Diet for weight loss. Table by hour, menu for the week

Losing a couple of extra pounds before the start of the beach season is the dream of many women and men. Various short-term diets come to the rescue, which give visible results, but after which the weight quickly returns. The problem lies in an incorrect diet, based on food restrictions, or in fasting days. Only a balanced menu, which schedules nutritional hours for weight loss, . Regular intake of healthy foods rich in nutrients and vitamins will allow you to see the first results within a few weeks.

Diet rules for weight loss

There are rules that all nutrition experts agree on:

• The menu should be varied and contain all the necessary nutrients.
• There should be 3-5 meals per day. It is optimal to stick to 5 meals a day.
• Avoid fast food and processed foods.
• Chew your food well. Each piece must be chewed at least 40 times.
• Drink enough water. The required volume of water is calculated based on weight. For every kilogram you should consume 30 mg of water.
• Food should be balanced. A person should receive 75 g of protein, 60 g of fat, 250 g of carbohydrates and 30 g of fiber per day.
• Leave foods rich in vitamins, amino acids, and fiber in your diet. They should reduce hunger and increase metabolism.
• Dinner must be no later than 19:00.
• If you want to eat sweets or flour, it is better to do it before 12:00.
• Every day you need to do exercises for at least 15 minutes.
• To reduce body weight, the daily calorie intake should not exceed the body's energy needs. You can calculate your calorie intake using Tom Venuto’s formula:
• for men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age);
• for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age).

  
  Diet for weight loss

The data obtained as a result of the calculation must be multiplied by the coefficient of human physical activity:

The resulting result will be the calorie norm for maintaining a constant weight. To reduce it, the resulting figure should be reduced by 20% for women and 10-15% for men. As your weight changes, your caloric intake needs to be recalculated.

Weight loss

The mechanisms of healthy weight loss are simple. If we get fewer calories from food than we expend per day, the body has no choice but to take the missing energy from “reserves” - that is, from adipose tissue.

*Let’s say right away that simply eating little is not an option either. Calorie content must be selected correctly. If the calorie content is too low, you can harm your health, and sometimes get the opposite effect - you won’t lose weight.

So, to start losing weight, you need to start consuming a little less calories than you burn. But in order for the process to go faster and more efficiently, it is important to speed up the metabolism a little - for most of us it is slowed down precisely because of the lack of a regime. This is where a meal plan comes to the rescue.

If you evenly distribute all the calories over five meals and eat every day at the same time (and it is important at what time, but more on that below), all metabolic processes in the body will begin to occur faster. This is called accelerating metabolism. This also speeds up the process of losing weight.

With the right schedule, a healthy rate of weight loss is 3–5 kg per month. Without following a diet, you will most likely lose weight, but more slowly.

Where to start with proper nutrition

Many people believe that proper nutrition is a diet. But that's not true. Switching to a different diet doesn't have to be stressful. Dishes without extra calories can be delicious. It is enough to replace some products and you can get delicious healthy dishes.

First of all, you need to replace the usual white sugar with honey or cane sugar. You can also sweeten food with maple syrup. For baking, it is better to take flour from whole grains of the first or second grade. You can also use buckwheat, oat or coconut flour. Be sure to start eating 3 times a day. It is permissible to have 2 snacks.

To bring your body back to normal, you need to determine what and when to eat:

• Breakfast - complex carbohydrates found in cereals.
• Lunch - dishes should contain proteins, fats, carbohydrates.
• Dinner - proteins and fiber.

It is better to take dried fruits and fruits for snacks. It is not forbidden to eat sweets. But it is better to do this before lunch and in small quantities. To avoid the temptation to buy unhealthy products, you need to write a list before going shopping.

It should include products such as:

• eggs;
• chicken;
• cottage cheese;
• greenery;
• whole wheat bread.

The basket should contain red, green and yellow vegetables, as well as a variety of greens. After deciding to switch to proper nutrition, you will have to give up all types of canned food. You also need to give up processed foods, sugar and sweets.

Daily regimen for weight loss

As a child, everyone had to follow a daily routine. But as each person grows up, he moves further and further away from it. But in the struggle for a good figure, he plays an important role.

Meals by hour

Following simple rules will help not only lose weight, but also keep it off. Before you move on to creating a nutrition schedule, you need to determine your sleep pattern. To feel good, you need to sleep at least 8 hours. Having determined the time of rise, you can begin to create a daily routine.

• Breakfast should be an hour after waking up, around 7:00. It should include foods rich in complex carbohydrates.
• Snack at 10:00. Fruits or dried fruits work well for this.
• Lunch at 12:00. You can cook vegetable soup with it, boil chicken or beef.
• At 15:00, snack with dried fruits.
• Dinner at 18:00 – 19:00. In the evening, you should opt for light meals or fermented milk products.

Drinking regime of the day

Water is the main component of all biochemical processes in the body. To stay healthy, it is important to consume enough of it. With normal fluid content in the human body, metabolism accelerates. A person cannot absorb a lot of liquid at once. Therefore, you need to drink in small portions.

The table displays the diet for weight loss taking into account the drinking regime:

As can be seen from the table, the daily volume of water can be divided into 11 doses. If it is difficult for a person to drink the specified amount of water at once, then you can drink a smaller volume, but more often.

Approximate meal schedule

A sample meal schedule might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 — Lunch.
• 16:00 — Afternoon snack.
• 19:00 - Dinner.

Breakfast

- the most important meal of the day. Breakfast should be rich in proteins; you can include, for example, eggs, cottage cheese or other dairy products, and turkey sausages. If you can't do without carbohydrates, include fresh fruit or some granola in your breakfast menu.

Lunch

should be light and low carb. If you are not very hungry at this time, still try not to skip breakfast, but limit yourself to a glass of kefir or juice or some fruit.

Dinner

should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably only in the form of vegetables or grains. Some healthy fats from olive oil, nuts or avocado will also help.

Afternoon snack

may include carbohydrates, preferably only in the form of some fruit, porridge or, at worst, a whole grain bun.

Dinner

, like lunch, should be complete and well-balanced. After dinner, the so-called “Danger Zone” begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can draw you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.

Biorhythm - the secret of a proper nutrition schedule

The secret to proper eating schedule is understanding how your body's internal clock is set, i.e. what are your biorhythms? Each person has his own specific pace of life, and the body’s readiness to eat is directly related to the time at which a person usually wakes up, when he begins active activity, when he rests, and, finally, when he gets ready for bed. If you are used to waking up no earlier than 11 am, you are unlikely to feel the desire to have breakfast at 11:30. However, by lunchtime your appetite will probably be quite good, and by dinner you will definitely arrive without delay. Those who like to watch the sun rise when they rise, on the contrary, have a wonderful appetite in the morning, but they may completely forget about dinner.

Start your day with protein foods. Breakfast should be rich in proteins. This will help you get a sufficient boost of energy and is guaranteed to delay the feeling of hunger until your next meal. It is believed that it is best to have breakfast no earlier than 8 a.m. and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take a contrast shower in order to delay breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional meals, you can distribute over time the intake of the set of dishes that you usually eat for lunch, for example. First - salad and first course, after 3 hours have a snack with the second course. Drink more water when snacking. Water removes toxins from the body.

Lunch at lunch is an important part of the meal schedule. It is at lunchtime that you can afford the largest amount of food, because... The average daily peak of gastric acidity is observed in the middle of the day. Lunch should be served before 3 pm.

Have dinner no later than 8 pm. Eating after 8 pm overloads normal pancreatic function and blocks the release of melatonin, which is essential for sound, healthy sleep.

Meal schedule for weight loss in a table for a week

The table shows the diet for weight loss as an example of a weekly menu. This will allow you to immediately buy all the necessary products and reduce the temptation to purchase “harmful” products.

An example of a weekly nutrition schedule is given in the table:

The given example of a diet can be varied by rearranging dishes from one day to another.

Allowed and prohibited foods

There are a large number of tables and lists of prohibited and permitted foods for weight loss.

All forbidden foods, subject to the regime, can be divided into several groups:

• Containing premium white flour, for example, white bread, buns, cakes.
• Products that contain a lot of calories and do not contain nutrients. These include:
• Chips;
• Carbonated drinks;
• Juice in bags;
• Sweet yoghurts;
• Milk chocolate and candies;
• Ice cream.
• Smoked meat and sausages.
• Ready-made sauces containing trans fats. For example, mayonnaise and margarine.
• Dishes that combine meat and dough: dumplings, hamburgers.
• Sugar.

Approved products for weight adjustment include the following:

• High protein foods: lean meat (chicken, turkey, beef), lean sea and river fish, eggs, legumes, dairy products.
• Containing a lot of carbohydrates: durum wheat pasta, various cereals, brown rice.
• Vegetables and fruits.
• Also, on a proper diet, you are allowed to consume freshly squeezed juices and natural, not sweet yogurt.
• Olive or linseed oil.
• Natural sugar substitutes: stevia, agave syrup.

Meal plan for weight loss for a week with recipes, serving weights

Knowing the list of foods that promote weight loss, you can adapt your usual dishes to a new diet or use ready-made recipes. To maintain weight, you don’t have to eat only boiled chicken breast and raw vegetables all your life.

For women

The following article describes several recipes for creating the right diet.

Egg cream soup

To prepare it you will need:

• Chicken breast – 400 g.
• Spinach – 300 g.
• Boiled eggs – 2 pcs.
• Milk – 150 ml.
• Parsley.
• Salt and spices to taste.

In 2 l. water, chicken meat needs to be cooked until done. When cooking, you can add bay leaf and black pepper (peas). Remove the boiled meat and cut into cubes. Place chopped spinach into the resulting broth and boil. Using a blender, grind the resulting soup along with meat, milk and eggs. Serve garnished with parsley and half an egg.

Chicken fillet with vegetables

Required components:

• Chicken fillet – 400 g.
• Pumpkin – 150 g.
• Broccoli – 80 g.
• Bell pepper – 80 g.

Cut the fillet and vegetables into cubes. Bake the chicken in the oven for 15 minutes. Add vegetables to it and bake for another 20 minutes. Season the finished dish with garlic and salt to taste.

Dietary eggplant salad

To prepare you will need:

• Eggplants – 300 g.
• Green apple – 1 pc.
• Onions (medium onion) – 1 pc.
• Green peas – 100 g.
• Boiled egg – 1 pc.

Peel the eggplants and cut all ingredients into cubes. Fry the eggplants, add onions to them. Fry for 5 minutes. stirring. Remove from heat and cool. Add apple, egg and peas. Season the finished salad with a mixture of olive oil and lemon.

For men

To stay fit, men require more calories than women. Mono-diets are not suitable for them. Lack of animal protein in your diet will result in muscle loss, not fat loss. As a result, the goal will not be achieved. To reduce the calorie content of dishes, it is enough to replace some foods with others. Examples of familiar diet-friendly recipes.

Pea soup

To prepare dietary pea soup you will need:

• Potatoes – 2 pcs.
• Carrots and onions – 1 pc.
• Peas - 1.5 tbsp.
• Chicken breast – 300 g.
• Turmeric – 1.5 tsp.
• Salt, pepper, bay leaf - to taste.

Soak the washed peas for 1 hour. Cook chicken fillet and swollen peas for 1 hour. After boiling, remove the foam.

Once the peas are cooked, add the chopped potatoes. Chop the onion and carrots and fry in a small amount of vegetable oil with the addition of turmeric, pepper and salt. When the potatoes are soft, add the prepared dressing. Add bay leaves to the soup and simmer for 5 minutes. The soup is ready.

Steamed fish “Russian style”

To prepare you need to take:

• White fish – 500 g.
• Fresh champignons – 200 g
• Broth – 150 ml.
• Dry white wine – 3 tbsp. l.
• Greens - to taste.
• Salt, pepper - to taste.

Clean the fish and cut into large pieces. Cut the mushrooms into slices. Place the fish in a shallow pan, alternating pieces with mushrooms. Season and pour over wine. Boil the broth and pour it halfway over the fish. Close the lid and cook for 20 minutes.

The vinaigrette

To prepare it you need to boil:

• 3 small carrots.
• 4 potatoes.
• 1 beet.

Peel the onion and chop finely. Cut 2-3 pickled cucumbers and boiled vegetables into cubes. Combine all vegetables and season with sunflower oil.

Approximate diet for a week

A daily schedule for losing weight and regularity in nutrition are important aspects. But choosing the right products is equally important. Therefore, below are some dishes recommended for consumption at certain times of the day, as well as foods that are advisable to avoid.

Calorie income should not exceed consumption. These numbers can be calculated using online basal metabolic rate calculators.

The following example presented in the clock nutrition chart for weight loss should be completely tailored to individual needs. A nutritionist will help you create a more accurate menu.

Breakfast - 7:00

Eating a healthy breakfast containing high protein foods is a simple strategy to keep you full for longer. Also eat whole grain foods that support bowel function.

Morning snack - 9:30

Before lunch, you can supplement your diet with any fruits, such as apples, bananas. Kefir is also suitable.

Lunch - 12:30

For lunch, it is recommended to eat lean protein (tofu, chicken or turkey breast, fish, lean beef, pork tenderloin), supplemented with quality fat (avocado oil, olive oil), fruits, and vegetables. Quality healthy fats help dissolve certain vitamins (A, D, E, K) found in fruits and vegetables.

Afternoon snack - 15:30

A slice of whole grain bread with quality ham (95% meat or more), supplemented with vegetables (carrots, peppers, cucumbers, etc.) will satisfy your hunger and give you energy for the rest of the day.

Dinner - 19:00

A healthy dinner includes ¼ protein, ¼ whole grains, ½ vegetables or salad. Also add 1 tsp. healthy fat.

Healthy and smart eating over time for weight loss is based on the fact of gradual weight loss. Losing extra pounds too quickly leads to loss of muscle, bone mass, and water. In this case, the fat remains. Therefore, it is advisable to lose no more than 1 kg per week (depending on your initial weight).

Menu for healthy weight loss

Menu for weight loss, the time of proper nutrition by the hour should correspond to the initial state of the body. It is recommended to visit a nutrition consultant to measure your body fat. He will suggest a suitable daily regimen for weight loss, tailored to individual needs.

Menu example:

• Breakfast: bread with avocado, tangerine.
• Snack: blueberries, Greek yogurt.
• Lunch: vegetable soup with ravioli, tomato and cheese toast.
• Afternoon snack: hummus, cucumber.
• Dinner: salmon with vegetables, vinaigrette sauce.

Vegetable soup with ravioli

For 1 tbsp. l. olive oil, fry the onion and bell pepper, diced, 2 grated cloves of garlic. After a minute add:

• several chopped tomatoes;
• ¼ tsp. freshly ground pepper;
• 450 ml broth;
• 150 ml water;
• 1 tsp. dried basil.

Bring to a boil, add ravioli (stuffed to taste, about 90 g). After 3 minutes, add the diced zucchini and cook for another 3 minutes.

Tomato cheese toast

Fry a piece of baguette without oil. Place 2 tomato slices on it, sprinkle with 1 tbsp. l. cheddar cheese, pepper. Bake in the oven until crispy.

Vinaigrette sauce (filling)

Mix 1.5 tbsp. l. olive oil, lemon juice, maple syrup. Add salt to taste.

Contraindications to dietary nutrition

All organs and systems of the body suffer from excess weight. However, there are contraindications to the process of reducing body weight. First of all, children and adolescents should not be on a diet. A growing body needs a lot of energy and nutrients.

It is contraindicated for pregnant and lactating women to adhere to a strict diet. Indeed, during this period of life, the body not only supports itself, but also provides the child’s body with the necessary substances. During menopause, due to disruption of hormone production, women begin to recover. You should not put additional stress on your body at this time. Within 6 months the weight returns to normal.

People over 60 years old should not go on diets. They should add more fermented milk products to their diet to strengthen bones. These groups of people who are overweight should review their diet, make it balanced and remove foods that lead to obesity.

People suffering from the following diseases should approach dietary nutrition with caution:

• Gastrointestinal diseases.
• Exacerbation of any chronic disease.
• Diseases of the genitourinary system.
• All types of oncology.
• Diabetes.
• During the recovery period after surgery.

Chrono-nutrition theory

The human body uses calories differently at different times of the day because each time of day produces specific hormones that distribute nutrients differently.

For example, the most cortisol is produced in the morning. This hormone is responsible not only for stress, but also for the regulation of the digestive cycle. Together with other substances, it ensures the delivery of nutrition to all organs of the body: glucose for the brain, protein for muscles, fat for cell membranes, etc.

Those. in the morning, during the “cortisol peak,” the body produces those enzymes that are necessary for the breakdown of fats. This means you need to have fatty foods for breakfast.

According to the same scheme, but with the participation of other hormones, by noon a person will best absorb proteins, and by the evening - carbohydrates. In accordance with this, a chronomenu is compiled.

The entire system is based on strict discipline with minimal restrictions in the choice of products. There should be exactly 4 meals a day in the exact time period allotted for this:

1. Breakfast from 6:30 to 9:30. Breakfast according to the chrono-nutrition system “launches” the entire body, and the intensity of metabolism during the day depends on how nutritious and healthy it is.
2. Lunch from 12:00 to 13:30. By this time, the nutrients received from breakfast still support the body, so there is no need to have first course, main course and dessert for lunch. One dish rich in animal proteins and starchy vegetables is enough.
3. Afternoon tea from 17:00 to 18:30. During this period, the amount of insulin in the body peaks, so it’s the right time to consume sweets: they will very quickly be converted into energy, and the energy will relieve accumulated fatigue. In addition to the sweets themselves, you can include nuts and dried fruits in the menu.
4. Dinner an hour before bedtime. Dinner should under no circumstances be heavy, because if the body is overloaded with the need to digest food at night, it will not rest. It is recommended to include fish, white meat, seafood and light vegetable salads in the menu.

Quitting the diet

The diet for weight loss (a table with an example menu will be presented later in the article) contains not only dishes for weight loss, but also for maintaining the results obtained. It is much more difficult to maintain weight than to lose it. It often happens that after a diet with severe restrictions, a person not only regains lost kilograms, but increases them.

To prevent weight gain again after finishing the diet, you need to follow these steps:

• You need to increase the calorie content of your meals gradually.
• When exiting the diet, you need to drink a lot of water, juice or green tea.
• Add new foods to your diet gradually and in small portions.
• Gradually increase the serving size.
• In the first days after the restriction, the diet should include light cream soups and cereals.

Following these steps will help you switch to your normal diet without health problems or weight gain.

For a slim figure, it is better to switch to proper nutrition rather than experience stress from strict diets.

What will happen after 1, 2 weeks of diet, in a month

As a result of a sharp restriction of incoming energy, the body begins to react to this in a way that is not expected from it. In 1 week of the diet, metabolism begins to slow down, water and fat accumulate. The human body does all this “in reserve.”

In the first 2-4 weeks of the diet, weight loss occurs due to a decrease in muscle mass. Decreased immunity, fatigue and loss of attention may also occur. After a month of calorie restriction, fat becomes the body's source of energy.

During this period, weight loss may be insignificant, but the person feels better. Shortness of breath goes away, more energy appears, joints hurt less. The diet for weight loss, a table with examples of dishes by day was presented earlier in the article, should be combined with moderate physical activity. In this case, after 1-2 months you will have more energy and your mood will improve.

For proper weight loss, not only the diet, represented by different diets and tables, is important, but also physical activity.

For long-term results, it is important to develop a balanced diet and physical activity. Consultation with a nutritionist and professional trainer will help you create the right diet and daily routine. Anyone can lose weight and keep it off. It is important to approach this issue correctly.

Recommendations on how to establish a daily routine

If you want to lose weight, then you know that 80% of success depends on healthy eating. Regardless of physical activity, there will be no results with an unhealthy, irregular diet.

Adjust your diet. But how to do that? How to create the correct daily schedule for losing weight? There are some rules for healthy eating. They won't recommend certain menu components, but following them will help you lose weight.

Eat protein

Many nutrition experts point out the importance of protein. It should be included in every meal, be it breakfast, lunch, snack, dinner. Protein is the basis of the diet (it is found in all animal products and legumes).

Eat regularly

The basis for a successful weight loss regimen is regular nutrition. The body will get used to the scheduled meals, stabilize, and will not store fat “for later.” He simply won't need it. Therefore, it is recommended to eat meals at intervals of 2-3 hours.

Many people think that their last meal should be no later than 7:00 pm (or earlier). But the meal plan for weight loss, which is the basis of the diet by the hour, involves the last meal also being consumed 2-3 hours before bedtime.

Eat slowly, in small portions

Losing weight by overeating is impossible. Overeating is contrary to healthy weight loss. Eat slowly - this will ensure quick satiety.

A weight loss schedule regulates not only the timing of food intake, but also its quantity. Eat small meals. As with slow eating, satiety will be felt earlier and will last longer.

Universal advice

Although the clock diet indicates a specific time for a specific meal, when creating a daily regimen for weight loss, keep one caveat in mind.

Eat voluminous, heavy meals from morning to lunch; afternoon snack and dinner should be lighter. If you learn to eat a full breakfast regularly, you will not be prone to overeating the rest of the time. This will make losing weight easier.

It is recommended to consult with specialists regarding the correct, balanced composition of dishes - certain foods are not always suitable for a particular person.