Proper nutrition program and menu for losing weight for a month, examples of dietary recipes

What is proper nutrition

It is known that it is harmful to eat at night, overeat, eat irregularly or eat fast food. What is the right diet? What are considered healthy foods, how should they be prepared and eaten? The answers to these and other questions include a concept that we will consider next. Proper nutrition is a set of fundamental principles for preparing and eating food, adherence to which will help you:

• Having a good figure means losing excess weight and not gaining weight again.
• Strengthen the health of the whole body.
• Maintain proper tone of the immune system.
• Look better and keep your body and soul youthful longer.

Questions for a nutritionist

Below we provide tips and answers to frequently asked questions that are of interest to all those who are losing weight.

Are there any side effects to losing weight quickly?

Losing weight quickly through diet rather than proper nutrition is always dangerous for the body. That is why it is worthwhile to first undergo an examination with a doctor and determine the risk of deterioration in health while following a monthly diet.

How to help the body with compliance?

On a diet, you additionally need to take nutritional supplements and vitamins that will protect the body from the occurrence of certain diseases and malfunctions.

What is the optimal time to lose 15 kg?

If you try hard, you can lose weight in a month, but if you don’t have such a rapid goal, the best option would be 2-4 months of proper nutrition and physical activity.

Principles of proper nutrition

In dietetics, the following basic principles of proper nutrition for weight loss are distinguished:

1. Daily fractional diet - at least 5 meals a day, strictly by the hour.
2. Menu calorie control - from one and a half to two thousand kilocalories for women, and about two and a half thousand for men, with mandatory consideration of lifestyle activity. Reduce the number of calories in your diet first through carbohydrates, then through fats (use the calorie table).
3. Daily distribution of caloric content of one meal: the first two (three) meals are nutritious, the rest are light.
4. The most varied diet to provide all the necessary vitamins and nutrients. Fruits, vegetables, herbs, dairy products, milk, cereals, fish and meat must be included in the monthly weight loss menu.

Reduce portions, avoid overeating and snacking on the run. While eating, focus on the process - do not be distracted by reading or watching a movie while eating breakfast. Drink two liters of still water per day. Prepare simple dishes from 3-4 ingredients, introduce into your diet foods that can be consumed without heat treatment - kefir, berries, vegetables, cottage cheese. Proper nutrition excludes the consumption of fried, spicy and salty foods. Replace animal fats with vegetable fats.

Advantages of PP

By deciding to follow the basics of proper nutrition, you can appreciate the many benefits of this method of losing weight. This is not a regular diet, but a real lifestyle. Among all the advantages it is worth noting:

• Healthy appearance. By the color and condition of skin, hair and nails, you can easily determine whether a person is healthy or not. By following proper nutrition, you will always look perfect.
• Constant energy, overflowing. Food is necessary for humans solely for energy, without which we simply cannot live. It is worth noting that there are foods that not only add it, but also take it away in huge quantities. It is important to monitor your diet and eat foods that create a balance of substances in the body and provide energy for many hours.
• Ease. Proper nutrition involves eating only light foods that do not create heaviness in the stomach, but have a positive effect on a person’s performance and general well-being. A sample menu for several weeks is formed taking into account this criterion.
• Health of organs and their systems. Eating junk food inevitably leads to the development of many unpleasant diseases. With PP you can forget about ailments and keep your internal organs in perfect condition for many decades. This is especially true for the heart muscle, liver and kidneys.
• Ideal figure. The main advantage of PP is the formation of a slender silhouette. If you combine it with physical activity, you can achieve incredible results in the shortest possible time.

Recipes for proper nutrition for weight loss

In order for the diet to be as effective as possible throughout the month, meals for proper nutrition for weight loss are prepared according to a number of principles:

1. A small amount of ingredients - up to four in one dish.
2. Without salt, sugar and spices.
3. Minimum heat treatment time.
4. Steam or water bath recipes are preferred.
5. No semi-finished products.
6. Soups and porridges on water: sweet - with dried fruits, salty - with mushrooms.
7. Poultry meat - steamed; fish and beef - baked in foil in the oven.

How to follow a diet without harm to health?

Diets that actually help you lose weight, despite their effectiveness, can pose a danger to a person’s physical and mental health.

To protect yourself from the unforeseen effects of sharply introduced dietary restrictions, you must:

• analyze your true desires (whether, by losing a few extra pounds, a person will really feel happier and more confident);
• before starting a diet, prepare your body by gradually reducing the number of calories consumed by 25%;
• once every 2-3 weeks, give yourself a “cheat meal” (for breakfast, eat 1 of the “forbidden” foods in the diet in a small amount - up to 50 g);
• organize your eating habits so that you eat at least 4-5 times a day in small portions;
• examine your health status and, if there are even minor deviations, discuss possible diet options with a nutritionist.

Proper nutrition program for weight loss for a month

To organize proper nutrition for a month for weight loss, plan in advance the program according to which you will prepare food. Exclude smoked and fried dishes, sauces from the menu, and do not use salt and seasonings when cooking. Liquids – without gas and without sugar, replace sweets with dried fruits: dried apricots or prunes. A monthly diet for weight loss completely excludes the consumption of alcohol and flour products. A month-long abstinence from coffee (replace with chicory) will be helpful.

Be sure to include the following products in your monthly menu for weight loss:

• Vegetables: various types of cabbage, carrots, beets, cucumbers and zucchini, spinach, tomatoes, peppers, always fresh herbs. Skip the potatoes.
• Fruits (exceptions are bananas and grapes).
• Freshly squeezed juices of vegetables and fruits.
• Cottage cheese, kefir, natural low-fat yogurt, milk.
• Cereals and legumes: lentils, beans.
• Whole wheat bread.
• Fish, chicken or quail eggs, beef (animal protein), mushrooms.

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Where to start with proper nutrition for weight loss

To lose excess weight, starting a healthy diet is a necessary but not sufficient measure. It is important to remember the importance of physical activity. If you spend the whole day sitting in the office in front of the computer, and the evening lying on the couch in front of it, the diet will not bring the desired results. Move more, walk or walk home from work, sign up for a swimming pool, fitness, yoga - the choice is huge, find something you like.

In addition, it is important to get rid of unhealthy eating habits. When creating a proper nutrition menu for weight loss for a month, be sure to add a nutritional schedule that excludes late, heavy dinners. Drinking a small amount of liquid also refers to bad eating habits. Two liters a day of simple clean water will become faithful helpers for your body in the fight against extra pounds. And be sure to get enough sleep, at least seven hours.

Reviews about mono-diets

Numerous reviews of mono-diets prove that some of them are really effective. Here are the main advantages:

• mono-diets allow you to quickly remove excess fat;
• start the fat burning process;
• reduce the volume of the stomach, which helps you eat less in the future;
• disciplined and forced to change the habit of overeating;
• allow you to quickly lose a few kilograms.

Here are the reviews our regular subscribers leave:

Alina, 25 years old, student: I was on one of the options for the buckwheat diet, the one with kefir, which is described on your website, how I liked it! Much easier than just buckwheat. I needed to go on a date for the first time because I met MCH via the Internet, and my underweight was indicated there. And of course, I had to stretch myself in order to lose weight in a week. I have never lost weight so quickly; I lost 4 kg in 6 days! True, she supplemented it with running in the morning, and did fitness for 45 minutes at lunch.

Mila, 45 years old, housewife: I managed to lose weight on an oatmeal diet because I had a bad stomach, so I wanted to combine business with pleasure. I ate oatmeal, steamed or boiled it and added berries and low-fat milk. I didn’t like that there were few protein dishes, but I lost 3.4 kg in two weeks.

Elena, 23 years old, student: I always go on mono-diets when I need to quickly tighten my figure. And I don’t listen to anyone, even though they say it’s harmful, but it’s effective. I really try not to do this often. About twice a year I use either a rice diet or a vegetable diet, and I also tried an apple diet. I liked the Maggi diet the most, there are eggs and grapefruits in large quantities. And in the spring I was on a cucumber diet, just as the first greenhouse cucumbers began to appear. It always helps to lose 2-3kg in a week.

Lida, 47 years old, mother of four children. I recovered after the third birth, I was just blown away, I weighed 118 kg then, I didn’t know what to do. So I started first with a mono-diet of rice, chicken and vegetables. I alternated them, drank a lot of water and tea without sugar. You know, this helped me get started. I suffered for two weeks, lost the first 2 kg, and then it was simply easier to start eating in small portions. For the last six months I have been eating normally, including all foods, but only until 6 pm and little by little. And as a result, I now weigh 83 kg and continue to lose weight.

Healthy nutrition menu for a month

It is worth planning in advance a proper nutrition menu for weight loss for one month. Choose from the recommended products those that you like, do not forget to diversify your diet. A diet for a month to lose weight should not be torment for you; on the contrary, a good mood and well-being are mandatory companions of a healthy lifestyle. Therefore, carefully consider all the details before you start losing weight.

An example of a monthly diet menu for weight loss:

Contraindications and disadvantages of mono-diets

But, of course, all mono-diets have disadvantages:

• they cannot be used for a long time;
• similar products create a deficiency of necessary substances;
• the disadvantage of mono-diets is the deterioration and slowdown of the digestive system;
• protein diets slow down metabolism;
• mood worsens and performance decreases;
• Headaches and dizziness may appear, so you should first consult with your doctors;
• you can’t eat foods that your body needs;
• Chronic diseases may worsen.