Balanced diet for a month. Proper nutrition menu for weight loss for a month. Healthy nutrition menu for a month

Proper nutrition is the main component of good health, a fit body and a good mood. To lose weight in 1 month, you don’t have to exhaust yourself with fasting or hard training. It is important to review your eating habits and switch to a healthy, balanced diet. This will help not only lose 10–12 kg in a month, but also restore the functioning of the gastrointestinal tract, speed up metabolism, and completely improve the health of the body. It is recommended to approach dietary changes pedantically, choosing an effective diet to suit the individual characteristics of your body.

WEIGHT LOSS STORIES OF STARS!

Irina Pegova shocked everyone with her weight loss recipe:“I lost 27 kg and continue to lose weight, I just brew it at night...” Read more >>

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Diet for 1 month: advantages and disadvantages

Nutritionists advise all men and women who are losing weight to lose weight gradually. Losing weight in 1 month is the optimal period for painless weight loss without harm to health. The body adjusts to a new diet without the likelihood of exacerbation of chronic diseases or failures. The thirty-day diet is beneficial because it not only helps you get rid of excess fat, but also allows you to change your eating habits later in life. A light diet for a month is used to lose 10–12 kg and makes it possible not to gain it again.

The duration of the diet is its feature, which can be both an advantage and a disadvantage. It is difficult to comply with all restrictions for a long time. But if in thirty days you managed to tune in to the correct dietary regimen and get used to it, then the result will be a good mood and well-being, getting rid of extra pounds and a toned figure.

Pros and cons of the diet for 1 month:

The choice of method for losing weight depends on your goal. To lose 5, 10 or 20 kg of weight, you need different approaches. This determines the diet and level of physical activity.

Mistakes that prevent you from losing weight

Bad habits and non-compliance with certain rules become an obstacle to losing weight. These include:

1. 1. Drinking insufficient water. To enhance effectiveness, you need to drink water on an empty stomach in the morning and throughout the day in small sips.
2. 2. Last meal of the day laterthan 3 hours before bedtime. After eating, blood sugar levels rise and insulin is produced. Muscle growth stops and fat tissue forms. For this reason, eating at night is not recommended.
3. 3. A combination of carbohydrates and fats in one meal. These are not compatible food products; they require different chemical environments for their absorption.
4. 4. Lack of sleep. During the diet you need to get enough sleep. Healthy, full sleep is the key to a positive attitude and vigor. A hormone is produced that breaks down fats, so there is no feeling of hunger.



Basic rules for losing weight

In order to achieve sustainable results during a monthly diet, losing up to 10-12 kg of weight, you must follow the general recommendations:

1. 1. Eliminate or minimize the consumption of salt and sugar.
2. 2. Eat regularly, in small portions, at the same time.
3. 3. Drink up to 2 liters of clean water per day, except tea, juices and broths. Water reduces hunger and increases metabolism.
4. 4. Perform moderate physical activity, which will speed up the burning of calories.
5. 5. Adhere to a proper balanced diet, taking into account the norm of dietary nutrition, compatibility and calorie content of foods, as well as a gradual reduction in quantity and portions.

With this approach, the lost kilograms will not return, and there will be no harm to your health.

Permitted and prohibited products are presented in the table.



Diet options for a month

There are plenty of dietary methods, but they all imply, in addition to basic rules on eating behavior and food choice, giving up bad habits that slow down metabolism (smoking, alcohol) and moderate physical activity.

Lightweight: minus 10 kg

You are allowed to choose your diet yourself, subject to general recommendations. Eating five balanced meals a day in small portions will help you not feel hungry. If the menu is varied, you can do without taking multivitamin complexes.

An example of a menu for a light diet is presented in the table.

Correct: minus 15 kg

If the goal is to lose 15 kg, then a more limited menu and intense physical activity is required. Diet guidelines are complex carbohydrates with a long absorption period and a high content of polysaccharides. They eliminate the feeling of hunger for a long time, satiate, and do not lead to fat deposits. These include fresh fruits, vegetables, dairy products, lean meat and fish.

The transition to a new diet should be smooth. When on a restricted diet, the body needs a balanced diet to effectively lose weight and feel good.

An example menu is presented in the table.

As snacks for second breakfast and afternoon snack, you can use:

• 1 tbsp. kefir;
• natural yogurt;
• any fruit - 1 pc.;
• 1 tbsp. freshly squeezed fruit juice;
• 1 piece of black bread or cracker.

Strict: minus 20 kg

The diet is low-calorie and requires endurance. During the first week of a new diet, a restructuring occurs, and dizziness and weakness may occur. Usually these symptoms pass quickly. The body gradually gets used to the reduction in calories.

A strict diet requires preparation. A week before the start, it is recommended to gradually reduce the calorie content of food and portion sizes, reduce or eliminate sweets, and also give up alcohol and smoking.

Rules for following a strict diet:

1. 1. The day before switching to a new diet, the intestines are cleansed using an enema or using a laxative.
2. 2. It is important to strictly adhere to the recommended menu.
3. 3. You need a plentiful drinking regime, which will speed up metabolism and weight loss, and eliminate constipation.
4. 4. It is recommended to spend the first days of the diet at home to make it easier to endure attacks of weakness and increased fatigue.

Menu 1, 2, 3 weeks of a strict diet:

Menu for the 4th week of a strict diet (combined mono-diet):

The last week is decisive, during which intensive weight loss occurs. The body begins to get used to the new diet, and health improves. At the same time, it is possible to lose up to 8 kg of excess weight.

Michel Montignac's weight loss method

The Montignac system is based on several simple principles, following which you can rebuild your diet and get rid of excess weight. The technique does not apply to strict diets, as it does not involve food restrictions. Its effectiveness lies in the correct choice of products and suitable combinations.

Basic Rules:

• limiting or completely avoiding carbohydrate foods with a high glycemic index;
• exclusion of saturated fatty acids;
• consumption of plant foods with unsaturated fatty acids;
• selection of combined plant and animal proteins.

Advantages of the Michel Montignac nutrition system:

• no salt restrictions;
• varied nutritious diet;
• lack of hunger;
• normalization of metabolism;
• healing of the body and gastrointestinal tract.

The first stage of the method is weight loss

The first stage involves limiting carbohydrates for weight loss, switching to foods with a low glycemic index (no more than 36).

High GI foods increase blood sugar levels. To balance it, insulin is produced by the pancreas. Constantly eating a high GI diet leads to problems with insulin recognition. Then its production becomes excessive, and the sugar level does not decrease. This causes disruption of digestive enzymes and accumulation of excess fat deposits.

You should strive to ensure that, after eating, the sugar level does not increase and the amount of insulin remains low. At this stage of eating according to the Michel Montignac system, it is important to adhere to the choice of low GI foods. Thanks to this, excess calories, fat deposits, and weight loss are burned.

Table of foods with glycemic index (GI):

High GI foods		Medium GI foods		Low GI foods
The product's name	GI value	The product's name	GI value	The product's name	GI value
Dates	146	Wheat flour, unleavened flatbread	69	Grapes, fresh peas, mamaliga (corn porridge), freshly squeezed orange and apple juice, grain bread	40
French baguette	136	Wheat groats	68	Fish fingers	38
Beer	110	Croissant	67	Wholemeal vermicelli	37
Shortbread cookies	106	Swiss muesli, quick oatmeal, pea soup, pineapple, biscuit	66	Bean soup	36
Watermelon, bagels	103	Boiled potatoes in their jackets, canned vegetables, semolina, bananas, melon, black bread	65	Oranges, Chinese vermicelli, soy milk ice cream, dry peas, figs, natural yogurt (low-fat), dried apricots, maize, fresh carrots	35
Wheat bread toast	100	Raisins, macaroni and cheese, bean soup, beets	64	Pears, sprouted rye grains, chocolate milk	34
Glucose	96	Sprouted wheat grains	63	Peanut butter, strawberries, whole milk, beans	32
Baked potatoes	95	Wheat flour pancakes, Twix bar	62	Green bananas, black beans, Turkish peas, berry marmalade, soy milk, 2% fat milk, peaches, apples	30
Rice flour	94	White rice, tomato pizza, pea soup	60	Sausages	28
Hamburger buns	92	Pies, sucrose	59	Strawberries	27
Canned apricots	91	Papaya	58	Red lentils	25
Pasta, mashed potatoes, honey	90	Pita arabica, wild rice	57	Cherries, crushed yellow peas, grapefruits, pearl barley, plums, green lentils, chocolate (70% cocoa)	22
Donuts	88	Mango, oatmeal and butter cookies, fruit salad	55	Fresh apricots, peanuts, dry soybeans, fructose	20
Ice cream	87	Sweet yogurt, tomato juice	52	Rice bran	19
Corn flakes, boiled carrots, popcorn, white bread	85	Bran	51	Pickled white cabbage, celery, red bell pepper, black olives	16
Mashed potato powder, boiled potatoes, white rice	83	Sweet potatoes, kiwi, buckwheat, bread and buckwheat pancakes, sorbet	50	Walnut	15
Beans, potato chips, crackers, muesli with nuts	80	Oatmeal	49	Spinach, dill, squash caviar, chili pepper, Brussels sprouts, boiled cauliflower, fresh turnips, green onions, black currants	14
Brown rice	79	Canned green peas, grape and grapefruit juice without sugar	48	Zucchini, radish, squash	13
Canned corn	78	Fruit bread	47	Fresh tomatoes, green peppers, avocado	11
Unsweetened waffles	76	Candy, pineapple juice without sugar	46	Eggplant, broccoli, mushrooms, green peppers, cabbage, onions, tomatoes, lettuce, lettuce, garlic	10
Zucchini, pumpkin	75	Bran bread	45	Sorrel, onions, lettuce	9
Ready orange juice, ground crackers, sweet potato	74	Canned pears, lentil soup	44	Sunflower seeds	8
Millet	71	Colored beans	42	Parsley	6
Ravioli, dumplings, milk chocolate, starch, boiled corn, fruit chips in sugar, marmalade, jam, Mars and Snickers bars, turnips, sugar	70	Canned Turkish peas	41	Basil, oregano	4

Second stage - consolidation

During this period, the emphasis is on stabilizing what has been achieved and consolidating the results. To do this, it is recommended to adhere to the chosen diet with a permissible expansion of the list of products.

An important condition is to drink up to 2 liters of clean water every day.

Rules for the second stage of nutrition according to the Montignac system:

• a large amount of fish and fish dishes;
• eating whole grain bread;
• refusal of sweets (including honey, jam, sweets, sugar) and flour;
• drinking decaffeinated coffee;
• avoidance of sweet lemonades and carbonated drinks;
• consumption of vegetable fats;
• when consuming fats and carbohydrates simultaneously, add fiber in the form of a vegetable salad;
• minimum or complete exclusion of harmful carbohydrates (high GI carbohydrate foods).

John Pegano's Therapeutic Diet

The nutritional method developed by the American John Pegano helps to completely heal the body. It is especially effective in treating skin diseases. The doctor used three principles: proper nutrition, regular cleansing of toxins, wellness treatments, and a positive mood.

The technique is based on the consumption of foods that maintain a healthy chemical balance within the body: vegetables, fruits, fresh juices, and plenty of clean water. The diet leads to the restoration of the acid-base balance and complete recovery.

Acid-base balance and health

Principles of the John Pegano technique:

Action	Target	Methods	Duration
Cleansing the body	Cleansing the intestines and gastrointestinal tract	Fruit mono- or combined diet based on citrus fruits or apples; colon cleansing (colon therapy); enterosorbents	7-8 days
Health improvement	Normalization of intestinal function, elimination of toxins, strengthening the immune system, healing joints	Diet based on alkaline-forming foods, bowel movements	Constantly
Physical exercise	Spinal health	Therapeutic exercises for the spine	Constantly
Health and beauty treatments	Skin cleansing	Bath, sauna, masks, body wraps, proper rest and recovery, relaxation, comfortable environment, reading, music	Constantly
Normalization of the psychological situation	Positive attitude	Creating a calm, harmonious environment	Constantly

Basic nutrition rules:

1. 1. Do not exceed the norm of acid-forming products at one time.
2. 2. Do not mix meat and starchy products.
3. 3. Do not consume citrus fruits and dairy products at the same time.
4. 4. Consume cereals, fruits, and grains separately.
5. 5. Eat watermelons, melons, bananas and raw apples separately from other foods.
6. 6. Drink tea without milk, sugar and cream.

According to the recommendations of John Pegano, up to 70-80% of the total diet consists of alkali-forming foods, and only 20% is acid-forming. By correctly combining the products allowed in this method, you can lose excess weight, get rid of cosmetic problems, and improve your body’s health.

Product category	Allowed	Prohibited
Berries, fruits	Apricots, grapes, kiwi, peaches, apples, figs, dates, citrus fruits, bananas, melon, most berries	Prunes, blueberries, plums, strawberries, wild strawberries, cranberries
Vegetables	Carrots, cabbage, cucumbers, beets, zucchini, pumpkin, onions, garlic	Potatoes, peppers, tomatoes, eggplants
Fish, seafood	Flounder, salmon, tuna, trout, halibut, perch, cod, sardines (baked or boiled)	Fried, fatty and smoked fish, shrimp, squid, mussels, oysters, anchovies
Eggs	Boiled eggs	Fried
Meat	Boiled or baked lean lamb (170 g at a time), dietary skinless chicken	All types of red meat, goose, duck meat
Meat products	-	Sausage, sausages, ham, offal (heart, liver, kidneys, brains)
Milk products	Low-fat or low-fat dairy and fermented milk products (milk, cottage cheese, kefir, yogurt, unsalted cheese)	Full-fat dairy products, ice cream
Cereals	Brown or wild rice, oatmeal, buckwheat, corn grits, millet, wheat, barley, bran	White rice, semolina
Baking, flour	Corn flour, wholemeal pasta, whole grain bread	Yeast baked goods, baked goods, industrial confectionery products, white flour pasta
Oil	Sunflower, olive, cottonseed, corn, rapeseed, low-fat butter	Margarine, spread, high fat butter, coconut oil
Beverages	Herbal teas, decoctions and infusions, freshly squeezed juices, decoction of watermelon seeds	Tomato juice, alcohol, coffee, carbonated drinks
Nutritional supplements	Granulated lecithin 1 tbsp. spoon a day	Other additives

Menu according to the Pegano method:

Eating	1st day	2nd day	3rd day
Breakfast	Oatmeal with dried fruits and water, green or herbal tea	Sandwich with cheese and fresh cucumber, soft-boiled egg, herbal tea	Curd casserole, berry jelly
Dinner	Vegetable soup, boiled breast, compote	Buckwheat soup, fresh cabbage salad, piece of boiled veal, fruit tea	Soup with chicken and mushrooms, cucumber salad with spinach, baked fish, compote
Afternoon snack	Low-fat yogurt	Low-fat cottage cheese with fruits	Biscuits, compote
Dinner	Baked fish, cucumber salad with herbs and lemon juice, herbal tea	Lean lamb with stewed or baked vegetables, compote	Stewed vegetables, pasta, fresh pineapple, herbal tea

The Pegano method diet should be followed for at least one to one and a half months in order to notice dramatic changes in the external and internal state of the body.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

In just a week you can lose up to 3 kilograms, and in a month - 10. And this is a very real figure. There is nothing wrong with trying to lose weight and create the figure of your dreams. However, you should act within reason. Many representatives of the fairer sex resort to And this is a violation of all nutritional rules. In addition, such activities can greatly harm your health. A nutrition and exercise program for weight loss will allow you to remove extra pounds and improve your health.

Basic Rule

Over the years, nutritionists have created all kinds of diets to help those suffering from obesity. At the same time, unknown properties of products that we consume almost daily are revealed. They allow you to burn calories that the body does not need. However, there is a basic principle of healthy eating and dieting. If desired, you can achieve almost any intended mark on the scale. But this must be done only by increasing daily physical activity and getting rid of bad habits. Only in this case will a monthly weight loss nutrition program help you.

Step one: getting rid of bad habits

A similar nutrition program for weight loss is suitable for women and men. However, many people fail to get rid of unnecessary pounds within a month. This happens as a result of the fact that a person is simply unable to get rid of certain habits. These include:

Basic diet

The weight loss nutrition program is built on certain rules. And the most important thing is a balanced diet, consisting only of those foods that will be useful to a person struggling with excess weight. This list includes:

1. Cooked or fresh vegetables. The exception in this case is potatoes.
2. Freshly squeezed juices and fruits. However, you should avoid grapes and bananas.
3. Boiled chicken eggs.
4. Cheese, cottage cheese and kefir. Preferably not very fatty.
5. All kinds of cereals.
6. Whole wheat bread.

What to give up

For a weight loss nutrition program to work, you must give up a certain number of foods. This list includes:

We move more

What else is needed for a weight loss nutrition program to start working? You should seek help from a good instructor. He will be able to create a set of exercises that will increase the load on problem areas. This will be a good addition to a balanced diet.

Of course, not everyone can quickly sign up for a fitness club and spend several hours a week. But you can refuse the elevator. In addition, you can walk several stops to work. In addition, it is worth doing exercises in the morning and jumping rope in the evening. Such activities will allow you to get rid of 600 kilocalories daily.

Sample menu

In order for a weight loss nutrition program to give a positive result, you need to create an approximate diet and stick to it throughout the month. Here is a sample menu.

Monday

Tuesday

1. Breakfast: 150 grams of cottage cheese and 100 ml of kefir.
2. Second breakfast: ½ grapefruit or apple.
3. Lunch: vegetable soup, 150 grams of pea puree without oil.
4. Afternoon snack: a glass of kefir.
5. Dinner: green salad, vegetables, 200 grams of baked fish.

Wednesday

1. Breakfast: 3 tbsp. l. a mixture of cereal flakes, 200 ml of milk and an apple.
2. Second breakfast: ginger tea, 2 loaves of bread, 20 grams of cheese.
3. Lunch: pea soup, two eggs.
4. Afternoon snack: a glass of kefir.
5. Dinner: 150 grams of cottage cheese, ½ glass of kefir and ½ grapefruit.

Thursday

Friday

1. Breakfast: muesli with almond crumbs, flax seeds and sesame seeds, apple, glass of kefir.
2. Second breakfast: ginger and lemon tea, 25 grams of cheese or feta cheese.
3. Lunch: vegetable and lentil soup.
4. Afternoon snack: dried fruits, such as prunes, dried apricots or raisins. All 30 grams.
5. Dinner: 200 grams of fish, baked in the oven, vegetable salad with celery root and kefir.

Saturday and Sunday

1. Breakfast, lunch and dinner: buckwheat porridge without oil and salt - up to 250 grams, a glass of kefir.
2. Afternoon snack and second breakfast: two plums or one apple.

On Sunday you can repeat the monoday diet. Of course, if it was painless for you. If not, you can take the menu any day. You can eat this way throughout the month.

Contraindication

In fact, a weight loss nutrition program for women and men is the first step towards a healthy lifestyle. However, those who want to lose weight quickly should not forget that any sudden restrictions in the diet and increased physical activity can negatively affect their health. Everything should be done gradually. Any diet is primarily contraindicated for those who have problems with the gastrointestinal tract. Such people need to carefully make changes to their diet.

A sharp increase in physical activity is dangerous for those who have diseases of the cardiovascular system, as well as the musculoskeletal system. As for emergency weight loss, it is contraindicated for adolescents, lactating and pregnant women.

Strict diets designed to lose excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in energy value food allow quickly, but disrupt metabolism. That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, long malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

• Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
• Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
• Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They are the ones who ensure the growth of fatty deposits and provoke. Sugar, various desserts and sweets must be replaced with fruits.
• Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However, it is better to replace fatty meats with lean ones.
• Consume enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
• Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
• Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
• Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
• Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
• Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Diet restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.

How to plan your menu correctly

First of all, you need to pay attention to calorie content of foods. The article provides a sample weekly menu, the daily energy value of which does not exceed the recommended norm. When making your own diet, stick to the restrictions.

In addition, you need to eat enough different types of food every day. A large proportion of the diet should be fruits and vegetables. They replenish the body's vitamin and mineral reserves and are rich in fiber, which gives a feeling of fullness.

Near quarters healthy daily menu is squirrels. It is optimal to use dairy products, as well as lean fish and meat as their source.

You need to eat about the same amount cereals and legumes. They saturate the body with energy because they are absorbed slowly. Besides, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional meals. A sample menu for the week consists of: 4 meals However, between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate your metabolism.

Sample menu for one week with recipes

Below are several recipes for delicious and very healthy dishes for weight loss. In the event that an exact description of the finished product is not given, you need to eat the amount of food recommended by nutritionists. For porridge as a side dish or an independent dish is it 150 g, for soup – 250 ml, for fish and meat – no more than 120. You can eat about 200 ml(a glass of kefir, for example). Concerning vegetables, then they can be used practically in unlimited quantities.

Monday

On prepare an unusual omelet with vegetables and cottage cheese:

• 2 eggs;
• 50 grams of spinach and low-fat cottage cheese;
• spoon of oil (vegetable).

Mix eggs with a couple of tablespoons of water, cottage cheese and spinach preheated in oil. Cover the omelette and cook until done.

For lunch eat a serving of chicken broth with vegetables and noodles.

As an afternoon snack A glass of kefir and one unsweetened fruit (for example, kiwi) will do.

Have dinner You can have fish baked in the oven without oil and salt (cooked in foil with the addition of aromatic herbs) and a portion of cabbage salad with carrots and apples.

Tuesday

For breakfast cook millet porridge in water or milk, drink a glass of unsweetened tea or coffee.

For lunch you can make boiled beef with a side dish of rice:

• a piece of lean beef weighing up to 1 kg;
• half a glass of rice;
• spices (bay leaf and a couple of black peppercorns);
• dill and parsley;
• small fresh cucumber;
• spoon of soy sauce.

You should start preparing this delicious dish the day before by soaking the rice in water and leaving it in the refrigerator overnight.

The next day beef is boiled:

• To do this, the washed piece of meat is poured with cold water, is being cooked a couple of minutes after boiling, after which the fatty broth is drained.
• The meat, cut into several large pieces, is again placed in water with a little salt and spices.
• After 50 minutes of boiling add a bunch of greens and (without chopping), simmer for another 10 minutes and remove the finished beef from the broth.

Parallel boil the washed rice in 1 glass of water until it boils. Add to side dish chopped cucumber and soy sauce, stir. Cut a third of the boiled meat into pieces and eat with rice, and put the rest in the refrigerator. Beef can also be used to make sandwiches and salads.

Afternoon snack today it’s fruits and mineral water.

For dinner drink a glass of kefir and eat a serving of vegetable salad.

Wednesday

For breakfast prepare a couple of sandwiches with yesterday's boiled beef and slices of fresh cucumber, make coffee.

Have lunch maybe with lean cabbage soup.

For afternoon tea make dietary cheesecakes:

After making the dough from eggs, cottage cheese and semolina, form several small cheesecakes and fry them in oil until golden brown. You can add a spoonful of honey when serving.

For dinner today – boiled fish and fresh vegetables.

Thursday

Breakfast– a portion of buckwheat porridge with water, tea with a sugar substitute and a piece of hard cheese.

For lunch Soup made from dried or fresh mushrooms is perfect:

Proper nutrition helps not only to lose weight, but also to be healthy and not get sick. Eating well means eating balanced foods rich in vitamins and minerals. It is also important to consider the ratio of proteins, fats and carbohydrates in the diet. Learn more about proper nutrition for weight loss. The monthly menu you will see below is a guide. That is, you can adjust the menu at your discretion. The most important thing is that you burn more calories per day than you consume.

So many diets are based on losing weight quickly. But what about the further result? As a rule, after a diet a person gains weight again. A proper nutrition menu for weight loss for a month helps not only to lose weight, but also to stay in shape in the future.

Diet rules

A proper nutrition menu for weight loss helps you lose about 20 kg of excess weight in a month (depending on your current weight). And then you need to follow simple rules to maintain a normal figure:

• Try to eat at the same time every day;
• Count the calories you eat;
• Enrich your diet with raw vegetables and fruits;
• Eat calmly, chew your food slowly;
• Take vitamin-mineral cocktails;
• Try to eat as much boiled and fried food as possible, and more raw food;
• Every kilogram of your weight requires 30 ml of water per day;
• Get rid of sugar and confectionery;
• A proper nutrition menu for weight loss for a month can, over time, become a regular diet.

Proper nutrition regimen

How to follow a proper diet for weight loss? The monthly menu can be of any recipe, the main thing is not to overeat or starve. Determine portions yourself based on our recommendations. If you are full of 400 grams of apples, then you don’t need to eat 500 grams.

1. It is best to take food 4 hours after waking up and 2 hours before bedtime;
2. Drink water 15-20 minutes before meals, and 2 hours after meals;
3. Edit the proper nutrition menu for weight loss for a month if you understand what you are doing.

Sample menu

A diet for a month can be extended over a longer period, or completed ahead of time - this is not scary. Let's look at proper nutrition and daily regimen, what you can eat on a diet.

You can make salads from vegetables and fruits to your taste. As an option, we offer the following recipes:

• Fruit salad: apple, banana, pear, teaspoon of honey, tablespoon of oatmeal. Top with a little yoghurt.
• Vegetable salad: cucumbers, greens, lettuce. You can top it with yogurt, kefir or a little butter.

Any snacks between meals can be made with raw fruits or vegetables.

Table 1. Menu and proper nutrition for weight loss for a month.

Regulate your food intake, count calories yourself. There should be few of them, but not less than 1200 calories. It doesn't matter whether you are a girl or a man.

Another recipe

There is another recipe for proper nutrition for losing weight for a month. The menu can be divided into 4 main stages. The trick of this diet is that the first week is preparatory, and in the third you remove meat from the diet. A very strong menu that will help you lose weight.

We planned three meals. You can have snacks between meals if you wish. Only fresh fruits and vegetables are allowed.

No. 1. Introductory week.

The task of this week is to prepare your body for weight loss so that it takes place without stress.

• Morning: boil an egg, make toast, squeeze out fresh juice;
• Day: a serving of vegetable soup, boiled chicken breast 100 g, salad;
• Evening: a glass of kefir, low-fat cottage cheese.

No. 2. Second week.

• For breakfast, only a glass of kefir - 250 ml;
• Boiled chicken breast 100 g, salad, cottage cheese with honey;
• Have your choice of dinner: cottage cheese, kefir, yogurt, plus salad.

No. 3. Third stage.

• Stew vegetables with buckwheat, a glass of kefir;
• Cook vegetable soup, a portion of buckwheat, salad;
• Stew any vegetables.

No. 4. The last stage of the diet.

• Cook a portion of buckwheat, stewed vegetables, a glass of kefir;
• Boil 200 g of beef, make soup, salad;
• Fresh vegetable salad, kefir, cottage cheese with honey.

This menu does not qualify for an Oscar, but it will help you get rid of extra pounds in a month. Proper nutrition allows you to lose about 20 kg in 30 days - this is very cool! Do you agree?

In order not to feel hungry, during the diet you can eat raw vegetables (carrots, beets, cabbage) in any quantity.

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Product Options

Let's see what products you can supplement your diet on your own. If you wish, you can create your own menu and send it to us for approval. We will adjust and help you maintain the right diet.

So, both men and women, when creating a proper nutrition menu for weight loss for a month, can safely include the following foods in their diet:

1. Any fermented milk products. Give preference to trusted home manufacturers. There may be fake powder in stores. This will not bring any benefit;
2. Dried fruits of all types - they are rich in vitamins;
3. Cereals;
4. Boiled meat (chicken breast, beef, turkey);
5. Raw fruits and vegetables;
6. Vegetable and fruit salads (without dressing);
7. Cheese or low-fat cheeses;
8. Boiled eggs;
9. Vegetable soups without fat;
10. Fish soups (ear);
11. Baked or stewed vegetables;
12. Stewed or baked fish;
13. Potatoes, only baked in the oven;
14. Cereals, rye bread;
15. Greenery.

If we forgot to add something to this list, be sure to add it. As you can see, from these products you can easily create a proper nutrition menu for weight loss for a month.

Finally, we would like to wish you good health! It's not difficult to stick to proper nutrition to lose weight. The monthly menu is just the beginning. We prove this from our own experience. For more than a year now we have been raw foodists, eating only vegetables and fruits in their original form.

If you want to be healthy and never get sick, we wish you to take the path of proper nutrition.

For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need is to be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: candy can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour in a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you record all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

An approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another useful tip that often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition using recipes for weight loss, together with active physical activity, will be the solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.