Weight loss nutrition program online. Balanced diet

Hello, my dear kachata and fitonyashechki! Well, finally, we got to the realization of your wishes, namely, providing everyone with such a service as drawing up training and nutrition programs. How this action will be implemented, and in general, what it is, we will talk in this post.

So, I ask everyone to sit down, let's start.

Service for the preparation of training and nutrition programs. What, why and why?

As you know, on the eve of the New Year, a survey was launched on the resource regarding its development plans for 2015 and identifying visitor wishes. In the course of it, it was revealed that the most requested service from was closer communication with readers through the preparation of an individual PT and nutrition. I will not say that it somehow surprised me, I knew in general terms about your need, because with similar composing questions I was contacted by the project mail. I will tell you even more - practically from the first months of AB's launch, nutrition and training programs were drawn up for you, and completely free of charge and completely for everyone. However, all this was, so to speak, secretly and illegally :) i.e. knew about this only those people who directly addressed the problem directly.

At the moment, I realized that the time has come to "go out" and help as many people as possible who are really focused on the result, and here, in fact, this announcement and the service itself is in front of you. Let's dig a little deeper and consider what it will be like, and we will start with the answers to the questions and some of my observations.

Why did the preparation of the PT and nutrition become paid?

As I said above, before that we (or rather me, again me and Irene :)) were engaged in charity work and made up everything for free. However, I soon noticed a tendency that many workers were negligent (not clothes) about the process of training and maintaining feedback. Yes, imagine that in addition to wasting time on drawing up a personal training program, feedback was maintained with those who applied, both by mail and Skype.

These activities included:

answers on questions;
analysis of work results;
analysis of the execution technique;
other miscellaneous.

However, despite the glowing eyes upon obtaining the coveted PT, the wards quickly faded and disappeared. Those. I literally had to catch them and find out how things were going?

And then I realized my main mistake: it was in the word “free”. People got the program for free without investing anything (no time, no money, no effort), and therefore it is easy for them to lose it, in this case - to merge and score. After all, they say correctly: we value only what the price is paid for. Agree, when you worked in the sweat of your brow, getting your hard-earned money, and then you part with them, then you usually already finish the work you have begun. And all because there is no freebie, a certain price has been paid, which encourages you to do it yourself to the result.

Downloading or getting a free training program is like downloading a paid course from a torrent, it will lie on your hard disk as a dead weight until you delete it from there, and without looking at it and not implementing anything. Due to similar circumstances, now this service has become paid.

Who is this service for?

I will say right away that I get involved with my readers and do not work with everyone. I'm not interested in cutting the loot off you, sticking a training program and forgetting about you forever. I am also not interested in not seeing your results, i.e. when you pay and disappear without an answer and hello. Therefore, if the desire to pump up, lose weight and change your physique is just your momentary whim, then it is better to look for another place to give money. First of all, you need to understand how much you need it yourself, and what you are willing to pay for it (meaning not only the financial side). Therefore, think hard and carefully whether it is worth taking on this business without firm intentions.

I will also say that the young ladies have shown themselves to be more responsible and focused on results, and this is what amazes most of all - she has a child in each hand, washing, diapers, cleaning, a hungry husband, and she still manages to find time to bring yourself into a “tasty” shape. Therefore, yes, working with ladies (especially young mothers) is a priority.

In general, you should use this service if you want to:

gain muscle mass;
lose weight and lose weight;
correct problem areas (remove the belly, sides / buttocks);
focus on the merits of your figure and emphasize them advantageously;
dry out and see the relief of the muscles;
become stronger and more enduring;
just to be in good shape and have a toned body at any age;
train at home without visiting the gym / fitness room.

What is a personalized training and nutrition program?

There is such a saying by Joe Weider (the founding father of bodybuilding): ... the whole content of training in BB and fitness comes down to finding the optimal, purely individual training program. So, this is really so, all of us, humans, are individual in our structure (, anthropomorphism), the degree of joint mobility, metabolism and many other indicators. And all this must be taken into account when drawing up the PT and nutrition.

The service implies taking into account all your characteristics and drawing up a specific training program tailored only for you.

They often write to me by mail - help me compose a PT:

vertical loads on the spine are contraindicated for me;
I have kyphosis of the thoracic region;
I have problems digesting protein;
I have pancreatitis;
I have muscle diastasis after giving birth;
I do other sports, how to combine.
etc.

All this just needs to be taken into account when drawing up a PT, and sometimes, when a person shows his previous training program (drawn up by a coach in a club), then his hair just stands on end from what has been knocked over there. I'd better spend more of my time, but learn about the ward's history of illnesses and health problems. Therefore, the work is carried out jointly and in two directions: you fill out the questionnaire, describe as fully as possible your body characteristics (which fires faster from problem areas, is it easy to gain weight, etc.), I knock it all out, bring up a personal card and draw up a PT, recommendations and explanations.

What all this will be like - you will see in the description of the service itself in a separate post.

Preparation of training and nutrition programs: the price of the issue

Now, perhaps the most important question: how much will all this cost? And here I did not take numbers from the ceiling, but was guided by your feedback and those financial preferences that you indicated (via mail, surveys, etc.). For convenience, I have divided the service into several packages, where each of you can choose the option that suits him the most both in terms of price and volume of received.

So, here are the packages and prices we have at the moment:

PT + consultation by mail. Cost = 1700 R;
Fri + Skype consultation. Cost = 1800 R;
PT + PPit + consultations by mail. Cost = 3400 R;
PT + PPit + skype consultations. Cost = 3500 R;
PT + PPit + mentoring. Cost = 4800 R;
PT + PPit + mentoring + 100% refund. Cost = 6000 R;
Annual Subscription = [Fri + PPit] x 4 , (for the whole year). Cost = 10999 R.

Note:
Conditions 100% refund: no (zero) result in case of following the prepared PT / meal plan during 2,5-3 months.

As you can see, there are quite a few options to choose from, and everyone will find something suitable for themselves. According to statistics, the most popular packages are 3 and 5 , because there you get both the training program + nutrition, and the answers to the questions that arise.

And then we work together, i.e. You receive the program, start running it in, then report back by sending your training diary (compiled by me) with notes to me. Together we draw conclusions and decide what and how to change / correct / improve / correct. A certain time passes ( 2-4 months), and we evaluate the result (anthropometry, changes in body composition) from adherence to the training program and nutrition plan. Then you decide. if you want to work further or the current results are quite satisfactory for you, and there is nothing more to wish for. In other words, active and constant work is being carried out from two sides: no one forgets about you, if you yourself do not fall out or merge.

Well, actually, such a service is awaiting us very soon. There will be another clear and short post with order forms, so we sit and wait in anticipation :).

Afterword

Now your training and nutritional life is simply obliged to qualitatively change - in the actions you take, there will be more meaningfulness, all questions will be answered, and the results will begin to come noticeably faster. That's all for this, we are getting ready to work to change ourselves!

PS. There are still questions, misunderstandings and other miscellaneous, write in the comments!

With respect and gratitude, Dmitry Protasov.

A food diary is a key tool for determining the cause of excess weight, objectively assessing your diet, bringing it back to normal and forming healthy habits. Keeping a diary allows you to monitor the process of losing weight from start to finish.

Key features:

Calculation of calories, proteins, fats, carbohydrates, vitamins, minerals and other nutrients by meals and per day.
The most complete database of products and dishes, including about 9000 items with a detailed chemical composition.
Individual food diaries for each family member.
Adding your own products and recipes taking into account the culinary treatment.
Search among the leading products - the most useful products with the maximum content of vitamins and minerals.

Charts and graphs

Graphs and diagrams will show how your menu complies with the norms healthy eating as well as your goal. For weight loss, stick to a calorie target and ensure that you are getting the nutrients you need in your diet.

Key features:

A safe corridor of calories and norms of proteins, fats and carbohydrates for weight loss.
Individual daily allowances for vitamins and minerals.
Energy balance for the day and for the period.
The percentage of protein, fat and carbohydrates per day and by meals.
What foods are sources of certain nutrients.
Revealing the true deficiency in individual nutrients over a long period.

Recipe calculator

The My Healthy Diet app will help you do just that. Create your own base of delicious and healthy dishes and add them to your diet.

Key features:

Choice of different types of culinary processing: boiling, frying, stewing, baking and others.
Calculation of the full chemical composition the finished dish, taking into account the loss of mass and nutrients during heat treatment.
Determining the rating of a recipe, that is, its usefulness.
Publishing the recipe in the site community.

Workout diary

The training diary will allow you to create your own training plan and keep a record of all the exercises performed according to various parameters.

With the help of a diary, you will be able to track the dynamics of loads, regularity, and also assess the increase in strength.

In addition, you will find out how many calories you burned during your workout.

Key features:

The most complete base of exercises with energy consumption.
Individual training diary for each family member.
Create your own exercises.
Keeping track of time, sets, number of repetitions, apparatus weight and other parameters for exercises.

Weight control and anthropometric indicators

Regular weight control is as much a healthy hygiene procedure as brushing your teeth. Such control is especially relevant in the process of losing weight. Using the scale, measuring tape and the My Healthy Diet app, keep track of and measure your progress and your nearness to your goal.

The application allows you to keep track of 16 basic anthropometric indicators, such as: weight, chest, waist, hips and others. Customize your list by choosing those indicators that are important to monitor for you.

Subscription options

	LIGHTWEIGHT	SOCIAL	FULL
Food diary
Calories, Proteins, Fats and Carbs Calculator
Vitamins and Minerals Calculator
Create your own recipes and products
Accounting for culinary processing
Balanced Menu Assistant
Favorites, product leaders, product filter
Report "Nutrient balance of the diet" *
Report "Rating of rations by day" *
"Energy balance by day" report *
Workout diary
Extensive base of strength and cardio exercises
Creating your own exercises
Time tracking
Accounting for weight, number of approaches and other parameters
Energy consumption calculation
Reports for each exercise and summary report *
Add to favorites
Weight and measurements
Publishing nutrition and exercise diaries
Keeping diaries for the whole family
Meal planner
* in the social version, the reporting period is limited	IS FREE	IS FREE

In just a week you can lose up to 3 kilograms, and in a month - 10. And this is a very real figure. There is nothing wrong with trying to lose weight and create the figure of your dreams. However, one should act within the reasonable limits. Many of the fairer sex resort to And this is a violation of all dietary rules. In addition, such activities can greatly harm your health. A nutritional and exercise program for weight loss will allow you to remove extra pounds and improve your health.

Basic rule

Over the years, nutritionists have created all kinds of diets to help those who are obese. At the same time, unknown properties of products that we consume almost daily are revealed. They let you burn not necessary for the body calories. However, there is a basic principle of healthy eating and dieting. If you wish, you can reach almost any desired mark on the scales. But this should be done only by increasing daily physical activity and getting rid of bad habits. Only in this case will the diet program for weight loss for a month help you.

Step one: getting rid of bad habits

A similar nutritional program for weight loss is suitable for women and men. However, many do not manage to get rid of unnecessary pounds within a month. This happens as a result of the fact that a person is simply unable to get rid of some habits. These include:

Basis of the diet

The nutritional program for weight loss is based on certain rules. And the most important thing is a balanced diet, consisting only of those products that will be useful for a person struggling with excess weight. This list includes:

Cooked or fresh vegetables. The exception in this case is potatoes.
Freshly squeezed juices and fruits. However, it is worth giving up grapes and bananas.
Boiled chicken eggs.
Cheese, cottage cheese and kefir. Preferably not very greasy.
All kinds of cereals.
Whole wheat bread.

What should be discarded

For a weight loss nutrition program to work, you must skip a certain number of foods. This list includes:

Moving more

What else does a weight loss nutrition program need to get started? You should seek help from a good instructor. He will be able to compose a set of exercises that will increase the load on problem areas. This will be a good addition to a balanced diet.

Of course, not everyone can quickly sign up for a fitness club and spend a few hours a week. But you can refuse the elevator. In addition, several stops before work can be walked. In addition, it is worth doing exercises in the morning, and jumping rope in the evening. Such activities will allow you to get rid of 600 calories daily.

Sample menu

In order for the nutritional program for weight loss to give a positive result, it is necessary to draw up an approximate diet and adhere to it throughout the month. Here's a sample menu.

Monday

Tuesday

Breakfast: 150 grams of cottage cheese and 100 ml of kefir.
Second breakfast: ½ grapefruit or apple.
Lunch: vegetable soup, 150 grams of pea puree without oil.
Afternoon snack: a glass of kefir.
Dinner: green salad, vegetables, 200 grams of baked fish.

Wednesday

Breakfast: 3 tbsp. l. a mixture of cereal flakes, 200 ml of milk and an apple.
Second breakfast: ginger tea, 2 loaves, 20 grams of cheese.
Lunch: pea soup, two eggs.
Afternoon snack: a glass of kefir.
Dinner: 150 grams of cottage cheese, ½ glass of kefir and ½ grapefruit.

Thursday

Friday

Breakfast: muesli with almond crumbs, flax seeds and sesame seeds, an apple, a glass of kefir.
Second breakfast: ginger and lemon tea, 25 grams of cheese or feta cheese.
Lunch: vegetable and lentil soup.
Snack: Dried fruits such as prunes, dried apricots or raisins. All 30 grams.
Dinner: 200 grams of oven-baked fish, vegetable salad with celery root and kefir.

Saturday and Sunday

Breakfast, lunch and dinner: buckwheat porridge without oil and salt - up to 250 grams, a glass of kefir.
Afternoon snack and second breakfast: two plums or one apple each.

On Sunday, you can repeat the monday diet. Of course, if it passed painlessly for you. If not, then you can take the menu of any day. You can eat in this way throughout the month.

Contraindication

In fact, a weight loss nutrition program for women and men is the first step towards healthy way life. However, those who seek to lose weight quickly should not forget that any sharp restrictions in the diet and an increase in physical activity can adversely affect health. Everything should be done gradually. Any diets are primarily contraindicated for those who have problems with the digestive tract. Such people need to carefully make changes to their diet.

A sharp increase in physical activity is dangerous for those who have diseases of the cardiovascular system, as well as the musculoskeletal system. As for emergency weight loss, it is contraindicated in adolescents, lactating and pregnant women.

Have you decided to lose weight and don't know where to start? First of all, make yourself a step-by-step program that you will follow. It will help discipline yourself and systematically move towards the end result.

If you want to get serious about your diet and achieve positive results in losing excess weight, then organize food for a month for weight loss in a way that makes you comfortable. Do not look too far, set a specific goal for yourself - to lose weight in a month by a certain number of kilograms.

First of all, the psychological attitude is important. Think positively - you can do anything and everything will work out. Make it a rule not to get upset if a breakdown occurs. No need to scold yourself, tell yourself: "nothing terrible happened, tomorrow I will continue to lose weight according to my program." Only then will you be successful.

If there are diseases of the gastrointestinal tract, then a doctor's consultation is required. Do not switch to a new power system abruptly, do it gradually. The body perceives radical changes in the way of life as stress and inhibits the process of losing weight. When drawing up a nutritional program for a month for weight loss, take into account age, your level of physical fitness, and lifestyle.

Mandatory rules and principles in a weight loss program for a month

In order for the program to work, be sure to observe the immutable rules for losing weight:

we refuse alcohol, pickles, smoked products, sweets, hot spices;
we introduce daily physical activity;
we drink enough clean water;
we exclude foods with a high calorie content;
we make food varied;
eat more vegetables and fruits

Starting to eat in a new way, make it a rule to have breakfast an hour after waking up - let the body wake up. Have dinner 3-4 hours before bedtime - do not leave the sleeping body to digest food.

How to draw up a healthy diet for weight loss for a month yourself

In order to do this, you need to know how much energy the body spends per day, to know the composition of the foods used. To calculate energy costs, use a special program installed on your smartphone. It will allow you to do this most accurately. If this is not possible, then specially compiled tables of approximate calculations will help.

Calorie consumption table according to professional activity

In the diet proper nutrition for weight loss for a month, the following products must be included:

Meat- beef and chicken. When drawing up the menu, keep in mind that the breast is taken from the chicken, and only boiled beef is suitable.
Vegetables should form the basis of food and be consumed as a separate product and in combination with meat.
Cereals and soybeans... From cereals, cereals are cooked in skim milk or in water. Soy does not contain fats and is practically not absorbed by the body. That is why it is so important to deceive oneself. When consumed, appetite decreases, and calories are not supplied.
Eggs- they are important for saturation of the body with protein. You can boil them or make an omelet.
Milk only with the lowest fat percentage.

The main principle in drawing up the correct nutrition for a month for weight loss is to adhere to the rule: "the consumption of calories per day should be more than their intake." The data taken from the tables can be used to draw up a weight loss program.

Their only drawback is that there is no accounting for calorie consumption in accordance with body type. For calculation use approximate method:

with a normal physique per 1 kg of weight, 25 kcal is consumed during the day;
with 1 degree of obesity - 20 kcal;
at the 2nd degree of obesity - 17 kcal;
with 3 degrees of obesity - 15 kcal

Competently drafted nutritional program for weight loss for a month will be the key to a slimmer body and improved health.

Approximate recipes for proper nutrition for weight loss, calculated for a month.

It is quite possible to lose weight within a month if you adhere to the rules of a healthy diet. In order to have an idea of what dishes to cook, we give an approximate list of menus:

1 Week

breakfast: Oatmeal porridge with dried fruits, 1.5 cups milk, apple;
lunch: Vegetable salad drizzled with lemon juice and vegetable oil, coarse flour sandwich with chicken and low-fat cheese, 1 fruit;
dinner: Baked fish, vegetable salad;

2 week

breakfast: 2 coarsely ground toast, boiled egg, 25 g of cheese, 1 fruit;
lunch: Salad with chicken, cherry, honey and mustard dressing, 1 fruit;
dinner: Boiled chicken breast, baked vegetables with spices, 1 tomato;

3 week

breakfast: 150 g of cottage cheese with the addition of honey, a handful of nuts, a glass of natural juice;
lunch: Vegetable soup with chicken. Tomato salad with green lettuce, olive oil;
dinner: steak, fresh vegetables, baked apple;

4 week

breakfast: omelet, 1 tomato, 25 g of cheese, baked apple;
lunch: Baked pumpkin salad with cheese or feta cheese, spinach, sprinkled with vegetable oil and lemon juice, 2 loaves of rye flour, 1 fruit;
dinner: Baked beets, 3 loaves of hard low-fat cheese, 10 olives;

Following the presented recipes for proper nutrition for weight loss for a month, you can lose about 3 kg of weight in the first month. This is a good indicator, losing weight quickly is harmful to the body. When switching to a new food system and adding a lot of vegetables to the diet, do not forget to follow the rule - the portion eaten should not be more than 150 g. Otherwise, all efforts will be in vain.

Your monthly nutritional plan for weight loss will definitely give a result... If within a month you feel that your mood is deteriorating and nothing pleases, then include in your diet more dairy products, which contain amino acids necessary for the synthesis of the hormone of good mood.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

19 Mar 2016 Nov.

Content

Waist reduction and loss extra pounds can be achieved without exhausting diets. To do this, you need to create a balanced diet program and follow it for several weeks, maintaining the level of physical activity.

The principles of effective weight loss

Weight loss meal plans are based on a number of key principles. How to gradually, without harm to health, get rid of extra pounds:

Fractional food in small portions - 5-6 times a day, every 3-4 hours, serving size no more than 150-200 g.
Compliance with the drinking regime (to restore a healthy water and salt balance in the body) - at least 30 ml of liquid per kilogram of body weight per day, preferably plain still water.
Complete rejection of harmful "empty" high-calorie foods - sweet soda, fast food, etc.
Restricting the daily caloric intake of the diet (depending on the individual characteristics of the organism, the level of physical activity, gender and age of losing weight, the total number of calories is reduced to 1200-1500 kcal).
Compliance with the B / W / U ratio (proteins / fats / carbohydrates) 45-50% / 25-30% / 20%.

Drawing up a nutrition program begins with a list of basic, partially excluded and prohibited foods and dishes. Their list is presented in the table:

Allowed	Forbidden
Vegetables (excluding potatoes)	Wheat flour products
Fruit (excluding bananas and grapes)	Canned, pickled, salted, smoked foods, fried foods
Cereals	Sweet soda
Fermented milk products of low fat content	Sauces
Cheese (in limited quantities)	Sweets
Legumes	Spices
Eggs (especially quail eggs)	Salt
Whole wheat bread	Butter and animal fat
Dried fruits (in limited quantities)	Alcohol
Freshly squeezed juices, green tea, sugar-free coffee	Fatty meat and fish

Slimming plan for a month

The menu of proper nutrition for weight loss for a month is made up of permitted and partially permitted products. At the same time, morning meals (breakfast and the first snack) should be the most nutritious, include fiber with carbohydrates and most of the fat (for example, a slice of cheese).

For lunch, it is advisable to eat liquid food (soups based on low-fat meat or vegetable broths), in subsequent snacks - fruits, vegetables, fruit drinks and fruit drinks. It is advisable to plan dinner no later than 6-7 pm (depending on the time of going to bed), and at the last snack, drink a glass of kefir or yogurt.

Sample menu

The dietary food ration is made up for a specific period (for example, for a month). After its completion, the weight loss nutrition program for a week can be adjusted depending on the results.

One day a week (better - a day off), can be made unloading (1 liter of kefir, divided into 4-5 servings, carrot salad).

An example of a dietary meal program for one week:

Day of week	Breakfast	Lunch	Dinner	Afternoon snack	Dinner	Snack
Monday Wednesday	Oatmeal with dried fruits (150 g), a glass of yogurt, half a grapefruit	Curd casserole (100 g) (without sour cream or jam), coffee, a piece of cheese (15 g)	Pea soup (150 g), vitamin salad	Two whole grain crisps, a glass of orange juice	Chicken breast baked with cauliflower (200 g)	A glass of kefir or an apple
Tuesday Thursday	Soft-boiled chicken egg, fruit salad (100 g)	Glass of green tea, apple, whole grain bread	Diet pumpkin puree soup (no added cream or butter), vegetable salad	Pear, a little cheese (10-15 g)	Steamed or oven baked cod fillet with rice (150 g)	A glass of juice or a few plums
Wednesday Saturday	Cottage cheese (150 g), ginger tea, 2 whole grain bread	Muesli (90 g), a glass of kefir, apple	Mushroom soup (cooked without potatoes, noodles) (150 g), beetroot salad with prunes (100 g)	Melon (50-80 g)	Steamed turkey meatballs with vegetable stew (180 g)	A glass of yogurt