also be healthier.

Weekly diet

To correctly create your healthy weekly diet for weight loss, you need to adhere to two main nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2000.
2. The main products that make up the menu. It is important that they are both healthy and nutritious enough.

You can add a third one - a variety of dishes.

Because just oatmeal in the morning can delight you for the first two days, but then you get bored and want something else.

And this is dangerous - such a desire can completely ruin all plans and return you to yesterday with all its cutlets, sausages and cakes.

So, the healthy eating plan for the week is very simple: you need to alternate meat and fish, prepare simple, varied salads (the more of them, the better), stock up on various cereals so that each new breakfast is not similar to the previous one, and do not forget about fruits and water.

That is, if we narrow this plan down to one day, we get:

• breakfast – fiber and carbohydrates (energy supply for the whole day);
• second breakfast – protein food(cottage cheese with fruit, yogurt);
• lunch - proteins and carbohydrates (chicken broth or soup);
• afternoon snack – fruits are a bit of fun);
• evening – protein (fish or meat fillet);
• before bed – kefir or cottage cheese.

So, in the following video you can see how to eat right to achieve your weight loss goals:

Sample menu for the week

Do not forget that with proper nutrition, snacks are welcome, but they should consist exclusively of healthy foods: fruits, yoghurts, oatmeal cookies, cottage cheese with dried fruits.

And lots and lots and lots of water.

First breakfasts:

1. Any of the porridges, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. A sandwich of coarse bread with a piece of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. Tea.
5. Soft-boiled eggs or omelet. Coffee or tea.

Second breakfasts:

1. Fruits.
2. Tea and cheese.
3. Cottage cheese with raisins.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Children's fruit puree.

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, baked meat, Chinese cabbage salad.
3. Fish soup, steamed meatballs, cucumber salad and tomato.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Afternoons:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruits.
5. Cookies and fruit jelly.

1. Stewed rabbit with vegetables.
2. Baked red fish on a bed of vegetables.
3. Omelette with vegetables.
4. Steamed chicken cutlets with cabbage salad.
5. Cottage cheese and cucumber salad.

Start of a new life

No one has ever been able to easily “jump” from a regular diet to a healthy one for weight loss.

It’s hard for everyone to give up habits, especially food habits; everyone misses buns and cocoa at first.

Is it possible to make the separation not so painful?

There are rules for this case too.

Firstly, the attitude and internal order are important.

If you do not allow yourself to relax, then the results of losing weight will interest you much more than pasta and meat.

Secondly, a balanced diet.

If it is “built” correctly, then the body will be saturated and will not be drawn towards buns.

In principle, all our successes and defeats are hidden not on Buyan Island, but in our heads.

In any case (and proper nutrition is no exception) the psychological attitude is important.

Picture yourself in your thoughts (or maybe on paper) as slim, beautiful and healthy and reach for this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

Finally, write a plan for the week, month, year.

How many kilograms will you lose?

What will you become?

How will you feel?

Follow this plan and everything will work out.

You will lose weight and get prettier, you won’t lose your temper – everything will be as you planned.

An excellent dish that is always held in high esteem. Whenever you prepare it, it will always be welcome. Hone your culinary skills!

A list of foods containing complex carbohydrates can be found on our website in the article:

It heals, is useful in cosmetology, and has found a place for itself in cooking. All this is about Barberry. You can read more about this berry

We almost forgot about desserts...

Does a healthy diet include desserts? important element in a woman’s nutrition – not so much for the stomach, but for the soul?

The answer is yes.

Only desserts are also biased towards health benefits: oatmeal cookies, the same fruits and dried fruits, which are as sweet as any chocolate bar, but a hundred times healthier, fruit mousses and jelly, sorbets, jellies, cottage cheese with fruit.

Try it, you will like it!

As an appendix, we attach a video that will talk about the role of raw vegetables in a healthy diet:

You can find many diets that promise to prolong life. Of course, not all of them have this effect. Many have a lot of shortcomings and are unbalanced - while helping in one way, they harm in another. We offer you one of the scientifically based nutrition programs that can not only get rid of extra pounds, but also slow down aging. It includes recipes and sample menu for a few days.

It is based on 7 principles of nutrition for a centenarian, developed by biogerontologist, Doctor of Biological Sciences, head of a specialized laboratory at the Institute of Biology of the Komi Scientific Center of the Ural Branch of the Russian Academy of Sciences and the Moscow Institute of Physics and Technology Alexei Moskalev:

The transition to proper nutrition should be gradual. It is better to replace more harmful foods with healthy ones not abruptly, but product by product. For example, red meat - turkey or seafood, potato side dish - vegetable and so on. Variety of food is important. You can plan your week so that during this time the side dish and protein dish did not repeat. This will reduce the likelihood of developing allergic reactions to food and avoid overeating.

In the morning

Breakfast is required every day. Why? Those who skip it run the risk of developing early type 2 diabetes and heart and vascular disease. You should not eat foods with quickly digestible carbohydrates (with a high glycemic index) for breakfast, since glucose in the blood in the morning is already quite high - early in the morning it comes from the liver to awaken our brain and, as it were, tell it: “It’s time to get up!”

A protein breakfast is also not very good: digesting proteins by the body requires a lot of effort, and they are not superfluous at the beginning of the day.

On weekdays, don’t prepare anything complicated for breakfast: eat a banana or avocado. If possible, make porridge from sorghum or sprouts. By the way, broccoli or its sprouts are very useful in the morning. They contain a very useful substance, sulforaphane, which inhibits the production of glucose by the liver in the morning and even improves blood sugar levels in people with obesity and type 2 diabetes.

As a breakfast drink, dilute lemon juice, do not add sugar.

For breakfast on the weekend, try blending thermostatic yogurt with avocado and fresh spinach leaves. Of course, choose sugar-free yogurt.

Soup

First course

Soup is an important element of nutrition; if possible, be sure to include it in your diet. Use the following vegetable base:

• medium-sized tomato;
• 1/4 sweet bell pepper;
• a little chili pepper and a stalk of celery;
• 1/4 onion;
• parsley and dill;
• asparagus stalk;
• several pods of beans;
• leek.

In order not to repeat this set of products, we will further indicate it simply as a vegetable base. You can cook any soups on it.

Photo: Shutterstock.com

For 5 servings:

• Vegetable base
• Porcini mushrooms (can be replaced with frozen ones) 500 g
• Balsamic vinegar to taste
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste

How to cook:

1. Cover the vegetable base and porcini mushrooms with water. Let it cook over medium heat.

2. After boiling, cook the soup for 20 minutes, adding seasonings if desired.

Broccoli soup

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For 4 servings:

• Vegetable base
• Broccoli 4 florets
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste
• How to cook:

1. Boil the vegetable mixture and broccoli for 20 minutes after boiling.

2. Add seasonings, cool and blend in a blender to form a puree soup.

Seafood soup

Photo: Shutterstock.com

For 4 servings:

• Vegetable base
• Shrimp 5 pcs.
• Squid 2 rings
• Scallops 3 pcs.
• Olives 5 pcs.
• Soy sauce to taste
• Balsamic vinegar to taste
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste

How to cook:

1. After boiling, cook the vegetable base over low heat for 20 minutes.

2. Then add shrimp, squid rings, scallops and olives. Once it boils, cook for another 2 minutes.

3. You can add soy sauce and balsamic vinegar, Provençal herbs, curry, and black pepper to the finished dish to taste. 4. Add directly to the plate olive oil. Stir.

Salad

Salads are a must for lunch or dinner. And not just because they are delicious. Salads allow us to consume more vegetables, which is very healthy. In their composition we get not only vitamins, but also a lot of useful biologically active substances and nutrients. In addition, salads allow us to use healthy olive oil and other vegetable oils and seeds with important omega-3 fatty acids. And these oils, in turn, allow many of the bioactive components of vegetables to be better absorbed, since they are fat-soluble.

Fresh cabbage salad

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For 3 servings:

• White cabbage 1/4 pcs.
• Bell pepper 1/4 pcs.
• Onion 1/4 pcs.
• Carrots 1/2 pcs.
• Soy sauce to taste
• Balsamic vinegar to taste
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Olive oil to taste
• Sesame seeds 1-2 tsp.

How to cook:

1. Finely chop fresh white cabbage.

2. Cut the bell pepper into strips, onion and carrots.

3. Season everything with Provencal herbs, curry, black pepper, balsamic vinegar, soy sauce, sprinkle with sesame seeds.

4. Finally, drizzle olive oil over the salad.

Vegetable salad

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For 3 servings:

• Small tomato 1 pc.
• Fresh cucumber 1 pc.
• Bell pepper 1 pc.
• Chili pepper to taste
• Celery to taste
• Leeks to taste
• Parsley to taste
• Dill to taste
• Soy sauce to taste
• Balsamic vinegar to taste
• Olives 7 pcs.
• Grated ginger to taste
• Black cumin urbech to taste
• Spirulina powder on the tip of a knife
• Milk thistle meal 1 tsp.
• Rye bran 1-2 tbsp. l.
• Chia seeds 1 tsp.
• Flax seeds 1 tsp.
• Sesame seeds 1 tsp.
• Provençal herbs to taste
• Curry to taste
• Black pepper to taste
• Truffle oil for aroma
• Olive oil to taste

How to cook:

1. Cut all ingredients and mix.

Second courses

Many people often limit the variety of second courses. For example, side dishes in many families are very monotonous: potatoes, pasta, several cereals. And, unfortunately, these are not the healthiest side dishes. But there are so many different cereals and vegetables! To support my words, I will give examples of useful products for side dishes:

• Among the fairly well-known and popular cereals in our country are buckwheat, oatmeal, barley, brown rice;
• try to make a side dish more often with grains that are still rare among us: quinoa, kaniva, spelled, kamut, amaranth, sorghum;
• don't forget the legumes. These are not only beans and lentils, but also mung beans and chickpeas;
• Instead of potatoes, it is better to use sweet potatoes, they are healthier;
• The choice of vegetables for side dishes is very large, use any - from the familiar cabbage to its more rare types: cauliflower, broccoli, Brussels sprouts, and so on. Don't forget about zucchini, eggplant, and green beans.

The choice of protein products is also quite large. It's not only meat products and not just chicken or turkey. There is also a variety of fish and seafood, tofu and cheeses.

Stewed seafood

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For 2 servings:

• Seafood (scallops, shrimp or squid) 500 g
• Olive oil for stewing
• Capers 5-6 pcs.
• Mustard 1/2 tsp.
• Orange zest 1 pc.
• Curry to taste
• Black pepper to taste
• Provençal herbs to taste
• Soy sauce to taste
• Balsamic vinegar to taste

How to cook:

1. Simmer seafood in olive oil without adding water under the lid.

2. Before cooking, you need to add capers, mustard and orange zest, curry, pepper and Provençal herbs.

3. Once cooked, drizzle everything with balsamic vinegar and soy sauce.

Turkey

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For 2 servings:

• Turkey breast 1 pc.
• Curry to taste
• Black pepper to taste
• Provençal herbs to taste
• Soy sauce to taste
• Balsamic vinegar to taste
• Sesame seeds to taste
• Parsley, dill to taste

How to cook:

1. Boil turkey breast for 30 minutes.

2. Sprinkle the cooked turkey with curry, herbes de Provence, black pepper, sesame seeds, parsley and dill. Drizzle with soy sauce and balsamic vinegar and you're ready to eat.

Fish with capers and curry

Photo: Shutterstock.com

For 2 servings:

• Halibut 1 pc.
• Olive oil
• Capers 5-6 pcs.
• Mustard 1/2 tsp.
• Orange zest 1 pc.
• Curry to taste
• Black pepper to taste
• Provençal herbs to taste
• Soy sauce to taste
• Balsamic vinegar to taste

How to cook:

1. Halibut, adding olive oil, simmer until tender under the lid without water, adding capers, mustard, orange zest, curry, black pepper and Provençal herbs.

2. Then sprinkle with soy sauce and balsamic vinegar.

Side dishes

I understand that with the modern pace of life, some of my advice will seem difficult, but they are important. Food should be prepared immediately before eating and no more than three hours before eating. It is necessary to avoid frying in any way, both in oil and on the grill. Eat everything raw if possible. It is good to eat a portion of leafy vegetables at any meal. If this fails, eat them at least once a day. For dessert, it’s best to have a piece of dark chocolate or berries, and for dinner, a glass of dry red wine. You should forget about all sweet drinks; it’s better to wash it down with just water. Before meals, you can drink a glass of water, this will help you lose weight.

Quinoa side dish

Photo: Shutterstock.com

For 4 servings:

• Quinoa (can be replaced with kaniva, amaranth, buckwheat or barley) 200 g
• Parsley to taste
• Dill to taste
• Curry to taste
• Olive oil to taste
• Soy sauce to taste

How to cook:

1. Boil the cereal in water until cooked.

2. Add parsley, dill, curry, olive oil, soy sauce to the finished dish.

Legume side dish

Photo: Shutterstock.com

For 2 servings:

• Legumes (mung beans, beans or lentils) 300 g
• Parsley to taste
• Dill to taste
• Curry to taste
• Olive oil to taste
• Soy sauce to taste

How to cook:

1. Legumes must first be soaked in water for 7 hours. This is important because soaking destroys excess phytic acid.

2. Boil the legumes until tender.

3. Add parsley, dill, curry, olive oil and soy sauce to the finished dish.

Vegetable stew

Photo: Shutterstock.com

For 3 servings:

• Broccoli 4 florets
• Eggplant 1/2 pcs.
• Bell pepper 1/4 pcs.
• Soy sauce to taste
• Olive oil to taste

How to cook:

1. Finely chop the broccoli and leave for at least 30 minutes. At this time, the enzyme miramidase is released, which synthesizes sulforaphane. This substance is a geroprotector and inhibits the aging of the body. In this form, sulforaphane becomes quite resistant to heat treatment.

2. Add finely diced eggplant and bell pepper to the broccoli.

3. Sprinkle everything with soy sauce and add olive oil.

3. Simmer without adding water for 15 minutes.

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

Poor nutrition is the main cause of extra pounds. Why does the problem of excess weight remain relevant to this day? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. 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 is learning from the mistakes of their predecessors, making choices in favor of healthy foods. The popularity of semi-finished products, various snacks and confectionery products is still quite high. Thirdly, catering. Lack of diet leads not only to excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).

Any diet is designed for short term, after which, to maintain the achieved result, it is recommended to switch to a balanced healthy diet. Proper nutrition does not at all imply a categorical refusal of food that you love, but does not benefit the body - for example, shortbread cookies or boiled condensed milk. However, restrictions and strict control of the consumption of such products are provided. Proper nutrition is something that you should stick to throughout your 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 with proper nutrition, but are determined, first create a menu.

How to create a menu for the week

An individual healthy eating menu will help you get used to eating at a certain time. After all, regular nutrition is the key to food discipline. When creating a menu, focus on your usual daily routine. If you are a morning person (you wake up at 6:00 and go to bed at 21:00), follow this nutritional principle:

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

If you are a night owl (you wake up at 9:00 and go to sleep at 00:00), learn to eat at this time:

• breakfast: 10:00;
• lunch: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 20:00.

Distribute the time of meals depending on the regime. But do not forget that you need to have breakfast an hour after waking up (after you get up, drink 250 ml of still water at room temperature), 2-3 hours should pass between meals, and dinner should be no later than two hours before sleep.

Remember: to lose weight, it is important to keep track of the calories you eat. Write down everything you eat without leaving anything out, even if it's a sip of fruit juice or a sugar-free mint. This develops the habit of being careful about what and how much you eat and being able to stop in time.

When planning your weekly menu for weight loss, follow these recommendations:

1. Make a separate list of the products you want to add and distribute them by day. For example, it is better to choose different days for chicken and fish.
2. Remember that, firstly, breakfast should not be skipped, and secondly, it should be nourishing and balanced: 50% of everything 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 or fish (hake, pollock, salmon).
4. Don't forget about snacks between main meals. Eat fresh fruits (if bananas - then no more than one per snack, if grapes - no more than 200 g), vegetables, dried fruits and nuts (walnuts or unsalted peanuts - no more than 50 g per snack). Also record snacks.
5. Consider your level physical activity. So, if you have difficult mental work (an important report, exam) or physical work (for example, a lot of moving around the city), you should not prepare a meager diet for that day. Include a sufficient amount of carbohydrates, fats and proteins in the menu, and have a hearty breakfast.
6. Drink clean, still water and green tea. Water speeds up metabolism and cleanses the gastrointestinal tract, and teas contain antioxidants necessary for the body and, moreover, are good for reducing appetite.
7. If you drink high-calorie coffee drinks (lattes, mochas, cappuccinos, etc.), try to drink them in the first half of the day (before 14:00).
8. The daily calorie intake of drinks (coffee with additives, sweet tea, juices) should be no more than 500 kcal.

In order to achieve the desired effect, when creating a menu, avoid the following mistakes:

• Sweet and flour products: if you do not want to completely exclude confectionery and flour products, allow them a minimum in your diet: such products are not beneficial and can interfere with weight loss. Moreover, it is very easy to get carried away and violate the acceptable norm.
• Cooking: Try to eat as little fried food as possible. Do not eat a lot of boiled food, consume more greens, fresh vegetables and fruits.
• Dinner: it should be light and the portion should be small. If you are preparing fish or meat for dinner, it is better to bake, boil or stew. For example, prepare 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: Do not drink water or any other liquid during meals, or less than 20 minutes before meals and less than 30 minutes after. The liquid dilutes the gastric juice, as a result of which the digestion process may be disrupted.
• Salt, seasonings and sauces: add them, but very sparingly, as salt retains fluid in the body, and seasonings (especially those containing the flavor enhancer monosodium glutamate) stimulate the appetite. It is better to prepare sauces yourself, using low-calorie ingredients.
• Try not to skip meals. If you can’t eat a full meal, carry a bag of nuts (50 g), water with honey and lemon in your purse (1 teaspoon of honey per 0.5 liter of water + lemon - not your choice). This will not allow your appetite to run wild, which can cause overeating.

Menu for the week

When going to the grocery store, take with you the list and the amount of money that corresponds to the planned purchase. This way you will resist the temptation to buy unhealthy goodies “to leave” before switching to proper healthy eating. Remember that you need to start not this coming Monday, but as soon as possible. After all beautiful figure will give you ease and self-confidence, which means many different opportunities will open up before you.

Day 1

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

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

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

Afternoon snack: 100 g 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 rye bread + skim 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 chicken broth, salad (Chinese cabbage + cucumbers + tomatoes + carrots + lemon juice).

Afternoon snack: 1 apple, 1 kiwi, mint tea.

Dinner: 250 g boiled chicken fillet, 2 cucumbers.

Day 3

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

Second breakfast: 50 g walnuts, 1 apple, green tea with lemon.

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

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

Dinner: 200 g boiled shrimp, 2 cucumbers, 1 tomato.

Day 4

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

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

Lunch: 250 baked hake, 150 g sauerkraut.

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

Day 5

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

Second breakfast: 2 kiwis, green tea.

Lunch: 250 g of rice soup with mushrooms, 1 piece of toast (20 g) + 10 g of any hard cheese.

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

Dinner: 200 g baked pollock, 100 g seaweed.

Day 6

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

Second breakfast: 1 banana, 1 orange.

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

Afternoon snack: 200 ml kefir, 1 apple.

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

Day 7

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

Second breakfast: 1 banana, 1 kiwi.

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

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

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

For family

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

1. The age of each family member.
2. Level of physical activity. For example, if you have sedentary work– you’d better give up butter and fatty meats. And for a man who does heavy lifting physical work(for example, working in construction), you will need much more calories than you.
3. Individual characteristics: if your child suffers from gastritis, then for breakfast it is better for him to prepare 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 every family member.
5. After eating, it is important to feel full, but not overfull.
6. Try to ensure that the dishes are always 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 - according to needs - for each family member. For example, if in your family there are two adults under 40 years old, one teenager under 15 years old and old man at the age of 70 - when preparing, for example, dinner, you will need 800 g of chicken fillet or breast (200 g for each). These calculations are approximate, since the amount of food needed by each family member may differ significantly.

For men

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 bacon + 2 pieces of toast (25 g each) + 15 g jam + sweet coffee or tea.

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

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

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

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

Day 2

Breakfast: 200 g 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 g borscht, 200 g mashed potatoes + 1 teaspoon butter, 50 g baked turkey fillet.

Afternoon snack: 200 g of sweet curd mass (cottage cheese 5-7%) with raisins and dried apricots (optional), 200 ml of fermented baked milk (4-5% fat).

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

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 feta 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.

Afternoon snack: 150 g salad (Chinese cabbage + cucumbers + olive oil + lemon juice), 20 g rye bread.

Dinner: 200 g mashed potatoes + 1 teaspoon butter, 150 g boiled shrimp, 100 g salad (tomatoes + cucumbers + sour cream 15-20% fat).

Day 4

Breakfast: omelet (3 eggs + 150 ml milk 3.2% fat), sandwich (20 g bread + 10 g butter + 15 g hard cheese).

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

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

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

Dinner: 200 g of buckwheat porridge with water + 0.5 teaspoon 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 of dried apricots + 20 g of prunes.

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

Afternoon snack: 200 g of salad (tomatoes + cucumbers + sour cream 15% fat).

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

Day 6

Breakfast: 200 g of cottage cheese-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 yogurt + 1 tablespoon of honey).

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

Afternoon snack: 100 g biscuit, 250 ml fermented baked milk (3-4% fat).

Dinner: 250 g vegetable casserole, 150 g stewed cod, 200 ml tomato juice.

Day 7

Breakfast: 2 pieces of toast (30 g each) + 15 g of jam, 30 g of 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 teaspoon of honey, 1 banana.

Lunch: 300 g borscht, 200 g baked cod, 100 g salad (chinese cabbage + cucumbers + olive oil).

Afternoon snack: 3 baked apples, 1 loaf of bread + 1 teaspoon of jam, 250 ml of fermented baked milk (3-4% fat).

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

For women

To lose weight evenly and stay in shape, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal in water with 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).

Afternoon snack: 1 banana, 50 g almonds.

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

Day 2

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

Second breakfast: 1 banana, 1 persimmon.

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

Afternoon snack: 200 g of salad (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 yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

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

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

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

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 fish soup, 200 g boiled mussels, 2 cucumbers.

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

Dinner: 200 g of baked pollock, 1 loaf of bread, 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 kefir (2.5% fat).

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

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

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

Day 6

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

Second breakfast: 50 g biscuit, 1 apple.

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

Afternoon snack: 3 baked apples, 250 ml fermented baked milk (3-4% fat).

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

Day 7

Breakfast: 200 g of buckwheat porridge, 1 steamed chicken cutlet (30 g), 1 boiled egg.

Second breakfast: 1 apple, 1 orange.

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

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

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

For teenagers

As a teenager’s body develops, strict diets and fasting days are contraindicated for him. A teenager should eat a balanced diet, consuming all the necessary vitamins and microelements.

• If a child is prone to obesity, high-calorie foods should be limited.
• A teenager needs to have a full breakfast (this can be porridge with 2.5% fat milk, omelettes 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 consist of carbohydrates, 30% of proteins and 20% of fats.
• Don't overeat. During puberty, both an increase in appetite and a decrease in it are possible. The ideal solution would be split meals 5-6 times a day.
• It is better to eat sweets, fast food and flour in the first half of the day, but not more than three times a week.
• For those with a sweet tooth, unhealthy sweets should be replaced with healthy ones. Include bananas, grapes, marshmallows, dark chocolate, marmalade, marshmallows, and fruit jelly in your menu.
• The calorie content of the menu depends on the physical activity of the teenager.
• Girls should consume no more than 2400 kcal per day, and boys should consume no more than 2800 kcal per day.

Menu

For snacks between meals, you can eat fresh fruits, vegetables, and nuts (without salt). Drink kefir, natural yogurt without sugar or fermented baked milk (no more than 3% fat).

Day 1

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

Second breakfast: 1 banana, 1 apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 g of baked chicken fillet, 100 g of stewed champignons.

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

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

Day 2

Breakfast: 200 g of buckwheat porridge with water + 1 teaspoon of butter, 50 g of marshmallows, tea.

Second breakfast: 1 orange, 1 banana.

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

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

Dinner: 200 g of boiled shrimp, 150 g of rice porridge in 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 piece of toast (25 g) with jam, tea.

Second breakfast: orange, natural yogurt.

Lunch: 250 g borscht, 50 g stewed chicken liver.

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

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

Day 4

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

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

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

Afternoon snack: 150 g of fruit and milk jelly (milk fat content should be no more than 3.5%).

Dinner: 150 baked potatoes, 150 g boiled mussels.

Day 5

Breakfast: 100 g biscuit, 1 banana, tea.

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

Lunch: 200 g vegetable casserole, 150 g baked chicken breast.

Afternoon snack: 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 oatmeal with milk (2.5% fat).

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

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

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

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

Day 7

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

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

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

Afternoon snack: 200 g of fruit salad (bananas + oranges + apples + strawberries + natural yogurt + 1 teaspoon of honey).

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

For children

• Chicken, turkey, lean veal, and beef must be included in a child’s diet.
• It is strongly recommended to exclude sausages, sausages and sausages 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, fermented baked milk, natural yogurt) is mandatory, as they contain calcium, phosphorus, and 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 age (1st - 2nd grade) should consume 280 g of carbohydrates, 70 g of proteins, 70 g of fats daily.
• A 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 years 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 his 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.

Lunch: 200 g soup with meatballs, 150 g mashed potatoes, 50 g boiled hake.

Afternoon snack: 100 g of sweet cottage cheese (9% fat) with raisins (15 g), 1 banana.

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

Day 2

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

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

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

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

Day 3

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

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

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

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

Day 4

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

Lunch: 200 g noodle soup, 100 g baked pollock, 1 cucumber.

Afternoon snack: 150 g of cottage cheese and banana casserole, 200 ml of fermented baked milk (4-5% fat).

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

Day 5

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

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

Afternoon snack: 70 g oatmeal cookies, 200 ml milk (3.2% fat).

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

Day 6

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

Lunch: 150 g buckwheat soup with chicken broth, 100 g mashed potatoes, 100 g steamed chicken cutlets.

Afternoon snack: 100 g of milk-fruit jelly, tea.

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

Day 7

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

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

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

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

After 40 years

• After forty years, the body becomes more vulnerable to various adverse factors. Unhealthy diet has an extremely negative impact on cardiovascular, endocrine and nervous systems. Thus, poor nutrition with gastritis or ulcers can result in cancer due to the fact that a person’s immune system weakens after forty years. In addition, metabolic processes slow down somewhat, so to maintain health and slim figure You need to especially carefully consider the calorie content of food.
• Nutrition after forty should be varied and balanced.
• It is advisable to eat small meals - 5-6 times a day. If you are used to three main meals, reduce your usual portions (for example, use smaller dishes, eat without additives), introduce snacks with fruits, salads from fresh vegetables (with the addition of olive oil).
• Since after forty years the ability to absorb fats decreases, and the formation of fats from carbohydrates occurs faster, limit the consumption of fatty meat and fish, flour, and confectionery products.
• You need to consume at least 100 g of protein per day. Particularly valuable are those proteins that contain methionine, an amino acid that forms lipotropic substances in the body (promote lipid metabolism and regulate cholesterol levels). Methionine is found in dairy products (cottage cheese, kefir, feta cheese). They also contain calcium necessary for the body.
• It is better to boil or bake meat and fish.
• Minimize your consumption of fried foods.
• It is better to exclude fatty pork and lamb, or eat it extremely rarely.
• Eat no more than ten chicken eggs per week.
• Be sure to eat rice, oatmeal, and buckwheat - these are excellent adsorbents that will not allow waste and toxins to linger.
• Eat more greens, fresh vegetables and fruits, as well as prunes, sauerkraut and seaweed. These products have a mild laxative effect and prevent the development of harmful microorganisms in the intestines.
• Drink at least 2 liters of pure still water per day and herbal teas. Coffee consumption should be reduced. Drink no more than 2 cups of not too strong coffee per day.

1. Regardless of age, try to get rid of bad habits(smoking, eating in front of the 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 cover distances on foot. So overweight will leave even faster.
4. Spend more time on your hobbies. This is also a great distraction from the obsessive desire to eat.
5. Buy a good body cream and use it every time you shower. This will protect your skin from excessive moisture loss and give it a healthy look.
6. Try different tea blends (for example, black tea + jasmine + strawberry). You can have it with honey, but only without sugar and without sweets as a bite. Teas also help suppress untimely appetite and improve your mood.
7. When eating, don't focus only on food. This will prevent you from eating too much.
8. Don’t rush to lose weight: the slower the weight comes off, the more reliable the result.
9. Remember that proper nutrition is not a diet, but a norm of life.

Nutritionist's opinion