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Women's diet for weight loss

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-15

All articles by the author ➤

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 31% | 12% | 57%

Practically all of my patients, after receiving guidance on nutrition, necessary physical activity, and overall lifestyle changes, first feel anxious. While it is clear what can and cannot be eaten, the question remains: how to create their own menu? What to eat for breakfast, lunch, dinner, and what to snack on?

Of course, each individual will have their own menu based on their tastes, daily routine, financial means, etc. My role as a dietitian is to help the patient gradually find a balance between their usual diet and a new one that will assist in losing weight and maintaining their figure in the future. For each patient, I calculate a personalized nutrition plan and physical activity, taking into account all their anthropometric data (height, weight), age, level of physical activity, gender, any existing health conditions, and food preferences. To start, however, you can use an averaged diet for orientation.

I have created a diet in the form of a calculator so that you can choose any option for breakfast, lunch, dinner, or snack. For this, you need to enter your parameters, type of activity, and level of physical activity, and the calculator will calculate how much of each product and dish you require on average. Each meal has been fully calculated for macronutrients and calories. In the menu, nearly every dish has alternatives that you can use to replace any dish at your discretion.

This way, you can build an approximate nutrition plan for yourself. Please note that all food items are considered in their ready-to-eat form. For example, 100 g of rice means exactly 100 g of cooked rice, and so on.

Don’t forget to drink clean water throughout the day, averaging about 1.5 liters.

1. You can supplement your diet with fat-free sweets (marshmallows, marmalade, pastila, dried fruits) up to a total of 200 kcal per day.

2. If necessary, you can add any products to the specified meals. However, you should not exceed the allowable daily amount of kcal and fats.

3. As you can see, to lose weight, you do not need to starve. On the contrary, the more diverse your menu is during your weight loss process, the quicker you will adapt to the new lifestyle, and the faster the excess pounds will disappear.

I hope, dear women, that my article will help you create your nutrition plan for weight loss to the desired level. Enjoy your weight loss journey!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Oatmeal porridge with butter
    2.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats2 gr (little)
    Carbohydrates25 gr (lots)
    Caloric content132 kcal (average)
    Analogues:
    Oatmeal porridge with 2.5% milk without sugar
    Oatmeal porridge with 5 g of vegetable oil without sugar
    Oatmeal porridge with butter or milk and the sugar substitute «Fit Parade»
    Millet porridge with butter
    Wheat porridge with butter
    Pearl barley porridge with butter
    Barley porridge with butter
  2. Black tea without sugar
    3.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»
  3. Marshmallows
    4.  
     
    Composition per 100 grams
    Proteins1.2 gr (little)
    Fats0 gr
    Carbohydrates78 gr (very much)
    Caloric content317 kcal (high)
    Analogues:
    Marmalade
    Fruit pastila
    Rahat-lukum
    Homemade marshmallows
    Fruit jelly

First snack

  1. Kefir 1% fat content
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota
  2. Apples
    3.  
     
    Composition per 100 grams
    Proteins0.4 gr (little)
    Fats0 gr
    Carbohydrates11.2 gr (average)
    Caloric content46 kcal (low)
    Analogues:
    Plums
    Peaches
    Apricots
    Pear
    Pineapple
    Gooseberry

Lunch

  1. Fatty fish poached in soy sauce without oil
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Steamed salmon with soy sauce and spices
    Steamed trout with herbs and ginger
  2. Boiled brown rice without oil
    3.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats0.5 gr (little)
    Carbohydrates23 gr (lots)
    Caloric content109 kcal (low)
    Analogues:
    Wild rice without oil
    Marbled rice without oil
    White rice without oil
  3. Green tea without sugar
    4.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Black tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second snack

  1. Fat-free cottage cheese
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats1 gr (little)
    Carbohydrates3.3 gr (little)
    Caloric content94 kcal (low)
    Analogues:
    Fat-free soft cottage cheese
  2. Rye crispbreads
    3.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats2 gr (little)
    Carbohydrates66 gr (very much)
    Caloric content320 kcal (high)
    Analogues:
    Whole grain crispbreads
    Rice crispbreads
    Buckwheat crispbreads
    Air crispbreads
  3. Orange
    4.  
     
    Composition per 100 grams
    Proteins0.8 gr (little)
    Fats0 gr
    Carbohydrates8.5 gr (little)
    Caloric content37 kcal (low)
    Analogues:
    Mandarin
    Plum
    Grapefruit
    Pineapple
    Berries

Dinner

  1. Baked chicken breast with vegetables
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats3 gr (little)
    Carbohydrates4 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Baked chicken casserole with broccoli
    Chicken rolls with cottage cheese and cheese filling
    Braised turkey with vegetables
  2. Cucumber, tomato, and herb salad with lemon juice
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  3. Green tea with milk without sugar
    4.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates2.4 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Black tea with milk without sugarbr> Coffee with milk without sugar
    Chicory with milk without sugar
    Fruit tea with milk without sugar
    All the same with the substitute «Fit Parade»
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