This post is also available in: ruРусский (Russian)

Spread the love

Good nutrition or diet? Anyone, be they a doctor or an athlete, will say that the right food is the right choice. A diet is a complex of nutrition prescribed only by a dietitian, taking into account higher mass, motor activity, diseases and many other factors. In other cases, the only thing you need to do to lose weight is to eat the right food.

Calculate calories

First, we need to understand how many calories we need to eat every day. A severe deficiency will not lead to weight loss, but to the accumulation of fat deposits, as the body will enter a stressful mode. A calorie surplus, on the other hand, leads to a mass gain.

Let’s use the Harris-Benedict formula. For the woman it looks so:

Women – BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] -161. You get a number equal to the normalized number of calories. To emphasize weight loss, you need to take 300 out of this number.

For example, we have the number 1500. We take away 300 and get 1200, which is the number of daily calories you need to eat to lose weight.

Foodstuffs for good nutrition

Tell us at once: you have a caloric rate that should include the rate of proteins, fats and carbohydrates. That’s why there are no prohibited products in the form of chocolate and bread. They just have to be correctly entered into your daily diet. But since these products are fast carbohydrates, they should be excluded because they are short and we need to eat in such a way that the energy is enough for a long time.

Products that are better to give up:

  • Wheat flour and its products. Bread, buns, dumplings and dumplings.
  • Sugar. In chocolate or yogurt.
  • Trans fats. These are fried potatoes and meat, fast food, etc.

Products that are healthy and slimming

  • Fish.
  • Chicken.
  • Various seafood.
  • Cabbage.
  • Vegetables in any quantity.
  • Buckwheat groats.

Now let’s determine the ratio of bzhou (proteins, fats and carbohydrates), and it looks like this: 30-20-50.

1 gram of protein per kg. of desired weight.

0.6. fats per kg. of desired weight.

The rest is taken by carbohydrates.

We give preference to complex carbohydrates and various proteins, both vegetable and animal. Choose the right sources of fat (an excellent source – fish oil).

Example of a weekly diet


We split the day into five meals. You can do more if you can put snacks and basic food in the daily calorie intake.

Monday

  • Breakfast: 200g buckwheat + protein omelette (2 eggs).
  • Snack: banana.
  • Lunch: 300 g. pollock + 200 g. vegetables (all baked). 100 g. boiled rice.
  • Snack: kefir, rowanka.
  • Dinner: shrimp/chicken (300 g), pea porridge – 200 g.

Tuesday

  • Breakfast: wheat porridge (200 g) + boiled egg.
  • Snack: apple green.
  • Lunch: stewed liver (150 g) + buckwheat (200 g).
  • Snack: kefir.
  • Dinner: cottage cheese with berries / tomatoes / honey – your choice.

Wednesday

  • Breakfast: rice (200 g) + cheese (not more than 100 g)
  • Snack: Orange
  • Lunch: boiled chicken or steamed chicken (200 g) + vegetable salad (up to 300 g)
  • Snack: low-fat, sugar-free yogurt.
  • Dinner: pollock (200 g) + buckwheat (100 g).

Thursday

  • Breakfast: wheat (200 g) + eggs (one egg).
  • Snack: 100g of grapes.
  • Lunch: pink salmon (200 g) + rice (150 g).
  • Snack: kefir, rowanka.
  • Dinner: cottage cheese with fruit/berry addition – 200 g.

Friday

Breakfast: buckwheat (300 g) + 2 boiled eggs.
Snack: banana/ strawberry/blackberry.
Lunch: salad with seafood and cabbage (can be seafood – 200 g). Black bread (50 g).
Snack: kefir.
Dinner: chicken and buckwheat (300 g in total).

Saturday

  • Breakfast: oatmeal (300 g) and cheese (not more than 50 g).
  • Snack: frozen persimmon/apple
  • Lunch: chicken and pearl (400 g in total).
  • Snack: low-fat, sugar-free yogurt.
  • Dinner: cottage cheese with fruit (200 g).

Sunday

  • Breakfast: pea porridge (200 g.) + two boiled eggs.
  • Snack: 100g of grapes.
  • Lunch: salad with seafood and cabbage (200 g.) + 50 g. of black bread.
  • Snack: banana/apple.
  • Dinner: chicken and pasta from second-rate wheat.

As you can see, the food is quite varied and delicious. This is just a variation with very simple cereals and products. Nobody prevents you from changing components to equivalent ones, adding pork or turkey, avocado, honey and even sugar, if it fits into your daily norm of kbju.

With such a proper diet the result of weight loss will be noticeable after a month. In about a week your body will get used to this mode, and you will not feel discomfort or hunger.

Important: If you feel that you are constantly hungry or that you are feeling unwell and working hard, go back to your usual diet and consult your doctor about your diet.

LEAVE A REPLY

Please enter your comment!
Please enter your name here