Women's advice: diet for weight loss

However, not all diets are truly effective, and even moreover, some recommendations that can be read on the Internet are downright unsafe. Especially to clarify this issue, the following will provide a recommended diet for weight loss for women and list useful tips on how to lose excess weight without harming your own health.

Nutrition rules

A healthy diet can be very diverse in content and components, but it should always follow the principles:

1. The portion is the size of a person's palm.
2. “No” to fried, “yes” to baked, boiled, stewed.
3. Vegetables and fruits - 30% of the diet.
4. Only 4 grams of salt.
5. The daily intake of unsaturated fats is 100 g. Source: sea fish, avocado, seeds, cheese.
6. Be careful with spices. Red pepper and paprika whet your appetite and make it easy to overeat.

Diet and routine

Healthy eating is not starvation. A person on PP eats 5 times a day (breakfast, lunch, dinner and 2 snacks). The interval between meals should be 3 hours. With this schedule, nutrients will have time to be absorbed and there will be no wild feeling of hunger.

Reminders on your phone will help you manage your snack time correctly. A tip from nutritionists will help:

• 7.00 - breakfast;
• 10.00 - snack;
• 13.00 - lunch;
• 16.00 - snack;
• 19.00 - dinner.

Everyone can adjust the regime to suit their work schedule and preferences, observing a 3-hour interval.

Cooking and eating

All dishes are boiled in water or steamed. Some dishes can be eaten baked without forming a crust. Food is recommended in pureed form in small portions 5-6 times a day.

Allowed

Bread and flour products: day-old or dried wheat bread made from premium and first-grade flour, half-baked cookies

Soups: vegetarian borscht, soups with the addition of pureed vegetables, puree soups, milk soups with the addition of water, soups with boiled semolina, rice, rolled oats, with finely chopped potatoes, pumpkin, carrots. You can season soups with oil, dried flour, sour cream

Meat and Poultry: Lean and lean meats (beef, rabbit, turkey and chicken). First, remove the tendons from the meat and the skin from the chicken. Can be consumed as part of soufflés, quenelles, purees, etc., but occasionally poultry in pieces is allowed to be eaten

Fish: low-fat types, boiled and steamed fish in pieces or in the form of cutlets

Dairy products: milk only as part of other dishes, fermented milk drinks, non-acidic freshly prepared semi-fat or low-fat cottage cheese and curd dishes such as soufflé, puddings, etc. Cottage cheese should be pureed; it is steamed

Eggs: Egg white omelettes, steamed and baked. You can add 0.5-1 yolk per day to dishes

Cereals: porridge with milk and water in a 1:1 ratio, semolina, rice, pureed buckwheat, oatmeal, rolled oatmeal, buckwheat and rice flour. You can eat semolina or rice soufflé, boiled vermicelli

Vegetables: potatoes, carrots, beets, cauliflower in the form of boiled and steamed puree or soufflé

Fruits, berries, sweets: ripe, soft and non-acidic fruits and berries. They can be raw and mashed, baked, boiled, as part of jelly, jellies, and mousses. Dried fruits should be wiped. Milk jelly, honey, sugar, marshmallows, marmalade, jam are allowed

Drinks: tea with lemon, with milk, weak coffee with milk, juices from sweet fruits, berries, rosehip infusions

Fats: butter (30 g), refined vegetable oils in dishes

Must be excluded

Fresh and rye bread, products made from butter and puff pastry, soups with meat, fish and mushroom broths, legume soups, fatty meats, as well as fried, stewed, liver, sausages, smoked meats, canned food. Also excluded are fatty, salted, stewed fish, canned food, caviar, cream, fatty cottage cheese and with high acidity, salty, sharp cheese, legume dishes, millet, crumbly porridges, pickled vegetables, cabbage, turnips, radishes, radish, sorrel, garlic , onions, sour and fiber-rich fruits, chocolate, ice cream, cream products, cocoa, black coffee, carbonated and cold drinks.

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Diet No. 5a

Make an appointment Do not self-medicate. Contact our specialists who will correctly diagnose and prescribe treatment.

Proper sleep

With chronic lack of sleep, a person eats 40% more calories. It's all about the hormone leptin, which is responsible for the feeling of fullness. When there is a lack of sleep, the substance is synthesized in deficiency, and a person gains weight from water. And no proper diet for weight loss will help if you don’t establish a routine.

To get enough sleep and not overeat, the body must fall asleep by 23.00. To ensure sound sleep, try to have your last snack 2 hours before bedtime.

All about calories

Eating healthy and losing weight should create a calorie surplus. The number of calories that come from food throughout the day should be less than the number of calories that a person consumes.

The calorie norm for women is 2000, for men - 2400. Proper nutrition for weight loss reduces the norm by 20%. That is, women need to invest 1600 calories, men - 1920 calories.

Healthy diet

The diet for pp is not all restrictions. The weight loss menu includes:

• fish and seafood;
• bird;
• vegetables that do not contain starch;
• unpolished cereals (except rice, semolina);
• herbs and spices;
• dried fruits, nuts, seeds;
• fruits in any form;
• dairy products (except cream and condensed milk).

As you can see, with PP you can eat tasty and healthy at the same time.

What foods should you avoid forever?

A healthy diet requires excluding from the diet:

• sausages, sausages, pates. Why? Lots of fat, emulsions and preservatives;
• marinades, pickles due to the property of salt to retain water in the body and increase blood pressure;
• total rejection of sugar in the form of confectionery, sauces, and baked goods.

What foods help you lose weight?

Proper nutrition for weight loss, daily menus and healthy diets include foods with so-called negative calories or substances that activate fat metabolism. Nutritionists' favorites include:

• fruits - pineapple, grapefruit, blueberries;
• vegetables - broccoli, asparagus, celery, cucumbers, zucchini, cabbage;
• green tea.

A pp menu with these components activates metabolism, improves digestion, lowers blood pressure and cholesterol levels.

Healthy diet menu

Consider a healthy diet menu for the week.

Day one: breakfast - two toasts with cheese and butter, one soft-boiled egg, a medium-sized tomato and tea without sugar; second breakfast – an apple and one hundred grams of low-fat cottage cheese; lunch – two hundred grams of spaghetti with vegetable salad; afternoon snack – boiled cauliflower with carrots + a glass of low-fat kefir; dinner – fish baked with herbs and a glass of tomato juice.

Second day: breakfast – three-white omelette, green tea with honey and one piece of toast; lunch – lean borscht, mashed potatoes and steamed cutlet; afternoon snack – any three fruits (bananas and grapes are not allowed); dinner - vegetable salad, feta cheese and baked chicken breast.

Third day: breakfast - oatmeal with milk, tea with crackers; lunch – pumpkin and carrot puree soup, cottage cheese casserole; afternoon snack - fruit and yogurt; dinner – vegetable salad with tuna and a glass of tomato juice.

Fourth day: breakfast – milk rice porridge and tea without sugar with crackers; lunch – mushroom soup with three baked potatoes and a glass of berry compote; afternoon snack – apple charlotte – one serving, a glass of warmed milk; dinner – vegetable salad with baked fish.

Fifth day: breakfast – oatmeal porridge with water, hard-boiled egg, toast; lunch – a handful of dried fruits; afternoon snack – baked green apple with cottage cheese; dinner - ratatouille.

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Day six: breakfast – pancakes with green tea; lunch – vegetable soup, pasta with chicken breast; afternoon snack – unsweetened yoghurt with a bun; dinner – salad with crab sticks and avocado.

Seventh day: breakfast – two toasts with cheese and butter, green tea without sugar; lunch – soup with pumpkin, cream and broccoli; afternoon snack - fruit; dinner – vegetable salad and chicken with cheese (baked).

Healthy eating for every day

A variety of vegetarian, dietary, and oriental dishes will help make proper nutrition tasty and varied. To make the feeling of fullness come faster, nutritionists advise:

• eat warm food;
• divide the menu into 4 doses at equal intervals;
• don't skip breakfast;
• chew slowly. A healthy person will feel full very quickly if he chews each piece for 20 seconds.

Menu for the week

Proper nutrition for 7 days looks something like this:

1. Breakfast: oatmeal, granola with fresh or dried fruit, cottage cheese casserole, boiled egg + cottage cheese.
2. The first snack is baked apples, whole grain toast and avocado.
3. Lunch: vegetable soup + chicken stew, fish soup + grilled vegetables with fish, chicken meatballs + salad with cabbage and green peas, boiled meat + beet salad with prunes and nuts.
4. Second snack: a glass of kefir or unsweetened yogurt + 2 pieces of bread, a banana + an apple.
5. Dinner: warm salad with veal, chicken breast with carrots and green peas, stewed cabbage with green peas, baked cauliflower, Greek salad.

Diet "Table No. 4"

Indications

• chronic colitis;
• enterocolitis during exacerbation;
• acute gasteroenterocolitis;
• dysentery;
• typhoid fever;
• intestinal tuberculosis;
• diarrhea.

Cooking rules

Food is boiled, steamed, served pureed or pureed. The food should be warm. The diet excludes solid, cold and hot, as well as spicy foods.

Recommended diet

Bread products:

wheat bread made from premium flour, savory cookies, wheat bread crackers, yesterday's baked goods in limited quantities.
Cereals and pasta:
rice, semolina, oatmeal, pureed buckwheat, cooked in water or low-fat broth, steamed noodles.
Milk and dairy products:
pureed cottage cheese, fresh or unleavened, steam soufflé.
Soups:
soups in low-fat, weak meat, chicken or fish broth with rice, semolina, noodles, meatballs, slimy soups in the same broths with butter.
Meat and meat dishes:
lean meats, beef, veal, chicken, turkey, pureed, minced or boiled in water or steamed.
The minced meat is passed through a meat grinder with a fine grid two or three times. Fish and fish dishes:
low-fat boiled or steamed fish, pike perch, carp, perch.
Vegetables:
Vegetables can only be eaten in the form of decoctions.
Eggs and egg dishes:
soft-boiled eggs, steam omelet, but no more than one egg per day.
Appetizers:
raw vegetable salads and vinaigrettes with vegetable oil, vegetable caviar, fruit salads.
Lean ham, soaked herring, meat and fish in the form of jellied dishes. Berries and fruits:
applesauce, jelly and juice of non-acidic berries, black currants, blueberries, dogwoods, quince, bird cherry.
Sweets:
sugar in limited quantities.
Drinks:
tea, coffee, cocoa in water, juices of non-acidic berries and fruits diluted with water, decoctions of dried berries, rose hips.

Foods and dishes that need to be excluded

Bread products:

rye and fresh bread, as well as pastry products, pancakes, pancakes.
Cereals and pasta:
millet, pearl barley and barley, crumbly cereals, legumes, and pasta casseroles.
Milk and dairy products:
whole milk, kefir, cream, sour cream, cheese.
Soups:
soups with strong, fatty broth, milk soups, cold and bean first courses.
Meat and meat dishes:
fatty meats, pork, lamb, goose, duck, sausages, ham, smoked meats, canned meat.
Fish and fish dishes:
fatty fish, salted, smoked, marinated fish, canned fish.
Vegetables:
Raw vegetables are completely excluded.
Eggs and egg dishes:
raw, fried, hard-boiled eggs.
Snacks:
fatty and spicy dishes, smoked meats.
Berries and fruits:
fresh fruits and berries, dried fruits, compotes.
Sweets:
honey, jam.
Drinks:
coffee and cocoa with milk, kvass, grape juice, carbonated and cold drinks.

Sample diet menu No. 4 for a week

Monday

• 1st breakfast: oatmeal with water, soft-boiled egg, tea.
• 2nd breakfast: a serving of low-fat cottage cheese.
• Lunch: low-fat meat broth with semolina, rice and steamed chicken quenelles, apple broth.
• Afternoon snack: quince jelly.
• Dinner: mashed potatoes with squash caviar, softened boiled hake fillet.
• Before bed: a decoction of rose hips.

Tuesday

• 1st breakfast: semolina porridge with water, rosehip decoction, small crackers.
• 2 breakfast: applesauce.
• Lunch: rice soup with meatballs, buckwheat porridge, turkey cutlets, quince broth.
• Afternoon snack: jelly, small cracker.
• Dinner: steamed omelette, rice and fish meatballs, green tea.
• Before bed: carrot juice diluted with water.

Wednesday

• 1st breakfast: rice porridge with water, pureed lean cottage cheese, tea.
• 2nd breakfast: homemade quince jelly.
• Lunch: chicken broth with rice and egg flakes, boiled rabbit meatballs, pureed buckwheat, blackcurrant broth.
• Afternoon snack: warm jelly, a small cracker.
• Dinner: pureed rice porridge, steamed lean fish quenelles, tea.
• Before bed: oatmeal and blueberry jelly.

Thursday

• 1st breakfast: semolina porridge on water, steam omelette, tea.
• 2nd breakfast: dogwood berry jelly.
• Lunch: puree soup of rice, potatoes and carrots, veal meatballs, compote.
• Afternoon snack: oatmeal jelly.
• Dinner: one poached egg, buckwheat porridge puree, green tea.
• Before bed: apple juice (diluted).

Friday

• 1 breakfast: buckwheat porridge with water, 1 boiled egg, apple broth.
• 2nd breakfast: baked apple.
• Lunch: slimy soup with rolled oats and egg flakes, steamed hake fillet meatballs, tea.
• Afternoon snack: semolina pudding.
• Dinner: cottage cheese and rice casserole, boiled veal soufflé, rosehip infusion.
• Before bed: jelly.

Saturday

• 1st breakfast: rice pudding with egg, low-fat cottage cheese, tea.
• 2nd breakfast: blueberry decoction, crackers.
• Lunch: semolina soup with chicken fillet meatballs, crackers, rosehip infusion.
• Afternoon snack: rice water.
• Dinner: curd pudding, soft-boiled egg, oatmeal jelly.
• Before bed: carrot juice (diluted).

Sunday

• 1st breakfast: steamed buckwheat pudding with cottage cheese, fresh apple puree, green tea.
• 2nd breakfast: warm blueberry and bird cherry jelly.
• Lunch: potato-semolina soup, boiled rabbit meat, compote.
• Afternoon snack: decoction of pears, crackers.
• Dinner: rice porridge with sugar and a piece of butter, 1 poached egg, green tea.
• Before bed: jelly.

Important!

The medical diet “Table No. 4” is prescribed exclusively by the attending physician, based on the medical history and studies performed.

Menu for the month

Proper nutrition for 31 days consists of a menu for every day with seasonal variations. Fasting days give good results for losing weight, improving digestion and improving the quality of life. For example: once a week, eat only baked apples or pumpkin, Greek salad and plenty of green tea and drinking water. This eating habit improves the quality of life and helps improve digestion.

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