Proper nutrition for women: a balanced menu for every day

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

The main question that interests many women is what is proper nutrition? In simple terms, this is a balanced food that helps the body function efficiently.

Proper food is products that include all the necessary vitamins and microelements. They help the body replenish energy, maintain health and promote weight loss.

What is proper nutrition?

The term “proper nutrition” does not mean something supernatural, invented in space or the like. Everything here is extremely simple.

This is a balanced diet , which contains enough of all the useful things our body needs, such as macro- and micronutrients.

In short, your diet should have enough proteins, fats, carbohydrates, vitamins and minerals. If this does not happen, then your nutrition will not be correct.

But all these diets, which supposedly should help you transform your body on just bread and kefir, are very far from proper nutrition.

The main principles of “proper nutrition” are maintaining and improving health .
There won't be much health on bread with kefir. It may be possible to lose weight, but it’s unlikely to live a long and happy life.

What foods should you include in your diet?

The process of losing weight for girls is significantly different from men's weight loss. The list of approved products that give excellent results is as follows:

Milk and eggs. These are products that have an ideal ratio of BJU and amino acids.
Chicken fillet. White meat is an essential source of protein. It is distinguished by its almost complete absence of fat and is considered one of the most dietary products.
Spinach. This is a unique green that has a positive effect on the immune system and regulates blood pressure.
Bananas. Periodic consumption of this tropical fruit helps to greatly reduce cholesterol. The presence of potassium in the composition has a positive effect on the functioning of the heart muscle.
Salmon. Fish dishes should definitely be on the menu of a woman who is losing weight. It is an incredible source of calcium, vitamins D, E, selenium and saturated fatty acids.
Oatmeal. An excellent source of slow carbohydrates - an ideal solution for a hearty, vitamin-rich breakfast.

What is special about PP for girls?

For women and girls, the need to maintain proper nutrition is simply a necessity of life.

If you eat incorrectly, it directly affects your hormones. If hormones are not normal, then so will your health.

Ever wonder why all these models look like they were plucked from their own funeral, put on a dress and forced to walk the runway? Yes, because you can’t look at their food without tears, just like, in fact, you can’t look at them themselves. Sometimes it seems to me that the audience is forbidden to breathe so that these models are not blown off the catwalk.

If you want to stay healthy and at the same time be beautiful , then you need to eat right. Hunger strikes will not lead to anything good.

Body drying for girls: menu for the week

The process of losing weight and drying a woman’s body requires drawing up a clear plan - a menu for every day, week. It’s not enough to know what foods you can and can’t eat; it’s important to formulate your diet correctly. We offer for your reference several effective drying menus for girls in tables with approximate diets for weight loss.

What should a healthy diet be like for women?

Proper nutrition presupposes a sufficient amount of proteins, fats, carbohydrates and other elements that you get from food for your weight.

Many people think that to lose weight you need to eat only buckwheat and chicken . This is not entirely true. Your diet depends on many factors.

Also, many girls are afraid of fatty and high-calorie foods. For example, nuts are very fatty and therefore high in calories.

But these fats are healthy, they stimulate fat burning. And the female body generally needs fats.

Your diet should contain about 1 g of fat per 1 kg of weight. But this does not mean that you can safely stuff fried potatoes. You need to give preference to unsaturated fats - they are healthy.

Protein should be approximately 1.5-2 g per kg of weight. You can play with carbohydrates depending on your goals.

To make it more clear to you, I will give you a list of products from which you can get all these proteins, fats and carbohydrates.

You will find proteins in foods such as:

Meat (beef, chicken, turkey, etc.) is probably the most popular source of protein among the Kachat. Choose meat that has the least fat, usually chicken and turkey breast. If you choose, for example, pork, then it contains a lot of animal fat, you can’t eat a lot of it, otherwise you risk becoming what you eat.
Seafood - the choice here is very diverse; there are so many different creatures in the sea that you could spend your whole life and not eat even half of its inhabitants. A stone in the garden for those who say that proper nutrition is not varied. In addition, seafood also contains fats, healthy ones at that.
Dairy products (cottage cheese, kefir, milk, cheese) are a very good source of protein for building powerful muscles, but I would not advise girls to throw these products into both cheeks. The fact is that milk contains a lot of animal fat, if the pack says 0%, then don’t rush to fill your entire cart with these products, the benefits of such “low-fat” products are not as much as you think. Milk also retains water, so don’t be surprised if you throw in a plate of cottage cheese before going to bed, and in the morning you have +2 kg on the scale and cheeks like a hamster. The verdict is this: it’s possible, if you’re careful.
Eggs are the best source of protein for our body. It is digestible easily and naturally, like in a fairy tale. Just don’t eat a lot of yolks, animal fat is also hidden there.

Healthy fats are found in foods such as:

nuts;
vegetable oils;
fatty fish;
avocado.

Carbohydrates are found in many foods we eat.
But they are different.

To put it simply, there are “fast” and “slow” carbohydrates.

You need slow ones, which have a lower glycemic index and do not cause insulin to jump.

You will find these carbohydrates here:

Cereals . Everyone has bags of buckwheat stored in bags for a reason. Oatmeal there too. More rice. There are so many of them, you can’t count them on your fingers.
Legumes . Also an excellent source of carbohydrates. For example, lentils, beans. There's also quite a lot of protein there. But this is plant protein, it is digested worse than animal protein, may vegans forgive me.
Cereals . If you feel and believe in your heart that your ancestors were like spaghetti, looking at the tiled roofs somewhere in Italy, and you can’t imagine a day without pasta, then you can get carbohydrates from pasta, but only hard varieties.
Vegetables . These are also carbohydrates, and the coolest ones are fiber. There can never be too many vegetables.
Fruits . Just choose those with a lower glycemic index, such as citrus fruits.

General recommendations

Regardless of your age, try to get rid of bad habits (smoking, eating in front of the computer or TV). This reduces the effect of healthy eating.
Try to sleep at least seven hours a day, and ventilate the room before going to bed.
Move more. If possible, do not use transport, but cover distances on foot. This way the extra pounds will go away even faster.
Spend more time on your hobbies. This is also a great distraction from the obsessive desire to eat.
Buy a good body cream and use it every time you shower. This will protect your skin from excessive moisture loss and give it a healthy look.
Try different tea blends (for example, black tea + jasmine + strawberry). You can have it with honey, but only without sugar and without sweets as a bite. Teas also help suppress untimely appetite and improve your mood.
When eating, don't focus only on food. This will prevent you from eating too much.
Don’t rush to lose weight: the slower the weight comes off, the more reliable the result.
Remember that proper nutrition is not a diet, but a norm of life.

An example of a balanced diet menu for women for every day

Let's look at examples of proper nutrition for girls and break it down into proteins, fats, carbohydrates and calories.

There are several options for calculating the required calorie intake for girls. For example, you can use the Harris-Benedict formula. Or just use online calculators, fortunately in our age of technology you won’t be burned at the stake for this.

I use a slightly different method. I first determine the required amount of proteins, fats and carbohydrates, and then distribute them among products. But I want to note that all these methods will show you a number that in most cases will keep your weight in one place .

To lose weight, you need to reduce calories, and to gain weight, you need to increase them.

Here is an example of a nutrition program for a girl weighing 70 kg for every day:

Breakfast:

Oatmeal 50 g.
Eggs 3 pcs.
Nuts 15 g.

Snack 1:

Hard cheese 50 g.
Honey 20 g.

Dinner:

Buckwheat 40 g.
Chicken fillet 150 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Snack 2:

Apple 300 g.

Dinner:

Hake fillet 200 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Snack 3 (before bed):

Low-fat cottage cheese 150 g.

Now let's see what can be included in the diet for a girl who weighs about 50 kg.
Breakfast:

Oatmeal 70 g.
Raisins 30 g.
Banana 1 pc.
Eggs 3 pcs.

Dinner:

Buckwheat 60 g.
Chicken drumstick 2 pcs.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Dinner:

Lentils 40 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
Squid 200 g.

Snack before bed:

Kefir 1% 0.5 l.

If you need to plan your diet in such a way as to lose weight , this article will help you.

Recipes: PP for weight loss

We offer several simple recipes for healthy dishes that can be included in the menu.

Cottage cheese casserole

To prepare low-calorie oatmeal you will need:

cottage cheese with a minimum fat content – 250 g;
low-fat milk – 0.5 tbsp;
chicken eggs – 2 pcs.;
vanilla sugar;
whole grain flour - 3 tbsp. l.

Cooking method:

Combine cottage cheese, milk, eggs and vanilla. Beat with a blender.
Add flour to the curd mixture.
Preheat the oven to 180 degrees.
Fill the baking dish with the mixture and place in the oven for half an hour.

Baked fish with lemon

To prepare we will need:

lean fish (hake, pollock).
onion – 1 pc.;
lemon – 1 pc.;
olive oil – 2 tbsp. l.;
fresh herbs;
salt, spices.

Cooking method:

Clean the fish.
Divide the lemon into two parts. Squeeze the juice out of one half and chop the other half.
Chop the greens, mix with oil and lemon juice.
Preheat the oven to 180 degrees. Place the fish carcass on a baking sheet, place lemon and onion slices on top of it. Drizzle with sauce. Bake for about 30 minutes.

You can learn about the healthiest fish from our article.

Rice with vegetables and mushrooms

For the dish you will need

rice - 1 tbsp.;
onion – 1 pc.;
bell pepper - 1 pc.;
champignons – 300 g;
spices and salt to taste.

Cooking method:

Boil the rice. Chop the onion, pepper and champignons, simmer them in a frying pan with olive oil.
Combine rice with vegetables, season with spices.

After 40 years

Diet for weight loss per week for women over 40 years old:

1. Monday:

oatmeal, wholemeal bread with cheese;
fruits;
chicken soup with vegetables, tomato salad;
fermented milk drink;
stewed fish, stewed assorted vegetables, vegetable juice.

2. Tuesday:

buckwheat, coffee;
pudding;
fish soup, bean salad, compote;
tea with curd cake;
vegetable casserole, steamed cutlet, fruit drink.

3. Wednesday:

rice porridge with milk, grain bread, cocoa;
banana;
beef soup, mixed vegetables, cheese;
fruit mix;
baked white meat chicken, vegetables.

4. Thursday:

boiled egg, meat sandwich, juice;
low-calorie cookies, tea;
celery soup, vegetable mix with chicken;
cottage cheese, raisins;
baked fish with rice and raw vegetables.

5. Friday:

milk noodles, cheese sandwich, tea;
fruit mix;
mushroom soup, bowl of raw vegetables, fruit drink;
berry yogurt;
Stewed rabbit with potatoes.

6. Saturday:

vinaigrette, berry juice;
baked apple;
pasta with seafood, salad;
pepper stuffed with cottage cheese;
turkey cutlet with boiled green beans.

7. Sunday:

baked pasta with eggs;
cheese, cucumbers;
chicken and vegetable broth, light salad, grain bread;
cottage cheese;
stewed cabbage, beef meatballs.

Nutrition after 30 years

A balanced diet for a week for women of different ages involves the formation of a special set of food products for weight loss.

Weekly healthy eating menu:

1. Monday:

low-fat porridge with pumpkin, cottage cheese;
light soup;
baked fish, assorted vegetables;
assorted fruits and berries;
dietary meat, vegetables.

2. Tuesday:

oatmeal with berries, dried fruits;
cheese sandwich;
cabbage soup;
low-fat cottage cheese;
buckwheat, fish.

3. Wednesday:

oatmeal with honey, dried fruits;
boiled eggs;
spinach soup, chicken breast;
cheese sandwich, apple;
boiled turkey, stewed vegetables.

4. Thursday:

omelette with vegetables;
yogurt with nuts;
broth with vegetables, boiled potatoes with lean meat cutlet;
kefir with dill;
assorted vegetables, steamed fish.

5. Friday:

vegetables baked in eggs;
fruit platter;
thick soup with spinach, steamed cutlets;
cottage cheese without sugar;
stewed mixed vegetables, rice.

6. Saturday:

buckwheat porridge;
boiled quail eggs;
vegetable soup, rabbit with vegetables;
cottage cheese with milk;
fruit assortment.

7. Sunday:

steamed cheesecakes, boiled fish;
boiled egg, apple;
low-fat meat soup;
a pinch of almonds;
baked fish, mixed vegetables.

Menu planning rules

A weekly diet for women trying to lose weight has a number of advantages:

a pleasant feeling of fullness;
absence of stomach discomfort and headaches;
spontaneous appetite is satisfied by a healthy snack;
the daily diet is planned on your own initiative;
The program only recommends and does not strictly prohibit anything.

Nutrition, while beneficial, has its drawback: long-term. It is impossible to get rid of excess weight in a short period of time. A properly developed nutrition program will allow you to gradually lose weight and maintain the result at the desired level. Fitness classes and massage will speed up the weight loss process.

Meal planning depends on a person's activity level. The average daily calorie intake for women is 2000, for men 2300. Half of all nutrients are polysaccharides, glucose, starch, 30% are proteins, 20% are fats.

Moreover, you do not need to calculate the energy value of the eaten dish every time; it is enough to make a choice in favor of one of the following options. The food must be versatile; dishes should not be repeated more than 2 times in 7 days.

Breakfast:

Porridge with nuts, dried fruits and water or skim milk.
Sandwich: grain bread, boiled chicken, a mixture of greens and vegetables, low-calorie cheese. Kefir.
Omelet with greens. Fruit mix.
Cottage cheese with sour cream, jam, dried fruits.
Fruit soup.

Lunches: