with 1 chopped sweet pepper and 1 zucchini, minced garlic clove, sage and rosemary leaves.
Serve with 3 tablespoons of boiled green lentils; sprinkle with vinegar.
Day 3-й
Dinner:
mix boiled potatoes (young - in season) with lettuce, boiled egg, bean or cereal sprouts (any, for example, wheat), pour dressing from 1 tablespoon of natural peanut butter and 1 tablespoon of ready-made French dressing.
Dinner:
1 large baked potato, served with either 3 tablespoons of ready-made cheese sauce and 1 tablespoon of grated parmesan, or with 3 tablespoons of fat-free pureed cottage cheese with herbs and garlic; green vegetable salad. For example, cabbage and cucumber; cabbage and peas; cucumber and Bulgarian green pepper.
Day 4-й
Dinner:
a large bowl of soup (such as broccoli) topped with 1 tablespoon cheddar or parmesan cheese 50 g of white bread; 1 orange.
Dinner:
1 fish (medium size), fried and served with toasted almonds and green beans.
Day 5-й
Dinner:
50 g of bread with bran;
40 g brie cheese (camembert) with a large portion of leaf lettuce, drizzle with oil-free dressing.
Dinner:
Coat a small piece of lean meat with olive oil and bake in the oven until tender, serve with boiled lentils or a small bowl of brown rice.

Day 6-й
Dinner:
1 serving of boiled wheat groats; serve with a salad of tomato, chopped parsley, large chopped onion; dress the salad with 1 tablespoon of a mixture of olive oil and lemon juice, sprinkle with chopped boiled egg on top.
Dinner:
[2] small chops from any lean meat, roast on a baking sheet with 2 chopped red peppers, 1 red onion, in 2 teaspoons of seasoned olive oil (about 40 minutes or until tender).
Serve the chops with 2 tablespoons of brown rice mixed with half of the red pepper mixture.
Day 7-й
Dinner:
toast 50 g of white bread (in a toaster or oven), serve with 50 g of bean puree and pepper and onion left over from the evening, seasoned with 1 teaspoon of balsamic vinegar and basil leaves, spices.
Dinner:
bake 100 g salmon fillet (can be fried), serve with 2 new potatoes, pesto sauce (1 tablespoon) or any fish sauce with green vegetables.

healthy diet

This diet is good because it is very well balanced in composition. Your body receives all the necessary nutritional components: 20% proteins, 55% carbohydrates and 25% fats (of which 5% are saturated), as well as 18% fiber. healthy diet помогает не только снизить вес, но и поддерживать его на том уровне, который вам необходим. The menu below is compiled as an example of a weight loss diet. Using the food nutrition tables, you can independently create a menu for the next weeks.
The calorie content of products is 1500 kcal per day, which is approximately equal to the average metabolic rate in the body, so for many people the transition to a healthy diet causes weight loss only due to the fact that they stop overeating. In addition, following this diet is tasty and healthy.
While on a diet, drink up to two liters of fluid daily. Water, various types of tea (green or black), herbal teas can be drunk in unlimited quantities, coffee - 3-4 cups per day, not including it in the amount of liquid drunk. The amount of skimmed milk should be 300 ml per day, but no more. You can have unlimited amounts of leafy vegetables, fresh herbs, lemon juice, and apple cider vinegar. Large portions of vegetables will be a good help.
If 1500 calories seems too much for someone to lose weight, just reduce the portions. Conversely, if that number of calories is not enough to maintain a stable weight, increase portions by 15%.
Do the same if you are losing weight with a diet of 1700 kcal, and not 1500. Alternatively, you can add any dish with a calorie content of 200 kcal, having previously calculated it according to the table. For example, baked potatoes: 225 g - 190 kcal.

sample menu

The first day
Breakfast:
125 g of natural low-fat bio-yogurt with mandarin divided into slices;
1 tablespoon (without a slide) pumpkin seeds;
15 g of oatmeal and 50 g of chopped dried apricots.
Snack:
1 small banana
Dinner:
1 grain pita or a slice of bran bread;
100 g fresh grilled tuna;
1 coarsely chopped tomato and leaf lettuce dressed with 1 tablespoon olive oil; Apple.
Snack:
1 tablespoon of sunflower seeds.
Dinner:
60 g (dry weight) grain pasta with sliced ​​zucchini and green pepper dressing, cooked until tender with 4 tablespoons of tomato sauce, plus 1 tablespoon of grated Parmesan;
1 glass of dry wine or fruit juice;
100 g soft ice cream.
Remember to drink plenty of fluids.
Second day
Breakfast:
50 g muesli with 1 kiwi, 1 tablespoon flaxseed and 3 tablespoons skim milk.
Snack:
1 Apple.
Dinner:
550 ml of ready-made vegetable soup with beans and a slice of grain bread;
1 cup fat-free fruit curd.
Snack: 1 столовая ложка тыквенных семечек.
Dinner:
100 g of lean pork fillet cut into slices and fry in 1.5 teaspoons of sesame oil with 250 g of assorted vegetables for frying (carrots, broccoli, onions, etc.);
for garnish - 40 g (dry weight) grain egg vermicelli;
25 g dark bitter chocolate.
Day Three
Breakfast:
1 medium bowl of oatmeal (cooked with water and skimmed milk), drizzle with a little milk with 1 tbsp runny honey and 1 a tablespoon of flaxseed.
Snack:
1 orange, 20 g dried apricots.
Dinner:
45 g (dry weight) curly noodles, boiled and tossed with 50 g crumbled feta, chopped cucumber, green onion, 1 tablespoon pesto and basil leaves.
Snack:
1 слива, 1 tablespoon of sunflower seeds.
Dinner:
200 g cod fillet, cooked without fat (baked or boiled);
sauce of 7 g of butter, heated to a golden color, capers and a small amount of vinegar (white wine or balsamic), mix vinegar and capers with melted butter; for garnish - broccoli and 200 g of young potatoes;
1 glass of dry wine or juice;
1 small banana
Day four
Breakfast:
a slice of whole grain bread (30 g) spread with 1 teaspoon of low-fat margarine and 1 tablespoon of low-sugar marmalade;
1 cup (125 g) low-fat bio-yogurt, add a teaspoon each of liquid honey and sunflower seeds.
Snack:
1 apple, 20 g almonds.
Dinner:
515 ml vegetable soup;
1 rye bread;
25 g brie cheese;
1 small banana
Snack:
1 pear.
Dinner:
1 skinless chicken breast (spread with a mixture of low-fat yogurt and curry and bake until tender); for a side dish - 50 g (dry weight) of boiled basmati rice and a salad of greens and dark green vegetables; salad of sliced ​​cucumber and bio-yogurt;
1 glass of wine or fruit juice
Day five
Breakfast:
50 g of muesli with the addition of chopped dried apricots (20 g), a tablespoon of flaxseed and orange (divided into slices) plus 3 tablespoons of skimmed milk.
Snack:
1 Apple.
Dinner:
1 hard-boiled egg and 30 g of ham between two slices of grain bread, spread with low-fat mayonnaise with any salad vegetables; salad of tomatoes, cucumbers, onions and herbs; 1 cup diet fruit curd.
Snack:
1 medium banana.
Dinner:
1 large potato (250 g), baked and poured over 100 g of ready-made sauce, topped with 1 tablespoon of grated parmesan;
150 g of curdled milk with 1 tablespoon of honey.
Day sixth
Breakfast:
Mix 80 g of a mixture of dried fruits (pour boiling water, insist under the lid for 1 hour) mixed with 100 g of low-fat bio-yogurt sprinkled with 1 tablespoon of muesli.
Snack:
Spread 1 rye bread with 1 teaspoon of honey or jam.
Dinner:
85 g mackerel fillet (canned, weight is given without liquid) under 1 tablespoon a spoonful of mustard and mayonnaise sauce;
a large portion of a salad of leafy vegetables, herbs, tomatoes, cucumbers, seasoned with any dressing without oil;
1 grain bun;
1 mandarin or nectarine.
Snack:
1 small banana
Dinner:
100 g of beef fillet, cut into cubes, fry 50 g of tomatoes, champignons and herbs in an incomplete tablespoon of olive oil; mix with a side dish of 50 g (dry weight) boiled noodles;
1 glass of wine (dry white or red) or fruit juice.
Day седьмой
Breakfast:
half a grapefruit (pink); 1 medium bowl of oatmeal, boiled in water, drizzled with skimmed milk, topped with 1 tablespoon runny honey, skimmed milk, and sprinkled with 1 teaspoon flaxseed.
Snack:
1 kiwi.
Dinner:
40 g (dry weight) boiled basmati rice with cold boiled chicken fillet (100 g);
Cut 1 small orange into wedges, combine with a sliced ​​cucumber and 1/2 tablespoon of pine nuts, season with fat-free French dressing.
Snack:
Spread 2 rye bread with honey or jam.
Dinner:
100 g salmon fillet (grilled), poured with a mixture of 1 minced garlic clove, cilantro, 1.5 teaspoons of olive oil and a pinch of sea salt; for a side dish - 200 g of boiled potatoes mixed with herbs and 1 dessert spoon of olive oil, a portion of peas and a portion of spinach;
1 glass of dry wine or fruit juice.

Vegetarian diet

If you want to try a vegetarian method of losing weight, I suggest you a diet that involves the rejection of meat and fish. It is more limited than those diets where all food groups are consumed.
If you want to follow a diet without meat, fish or poultry, then your body will not have enough B vitamins, iron, selenium and zinc, which are part of these products. If you completely refuse dairy products (cheese, eggs), then this can lead to a lack of calcium and protein.
To replace the nutrients found in meat, fish, and poultry, I advise you to eat plenty of dark green leafy salads and vegetables, legumes, nuts and seeds, brown grains, dried peaches and dried apricots. All of these products contain iron, selenium and B vitamins.
Sources of calcium and protein are the following foods: poppy seeds, sesame seeds, tofu, fortified soy milk, almonds, soybeans, figs, beans, spinach, brazil nuts, chickpeas, broccoli, leafy greens, cabbage and white bread, legumes, pasta, and whole grains.
If you do not want to be a strict vegetarian, then I advise you to eat fish instead of meat, otherwise you can deprive yourself of very important and essential omega-3 fatty acids. Instead of fish, if desired, use flaxseed, walnuts, peanut or canola oil.
This diet is designed for 1500 kcal per