Shaping food menu for the week. Shaping reviews: on the laws of proper nutrition for quick and long-term effects

What is proper nutrition

People turn to the principles of proper nutrition to not only lose weight, but also to keep fit and look attractive. This lifestyle implies having a healthy and balanced diet that will give the body energy for the whole day and enrich it with vitamins and minerals.

Nutrients will be completely spent on the functioning of the body and will not be able to be deposited in the form of extra pounds. Losing weight is 80% dependent on nutrition and only 20% is physical activity. The weight will come off, but not quickly. It is not the volume that is important, but the person’s well-being. Eating healthy foods improves the condition of your skin and hair.

Products for the day

For any type of shaping activity, the smallest set of products for one day is determined:

• greens and vegetables - 400 g,
• berries and fruits - 300 g,
• fermented milk products and milk - 200 - 300 ml,
• black bread - 100 g,
• vegetable oil - 15 - 20 g,
• fish, poultry and meat - 50 - 60 g,
• potatoes - 200 - 300 g,
• cereal - 40 - 60 g.

The main advice is to drink fluid every 15-20 minutes. But the water must be chilled, mineral water is fine. Sweet teas, juices and sodas are prohibited. With the help of liquid, metabolism improves during training.

By following these simple principles of nutrition shaping, you can get to your goal more pleasantly and quickly, and most importantly, gain excellent health! The main thing is to remember about your own internal state, because it is this that has the ability to reflect the external state!

According to legend, shaping was developed by Soviet physiologists solely for the purpose of outwitting the West. The system was used to get Soviet fashion models into shape before the Miss Universe pageant. Be that as it may, the system turned out to be highly effective and quite cheap. Today, only in the shaping club you can get individually selected exercises and a nutrition plan for only 50 USD. per month. They will also measure you, weigh you, and show you your future ideal body on a computer. But let's talk about whether it is effective in more detail.

Basic principles of healthy eating

Proper nutrition does not mean fasting or a strict diet. This is a long process that needs to be followed all the time. You can create your own meal plan for the week or look at a ready-made menu on the Internet. Over time, a person will get used to proper nutrition, and the choice of foods and dishes will happen automatically.

Proper nutrition is based on several important principles:

• You need to drink enough water per day so that metabolic processes can function normally. The norm for females is 30 ml per 1 kg. For men, a little more: 35 ml per 1 kg.
• The diet should include a lot of vegetables and fruits, excluding prohibited ones.
• You need to eat 3-3.5 hours before bedtime. Food should be easy to digest.
• The serving weight should be 200-250 g.
• Don't skip breakfast.
• Fast carbohydrates should be excluded from the diet and the consumption of foods with a high glycemic index should be reduced.
• Reduce or eliminate alcohol altogether.
• Reduce salt intake, and sugar can be replaced with other options (sweetener or stevia).
• You should not fast or sharply reduce the number of calories you consume per day.
• It is best to keep a nutrition notebook where you can track the weight and volume of food eaten.

About proper nutrition and digestion:

Any change in diet is not comfortable for a person. To avoid breakdowns, it is permissible to allow yourself to indulge in foods from the prohibited list once a week or less often. This will also help reduce psychological pressure.

Meal frequency

A healthy diet for a week should include at least 4 meals daily. This will help saturate the body and avoid overeating. Too short pauses between meals are also undesirable, since the body needs time to digest food.

To lose weight, you need to reduce the number of calories you eat, not the number of meals you eat. Breakfast and lunch must be included. You shouldn't give up dinner, but it should be light. If a person does not feel hungry during the day, then you can sacrifice one snack, but you should not eliminate it completely.

Shaping diet

The slower you do this, the better your body will be able to digest the shake. All other foods during the day should also be eaten slowly. Make it a rule to rinse the glass and mixer with plenty of warm water immediately after use, then you will always have them clean. The best recipe for making a cocktail has not yet been invented. In ready-to-drink shakes, the protein powder is not completely dissolved, and if there is not enough fat in the drink to keep the protein afloat, it will usually settle to the bottom of the can or bag.

Take a look at the ingredients in high protein shakes and you'll see that most of them are very high in fat—sometimes up to 100,000 fat. Ready-to-drink high protein shakes make a convenient midday snack or a nice addition to some fruit or veg after work along the way. home.

Just remember to read labels carefully and try to buy shakes that contain a maximum of 5 grams of fat and 10 to 15 grams of protein. You have enough power to change yourself. You may not be able to change your job, eliminate traffic jams, change the weather or your relatives, but you can change yourself.

All you need is a plan. Give us just one week and we will put you on the path to your desired goal - being able to control your weight for the rest of your life. It is believed that in the first week it is better to use meal replacement shakes twice a day, but if you want to lose weight more slowly or this start seems too fast for you, then you can replace only breakfast with a shake and eat lunch with a certain number of calories.

When planning your third meal, or in some cases lunch and dinner, keep the menu as simple as possible.

At the first stage of classes, you need to do testing, with the help of which the optimal complex for a particular person is selected. This takes into account such features as:. Since the individual characteristics of each person and his needs are taken into account, shaping for weight loss becomes an effective system for improving health and shaping the figure. An individual healthy eating menu will help you get used to eating at a certain time. After all, regular nutrition is the key to food discipline.

The best option is 1 gram of chicken or fish, 2 cups of steamed vegetables, 4 cups of salad dressed with rice or wine vinegar, and some fruit for dessert. The range of aromatic cocktail ingredients is extremely wide, but you don't need to try everything. If you find one you like, you can use it throughout the week - but keep in mind that people often become discouraged from continuing diet programs simply because they become bored, so try to vary your diet as much as possible to maintain interest in the program .

Vegetables, fruits and berries can be combined with various spices and herbs. Adding cinnamon to a baked apple will give the dish the taste of an apple pie, but at the same time it will only contain calories, not like a piece of pie. Recent research suggests that using cinnamon may be a good idea for anyone trying to lose weight.

Seasonings are an excellent way to add flavor to vegetables. You can also use salsa or tomato sauce, and the good news is that most spices contain almost no calories and that you can sprinkle as much salt and pepper or even red chili pepper into your food as you like.

As for chili, its ability to promote weight loss is currently being studied. One of the most important factors for the success of your diet is drinking enough water. On average, you will need to drink three to four glasses of water per day. You'll see that afternoon fatigue is often caused by dehydration, and you can improve your well-being by paying more attention to your water intake.

During exercise and in hot weather, the need to drink water becomes even more important, since water is lost from the body through sweat. But as in every matter, it is important not to overdo it. If you start drinking two liters of water (8 glasses) every day, you will literally become saturated with it, and soon your arms and legs will begin to swell.

Some diet creators recommend drinking this amount of water daily as a means of combating emptiness in the stomach. This practice has no health benefits and can cause serious problems for some people. One of them: psychogenic polydipsia. Afternoon tea, especially green tea, can be an effective energy supplement. Research shows that green tea can boost metabolism by about 80 calories per day.

To do this, you just need to drink four to six cups of tea a day or take nutritional supplements containing green tea, see Caffeine contained in coffee and tea stimulates the kidneys and causes increased urine output. For this reason, tea and coffee should not be taken into account when determining the amount of water consumed, because they force the kidneys to excrete more water than it enters the body with these drinks.

Supplement your diet with vitamins and minerals. Many meal replacement powders contain vitamins and minerals, but these are usually only a small portion of the recommended daily RDA. Colored fruits, berries and vegetables also contain many vitamins and minerals, but if you don't have enough variety in your diet, you still need to take vitamin and mineral supplements.

The point is not only that most of these supplements include a daily requirement of mcg of folic acid, but also that this acid is better absorbed when it is taken into the body with supplements rather than with food. In addition, daily doses of a multivitamin will provide you with other key vitamins and minerals. When it comes to calcium, women and men under the age of fifty should get a mg of this mineral daily through food or supplements, and women over the age of fifty should get a mg per day.

Don't forget to check the calcium content of foods and soy shakes, and be sure to add them up to find out how much calcium you're getting per day. You most likely won't need calcium supplements, but a lot depends on the number of shakes you take per day and the amount of calcium in them. If you do need calcium supplements, buy ones that contain vitamin B.

How to cope with typical difficulties. Over time, most overweight people get used to it. As soon as they go on a diet, their nervous system returns to normal, and they begin to complain of a lack of usual liveliness and energy. When I encounter such a problem, I simply tell my patients that their energy levels are now normal and the only thing they need to overcome fatigue is good rest and refreshing sleep.

After a short period of adaptation, they feel full of energy again.

Popular diets

Another reason for weakness and fatigue may be failure to follow the meal replacement schedule. Do you ever forget to eat lunch or skip meals to lose weight faster? You can’t do this, because to overcome fatigue you will have to introduce more calories into your body each time than you will save by giving up a meal or a cocktail.

This can lead to irregular bowel movements or excessive gas. You will feel better if you take 25 grams of fiber per day. The most accessible source of fiber is fruits and vegetables. If you can't get 25 grams of fiber from fruits and vegetables, use a dietary supplement that contains several soluble and insoluble fibers to help with stool problems.

Recently released supplements can be mixed into cocktails without fear that the fiber will squeak on your teeth like sand. The fiber content of these supplements is typically around 5 grams per tablespoon. The first is that you skip meals or take too long between meals. Create a strict schedule—for example, , , and—for cocktails, snacks, and meals.

The second common reason is insufficient protein intake. Check the ingredients in your meal replacements and make sure each serving contains the amount of protein you expect.

Also, learn to differentiate between physical hunger and cravings for your favorite foods. If you are constipated, try one of the tips above.

Stress headaches usually begin with muscle spasms in the shoulders and move to the head, where the spasms cut off blood flow to the scalp, causing headaches. As with any physical work, nutrition in shaping is aimed at satisfying the body’s demands for a certain amount of nutrients and their ratio.

A shaping diet is an auxiliary tool for losing weight or gaining muscle mass in combination with shaping training, an opportunity to build a beautiful figure regardless of a person’s body type and constitution. By contacting the shaping club, you can take a test and determine who you are:. Body types: on the left - ectomorph, in the center - mesomorph, on the right endomorph. Shaping specialists establish clear regulations on what and how much you need to eat per day in order to lose weight. Shaping diet for catabolic weight loss:.

Since the main goal of shaping is to acquire and maintain health, and training tactics are aimed at achieving softness and roundness of movements, femininity, elastic but without unnecessary athleticism of muscles without fat folds and wrinkles, the abundance, caloric content and composition of food must correspond to the characteristics of the training tasks at hand. On the one hand, this is the energy supply for life, on the other, a set of plastic substances for the construction of tissues. Therefore, the basic metabolic formula for a shaper requires: one kilocalorie is required per kg of body weight to work for one hour.

Based on the characteristics of shaping training, you should adhere to the following nutritional rules, which allow you to maintain proper weight and optimal fat content in the body, and develop rational eating habits. For catabolic training, the approximate age of trainees 20 years old is characterized by the following:.

Subject to the rules of nutrition, those engaged in shaping are recommended to have the following minimum set of products for one day: This set of products is supplemented with other nutrients, vitamins and minerals. To compile diets, you should focus on three groups of products - sources of protein, fats and carbohydrates, proposed by I.

Prokhortsev. The needs for energy and plastic supply of the body in the process of shaping exercises depend on many factors: on the tasks of physical improvement, the state of the student at a given period, the phase of the menstrual cycle, reaction to the previous diet, etc. For the correct selection of the diet, all factors must be taken into account.

What is the difference between shaping and fitness? In both the first and second cases, we are talking about a combination of a training program and a special menu. Moreover, both are selected in strict accordance with the characteristics of the body. But the more you begin to understand the essence of the issue, the more nuances open up. But first things first.

And first, let's define the terms. In fitness classes, you learn to perform exercises that use muscle groups that bear the brunt of everyday stress. For example, you are walking down the street in icy conditions and suddenly lose your balance. Thanks to special balance exercises, you can either stand still or brace yourself when you fall so as not to damage your joints.

Another example is that you are enthusiastically working at the computer in a cold room. You suddenly touch the handle and try to quickly bend over to grab it.

For an unprepared person, especially in a cold room, an attempt to sharply pull the handle can result in a muscle or ligament strain. For a physically trained person, this operation will take a split second.

Of course, there are a huge number of fitness areas: step aerobics, water aerobics, slide aerobics, pump aerobics, Pilates, Zumba, stretching, dance aerobics. However, they all set one goal - to make a person more resilient, strong, dexterous, flexible, fast, and also to prevent the development of various diseases related to age, work, etc. Acquiring a beautiful figure in this case is a pleasant bonus. It is the clients of fitness clubs who think that they are trying hard in classes solely for the sake of a beautiful appearance.

In fact, coaches pursue more global goals. In the case of shaping, the situation is somewhat different. The main task of this direction is the formation of an ideal figure.

But ideal not from the point of view of the general public and the values ​​​​accepted at the present stage, but based on the individual characteristics of the organism. Shaping as a special system of physical exercises that promotes the formation of a beautiful figure and rapid weight loss was developed in the late 1990s. The latter, being an engineer by profession, was fond of bodybuilding.

A unique weight loss shaping technique will help you lose weight and get rid of problem areas of your figure. It includes physical activity and a nutrition system specially designed for each participant.

Since at that time there were no health training methods for women on the territory of the former USSR, the young scientist decided to develop them himself. The profession of an engineer came to the rescue here too: together with a group of like-minded people, Prokhortsev developed a special computer program that analyzed body composition and constitutional features, after which it provided a ready-made solution to the problem: training methods plus diet.

Regularity

Eating meals at the same time plays an important role in proper nutrition. The uniform distribution of nutrients depends on this. Meal times are different for each person. It depends on the time of rise and work schedule.

There are several general rules that will help you properly distribute meals:

• Breakfast should begin no earlier than 60 minutes later. after getting up. First you need to drink a glass of water, and after a while you can go have breakfast.
• 1 snack should be taken about 2.5-3 hours after breakfast.
• Lunch should be hearty and balanced and take place from 12 to 15 hours.
• 2nd snack must be organized 2-2.5 hours after lunch.
• And a light dinner should be consumed about 3 hours before bedtime.

Adequacy

Every person needs a certain amount of calories per day.

This figure is influenced by the following factors:

• floor;
• age;
• body mass;
• presence or absence of physical activity.

The number of calories may also depend on your goal. If a person decides to lose weight, then he needs to subtract 10-20% from his norm.

You can calculate the required calorie intake per day using a calorie counter or yourself using the formula:

• For girls: (weight in kg x 9.99 + height in cm x 6.25 + number of completed years x 4.92).
• For guys: (weight in kg x 9.99 + height in cm x 6.25 + number of completed years x 4.92 + 5).

Next, multiply this result by the value based on physical fitness:

• 1.2 lack of classes;
• 1,375 sports 3 times every 7 days;
• 1.46 people practice 4-5 times;
• 1.55 sports 5-6 times;
• 1.72 every day;
• 1.9 for professional athletes.

Balance

A proper weekly diet should include proteins, fats and carbohydrates. It is important to take them in the right quantity. The best combination of proteins, fats and carbohydrates: 30%-20%-50%.

It is better to consume complex carbohydrates. They are lower in calories, but satiate the body for a long time and give it the necessary energy. And eliminate fast carbohydrates altogether or limit consumption.

The protein norm can be found from the formula: body weight x 2. If you consume more protein, this will lead to gaining kilograms. If the norm is reduced, health problems may arise. Fats must also be present in the diet. About 70% of the total norm should be of plant origin. And only 30% is animal fats.

Your daily diet should include vegetables and fruits, which are a source of fiber.

Shaping nutrition

Shaping technology has chosen a balanced diet, since our task is to meet human needs.

By maintaining a balance between proteins, fats, and carbohydrates, both in one meal and in daily diets, we create conditions to satisfy the entire spectrum of needs without compromising the quality of absorption and excretion.

Our task is to activate the processes of breakdown and purification, speed up metabolism and help optimize physical condition, health and external parameters: proportions, aesthetics, weight regulation or the creation of individual forms.

Shaping nutrition has recommendations for each phase of the hormonal period and hormonal cycle. And the basis of shaping regimes are the two most striking periods: catabolic (healing and cleansing) and anabolic (improvement).

What is it and what are the recommendations, rules and nutritional standards for everyone?

• the percentage of body fat is higher than normal (for women, the norm is 18.5 - 24.5%, for men - 10 - 16%)
• during the period of the cycle when estrogens are produced in the dominant, that is, from the 3rd day of the cycle to the 1st day of ovulation in women, the cycle in men is calculated in a special way.

Catabolic mode is:

• type of training with aerobic pulse and calculated order and time of exposure to certain muscle groups,
• in therapeutic training regimens
• type of nutrition in compliance with the rules around training and sleep, as well as compliance with catabolic, individual nutritional norms (quantities).

(for students over 18 years old)

• 4-5 meals a day
• Each meal should contain no more than 20 grams of mono and disaccharides
• 3 hours before training, the last meal is plant-based: vegetables, fruits, tea, coffee, infusions, all without sugar.
• 3 hours after training, do not consume any food except tea or coffee, herbal infusion, rose hips, mineral water
• after a three-hour partial fast, you must first eat 400 grams of solid, fresh vegetables and - or fruits, 4-5 hours after training a regular meal
• have time to eat all the foods included in the diet below, especially vegetables, fruits, protein products
• to preserve the biological value and increase the absorption of food, cook using gentle techniques (allowance, short cooking until done)
• do not consume any herbs, spices, spicy or smoked foods, as they can warm up the appetite.

• principles and products of a balanced diet - conversations from the shaping federation
• rules for different periods: they are determined by your hormonal cycle and anthropometry
• Flyers - tips: nutritional principles and illustrated diet options
• opportunity to purchase webinars ($15) “menu planning” and “Grocery shopping”
• illustrated appendix on quantities and portions
• examples of eating out

besedy_T498_C08.mp4

Professor A.I. Pshendin, author of shaping nutrition.

In this talk he goes into detail about the reasons for the catabolic period rules.

Warns against malnutrition and tells you how to have time to eat everything and not eat too much, which invariably turns out to be the ballast of the body - excess fat on the internal organs and in your shape.

Trainer Anna Charushkina talks in detail about balanced nutrition and its use in shaping programs.

You will hear recommendations on products, methods of preparing them and creating diets for different tasks: weight correction, creating proportions, general health improvement.

besedy_T498_C06.mp42 basic principles of our nutrition-1. need to eat enough2. in order to eat enough, you need to eat 4 - 6 times a day, in small portions, having time to eat all the recommended foods. Then we will not gain weight, but (1).pdf

In this mini-flyer I have put together the basic principles and rules of shaping nutrition.

Save it so you always have it on hand.

I also placed the nutrition rules, a tip on anthropometry and the schedule in the paper calendar 2020 - 2020, which you either already received as a gift from our hall, or it is on the way to you!

This is the most common question. Always. at every stage and with every change.

Considering the recommendations for shaping nutrition, balanced nutrition, calculated for your active body weight, taking into account your personal goals, objectives and preferences, I made a number of documents. they are designed to explain this topic at any stage, give you a visual aid and hint, and answer any question.

If they don't already answer your question, ask them!

and I will answer right away.

yadi.sk/i/39DwSUucaZe8qg

I devoted a separate page to this topic and consider it the third step. You can get to know her here .

The first step is nutrition and rules

The second step is your food diary and its analysis.

The third step is to build a personal diet based on the recommended amounts.

You can download this sheet - a tip on preparing diets, dishes and quantities - by clicking on the link here.

Below you have two sheets - tips on nutrition rules during the catabolic period (weight loss), as well as drinking regime at any time.

Keep them handy and turn to them for help.

yadi.sk/i/QUTYRkvjLMpYHQyadi.sk/i/FL23FgdXMxpgrA

This often seems like a difficult task: it requires organization and attention, you need to take into account the wishes of your household, and if you are alone, you are too lazy to cook for yourself, you need to understand what products, when and where to buy. And have the desire and time for this.

When you cope with this task, your nutrition becomes varied, nutritious, timely and of high quality.

Buy a webinar ($15)

It is recommended to fill out the following forms:

1. Creating an individual menu. Filling out this questionnaire will make it possible to minimally reduce resources for the purchase of products: time, material and energy.

2. Inspection in the kitchen. Dismantling the refrigerator and kitchen cabinets. This questionnaire will not allow you to buy too much

Healthy foods

A proper weekly diet should include varied and healthy foods.

What should breakfast be like? Recipes for every day

Breakfast should be hearty and balanced, as the energy received will contribute to the person’s further work. For breakfast, you need to select foods that contain proteins, fats and carbohydrates. This meal consumes about 25% of all calories for the day.

Example recipes:

1. Broccoli casserole.

• Beat 3 eggs and add salt.
• Place the broccoli on a plate and pour in the egg. Bake in the oven.

1. Oatmeal pancake.

• Take 100 g of kefir and add 50 g of oatmeal. Beat in 2 eggs, add salt and mix.
• Fry the resulting mixture in a frying pan.
• Can be served with yogurt or fish.

What should a second breakfast be like? Recipes for every day

For lunch, it is best to eat fruit or dried fruit. It is advisable that the snack contains proteins and carbohydrates.

Example recipes:

1. Pancake with cottage cheese.

• Mix egg, 40 g rye flour, 1 tbsp. cocoa. Make pancakes from the dough.
• For the cream, take soft cottage cheese, instant coffee and a little sweetener.
• Lay out pancakes in layers and spread with cream. Decorate with berries.

1. Panna cotta.

• Dissolve gelatin in water.
• Mix yogurt with gelatin and sweetener.
• Place the resulting mixture in the refrigerator.

What should lunch be like? Recipes for every day

Lunch should be nutritious and consist of proteins, fats and carbohydrates. Lunch should account for about 40% of your total calories for the day.

Example recipes for 1 serving:

1. Breast rolls with cheese + buckwheat.

• Cut and beat 100 g chicken breast. Sprinkle with salt and pepper.
• For the filling, grate the boiled egg and cheese, add garlic and a little yogurt. Wrap in meat.
• Place in a container, add yogurt and sprinkle with cheese. Bake in the oven.
• Boil the buckwheat.

1. Navy pasta for 1 serving.

• Boil 35 g of pasta.
• Fry minced chicken with onions, bell peppers and tomatoes.
• You can mix everything together or serve separately.

What to eat on Thursday

What does a healthy eating menu look like on day four?

For breakfast on Thursday, cook yourself oatmeal in water, with finely chopped fruits and nuts; add butter, salt and sugar to taste. If you take flakes, the porridge will cook in 5-7 minutes.

Vegetable soup with chicken is a very tasty and healthy lunch. Bring chicken (400 g) to a boil, drain the water, rinse the meat, add water again, add salt and cook until tender; remove and cut into pieces. Place cauliflower inflorescences, green peas (200 g), chopped onions, carrots and celery into the chicken broth and cook for another 10-15 minutes. A few minutes before readiness, stirring, add raw yolk to the soup, mixed in a cup with cooled broth and cream (100 g), bring to a boil and remove. Place chicken pieces into the finished soup; Place fresh herbs on plates.

Dinner: zucchini stuffed with rice, vegetables and herbs - tasty and healthy. Minced meat: rice cooked until half cooked, mixed with carrots, onions, salt and pepper. Wash a couple of young zucchini, cut into rings, remove the center and stuff the rings with minced meat. Place the zucchini in a greased form, sprinkle with grated cheese and finely chopped garlic, pour in the sauce and place in an oven preheated to 180-190°C for 35-45 minutes. Sauce: simmer finely chopped zucchini pulp and garlic in butter, add a little vegetable broth, spices and sour cream (2-3 tbsp), bring to a boil and pour over the zucchini.

What should an afternoon snack be like? Recipes for every day

The afternoon snack should contain proteins and carbohydrates. It is better to avoid fruits. They are best consumed in the first half of the day.

Example recipes:

1. Fish and spinach roll.

• Beat 2 eggs with spinach in a blender and add 1 tbsp. l. flour.
• Place the mixture on paper, previously anointed with oil, and place in the oven for 10-15 minutes.
• Grease the finished base with soft cottage cheese and add lightly salted red fish.
• You need to roll the roll and leave it in the refrigerator for 1.5-2 hours.

1. Salad with beans and vegetables.

• Boil 150 g of chicken breast and cut into pieces.
• Add 80 g of beans, tomato, pepper, cucumber and onion.
• Season with 2 tbsp. l. olive oil and a little soy sauce and stir.

What should dinner be like? Recipes for every day

Dinner should be kept light. It is worth giving up carbohydrates and fats altogether, eating only protein foods along with vegetables or dairy products.

Example recipes:

1. Pie with cottage cheese and herbs.

• Mix 200g of cottage cheese with an egg and 40g of cheese, add herbs.
• Place half of the dough on a plate, cover with cheese and add the 2nd part, and cover with cheese again. Cook in the oven.

1. Goulash with zucchini pasta.

• Finely chop the veal and simmer with carrots and onions. Add salt and 1 tbsp. flour.
• Chop the zucchini using a Korean carrot peeler.
• Cook in boiling water for 3-5 minutes.

What to eat on Monday

On Monday for breakfast - casserole with cottage cheese and fruit. Beat 3 eggs with ½ cup of sugar, add and stir in 500 g of cottage cheese, then ½ cup of flour, then cooled, pre-cooked rice - also 500 g, and 100 g of washed and dried raisins. Salt - to taste. Place slices of fresh fruit – sliced ​​peach, apple or orange – on the bottom of the pan, greased with butter; Carefully place the prepared mass on them and bake in an oven heated to 200-220°C for 40-45 minutes. You can not add rice to the casserole, or do without flour - the dish will be less high in calories and easier to digest. Eat with low-fat sour cream.

A healthy lunch on Monday looks like this: soup with rice, green peas and squid. Boil the rice until almost done - 2/3 cup, simmer the onion and parsley root cut into strips in butter; cleaned squid (400 g) also cut into strips. Place poached vegetables in boiling water, then squid, rice and canned peas (½ cup), add salt to taste and cook for another 6-7 minutes. Add chopped parsley to the finished soup.

For dinner - vegetable stew. You can take vegetables according to your taste and put as many of them as you like, but it’s better to have fewer potatoes. So, potatoes, cauliflower and white cabbage, onions, zucchini, turnips, carrots, green peas, parsley root. Wash everything, chop it, put the cabbage in a saucepan and pour in low-fat sour cream - about 150 g, diluting it with water. Simmer for 10 minutes; add the rest of the vegetables, salt to taste, stir and simmer until the vegetables are soft. Sprinkle the finished stew with parsley and dill.

Menu for the week

List of healthy meals for 7 days:

Shaping diet: shaping nutrition menu for weight loss for a week – Website about hernias and their treatment

Good afternoon to everyone who came to visit us! Nutritionists joke that the main desires of the average person often come down to two thoughts: how to lose weight quickly and what to eat.

But seriously: losing weight means starving yourself? Or are there more humane recipes for slimness? How to find a middle ground so that your weight is within the normal range and you can sit down at the table without disgust? Let's look!

Why proper nutrition and a beautiful figure are so important

A lot is said about proper nutrition today, and this is no coincidence. The fast pace of life and the pursuit of success often lead to imbalances in the diet. We eat on the go, abuse fast food and other substitutes, as a result, our health suffers, and there is an increase in gastrointestinal diseases and obesity.

A good figure and excellent health are extremely important for a career. You agree that the employer is more likely to give preference to a diligent and smart employee than a sluggish, apathetic, often sick, and even with a significant paunch.

That’s why weekly meals for weight loss have become so important. The role of this component in the overall health of the body is enormous. When a person eats properly, receives sufficient nutrients and other components necessary for life, this has a positive effect on well-being and performance.

A healthy person is cheerful, active, he wants to create, look for new ways, and develop.

But when the menu is skewed, both towards excesses and excessive restrictions, many organs suffer, and as a result we lose interest in life, and then it’s not far from losing a job, problems in the family, depression, etc.

That's right - how is that?

There are a number of fundamental principles on the basis of which it is not difficult to build a harmonious healthy eating system in order to lose weight without much heroic effort.

Let's start with the main thing, with the simplest, but also the most mandatory requirements:

• Compliance with daily caloric intake standards;
• Diet diversity for different components: cereals, dairy products, fruits and vegetables, meat and fish;
• Balance with the obligatory content of proteins, vitamins, fats, carbohydrates, microelements;
• Limiting salt and sugar, spices, alcohol;
• Sufficient amount of water;
• Compliance with meal schedules and nutritional spacing.

Each of the product line groups gives us something important, and sometimes irreplaceable. Dietary nutrition should not be flawed, otherwise its benefits for the figure will quickly be wiped out by illness and premature aging.

Meat is protein and vitamin B12, fish is polyunsaturated fatty acids and vitamin E, fruits and vegetables are a storehouse of vitamins, cereals supply fiber. Together they give the body energy and the ability to work “like a clock.”

• Related articles:
• Proper nutrition for men: menu and basic recommendations
• Proper nutrition for constipation: menu and lifestyle
• Proper nutrition during pregnancy: menu, regimen, features
• Proper nutrition during sedentary work: follow the rules, avoid extremes

About the benefits of planning

It is clear that one nutrition program, even an ideal one, is not a magic wand and will not solve all problems. Be sure to move, be in the fresh air, maintain proper proportions of work and rest, avoid stress, that is, think about your lifestyle in general, and if possible streamline it.

The easiest way to plan your week is on the weekend, when you have an extra minute for strategy. Think about split meals for each day of the next week or simply copy the menu from the Internet, slightly adjusting it to suit your tastes and financial capabilities. This will save you money, time, and nervous energy.

Article on the topic:

Optimal food menu for the week: putting it together

There is one small nuance: you can’t go shopping hungry. Otherwise, instead of healthy and inexpensive products, buy more surrogates with surprises for your stomach and budget.

If you still boldly decide to create an algorithm for five meals a day for a week, keep in mind: breakfast should account for about 2/3 of the daily carbohydrate requirement, and for proteins and fats the “dose” is modest, respectively, 1/3 and 1/5 of the total daily volume .

If breakfast is organized correctly, the rest will be easier. At lunch, the main thing is that the products are compatible and do not interfere with the absorption of each other. Dinner, as nutritionists require, should be light so that digestion does not go on all night, accompanied by nightmares.

In your proper nutrition plan for weight loss, be sure to take into account lunch and afternoon snack, and do not forget that it is advisable to make the intervals between meals equal.

Why count calories?

There are many different aspects to healthy eating, but the most important thing, no matter how you look at it, is counting calories.

Those Russians who work physically, intensively, or seriously engage in sports, think about them.

After all, overeating is harmful for them, and even more important is a balanced diet with calorie calculations for office workers and anyone whose working day is associated with sedentary activity.

Scientists have calculated that the average woman with a job that does not involve physical activity, weighing 60 kg, spends 1,500 kilocalories per day. At the same time, it absorbs an average of 2500-3000 kcal of food, almost twice as much.

Where do the rest of the energy units go?

Stored in fat! Some, of course, can be recycled if you arrange a general cleaning of the apartment, a forced march to the shops, or an outing into nature. But this is how a small portion of the excess is spent, and in fits and starts, so healthy eating and losing weight are twin brothers.

Staying in the calorie range for weight loss

There is such a concept: a calorie corridor , that is, a “plug” of values ​​for the maximum and minimum calorie intake. By staying within the corridor and consuming calories near the upper limit, at least we do not gain weight. And approaching its lower level, using separate nutrition for weight loss, we have a chance to reduce it.

To achieve weight loss, we make the simplest calculations: multiply our weight by 24 hours, for example, 65 × 24 = 1560. This is the upper ceiling!

Subtracting 300 kcal, we get the acceptable minimum, 1260. Again, if the sport is in the red. If you are a fan of shaping, feel free to add 300-500 units.

1. And don’t forget about the meal schedule: we divide the daily menu “portionally”, freeing up the evening so that we can eat dinner 3 hours before bedtime.
2. Where do you get calorie numbers from?
3. They are in any popular brochures on healthy eating, on Internet sites. You can use these cheat sheets (calories are given for the weight of a product of 100g) and create your own nutrition table for weight loss, which will include, for example, such popular products:

• -Kefir - 30-59 kcal (depending on fat content);
• -Sour cream - 116-206;
• -Cheese - 334-396 (depending on the variety);
• -Mayonnaise - 627;
• -Vegetable oil 899;
• - Butter - 748;
• -Rye bread - 214;
• - Cereals - 300-350;
• -White cabbage - 28;
• -Ground tomatoes - 19;
• -Apples - 46;
• - Beef meat - 187;
• -Semi-smoked sausage - 300-466;
• -Eggs - 157;
• - Cod - 75;
• -Seeds - 578;
• -Sugar - 374;
• -Chocolate - 540;
• -Sponge cake - 344.

Or you can buy the superb book “Healthy Recipes of Dr. Ionova. How to eat to lose weight and stay slim forever.” It will help you if you want to eat healthy, tasty and varied food and at the same time stay in shape, and even reach your ideal weight. This book will prove that healthy food is truly delicious.

The variety of recipes proposed by Dr. L. Ionova will help us create a balanced menu, enriched with vitamins, amino acids and minerals for both ourselves and our family.

After the release of my first book “Healthy Habits. Doctor Ionova's Diet" I received a lot of feedback about how the book helps change eating habits and create a healthy lifestyle.

This, of course, is very pleasant, but I also saw how much people lack simple but reliable information on how to properly build their diet. Actually, this prompted me to write a new book.

I hope that the recipes from it will become an impetus for the development of your creativity in healthy and tasty nutrition and, together with healthy recipes, more energy will come into your life, your well-being will improve, lightness and joy will appear!

With the book, you will understand that it is quite possible to adhere to the basics of healthy eating and even enjoy such dishes, because they are actually tasty. You can purchase it here .

Sample weekly menu

1. We provide an approximate plan for a weekly diet, which guarantees the loss of kilograms without harm to health.
2. Monday: oatmeal for breakfast, vegetable soup for lunch, cottage cheese casserole for afternoon snack; chicken baked in the oven with boiled potatoes for dinner.
3. Tuesday : omelette with vegetables for breakfast, chicken noodle soup for lunch, afternoon snack - cauliflower (casserole), fish cutlets for dinner.
4. Wednesday: millet porridge for breakfast, fish casserole with buckwheat for lunch, cottage cheese casserole for afternoon snack, lazy cabbage rolls for dinner.
5. Thursday : millet porridge with cottage cheese for breakfast, rice soup with squid for lunch, two apples for an afternoon snack, fish cutlets for dinner.
6. Friday: barley porridge for breakfast, meat with vegetables for lunch, afternoon snack - rice babka with dried apricots, chicken cutlets with buckwheat porridge for dinner.
7. Saturday: 2 soft-boiled eggs, soup with meatballs and spinach for lunch, orange curd cake for afternoon snack, vegetable stew for dinner.
8. Sunday: cheesecakes for breakfast, vegetable soup for lunch, afternoon snack - nuts and kefir, stuffed zucchini - dinner.
9. ***
10. So we figured out how you can gradually get rid of the hated kilograms without starving and eating a varied and tasty diet.
11. That's all for today, I say goodbye to you and see you again on the blog pages.

Don't forget to subscribe, share the article and leave your comments. All this is very important to me!

Ekaterina Kalmykova was with you,

bye bye

Source:

Do you want to not just lose weight, but have an ideal body? Then you're in for some shaping!

For some reason, many people are sure that by losing a couple of dozen extra pounds, they will become much more attractive and beautiful.

But recent sociological studies have proven that a woman’s weight is not a primary condition for creating harmony and love from men.

The shaping system (including fitness exercises), including several technologies for building an ideal body in all respects, allows you not only to lose weight, but to bring a woman’s initial parameters closer to the reference ones.

To develop the parameters of a reference figure, the founder of the shaping method, I.V. Prokhortsev, had to study all 9 types of female body constitution, and then derive the necessary parameters for shaping models. After all, losing an extra 10 kilograms for one type of constitution looks completely different than losing the same kilograms in women of another type.

• That is why Prokhorov recommends testing and computer modeling of the future body before starting classes, and a woman can see herself in the future with her own eyes.
• Moreover, shaping has its own terminology:

• A shaping model is a kind of standard of a female figure (based on its individual parameters), which, through the eyes of men, is an example of female beauty.
• Shaping room – special cozy rooms equipped with the necessary equipment for classes.
• The shaping diet is a strict regimen and diet, selected individually for each type of woman.
• Shaping choreography is an exercise supplemented with plastic and dance movements that develops in a woman the ability to present her body beautifully.

Source: https://nrb2.ru/simptomy/shejping-dieta-menyu-shejping-pitaniya-dlya-pohudeniya-na-nedelyu.html

Healthy products for women

Women should not eat too much protein food, as its excess removes calcium from the body. You need to focus on foods with iron. A woman should consume more vitamins and minerals.

When selecting dishes for women, you should give preference to:

• cereals;
• dairy products;
• lean meat and fish;
• vegetables and fruits;
• greenery;
• legumes

Fitness diet recipes

The fitness diet, the weekly menu for which we have reviewed, will allow you to lose up to 6 kg of excess weight. Fitness food menu for the week is a combination of healthy and tasty dishes. In order for the fitness diet, the menu for one week for which we have reviewed, to become not a test for you, but entertainment, we invite you to prepare delicious and healthy dishes.

An omelette with shrimp will be a nutritious breakfast, after which you will not have an appetite for a long time. The range of products is minimal, but the benefits are colossal. If you don’t have shrimp on hand, then any other seafood products will do; take advantage of the variety of food in supermarkets and markets.

Ingredients:

• 2 eggs;
• 100 ml milk;
• 6 boiled shrimp;
• salt and pepper to taste.

Beat milk and eggs and add spices to them. Pour the mixture into a microwave or oven safe dish and add the shrimp. Bake until done (10-15 minutes).

MORE ABOUT: Weight loss mindset

A smoothie is a crazy vitamin cocktail. Make it from any vegetables and fruits, however, we recommend using berries.

Photo 8. Smoothies can be made from fruits (kiwi, peaches, bananas) or berries (strawberries).

Ingredients:

• 1 banana;
• 100 ml milk;
• a handful of your favorite berries.

Mix the ingredients using a blender. Serve both warm and cold.

Even an ordinary vinaigrette is considered a dietary dish. Use this salad recipe in your fitness menu for weight loss for a week.

Photo 9. Vinaigrette of beets, carrots, cucumbers, peas and sunflower oil.

Ingredients:

• 1 beet;
• 1 carrot;
• 100 gr. legumes;
• 6 tablespoons of green peas;
• 1 pickled cucumber;
• Olive oil to taste.

Boil beets and carrots and cut into cubes. Chop the cucumber into small pieces. Mix the ingredients, add olive oil, pepper and salt to taste.

Economy menu for the week

Economy menu developed for 7 days:

A healthy food menu for a week to normalize the gastrointestinal tract

For ailments with the gastrointestinal tract, you need to adhere to a diet. The amount of spicy, salty and fatty foods should be reduced. Dishes should be cooked either steamed or baked.

Proper nutrition is the first step towards good health, strong immunity and a slim figure.

The weekly diet includes many delicious dishes and healthy foods. You just need to create a menu from a list of healthy foods and dishes, and try to stick to it, consuming the required amount of liquid per day.

Example of a menu for those involved in sports, recommendations and nutritional features

The Power line from Grow Food is a ready-made solution for those who work out in the gym and build mass

If you decide to change and become the way you see yourself in your dreams, you will have to try. An integrated approach is needed: training without a diet will not help, just like proper nutrition without sports. Let’s briefly look at the most popular areas of “body building”.

Basic recommendations

• You need to eat in small portions, at least 5 meals a day.
• Before 16:00, 60% of the daily ration should be eaten.
• The last meal should be made of protein to give the body amino acids for recovery during sleep.
• The diet should have enough fiber: bran, vegetables.
• It is preferable to cook and steam foods, avoid frying and smoking.
• Eating should be done 2 hours before the start of training.
• If the workout is in the morning, then before it you need to have something light for breakfast: banana, smoothie, cottage cheese with berries.
• If you workout at lunchtime, then you need to eat protein foods, fresh vegetables or complex carbohydrates after sports.
• In the evening after training, you should not go to bed hungry. For dinner there can be fish, cottage cheese, kefir, tofu.

It all depends on the goal

Since we all strive for different results, it would be logical to use different types of nutrition, different menus, different calorie levels and different distribution of dietary fat throughout the day. It seems complicated at the moment, but let's just break down all these points into goals.

For those who want to lose weight

You will not only have to work hard in the gym, choosing the optimal program for weight loss, but also limit yourself to your favorite foods.

For a healthy person who previously ate regular food and did not control his diet, a menu with a total calorie content of 1400 calories is suitable, which at first will allow you to receive all the necessary substances for comfortable and effective training.

It all depends on your initial average caloric intake and intensity of physical activity. There is an easy way to choose the right number: count the calorie content of your diet for 4–7 days; Don't limit yourself, but don't overeat either. Then calculate your average daily calorie intake. If it's well over 1,400 calories a day, then start there.

Drink more water. Your body will lose fat, and with it remove harmful substances. Help him, speed up his metabolism and at the same time restore the water-salt balance after training.

Speaking of the menu, we recommend preparing food for the whole day in advance, this will allow you to control its main meals and snacks in terms of calorie content, time, and portion size.

Stick to a varied diet, proper nutrition should not get boring, and food should stimulate appetite

Sample menu for losing weight (1200 calories):

• Breakfast: oatmeal with berries. 50–70 grams of dry cereal, 50–100 grams of any berries, water or milk.
• Second breakfast: charlotte with pear (100–150 grams) or any 2–3 fruits, except bananas.
• Lunch: pilaf with chicken (250–300 grams), fresh vegetable salad (150–200 grams).
• Afternoon snack: fresh vegetable salad (150–200 grams) or julienne with a minimum of sauce.
• Dinner: chicken cutlets (200 grams) with fresh vegetables, vegetable salad (100–150 grams), egg pancake with chicken or 200 grams of fish.

According to a study by The New England Journal of Medicine, when caloric intake is reduced, it does not matter how the dietary fat is distributed within the diet and during the day, weight loss will still occur. But if you eat food containing a lot of carbohydrates and fats, neglecting proteins, you will not be able to quickly get in shape.

For those who model their figure

Maintaining an athletic figure allows you to have the correct ratio of fats, proteins and carbohydrates in your daily diet.

You will need more protein and proper distribution of other nutrients your body needs throughout the day. Protein products should predominate in your diet; add no more than 0.5–1 grams of fat per kilogram of your weight. Carbohydrates are calculated using the residual principle (1 gram of carbohydrates = 4 calories) to obtain the required calorie content.

The average calorie content for modeling an already slim body and giving it shape is 1800–2000 calories, depending on gender, lifestyle, and age.

Sample menu for training (2000 calories):

• Breakfast: baked goods with a sufficient amount of carbohydrates (pancakes, pancakes, cheesecakes) and an omelet with cheese or scrambled eggs and oat pancakes.
• Second breakfast: easily digestible proteins (chicken, fish, seafood) with cereals (buckwheat, rice, pearl barley) and herbs. Fresh salad or fruit.
• Lunch: Chicken Kiev and potato muffins or burrito with yogurt sauce, turkey/chicken and vegetables.
• Afternoon snack: teriyaki chicken with udon or buckwheat with mushrooms and chicken cutlet.
• Dinner: cheesecakes with banana and nuts or cottage cheese casserole with candied fruits.

Remember that you need to monitor the amount of protein - at least 1.5-2.5 grams per kilogram of weight, but do not exceed 3 grams. Choose low-fat sources of protein: chicken breast, fish, cottage cheese, egg whites, beef.

The menu of a training athlete must be consistent with the BZHU, Grow Food helps with this

For those who are gaining weight

You need to create a calorie surplus by increasing the carbohydrate component of your diet.

The standard proportion of BJU in this case is: carbohydrates – 50–60%, proteins – 20–30%, fats – 10–20%, but it may be different, as it greatly depends on individual characteristics, so it is better to consult with a specialist and trainer, to optimally match your diet and training intensity. The total caloric content of the diet is from 2500 calories.

Those who work for weight should choose complex carbohydrates and try to eliminate fast food, baked goods and other potentially harmful foods from their diet.

Sample menu for training (2500 calories):

• Breakfast: oatmeal pancakes with apple and egg sandwich with cheese or sesame pancakes and rice porridge with berries.
• Second breakfast: wok with chicken or burrito with Caesar sauce.
• Lunch: Udon or soba noodles and chicken in teriyaki sauce or chicken pancakes and mashed potatoes with gravy.
• Afternoon snack: lazy dumplings or cottage cheese casserole with fruit.
• Dinner: cheesecakes with bananas and nuts or beef and chicken meatballs with perlotto.
• Before going to bed, it is better to drink a berry drink or fruit drink to replenish the water-salt balance.

The recommendations presented will help you navigate the variety of PP diets and tell you how to create a menu. If you work out in the gym, then you will want to eat delicious food, including to reward yourself for your efforts, and Grow Food delivery will help you do this not only tasty, but also healthy.

Our menus include burritos, burgers, pancakes, casseroles, even desserts. And you don’t have to calculate your calorie intake yourself, we’ve already done it for you.

Proper nutrition should not only be healthy, but also tasty. The Grow Food menu also includes desserts that you can reward yourself with without harming your figure.

Source: https://growfood.pro/blog/pravilnoe-pitanie/kak-pravil-no-sochetat-pitanie-i-trenirovki/