Proper nutrition for weight loss (for a month) - Plan, Menu and Examples

The popular practice of proper nutrition for weight loss for a month promises adherents effective weight loss and solving health problems.

Positive changes occur thanks to a correctly compiled healthy nutrition menu for the month, which is balanced and varied.

Reviews from men and women confirm that weight loss does not occur as quickly as with express diets, but the results are permanent.

Nutrition plan for weight loss for a month

Proper nutrition is fundamentally different from diets in that it is completely balanced and satisfies a person’s need for nutrients and biologically active compounds.

Weight loss will occur more slowly than with express diets, but it will be fat that will be “burned”, not water.

Thanks to its gentle effect on the body, proper nutrition can be continued indefinitely and made into normal eating behavior.

The benefits of this are obvious: improved health, increased quality of life, a feeling of lightness in the body and a surge of vital energy. This method is acceptable even for breastfeeding women who have gained excess weight after giving birth.

In order for your idea of ​​switching to proper nutrition to be successfully implemented, you need to build the right strategy for the month ahead. It's best to do this in stages.

First stage. Determine the basic rules of nutrition.

The correct diet for a month is not a set of dogmas that are equal for all people. First of all, it is a healthy diet that is optimally suited for a particular organism.

Each of us has our own constitutional characteristics, chronic diseases, bad habits, level of physical activity, and established lifestyle. Therefore, a proper nutrition program for losing weight for a month should be adapted to your specific body:

Number of meals and time for each meal.

It is recommended to adhere to a five-time regimen with a break of 2-3 hours. You need to have breakfast an hour after waking up, and dinner no later than two hours before going to bed.

Calorie content of the daily diet.

If your goal is weight loss, then your calorie intake should be at 10-15%

less than their expenditure on physiological processes and activity. In this case, the energy deficit will be replenished by consuming reserve fat in the human body.

Calculate daily calorie needs DCI

(AMR) can be done using the most modern
Harris-Benedict
:

For women:

DCI = (weight (kg) × 10 + height (cm) × 6.25 – age (years) × 5 – 161) × Activity coefficient.

For men:

DCI = (weight (kg) × 10 + height (cm) × 6.25 – age (years) × 5 + 5) × Activity coefficient.

You can take the activity coefficient for calculation from the list:

• 1.2 - no or minimal physical activity;
• 1.38 – moderate training 3 times a week;
• 1.46 – moderate training 5 times a week;
• 1.55 – intensive training 5 times a week;
• 1.64 – training every day;
• 1.73 - intense training every day or 2 times a day;
• 1.9 – daily physical activity + physical work.

Amount of fluid per day.

It is generally accepted that the body needs 30-40 ml of water per 1 kg of weight. Drink only clean, non-carbonated water. Juices, soups, tea and coffee are considered food.

It is recommended to drink the first portion of water (250 ml or more according to personal experience) on an empty stomach immediately after waking up. The remaining amount should be evenly distributed throughout waking hours. Drink water separately from meals: half an hour before and no earlier than an hour after.

During active sports and hot weather, the amount of water you drink may increase slightly.

Poll: Do you have any bad eating habits?

Distribution of caloric content of dishes by meals.

This item requires adaptation to your lifestyle. The average person is most active in the first half of the day, so he should consume the bulk of his calories at this time of day.

After noon, activity decreases, and the calorie content of food decreases accordingly.

Approximately the daily calorie intake is distributed as follows: 25% is consumed for breakfast, 15% for lunch, 35% for lunch, 10% for afternoon snack and 15% for the last meal.

Make a proper nutrition plan for weight loss for a month in accordance with these rules, and this is guaranteed to bring you the desired result in the form of normalizing your weight and improving your body’s condition.

Poll: How much weight do you want to lose?

Recommendations for losing weight

A healthy monthly menu requires adherence to several principles:

• control calories;
• analyze the composition of food;
• cook food correctly;
• control the daily routine.

At first glance, a proper diet prohibits eating junk food, but it is allowed in limited quantities. Thanks to this, the craving for sweets and fast food is reduced. The main thing you need to realize is that there should be several times less junk food than healthy food. Thanks to a well-designed menu, there will be no sudden weight loss, since the caloric content is slightly reduced. Weight loss – approximately 2 kg per month. By combining proper nutrition and exercise, you can lose up to 10 kg per month.

Healthy diet for a month

The main thing in proper nutrition is a balanced menu. We can talk at length about the principles of creating a daily menu, but it’s easier to imagine it in the form of a consumer plate.

It is recommended to divide the plate into three equal parts. Two thirds should be filled with “correct” carbohydrates, and the remaining segment should be equally divided between fats and proteins.

Thus, the ratio of nutrients in the diet should be formed according to the proportion B:F:U = 1:1:4

. Of course, when buying groceries for the month, you should be careful when choosing the sources of each nutrient.

Carbohydrates

The most extensive group and the basis of a diet based on proper nutrition is carbohydrates. They provide us with energy throughout the day and regulate digestion.

Vegetables, greens

They are low in calories, high in fiber, vitamins, trace elements and minerals. Starchy vegetables should be limited in the amount of consumption, while green leafy vegetables, on the contrary, can be eaten almost without limitation.

When composing dishes from vegetables, it is necessary to take into account their calorie content.
Table of energy value of products

Fruits and berries

These sources of carbohydrates are given by nature as a dessert because they contain natural sugars - fructose and glucose. They can be used as a snack and are convenient to take with you.

Even high-calorie bananas and grapes are not recommended to be completely excluded from the diet, since they, like all other fruits and berries, supply the body with valuable vitamins, micro and macroelements and other biologically valuable compounds.
Table of energy value of fruits

During winter, when most seasonal fruits are not available, dried fruits can be used as a sweet dessert.

In addition to the high fructose content, they contain concentrated amounts of fiber, minerals and trace elements.

However, dried fruits have a high calorie content, so they should be included in the menu in doses.
Table of energy value of dried fruits

Cereals

Contains slow carbohydrates that provide long-lasting energy.
In addition, they contain B vitamins, which are not destroyed even during heat treatment. All cereals are quite high in calories, so it is necessary to strictly adhere to the portion size in order not to exceed the calorie content of food intake. Table of energy value of cereals

Bread and pasta

These products can be included in the diet with proper nutrition only if they are made from whole grain flour.

Only it contains bran, which is valuable for digestion, which is pure fiber. Whole grain bread and pasta are slow carbohydrates that are characterized by a low rate of breakdown and long-term saturation of the body.

Squirrels

Proper nutrition for women and men must include proteins. These nutrients are valuable building materials for the cells of our body. Without them, the full functioning of organs and systems is impossible.

Nutritionists advise calculating protein intake as follows: per 1 kg of body weight you need to consume 0.8-1 g of protein. Thus, for an average person weighing 70 kg, 70 g of protein will be sufficient.

Various products of animal and plant origin serve as sources of protein:
Table of energy value of meat products

Energy table for legumes

Chicken and quail eggs are also a valuable source of protein. Nutritionists impose restrictions on the consumption of yolk, and hypoallergenic protein can be eaten more often and more.

Dairy

They combine protein and valuable calcium. A deficiency of both substances can lead to serious illness. Therefore, dairy products must be included in the daily diet as part of the primary diet.

At the same time, nutritionists recommend giving preference to fermented milk products with a normal level of fat content (2,5 – 3,2%

).
They are better absorbed and saturate the body with proteins and calcium. Energy table for dairy products

Fats

This is a part of the diet that cannot be completely eliminated, but must be strictly controlled. A complete absence of fat can lead to serious disruptions in normal physiology.

Fats should be chosen of high quality: exclude solid animal fats and give preference to high-quality vegetable oil. Various nuts will be an excellent alternative to liquid dressings for salads and dishes.

Be aware of the very high calorie content of fat-containing foods and keep their consumption to a minimum.
Energy value of fatty foods

Energy value of nuts

Knowing the calorie content of foods and the rules for forming meals, you can easily organize a month of proper nutrition that will contribute to weight loss. The results of this change in eating behavior are a weight loss of 5-6 kg per month.

In 2-3 months you can easily lose 10 kg.

It is this weight loss regimen that nutritionists consider the safest. Losing weight by 1 -1.5 kg per week or 200 g per day is physiologically acceptable and does not cause significant damage to human health.

Proper nutrition program for weight loss for a month

A proper nutrition diet for a month begins with clearly indicating the hours of food intake. You should start from the time of awakening.

1. Wake-up time: lark - 06:00; owl - 09:00.
2. Breakfast: lark - 07:00; owl - 10:00.
3. Light lunch: lark - 10:00; owl - 13:00.
4. Lunch: lark - 13:00; owl - 15:00.
5. Afternoon snack: lark - 16:00; owl - 17:00.
6. Dinner: lark - 19:00; owl - 20:00.
7. Bedtime: lark - 22:00; owl - 00:00.

The weekly menu must be prepared in advance and go to the grocery store with a ready list. This will help you avoid spontaneous unnecessary purchases of products that do not correspond to proper nutrition.

A healthy diet for the month is compiled taking into account the characteristics of each meal:

Breakfast is an obligatory meal that should take place even in the absence of a strong feeling of hunger. As a rule, when establishing proper nutrition, the feeling of hunger in the morning will gradually appear. Breakfast should be nutritious and balanced. It should contain about 50% of the daily carbohydrate intake, 30% protein and 20% fat.

Lunch and afternoon tea are snacks rather than main meals. They help you “survive” until lunch or dinner. This can be a fruit, a small tray of berries, fresh or stewed vegetables, nuts or dried fruits in a portion of no more than 30 g.

Lunch should be hearty, consisting of a balanced combination of protein and vegetables. Be mindful of your portion size and don't overeat.

dinner consist mostly of easily digestible protein products. The body does not need carbohydrates at the end of the day, but proteins are necessary for the regeneration of cells and tissues.

Be sure to take into account the caloric content of foods and do not go beyond the daily requirement.

Recipes

There are no limits to the variety of recipes for delicious and healthy food. Below are recipes for healthy eating for a month that will inspire you to carry out your own culinary experiments.

Breakfast

There are several breakfast recipes that are ideal for proper nutrition:

Cereals. 4-5 table. Pour boiling water over a tablespoon of oatmeal and leave covered for 5 minutes. Place baked pumpkin and banana on it, sprinkle with sesame seeds or chia.

Spinach omelette. Fry the spinach and tomatoes in a frying pan, then pour the beaten egg over them. Cover with a lid and remove from heat after 5 minutes.

Dessert with chia seeds. Pour kefir with added sucrose over the chia seeds overnight and put them in the refrigerator. Serve with your favorite fruits or berries.

Lunches

We are used to the fact that preparing dinner takes a lot of time. Our recipes are prepared specifically for busy housewives and provide healthy nutrition that is acceptable to everyone on a budget.

Ratatouille

. Place eggplant, zucchini, tomato and cheese cut into circles alternating on a greased baking sheet. Serve with stewed pepper, onion and garlic sauce. Cover the baking sheet with foil and bake for 20 minutes at 180 degrees.

Whole grain pene with vegetables and breast

. Breast, carrots and celery are stewed with olive oil, tomatoes, peppers, garlic and basil are added. Add the cooked foam into the pan and mix.

Dolma

. Grape leaves are steamed in boiling water, rice is soaked in water. Chopped onion and tomato are mixed with rice and minced beef and wrapped in grape leaves, poured with tomato sauce and simmered for 30 minutes.

Dinners

Each of these recipes for proper dinners is unique - it can be prepared at home in no more than five minutes:

Salad of vegetables and boiled eggs

. Mix sliced ​​boiled eggs with cucumber, corn, peas and season with yogurt.

Grilled breast with vegetables

. The pre-prepared boiled breast is cut into plastic pieces and placed on a grill pan. Vegetables cut in the same way are sent after the breast. Fry for 10 minutes on each side.

Berry and curd dessert

. The cottage cheese is decorated with your favorite thawed berries or fruits on top.

Broccoli omelette

. The cabbage is disassembled into inflorescences, poured with beaten salted egg and fried on both sides until cooked.

Squid with vegetables

. Cleaned and cut into rings, squid is stewed in a frying pan until the liquid evaporates. Then lemon juice, spices to taste, spinach and tomatoes are added to it. After 3 minutes, remove from heat.

Tips and motivation

If you are on the path to proper nutrition for the first time and decide to use it for weight loss, then you cannot avoid common mistakes.

Most often, the first steps on proper nutrition are accompanied by:

1. Breaking into flour and sweets. When you really want it, you can indulge yourself in some healthy sweets: honey, dried and fresh fruits, marshmallows. However, their number must be strictly limited.
2. Eating fried and smoked foods. You should choose baking, stewing, boiling, steaming or grilling as cooking methods.
3. Preference for thermally processed vegetables. Include as many fresh vegetables and herbs in their unheated form as possible in your menu. They are the main source of vitamins, enzymes and other biologically active compounds. Also be sure to eat berries and unsweetened fruits. The amount of sweet fruits (bananas, grapes) consumed should be limited.
4. Alcohol abuse. Alcohol itself is a low-calorie product, however, it is a strong depressant and appetite activator. As a result of drinking alcohol, you no longer control the caloric content of food and portion sizes, which inevitably leads to overeating.
5. Uneven distribution of food calories. A meager breakfast of a cup of tea, a snack of bread for lunch, but an unreasonably rich dinner will not bring the desired weight loss and will cause digestive problems.
6. Increasing the serving size. This often happens due to abandoning the usual high-calorie foods. We try to compensate for the energy value of food with its volume. Thus, the weight stays the same, the stomach and intestines stretch, and the abundance of food causes discomfort and gas formation.
7. Skipping meals. By skipping one of your meals, especially in the first half of the day, you risk working up a voracious appetite and overeating at the next meal.
8. Abuse of salt and ready-made sauces. Excessive salt consumption provokes swelling, so it should not be consumed uncontrollably. In many ready-made semi-finished products, sauces, and seasonings, salt is added in excess and this must be remembered.

In order to avoid mistakes and lose weight with proper nutrition in a month, analyze your eating behavior. This is easy to do with a food diary.

Write down everything you ate and why you ate it. Then draw conclusions about the causes of eating disorders and deviations from nutritional intake. Perhaps you are eating stress or boredom.

The right motivation will help you overcome the difficulties of the first stages of proper nutrition: you become slimmer and more attractive; your health is improving every day; people of the opposite sex began to pay attention to you.

You have seen positive changes at work associated with a promotion; you can wear fashionable clothes that you were previously embarrassed to wear because you were overweight; Every day you become more confident in yourself.

Every lost gram will bring a girl or man a feeling of joy. Healthy eating will give you a lot of energy and a positive mood. You will want to reach new heights of self-improvement.

How many groceries did you need for the week?

Sometimes, when I publish a menu from the “economy” series, I am reproached that it is on the verge of starvation. Therefore, before writing the menu itself, I will show how many products are included in it. Everything didn’t fit on one table, so we had to shoot it in three stages.

Meat, poultry, fish, eggs, dairy products

Vegetables, fruits, greens

Groceries and other products

In my opinion, no one is in danger of starvation, right? There are more than enough vegetables and fruits. And the menu every day (!) includes either meat/poultry or fish.