Weight loss menu for a week from a nutritionist.

Nutritionists recommend not hanging a lock on the refrigerator, just putting the right food there. Yes, you cannot do without a series of restrictions when it comes to losing weight, but the menu for a week can and should be varied. It is enough to slightly change the usual stereotypes in nutrition.

Many parameters are important for weight loss and diet:

Diet options
  • age;
  • starting weight of a person;
  • metabolic rate;
  • the presence of chronic diseases;
  • state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc. ).

General points of an adequate weight loss and the basic rule of nutritionists

The basic rule that nutritionists offer to anyone who wants to lose weight is to renounce dietary suffering and gradually begin to lose weight without effort and sacrifice, this is important for both women and men.

When you get up from sleep, you need to drink a glass of warm water. It will wash the digestive tract, finally awaken the organism, initiate metabolic processes and intestinal function. After the water, it should be about half an hour before breakfast. It will be ideal if at this time you do breathing exercises or any type of exercise.

When losing weight, it is extremely important to follow the correct water regimen.

Drink at least 2 liters of clean water a day. This will boost the fat burning process.

Hardly anyone makes the switch to proper nutrition at the same time. To start with, it is enough to reduce the food intake at each meal by 100-200 kilocalories. In addition, it is important to reduce both your total calorie content and your usual serving size.

How it looks in practice. For example, her usual breakfast is fried eggs and sausage. Instead of sausage, you can have low-calorie ham from chicken breast, or better yet, generally, boiled and thinly sliced ​​chicken breast. It is better to fill it not with a couple of whole eggs, but with 3-4 whites (without yolks).

In this case, your breakfast portion will not change in volume and the calorie content will be two times less. And if you gradually start to reduce the amount of fat poured into the pan and have a drop of oil smeared on the non-stick coating of the pan, then your breakfast will be even 3 times less nutritious, and also inexpensive and healthy.

A similar frugal approach should be taken for all lunch and dinner meals. For the former, instead of hodgepodge or fatty cabbage soup, you can cook:

  • light vegetable soup with chicken broth,
  • lean cabbage soup
  • vegetable puree soup based on cabbage, zucchini, carrots, potatoes, etc.

If you can't radically change a dish to a lean one, start by gradually reducing its calorie content. For any soup, this is, first of all, the exclusion of the frying process. All vegetables previously fried according to the recipe (onions, carrots, beets) should now be put in soup or cabbage soup without pre-processing, directly raw, finely chopped.

Proper food preparation

You don't need to save on vegetables, the vegetable fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has many useful properties. Therefore, it is not necessary to give up food or cut portions sometimes.

The second courses can be left as usual, just removing the oil for frying, or it is better to steam them or bring them to a full boil. The next step will be to cut the portions in half and replace at least half of the plate with vegetables: stewed, fresh, baked without oil, or grilled. This balanced and healthy approach ensures gradual weight loss. Also, it is a fairly inexpensive way to lose weight.

Dinner should always be the softest meal of the day. The main secret is to eliminate the feeling of hunger, but not to bring the feeling of heaviness in the stomach. So if you eat an apple or a lettuce leaf for dinner, after 1 hour, hunger pangs will force you to go to the refrigerator. Therefore, for dinner, it is ideal to prepare a light protein dish but that fills well with a portion of vegetable fiber (vegetables or fruits).

Important! Pregnant and lactating women should not follow non-prescription diets.

Appetizers on the weight loss menu

In general, nutritionists' recommendations boil down to the fact that snacks are necessary for good nutrition: these are second breakfasts, afternoon snacks, and late dinners. Five, six meals a day is the foundation of a fractional regimen, and with the right approach, it gives the best weight loss results.

You can choose natural sweets as snacks in the morning:

  • dried dates, prunes, dried apricots,
  • dried apple wedges
  • unroasted nuts without salt.

The second breakfast can be vegetarian and consists of a fruit. You can have a snack with cottage cheese or a slice of cheese. For a late dinner, an hour before bedtime, you can drink a glass of kefir or plain yogurt. In general, these sugar-free dairy products are extremely effective during the weight loss period, plus it's a very inexpensive and low-carb option.

An important rule of thumb for weight loss nutritionists: don't overeat, that is, don't overeat until your stomach is heavy. You have to get up from the table when it seems like you can eat a little more until you are satisfied. This is exactly what is superfluous. But you will have to stop only at the beginning, quite quickly, the body will get used to normal amounts of food, and you will no longer want to overeat.

Everyone who is losing weight is very concerned about refusing to eat sweets. However, there is no strict requirement here. You don't have to give up chocolate entirely. A week, you can eat a strip of bitter dark chocolate 2-3 times in the morning.

Otherwise the thinning menu will not bring results.

Here's what you need to limit foods as much as possible and ideally exclude baked goods and fatty foods:

  • white bread,
  • cookies,
  • cupcakes,
  • industrial confectionery, trans fats and storage sauces (including margarine, tomato sauce).
  • smoked products,
  • fatty meat
  • lard.

Weight loss menu: desirable foods

Proper weight loss doesn't happen in a short time, it's a long process.

Slimming menu

This will help which products should be included in your menu. First of all, it is rational to include all food groups in the diet:

  1. Protein group: ideal for losing weight chicken, fish, beef, rabbit meat, nuts (without salt or fried), eggs, cottage cheese and other dairy products. Cheese is also acceptable, but is subject to restrictions.
  2. Carbohydrate group: when losing weight, so-called complex carbohydrates are acceptable and even necessary. These are durum wheat pasta, cereals (grays are especially good), boiled potatoes (not fried). The diet should not be free of carbohydrates.
  3. Vegetable fiber: any vegetables and fruits baked (preferred), fresh or boiled.
  4. The Fat Group: It is impossible to make a big mistake in losing weight by completely excluding fat from your diet. Without them, the body cannot function normally, and their deficiency has a detrimental effect, even on the appearance of hair and skin. Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed on the menu. The use of butter is limited, no more than 2-3 times a week.

Nutritionist weight loss menu for a week

In order not to break the weight loss process and follow all the rules, it is advisable to follow a strictly scheduled weight loss menu. It is optimal to take a weekly period of time. In this way, it will be possible to purchase the necessary products in advance and there will be no strange products in the refrigerator. Plus, you'll know exactly what and when to eat.

1 day

  • Breakfast: a portion of oatmeal boiled in water with a slice of butter, a sandwich with cheese (you can put butter on a sandwich, not on porridge). A drink to your liking (preferably green tea, compote).
  • Lunch: chicken noodle soup, two tablespoons of mashed potatoes, a piece of baked breast.
  • Dinner: stewed vegetables, second piece of chicken breast.

Day 2

  • Breakfast: 2 hard-boiled eggs, fruit salad dressed with natural yogurt.
  • Lunch: mushroom soup in chicken broth, small whole wheat pumpkin muffin.
  • Dinner: red fish (salmon, trout), steamed, fresh vegetables (cucumber, tomato).

Day 3

  • Breakfast: 150 grams of cottage cheese, seasoned with a tablespoon of sour cream and any fruit. Curd cheese on a slice of whole wheat bread.
  • Lunch: soup of pureed vegetables with croutons or a slice of rye bread.
  • Dinner: vegetable salad, sandwich with a slice of lightly salted salmon and a slice of bran bread.

Day 4

  • Breakfast: buckwheat porridge, any natural sweetness for tea.
  • Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
  • Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.

Day 5

  • Breakfast: oatmeal in water with a little nuts and dried fruits. Gluten-free cheese sandwich.
  • Lunch: Lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
  • Dinner: stewed sea fish with vegetable salad.

6 days

  • Breakfast: croutons with eggs and milk from a couple of slices of bran bread.
  • Lunch: cream of broccoli soup, boiled chicken breast, baked vegetables.
  • Dinner: chicken roll with cheese and herbs, boiled vegetables.

7 days

  • Breakfast: milk shakes, banana, pear, 2 tablespoons. tablespoons of oatmeal.
  • Lunch: a piece of baked fish, salad of boiled green beans with an egg.
  • Dinner: roasted apples with honey and cinnamon.