How to create a menu for weight loss. Proper nutrition menu for weight loss for a week. Squid and rice soup

Only proper nutrition for weight loss day by day, the recipes for which are proposed in this article, will help you achieve slimness. Without changing your diet, physical activity will not bring the desired result.

In ordinary life, we either starve or overeat, instead of eating balanced, separate and regular meals. Fit athletes who train 3-4 times a week should know how to replenish energy costs without harming their figure.

Diet basics. Where to start and why you need it.

Proper nutrition throughout the day is a guarantee of health and slimness: Using recipes for weight loss, you will switch to the right regime without suffering and starvation. It is worth noting that supply system, designed for every day, has many advantages:

lack of hunger and stomach cramps;
individual menu planning;
absence of categorical taboos.

The only difficulty of the proper nutrition menu is the long-term process. A diet based on healthy foods will be more effective if you engage in fitness or undergo a massage course. Exercises for weight loss at home are suggested in this video.

List of products for weight loss: proper nutrition menu for every day

Based on healthy foods containing fiber, minerals and vitamins, you can make up individual menu. The beneficial properties of vegetables, fruits, legumes, and fish cannot be underestimated. All weight loss products can be divided into main categories:

Protein;
Dairy;
Cereals;
Nuts;
Vegetables fruits.

Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be consumed more than four times a week. Chicken and turkey are the best types of meat for those who are losing weight. For example, Ducan's diet, known all over the world, suggests combining pure protein with vegetables during the rotation phase. You can learn more about this power system in this video.

The calorie content of an egg is only 80 kC; proteins and vitamins are perfectly absorbed by the body.

Without dairy products you will not get rid of extra pounds. Linoleic acid and calcium contained in kefir and cottage cheese help satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.

Many fitness girls refuse porridges, but it’s cereals help you lose weight, as they remove toxins from the body. It should be cooked in water without oil.

Barley is hypoallergenic, and millet reduces cholesterol levels. Buckwheat is a source of iron, and oatmeal has a cleansing effect, so it is considered a beauty product.

No vegetables Even daily workouts in the gym will not help you get a slim figure. Pay attention to the items that must be on your menu. Carrots and tomatoes remove cholesterol and protect against cancer. Zucchini, celery and beets improve bowel function. Cucumber and cabbage make muscles more resilient, and pumpkin speeds up metabolism.

Proper nutrition menu for the week: recipes for every day for health and slimness

Without a nutritional regimen, you will not achieve results. How to lose weight if half of your daily ration is eaten during dinner, and your morning meal is simply missing?

The secret of proper nutrition for weight loss is simple - calorie consumption should be greater than the amount of food consumed for energy. A table of caloric content of foods will help you create an individual menu.

Using mass index calculator, you can get your ideal weight taking into account your age, height, and build. By calculating your body mass index, you will understand how many extra pounds you need to lose.

A healthy and proper diet for every day is an ideal plan for losing weight, and the recipes do not require long preparation. We offer healthy nutrition options: a daily menu will help you achieve weight loss and avoid shortages of valuable microelements.

For breakfast– cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90 kC/100 g.

Casserole

For preparation you will need these Ingredients:

Eggs-3pcs;
Sugar – 100g;
Cottage cheese-500g;
Semolina - 2 tbsp. l;
Raisins and dried apricots - 50g;
Sour cream -100g;
Salt.

Semolina is combined with sour cream and mixed to swell for half an hour. Pour boiling water over raisins and dried apricots. The cottage cheese is rubbed through a sieve or crushed with a blender to make the casserole more airy. Sugar and eggs are added to the pureed curd mass. Pour semolina with sour cream into the total mass.

Excess moisture from dried apricots and raisins is removed by blotting with a napkin. Grease the mold with butter and pour the mixture into it. The dish is placed in the oven, preheated up to +180 degrees. Bake for 40 minutes until golden brown. When serving, decorate with fruits and sour cream.

The lunch meal must include a hot dish. We suggest preparing a delicious rice soup with squid and peas. The calorie content of the dish is 145 kC/100 g.

Squid and rice soup

For cooking you need these Components:

Squid fillet-400g;.
Rice-2/3 cup;.
Green peas - 1/2 cup;
Bulb;.
Butter - 1 tbsp. l;.
Salt, spices, herbs.

Boil the rice until half cooked, and cut the vegetables into strips and sauté in oil. Squid cleaned, cut. Vegetables are added to the broth, and after 15 minutes, rice, squid and peas are added. Cook until done. Before serving, sprinkle with herbs.

Dinner should be satisfying and light. An ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80 kC/100 g.

Stuffed zucchini

To create a culinary masterpiece you will need these products:

Minced meat – 300g;
Zucchini - 2 pcs;
Rice – ½ cup;
Carrots - 1 piece;
Onion - 1 piece;
Broth - 1 glass;
Sour cream and tomato paste - 1 tbsp. l;
Salt, garlic, pepper.

Zucchini is cut into transverse pieces, after removing the pulp. The rice is boiled until half cooked and mixed with minced meat. Zucchini boats stuffed with the mixture, placed in a mold and poured with sauce.

To prepare the sauce, use zucchini pulp, carrots and onions.

The ingredients are simmered in a frying pan with a small amount of oil, garlic and broth (water) are added. At the final stage, add tomato paste with sour cream, salt and pepper.

Simmer the zucchini in the sauce for 40 minutes, covered. Sprinkle with fresh herbs when serving.

Proper nutrition: proven recipes for guaranteed results

Typically, phyto-nuts do not have enough patience and time to check the proper nutrition table and count the calorie content of each piece. If scrupulousness is not your nature, use diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!

The peculiarity of the nutrition plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes and don’t get stuck on the same items.

Breakfast

Cottage cheese with sour cream and fresh fruit.
Sandwich with chicken breast or salmon. A glass of kefir, yogurt.
Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
3 egg omelette, fruit salad.

Dinner

Creamy vegetable rice soup.
Vegetable lasagna.
Goulash with whole grain pasta.
Breaded cauliflower.

Dinner

Vegetable stew with chicken breast.
Seafood with brown rice.
Boiled beef with vegetables.
Cottage cheese casserole and salad.

When building a healthy nutrition menu, do not forget that prohibited Positions such as fast food, baked goods, confectionery, dry mixes and muesli remain. Give up carbonated drinks and alcohol – and within a week you will see the results. Fatty and smoked foods lead to pimples, acne, and oily hair problems. By clearing your menu of harmful foods, you will see not only a decrease in volume, but also external signs of a healthier body. A video of healthy eating for every day will help you achieve your desired goal.

Snack options: proper nutrition

High-calorie nuts make you feel full, making them an ideal snack. Peanuts, walnuts and pine nuts rejuvenate and speed up metabolic processes. Daily norm– no more than two walnuts or 20 almonds.

Products containing fiber - berries and fruits. Delicious treats will save you from hunger between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. Everyone knows the beneficial properties of these fruits.

You can also have crackers with low-fat cheese. Raw carrots, mangoes, and dried cherries will help you get rid of the annoying feeling of hunger. Drink a glass of kefir or yogurt without additives.

Advice for women after 30-40 years. Where to begin. How to plan.

In adulthood, the body begins to change. If you can lose weight at the age of 20 in literally a week, then after the 40-year mark, metabolic processes slow down, and therefore fat deposition occurs. The main recommendations for nutrition are:

Get more calcium, protein and water.
Minimize carbohydrates and fats.
Restricting fluids can lead to sagging skin.
You can maintain normal body weight using fasting days.
An optimal training program is necessary.

The optimal amount of calories per day is 1500. You can calculate the amount more accurately using a simple formula: multiply the weight by 22 and subtract 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day will be lazy oatmeal, which can be prepared the day before.

Oatmeal for the lazy

Ingredients for preparation:

Oatmeal – 30g;
Chia seeds – 1 tbsp. spoon;
Greek yogurt – 60g;
Milk – 80ml;
Honey – 1 hour. l;
Pomegranate seeds;
Coconut flakes;
Cinnamon or sugar - 1 tsp;
Raisins - 1 tbsp. l;
Nuts – 1 tbsp.

Several types of oatmeal will help you get an early morning energy boost. These ingredients are designed to prepare two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft consistency. The video below will help you get the most delicious breakfast without much hassle.

Proper nutrition for weight loss: combining foods

Did you know that the wrong combination of foods can lead to weight gain and disruption of the gastrointestinal tract? Protein foods are combined with cabbage, beans, zucchini, spinach and other starch-free foods.

Starchy ones are supplemented with herbs, radishes, tomatoes and radishes. It’s not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.

Fruits and nuts are the perfect combination. Use the garden's gifts for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.

You don't have to memorize the caloric content of all positions. Just pay attention to the BJU content and the number of calories when purchasing goods in the store. Ideal correct slimness– get up from the table with a slight feeling of hunger.

Even if you treated yourself to dessert or cake, don’t panic. Stress causes you to consume food in unrealistic quantities without feeling taste or satiety. Knowing that you have a “sin” in the form of an excess of calories, work off what you eat during training.

Systematic proper nutrition for weight loss day by day– much better than strict diets: recipes for simple and healthy dishes will diversify your diet.

Slimming diet for women

Women have always dreamed of an ideal figure, wanted to look flawless and seductive, have a slim figure and proud posture. Nowadays, the desire to be slim and beautiful still has not lost its relevance. For a modern woman, being slim is not only an end in itself, it is also an indicator of her self-sufficiency and success.

There are probably no ways in which the fair sex would not strive to achieve this. They exhaust themselves with diets and fasting, work hard in the gym, sweat in baths and saunas, take dubious miracle pills, etc. Meanwhile, the secret to maintaining a slim figure lies in a certain lifestyle.

There are many methods to make your figure slim. But the most important among them remains proper nutrition. No matter what we do to ourselves, if the diet is not balanced and the diet is not developed, the extra pounds will haunt us and stick out treacherously wherever possible. At the same time, it is important not only what we eat, but also in what quantity. Knowing your own physiological needs, you can create a daily menu and try to stick to it. We must learn to love healthy food.

However, staying slim does not mean that you have to deny yourself everything. On the contrary, a ban imposed on any products can result in very serious consequences, for example, a decrease in metabolic rate. A psychological “rebellion” on the part of the body is also possible.

The so-called universal nutrition system, developed long ago by nutritionists, is called a balanced diet, which everyone has probably heard about. Another thing is whether everyone understands what it is.

Some rules of a balanced diet apply to everyone, others concern certain groups of people and must be selected individually, because it is absolutely clear that a nursing woman and a professional athlete will have different needs, and therefore their diet will not be the same. Among the universal rules, the following should be mentioned:

1) the ratio between proteins, fats and carbohydrates in the products present in the diet should be 1:1:4. A significant proportion of carbohydrates is explained by the fact that we get more than 50% of the energy we need from them, and we are not talking about simple carbohydrates - baked goods, sweets, sugar. This refers to complex carbohydrates contained in rye bread, wild and brown rice, buckwheat, etc.;

2) the diet should also include fiber - the so-called dietary fiber, which ensures normal digestion and excretion of waste products from the body, not allowing them to linger in the intestines. It is necessary to consume approximately 35 g of fiber per day with food. Its main sources are bran, whole grain bread, vegetables, fruits and seeds;

3) calories received from food should be rationally distributed between breakfast, lunch and dinner. With three meals a day, they should account for 25-30, 50 and 20-25%, respectively. It is especially good if some of the calories are allocated for second breakfast and afternoon snack, i.e. organize a five-course meal plan. With fractional meals, you can forget about overeating and feeling hungry, since the longer the intervals between meals, the stronger the appetite, the larger the portion;

4) you need to drink a certain amount of water per day, as mentioned above;

5) you should limit the consumption of sugar and salt - the first causes your teeth to deteriorate, your skin and figure suffer, and the second causes fluid retention in the body and increases blood pressure, which cannot but affect your figure;

6) when reducing the amount of fat in the diet, you cannot fall below a certain level, since without them fat-soluble vitamins will not be absorbed and there will be no material for the construction of new cells. Let us remember that cell membranes are formed from cholesterol (a fat-like substance), which has become so much of an issue lately, although you should know that approximately 15% of this substance comes from fatty foods, the rest is produced by the body itself. But you shouldn’t get carried away with such food;

7) you need to eat more fresh fruits and vegetables, add them to cereals, casseroles and other dishes;

8) if it is impossible to completely give up alcohol, you need to at least minimize its amount. This is important because this product is very high in calories. For example, 100 g of vodka contains 275 kcal;

9) you cannot eat the same foods and dishes day after day, so it is strongly recommended to diversify the menu. In addition, you need to practice cooking methods such as stewing, baking and steaming.

For a healthy adult woman, a balanced diet of 2000 kcal for a week would be something like this.

Monday

Breakfast: oatmeal with milk 1.5% fat with 2 tsp. honey, apple baked with cinnamon, 20 g of nuts, tea or coffee.

Lunch: 1 glass of kefir, 1 fruit of choice.

Dinner: meat borscht, fish or chicken cutlet with side dish.

Afternoon snack: 20 g dark chocolate, tea.

Dinner: boiled fish, fruit salad, seasoned with natural yogurt or low-calorie cream.

Tuesday

Breakfast: buckwheat porridge with chicken breast and tomato sauce, tea or coffee with 1 tsp. honey

Lunch: 1 glass of natural yogurt, marmalade.

Dinner: vegetable soup, meat with stewed cabbage, a slice of bread, tea or compote.

Afternoon snack: 1 glass of tea with oatmeal cookies.

Dinner: cottage cheese 1 tbsp. l. low-fat sour cream, 1 fruit of choice.

Wednesday

Breakfast: an omelette of 1 egg and 2 whites, a sauerkraut salad, a slice of bran bread, tea or coffee with 1 tsp. honey

Lunch: cottage cheese with 1 tbsp. l. low-fat sour cream and dried fruits.

Dinner: stewed fish with rice side dish, vegetable salad of your choice (or vinaigrette), tea or coffee.

Afternoon snack: 1 glass of fruit smoothie, marshmallows.

Dinner: chicken or fish sauce with steamed broccoli.

Thursday

Breakfast: muesli with milk or yogurt, fruit of choice, tea or coffee.

Lunch: hot sandwich made from a grain bun, cheese, herbs and tomato.

Dinner: chicken soup, beef goulash with buckwheat porridge, vegetable salad.

Afternoon snack: fruit salad with whipped cream, tea or coffee.

Dinner: stewed fish with a side dish of fresh vegetables or pasta.

Friday

Breakfast: milk rice porridge with dried fruits, tea or coffee.

Lunch: 1 glass of any fruit juice with cookies.

Dinner: borscht, mashed potatoes with stewed meat, vegetable salad of your choice.

Afternoon snack: 1 glass of cocoa, fruit of choice.

Dinner: salmon steak, 1 glass of dry wine.

Saturday

Breakfast: cheesecakes with 1 tbsp. sour cream and 1 tsp. honey

Lunch: fruit salad with whipped cream.

Dinner: fish soup, fish with any side dish, 1 glass of dry white wine.

Afternoon snack: 1 glass of citrus juice with cookies or biscuits.

Dinner: grilled meat, seasonal vegetable salad, 1 glass of dry red wine.

Sunday

Breakfast: cottage cheese casserole with fruit, tea or coffee.

Lunch: fruit salad.

Dinner: fried meat with a side dish of your choice, vegetable salad.

Afternoon snack: 1 glass of tomato juice with bread and cheese.

Dinner: stew with a side dish of wild or brown rice or potatoes, sauerkraut salad.

This is just a sample menu that you can use as a guide when creating your own. You can also use other foods and dishes. The main thing is to remember that fatty and sweet foods and alcohol will not add a slim figure and healthy body.

It is difficult to find a woman who would be happy with her figure and would not want to lose 2-3 kg. In this case, a balanced diet is required. The main thing is to follow the principle that will help you lose weight or not gain extra pounds: fewer calories should come from food than the body expends in the process of life. In addition, you need to remember the nutritional value of food (that is, the content of proteins, fats and carbohydrates in it).

There are several rules to follow when losing weight:

1. Even a balanced diet will not be able to satisfy the body’s need for vitamins and minerals, since this is impossible with calorie restriction. Therefore, you need to take vitamin-mineral complexes.

2. Eating carbohydrate foods is inevitable, as this is the main source of energy. However, simple carbohydrates are digested very quickly and are not accompanied by a feeling of fullness (this is what leads to diet failure). The choice of products containing complex carbohydrates is quite large: buckwheat, millet, brown rice, whole grain pasta, etc. By including them in the lunch and breakfast menu, you can avoid the feeling of hunger and, accordingly, overeating in the evening.

3. Protein foods are necessary, especially if the diet is accompanied by physical activity.

This includes lean beef or lamb, chicken or turkey, fish, egg whites, 25% fat cheese, low-fat cottage cheese, fermented milk products, etc.

4. Fats must certainly be present every day in the form of either 2 tbsp. l. vegetable oil, or 30 g of any nuts.

5. A complete diet should include foods containing fiber. For this, 300 g of vegetables and the same amount of unsweetened fruit are enough. Restrictions apply to bananas, grapes, mangoes (they can be eaten until 2 pm and only in pieces).

6. Sweets can be replaced with 10-20 g of dark chocolate and 2-3 dates.

7. When losing weight, portions are no less important.. You can replace the scales in this way: for porridge - a portion the size of a fist, for meat and fish - the size of a palm, for vegetables and fruits - the size of two fists, for bread - 2 slices, for milk and dairy products - 1 glass, for cottage cheese - 180 g (i.e. standard packaging).

The menu to follow when losing weight may look like this.

Breakfast: oatmeal, 1 apple (pear), coffee with milk.

Lunch: 1 glass of kefir, 2 fruits of choice.

Dinner: boiled fish with a side dish of baked potatoes, vegetable salad, seasoned with 1 tbsp. l. vegetable oil.

Afternoon snack: salad of grated carrots with cream.

Dinner: chicken breast stewed with broccoli.

In order not to feel disadvantaged, once a week or 10 days you can allow yourself to eat something that is not included in the recommended list, but will support you psychologically.

When losing weight (and not only), it is necessary to give up obviously unhealthy foods, even if advertising says otherwise. These are chips, popcorn, salted nuts, any concentrates (soups, mashed potatoes), instant noodles, muffins, cakes and rolls with cream, smoked meats, mayonnaise, fried foods. The rest of the products, including potatoes with bread and lard, can be eaten, the main thing is not to turn them into the basis of the daily diet.

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only about cabbage salads and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which satisfy the body’s needs and are worthy of being included in every person’s proper nutrition plan!

PP program

Focus on the “food pyramid”, according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
Combine meat with vegetables and fruits.
If you really want it, then you can have a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
Make sure that your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume plant proteins, which are present in large quantities in legumes, nuts and soy.
Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited period. Once results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you won’t have to give up your favorite and unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even need to adhere to it throughout your life in the name of a slim figure and healthy appearance.

It's time to create a menu for yourself!

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

Meal regimen for “early people” (people who wake up, for example, at 6:00 am and go to bed at 10:00 pm)

Have breakfast at 7:00 am
At 10.00, have a second light breakfast
At 13.00 go for lunch
16.00 time for afternoon tea
Have dinner at 19.00

Dietary regime for “night owls” (people who get up after 9.00 am and go to bed around 00.00 am)

Have breakfast at 10.00 am
At 13.00 time for lunch
At 15.00 it's time for lunch
At 17.00 go for afternoon tea
At 20.00 it's time for dinner

Thus, adjust your meal schedule to suit your daily routine.

You should have breakfast one hour after getting up
Drink 250 ml of warm plain water in the morning on an empty stomach.
Allow 2-3 hours between any meals
have dinner earlier or no later than two hours before bedtime

To properly lose weight, you need to keep track of the calories of all foods you eat. To do this, get a notepad or a special application on your phone and make notes even about the amount of water or juice you drink.

What is important when creating a menu

When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and not in volume). more than 30 g per dose).
When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.

Mistakes of losing weight

Breakdowns for sweets and starchy foods (they should not be completely ruled out, but dosage the intake so as not to violate the norm of daily calorie intake).
Fried and smoked. Such heat treatment of food is possible if you fry without oil, over an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of greens.
Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached beef with one fresh cucumber).
Frequent drinking of alcohol. It should be avoided, as it is quite high in calories and can provoke a strong feeling of hunger.
You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
Be careful with salt, seasonings and sauces. All this greatly stimulates appetite and can lead to irregularities and overeating.
Meals should not be skipped. Always have a bag of nuts, water with lemon, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snack: dried gray bread, boiled egg, tomato.

Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.

Second snack: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.

Evening meal: boiled vegetables 220 g, baked piece of beef 140 g

Second day

Morning meal: a sandwich made from a piece of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g grapes, tea or coffee with honey.

Snack: cottage cheese 50 g with a teaspoon of honey.

Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

Second snack: a red apple and one kiwi, green or herbal tea.

Evening meal: lean beef 200 g, two fresh cucumbers.

The third day

Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily meal: brown rice 150 g, the same amount of steamed vegetables.

Second snack: casserole of cottage cheese, semolina, 150 g banana, herbal tea.

Evening meal: 200 g peeled seafood, two cucumbers and one tomato.

Fourth day

Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snack: 100 g low-fat unsweetened yoghurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: baked low-fat fish 250 g, sauerkraut 130 g.

Second snack: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.

Evening meal: 200 g baked chicken without skin, sprinkled with 30 g Parmesan, plus two cucumbers.

Fifth day

Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

Daily meal: mushroom soup with barley 260 g, dried slice of bread or crackers and 10 g of cheese.

Second snack: homemade casserole of cottage cheese, raisins and yogurt 150 g.

Evening meal: baked hake 200 g and seaweed 100 g.

Sixth day

Morning meal: a beaten omelette of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.

Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.

Evening meal: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.

Seventh day

Morning meal: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

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 to do is 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 write down 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:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on water	Chicken breast stewed with vegetables. As a side dish - durum wheat pasta	Vegetable stew with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Still water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs
3	Buckwheat porridge on water	Vegetable soup with a piece of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 grams of any nuts; a glass of kefir (you can add a small spoon of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Cereals can be varied with carrots and onions	Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar); handful of dried fruits
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on water	Vegetable casserole (zucchini, tomato, carrots, eggplant, egg)	Piece of boiled white fish with brown rice	Rice bread sandwich with lightly salted trout and a slice of cucumber
7	Rice porridge on water	Omelet with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; handful of nuts

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:

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.
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.
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.
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.
By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

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.

All kinds of diets popular at the end of the 20th century are being replaced by proper nutrition (PN). These principles are followed by millions of healthy lifestyle supporters around the world. Correct is called fractional nutrition, which includes the required daily intake of proteins, fats, carbohydrates and calories. They are calculated individually for each person. PP is approved by nutritionists and adhered to by athletes.

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Concept and rules

Basic principles of proper nutrition:

1. Often, but little. 4-6 meals in small quantities per day are considered optimal. The average serving is 300 grams for breakfast, lunch and dinner and 150 for a snack. The time interval between them is 2 - 3 hours. It is important to follow a regime so that the body gets used to the arrival of food at a certain time and works well.
2. Drink to stay slim. It is mandatory to drink plenty of clean, plain water - on average 35 ml per kilogram of weight or 8-10 glasses per day. At the same time, taking into account the physiological characteristics of digestive processes, experts recommend not drinking liquids during meals, but strictly 20-30 minutes before and 1.5-2 hours after. This speeds up metabolic processes and prevents dehydration.
3. No to sugar and white flour. Confectionery and white sugar are not welcome in the diet of adherents of a balanced diet; they are replaced with healthy sweets: fruits, dried fruits, marshmallows, jelly, dark chocolate and organic sweeteners: honey in limited quantities and products such as stevia, xylitol.
4. “No” to sausages, smoked meats and other meat substitutes with questionable composition.
5. The list of prohibited products includes store-bought sauces and food waste in the form of carbonated sweet drinks and snacks with flavor enhancers and flavorings.
6. The list of products allowed for consumption is quite extensive: various types of lean meat, seafood, most types of fish, eggs, fermented milk and dairy products, cereals, vegetables, fruits, dried fruits, products made from rye and whole grain flour, seeds, nuts, vegetable oils and others.
7. In the process of preparing dishes, exclusively gentle heat treatment methods are used: in a double boiler, on a non-stick coating, on the grill, stewing, sautéing, boiling.
8. In the first half of the day, preference is given to carbohydrate foods, in the second and evening - protein foods.
9. The basics of combining products are proposed in the diagram.

Proper nutrition is suitable for men, women, children of any age. It can be followed by both those losing weight and those not pursuing such a goal. To get rid of excess weight, the daily diet is composed of a calorie deficit, which is calculated individually.

Proper nutrition for weight loss: menu

Proper nutrition for weight loss is the best way to say goodbye to excess weight and not harm your health. The main advantage of this method is considered to be gradual, which allows you to maintain the result for a long time, and also that it can be followed throughout your life. The result will not come as quickly as with extreme diets, but from such a menu the body will become healthier and the general condition will improve. To lose weight, you need to reduce your daily caloric intake by 300 calories.

In medicine, proper nutrition is considered an auxiliary method of therapy and prevention of most diseases.

Products for the week

Healthy nutrition is conventionally called smart, because its implementation involves detailed menu planning for the week, for every day and for the month, taking into account the ratio of microelements needed by the body. This allows you to diversify your diet. There are a lot of food options. Below you will find an approximate weekly diet, which can be adjusted to your own preferences. A complete list of necessary provisions for one adult for a week:

1. It is recommended to choose vegetables according to the season, giving preference to green ones: zucchini, cucumbers, white cabbage, cauliflower and Chinese cabbage, broccoli, green beans, asparagus, peas, spinach and others, as well as tomatoes, carrots, beets, onions, greens. On average, about 4 kg of vegetables are needed for 7 days. Potatoes are not included in the list of foods allowed for daily consumption.
2. Fruits in season, a minimum of sweet ones - bananas, grapes, dates, the main emphasis on citrus fruits, berries, green apples, pears, apricots, peaches, plums. You will need 3 kg.
3. Dried fruits and nuts - 200 grams of mixture or favorite type for 7 days.
4. Cereals: buckwheat, brown rice, oatmeal, protein: lentils, chickpeas, mung bean - approximately 0.5 kg each, a portion of durum flour pasta.
5. Meat: beef, veal, turkey, chicken, rabbit - the favorites of proper nutrition, based on the calculation of 0.5 kg per day (raw).
6. Fish: preferably sea fish, up to 1 kg, seafood.
7. Eggs: chicken - 5-7 pieces, quail 10-12.
8. Dairy and fermented milk products: milk - up to 1 liter, low-fat kefir or yogurt - up to 1.5 liters, cottage cheese - up to 1 kg.
9. Rice and oat flour.
10. Sweetener, honey.
11. Vegetable oils: flaxseed, olive.
12. Whole grain or rye bread, lavash.

Menu for the week

For ease of use, the menu is presented in a table.

Day	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
1	Oatmeal pancakes	Fresh fruits	Vegetable salad, boiled meat	Yogurt	Baked fish and vegetables
2	Buckwheat	Dried fruits	Steamed beef cutlets, vegetable sauté	Kefir, berries	Stew with chicken breast
3	Cottage cheese casserole	Homemade energy bar	Vegetable puree soup, chicken sausages (homemade)	Citrus	Fish cutlets
4	Rice flour pancakes	Nuts	Lazy cabbage rolls	Apple baked with cottage cheese	Beef stewed with vegetables
5	Oatmeal with dried fruits and honey	Fresh fruits	Brown rice, boiled turkey	Kefir	Chicken breast roll with cottage cheese and herbs
6	Syrniki	Dried fruits	Pasta with seafood and spinach	Yogurt	Salad with chicken breast, eggs, Chinese cabbage
7	Oat pancakes	Nuts	Cabbage salad, meatball soup with any meat	Apple baked with cottage cheese	Baked zucchini stuffed with minced chicken

Recipes

Table with some recipes from the proposed menu.

Dish	Required Products	Cooking sequence
Oatmeal pancakes	Oatmeal - 100 g, milk - 100 g, egg - 1 piece, stevia - to taste	1. Pour hot milk over oatmeal and leave to swell. 2. After 15 minutes, add the egg and sweetener to the oatmeal-milk mixture and mix well. 3. Bake on a non-stick coating for a few minutes on each side. 4. Serve with honey, fruit, cottage cheese or low-calorie jam. If you do not use a sweetener, you can use cheese, meat, mushrooms, and vegetables as a filling.
Cottage cheese casserole	Low-fat cottage cheese - 0.5 kg, 2 eggs, a couple of tablespoons of oatmeal or rice flour, sweetener, dried fruits	1. Combine all ingredients using a blender until smooth. 2. Bake in a slow cooker or oven at 180 degrees for up to 20 minutes. Before serving, let the casserole rest in the bowl in which it was baked for 10 minutes.
Energy bar	30 g each of nuts, dried fruits and oatmeal	1. Grind all products in a blender until smooth. 2. Form a bar. 3. Bake it in the oven for 5-7 minutes
Chicken sausages	Minced chicken - 0.5 kg, milk - 150 ml, nutmeg - 10 g, salt, pepper	1. Combine ingredients. 2. Wrap a tablespoon of the mixture in cling film that can withstand temperatures up to 120 degrees, in the shape of sausages. 3. Cook in boiling water for up to 10 minutes
Rice flour pancakes	Rice flour - glass, milk - 300 ml, 4 eggs, sweetener	1. Beat the eggs with a whisk until smooth, but not to peaks, without separating the whites from the yolks. 2. Gently fold milk and flour into eggs. 3. Add sweetener. 4. Bake pancakes in a non-stick frying pan
Chicken breast roll with cottage cheese and herbs	1 chicken breast, low-fat cottage cheese briquette, herbs, garlic, salt	1. Beat chicken meat. 2. Beat cottage cheese with herbs and seasonings in a blender until a paste-like consistency. 3. Place the filling on the beaten breast, roll it up and tie it with thread. 4. Bake in the oven at 200 degrees for 15 minutes
Oat pancakes	100 g oatmeal, lemon or orange, 150 ml milk, 2 eggs	1. Pour hot milk over the cereal and leave to swell. 2. Peel the orange and squeeze the juice out of half. 3. Grate the orange and lemon zest. 4. Mix the oatmeal-milk mixture in a blender until it forms a paste. 5. Add orange juice, eggs, sweetener and zest to the dough, mix well. 6. Bake pancakes on a non-stick coating. Can be served with honey and cinnamon
Pasta with seafood and spinach	Pasta - 80 g, seafood cocktail - 200 g, spinach - 50 g	1. Simmer seafood and spinach in water for 10 minutes, leave to simmer over low heat. 2. Meanwhile, cook the pasta in salted boiling water until half cooked. 3. After about 5 minutes (depending on the type of pasta), throw the pasta into the seafood and spinach mixture, add salt and leave to cook over low heat for 4-5 minutes. 4. If the goal is not to lose weight as quickly as possible, you can add 50 ml of 10% cream to the water in which spinach and seafood are stewed.
Baked zucchini stuffed with minced chicken	2 medium zucchini, minced chicken - 200-300 g, greens, onion	1. Peel the zucchini, cut in half, and scoop out the pulp with a spoon. 2. Combine the minced meat with finely chopped onion and add salt. 3. Stuff the vegetables with the meat mixture. 4. Bake at 200 degrees for 12 minutes. 5. Sprinkle with herbs before serving

Exceptions

As part of proper nutrition, it is allowed to consume forbidden foods at a certain frequency - once every 7-15 days. Athletes call this violation of the rules a “cheat meal.” It is necessary in such cases:

A pronounced food addiction, a healthy diet is difficult. Such “belly holidays” will help you get used to the new rules of eating psychologically and will serve as a good prevention of breakdowns.
The weight stopped falling - to shake up the metabolism.

How to enhance the effect of proper nutrition?

In the process of losing weight and building a beautiful body, it is important not only to get rid of fatty tissue, but also to keep the skin and muscles toned. To do this, it is best to use an integrated approach: training and body care procedures. Everyone should know that it is impossible to lose weight locally - only in the legs or stomach. The biggest contributors to weight loss are:

Cardio: running, cycling, brisk walking.
Strength loads: basic exercises with weights: squats, deadlifts, lunges, leg press.
Combined training using cardio and strength training.

Proper nutrition combined with regular physical activity is guaranteed to bring results in weight loss. And if these 2 components become a habitual way of life, then the person will always be slim.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

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.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...