Table for slimming to fill. Stage I - Preparation
2014-09-07 // Konstantin Belyaev
I needed confidence that my "proper nutrition" was in accordance with the requirements of my sports life, and I got this confidence!
In this article, I will tell you about my experience as a food diary:
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- why spend your time on it?
- what benefit can it bring to slimming / fat / people who are monitoring their health / athletes;
- how to keep food diary;
- diary tools;
- what errors lead to the failure of keeping a diary;
- also, you can download a free food diary sample;
Correctly eat - too many-valued phrase, which each interprets in its own way and for many the principles of "proper nutrition" are significantly different. For some, it's right to eat - not after six in the evening, for someone not eating in McDonald's, someone thinks that one should not eat salt / sugar / flour and so on ... you can continue for a very long time.
Overweight is primarily a food problem. You can grow up doing sports, and you can also lose weight without exercising in sports. Many believe that playing sports is necessary for weight loss, and although regular sports will help you lose weight, you can do without it.
How long does it take to lose weight?
We do not tolerate his weight at night. If you grow up, it's already several months or years. Likewise, if you do not only have 2 or 3 pounds to get rid of, you can not lose weight in a few weeks. Losing weight is produced in the long run.
For me, nutrition is the right food, which makes me stronger, more enduring and healthier, and the wrong one is what makes me weak and sick.
To deepen this issue, it is necessary to familiarize yourself with the basic concepts and requirements for the key nutrition topics -, and.
But what to do when the question is studied and all daily rates are calculated, based on your age, current weight and physical activity?
Solution: gradually change eating habits
If you get fat, it's because you developed bad habits in eating. Restore balance and, of course, make an extreme diet. A trap in which it is easy to fall is to want to change your diet at night. Unfortunately, the habits acquired over the years are very difficult to change. Changing your diet requires a lot of effort and, consequently, motivation. Before you change the diet to lose weight, set a long-term goal and divide it into several intermediate goals.
One of the main mistakes, which people are allowed at the very beginning of the journey - concentration only on calories, forgetting about accounting for proteins, carbohydrates and fats. Remember, our body needs all 3 components, each of which plays its unique role in our body. Read more about these unique roles in separate articles about, and.
Motivation is not limited. If you are aiming for a too difficult goal in the short term, you risk very quickly exhaust your motivation, refuse and return your weight. Keep your motivation and gradually change your habits. For example, if you are used to drinking soda, try replacing it with water. First, replace the soda with water only at lunch, and then after 3 or 4 weeks, when this new habit is acquired, remove the sweet drinks for dinner.
To lose weight, the second change in your diet may be not to serve you at the table. Serve intelligently, and then remove the dishes from the table so that you are not tempted to replenish yourself. At first you will probably be a little hungry, but after a few days you put this new habit in your way of life.
Carefully read or quickly ran through the articles? The main thing is to learn. Well, that was the first point.
We pass to the second. Before you rush into all the hard, and strive to achieve the results (calories, proteins, carbohydrates and fats), you need to find out the current personal situation. With this we will help the object of today's article - food diary.
Increase your commitment to your new eating habits
Gradually change your diet to lose weight, helps to stay motivated, but in some cases this is not enough. Here are a few tips to increase adherence to your new eating habits. At the end of the week, sum up your diet and be honest with yourself: are you on the right slope? For example, order the Sabbath as a "day of pleasure" and eat whatever you want, remaining reasonable in amounts. Exercise The practice of regular sports activities will allow you to burn fat while toning your muscles. If you do not do sports at all, start with 1 or 2 20-minute workouts a week, and then gradually increase your weekly work time. Prioritize cardio-activities, as they contribute to increasing energy costs. Do not hesitate to contact a personal trainer to accompany you and motivate you.
- Take a picture of all your meals.
- It's hard to keep a written diary of your dishes, but it's much easier to take a picture.
- Accept the deviation.
- It's normal to hack, so take the deviation once or twice a week.
- Even better plan your dietary spaces during the day of the week.
- As a result, you lose weight faster, and you will draw a beautiful silhouette that!
- Be regular and progressive.
What is the food diary
Nutritional Diary Is a diary in which you fix all the food that gets into your stomach. Absolutely everything - in the same way as an accountant keeps a record of finance, making sure that all financial transactions are accounted for. In the role of accountant will you, instead of the names of operations will be the names of products, instead of cash amounts will be the number of calories, proteins, carbohydrates and fats.
And if you took the opportunity to view your diet? Eat light, healthy and balanced, perhaps, subject to also revising his lifestyle. Weight loss requires reducing the added fat, sweet or salty foods. "Too much sugar in food increases insulin and causes fat, and fat, sugar and salt intensify hunger and appetite," says nutritionist Dr. Marie-Pierre Desvignes in Sevres.
Consequence, in order to avoid an overdose, which are very present in the prepared dishes, we return for his stove. There is no need to turn into a blue cordon when it is necessary to avoid cooking fats. Use cookware without using. Prefer cooking in steaming and grilling, not sauces.
Food Diary Tools
In the XXI century, in the era of the Internet, a huge number of programs are available - both for computers and for phones, so consider both modern and more classical methods.
Ordinary notebook or diary
Take a reflex or cure and restrict fats of animal origin. And put yourself in fruit salads. During a diet, give preference to cooked vegetables. If fruits and vegetables are important, they should be combined with cereals, whole-grain bread, potatoes, legumes in reasonable quantities. Purpose: to withstand every food to avoid disappointment and craving.
Because when it comes to diet, hunger is bad advice and leads to the famous "I broke" and "I avenged myself for Tobleron." Restriction does not mean elimination. Be careful not to switch to disconnected diets, hyperprotide or low calorie.
[Pros]
- adjustment of this tool (more precisely, its absence);
- price (you can use the cheapest notebook);
- mobility.
[Minuses]
- calculation of the components eaten;
- analysis of the obtained data.
Computer and offline Microsoft Excel program
You lose pounds when you return very quickly. Example: complete absence of sugar leads to muscle exhaustion, reduction or elimination of meat or products of this group, which causes iron deficiencies, the main disadvantages of young women. On the contrary, it should be consumed at every meal, preferring lean meats, such as chicken breasts and fish, not to mention dairy products, plain yogurt and fresh cheeses rich in calcium.
Each dish should turn into a source of pleasure, and not quickly removed at the corner of the table. To deal with obesity, it is recommended to spend time to eat at the table, with family, TV, quietly and slowly. We must wait at least 20 minutes for him to settle. We will vary food, colors, and we will improve the presentation of plates, because it is proved that, having fun, we eat less.
[Pros]
- this program or its free analog (OpenOffice) is installed on almost all computers and is very easy to use;
- file with a diary can be stored and transferred to a USB flash drive or stored on the Internet;
- the ability to easily perform arithmetic operations and analyze the results obtained.
[Minuses]
Expenditure on energy produced by sports increases your muscle mass and promotes self-consumption of fat in your body, so weight loss will be faster. But be careful, just as doing abs is not enough, the sport itself never lost weight. It comes with a balanced diet and is well dosed.
It's simple, just let your car go for a short distance, take a ladder instead of an elevator or just do your homework: you spend on it as much as you ride a bike. Better to wax his sex would be like sprinting.
- all product names and other data must be entered manually;
- keep an eye on how formulas work correctly.
Computer / smartphone / tablet and online cloud Google Drive
[Pros]
- all pluses of the previous paragraph;
- the file with the diary is always available on all devices with the Internet.
[Minuses]
Do not forget to drink about 1 liter and half a day water. Decorated with lemon or mint leaves, it will favorably replace soda. But do not think that in three days, disappear all your pounds, because they will be eliminated in the form of water and muscles. The loss of 500 grams to one kilogram per week is a much more reasonable goal. Only to lose weight on a good basis, you will need to completely rethink your eating habits. The first step is to consolidate the good nutritional reflexes that are beneficial to its closest surroundings and the family being built.
Guide "- the continuation of the blockbuster book." Size issues Alexander Ivanov today are all newspaper stalls in the country You can get useful information for health and rejuvenation costs 9, 99 levs if you do not wait until the last moment. The first book, released a year ago, is of great interest and has not disappeared from the paper market.
- the same as with the previous tool;
- even longer data entry on smartphones;
- Google tables have less functionality than original Excel.
FatSecret on iOS, Android, and Windows Phone smartphones / tablets
[Pros]
Thousands of the author's followers not only bought the book, but also believed and experienced its revolutionary system, where weight loss did not happen with the will of the will. And to this day - three years after he managed to melt 42 pounds in just 9 months, Alex retains the perfect shape and has no yo-yo effect. Constants are the results of people whose stories they share in their new book. They decreased between 25 and 58 kg in less than a year, and today they feel good and successful.
The new book answers all questions that awakens the system and which the author personally asked at her numerous meetings with readers. They are associated with specific products and practices and do not leave anything unclear. The most important thing in the "Directory" is that it provides the entire system for weight loss and treatment in the daytime in the form of transparent tables. With their help, you can easily find out what to do for three three-month periods without hesitation and questions, and soon you will also receive positive changes.
- one of the best food diary programs;
- free of charge;
- in the program convenient, intuitive interface;
- a huge number of products (including products from the shelves of Russia);
- the ability to add their own products and recipes;
- support of the Russian language;
- the ability to capture not only the calories that you consume, but also those that you expend (not only physical exercises, but also sleep and other types of rest).
[Minus]
For example, what is the first day of the first three-month period, recommended by Alexandra Ivanova. Among the dishes recommended for breakfast, also: boiled eggs with sheep cheese and tomato; eggs with turkey ham and sheep cheese; cheese and turkey ham. The menu for lunch includes: Beef stew without potatoes, pork steak, stewed vegetables, shepherd's salad, pork liver in oil, stewed vegetables, bean soup, stuffed eggplant with minced meat and cheese, mish mash with zucchini, grilled vegetables, fish on a pair.
Dinner can eat roasted pepper with garlic and olive oil, buckwheat with buckwheat instead of rice, seasonal salad or pickles, chicken soup, pork with onions and soy sauce, swimsuits, chumleks without potatoes and much more. In different periods, the author includes two types of movement - one that does not load, but gives pleasure and is more active. But it is recommended only when our body is cleaned by poisons, metabolism and the desire for movement come from within.
- not very convenient analysis of the data.
My experience
In my practice, I used all 4 tools - in September 2013, when practicing vegetarianism, I used only the FatSecret program, and in July 2014 combined the first three mentioned tools.
As written above, each has its own pluses and minuses. The main reason why I did not use FatSecret last time was the need for a convenient analysis of the data. In one of the following sections, I will tell you what kind of analysis is involved.
You will also read about rituals for happiness - favorite activities that fill our spirit and make us enjoy life, not looking for "pleasure" in carbohydrates and harmful sweet temptations. Alexandra Ivanova offers about 30 healthy recipes, many of which are for traditional Bulgarian dishes. They are in the described mode, or we can safely include them in our menu. Among them are buckwheat cucumbers, replacing bread; fried ham with stuffing, where the flour in the pan is replaced with parmesan.
You can also dine on a chicken dune, but not with a typical Arabian pie, but in an omelette. Alexander Ivanov at one of his meetings with readers. Generally speaking, there are 2 hormones that are formed by the pancreas: insulin and glucagon. They are antagonists that are known, if they are high, and others are low.
What an Iron Man Eats
My food diary and see how much food needs to be eaten at high loads. Also you can see the proportions of proteins, fats and carbohydrates. In this sample, I'm approaching the ideal proportions, although for an ideal it is necessary to improve the proportions of fast and slow carbohydrates, as well as saturated and unsaturated fats.
How to keep a food diary
So we got to the most interesting section - how to maintain a food diary effectively and profitably. I will tell you how personally I kept a food diary, provide a link to my diary, and also tell you how to improve my algorithm and the table itself.
The main thing, remember that at this stage you just want to find out the current situation. You do not need to change your diet the next day. On the contrary, behave like the last year or years. You need a real picture.
Stage I - Preparation
- The first thing you need is kitchen scale, with which you can weigh the food that you are going to send to your stomach. Without scales, you can get by, but then the data will be inaccurate. I think you can afford an investment of 20 euros;
- Second, always carry with you pen with paper (or a small notebook) or phone or all of this together;
- Google Drive Account. If you have mail on Gmail, then no additional registration for Google Drive is required. Google Drive - will be your repository, access to which is available wherever there is Internet.
- . How to use my diary and conduct an analysis, I will discuss in the next section.
- Upload this file to your Google Drive and open the editing option (clicking on the downloaded file Open with - Google spreadsheet)
Stage II - keeping a food diary
- Beginning in the morning, start fixing all the food that you eat. On a separate leaf or notebook, without delay, it is necessary to note the meal time, the names of the foods eaten, their weight and the calorie / protein / carbohydrate / fat values in 100 grams indicated on the package. If there is no packaging (for example, in the case of vegetables and fruits), then simply record the time, names and weight. If you do not have weights at hand, just write down the quantity (for example, 1 apple or a plate of cabbage soup)
- In the evening, after the last meal, transfer all the data recorded on that day in the table on Google Drive or Excel. Of course, you can immediately enter all the data in the table, but practice showed that it is more convenient to write down a pen on a separate sheet or notebook during the day, and in the evening, in one fell swoop, put all the information into the prepared file.
- In the event that you prepare a dish, then fix all the ingredients used, in order to calculate the energy value of the finished dish.
- If there is no data on calories, then the site comes to help Calorizator.ru. On this site you will find information on calories, protein, carbohydrates and fats not only of individual foods, but also ready meals (for example, borsch or meat salad). Each product in the database is accompanied by a detailed description, so you can find out what this product can be useful. Do not worry if you are dining in the dining room, and do not know the exact composition - the site Calorizator.ru will answer most questions.
- In the evening, you should get a complete picture of one day. The next day, start the second stage first.
- At the end of the week, analyze the data and take the necessary measures.
Analysis of received data
You should get, roughly, here is such a picture of one day.
1. Total number of calories, which you received per day
It does not matter if you want to lose weight, gain or hold weight, the recommended number of calories you will be given in general. This is the indicator you are looking at in this column.
On my site, a modern calculator for calculating calories, proteins, fats and carbohydrates will soon appear, based on your current situation and goals. Subscribe to update your blog so you do not miss it
2. Obtained proteins, fats, carbohydrates based on your weight.
3. Proportions of proteins / carbohydrates / fats
As you remember from the article about, 1 gram of protein - 4 kcal, 1 gram of carbohydrates - 4 kcal and 1 gram of fat - 9 kcal. Based on these data, you can see the proportions of the components of your diet.
4. Analyze the largest intake of calories / protein / fat
This will allow you to look at the top products in your diet with the largest number of proteins, carbohydrates and fats, in order to take the necessary measures.
I wrote that the FatSecret program does not have enough convenient data analysis. A huge plus that the program shows not only calories, proteins, fats, carbohydrates, but also the content of saturated fats, sugar and other additional components. The problem is that you can analyze the data only on a smartphone or tablet - you can export only general data to the computer.
The report from FatSecret at me it turned out to be pulled out only in pdf and in a general view
Guide to using my food diary
You can get the information received, either in Excel file or directly into Google Drive, but there is one advantage of Excel, which I will discuss separately.
The diary file contains four pages - an empty diary, a blank page with recipes, a sample of my diary with all the formulas and my recipes.
To the page Recipes get all the complex dishes (3 or more components). This will make the diary page visually more convenient.
The table of the diary is divided into three parts - Eating, Value 100 grams and Comments
Fill you need the following columns - Reception time, Product name, Weight of eaten food, Value of 100 grams (Calories, Proteins, Carbohydrates, Fats) and comments (if any)
In columns Meal only fill Weight - three other columns are automatically calculated according to the formula [= Weight: 100 * Value 100 grams]
In the recipes section all formulas work, so you just need to copy the resulting top line. Advantage of Excel - The fact that you can make a link from the diary page to the line of the recipe (in Google Drive, this function does not work). To do this, right-click on the dish's name on the diary page, select Hyperlink, specify Part of the document and specify the cell in the recipes page to which you want to refer. In Google Drive, for convenience, I mark the recipes with an asterisk.
Line Total per day Summarizes the whole weight, calories, proteins, carbohydrates and fats.
Grams per 1 kg of body weight - shows how many grams you ate based on your weight. Formula [Weight gained: body weight]
The last line shows Percentage of food components. Proteins and carbohydrates are calculated according to the formula [Total weight of component x 4: Total number of calories-after pressing function%]. Fats are calculated by the formula [Total weight of the component x 9: Total calories - after pressing the function%]
In order not to bother with all the formulas, use the sample page. I added 20 blank lines - if you need more, then you can safely add them. If at the end of the day there are empty lines - just delete them.
In the Analysis of the received data section, I indicated Analyze the largest intake of calories, proteins, fats. To do this, select the rows and columns of one day in a separate table and apply the filter, pointing from the Maximum to the minimum value.
Top mistakes
- the main mistake is a quickly annoying, daily filling of the diary. Remember that you do not have to fill out this diary for the rest of your life. For a clear picture, you need data for two weeks;
- forgetting to record one meal, do not continue to fix the rest of the tricks during the day. If you remember what you ate, then at least specify. If you can not remember, then continue to record other meals, but indicating in the comments about the missed record;
- boiled foods have a different nutritional value, rather than dry, so there are two ways to accurately count. The first is to weigh the product (for example rice or pasta) before cooking. The second is to look at the Calorizator.com website for the composition of the products prepared (for example, not cooked rice and boiled rice)
- it's okay if one or two days during these two weeks you miss. For example, if you are going to visit, do not complicate yourself and others life with constant questions about products and recipes - better, have fun with your friends;
Summary
After 2 weeks of filling a food diary, you will have the real picture of your food. After you analyze the data, you can gradually begin to change their diet. Do not completely erase everything old and start life from scratch - better concentrate on one thing. For example, set a goal for 2 weeks - increase protein intake, but without carbohydrates and fats. In two weeks, try experimenting with carbohydrates or fats.
As in sports, in nutrition, sudden increases in load and changes do not bring anything good. Slowly but surely change your diet for the better, and you will reach the goals you are now dreaming of.
Many of those who first hear the name of this food system imagine a collection of people with excess weight who share their experience in the struggle for an ideal body. In principle, they are right, so it is. After all, a positive attitude, communication with like-minded people and constant support for losing weight are considered the key to success for achieving excellent results.
The history of the diet of weight watchers is quite simple. In 1961, a woman named Jean Nidech called to her home to her friends, who also suffered from overweight, and suggested that they start losing weight together. Every week they had meetings where they shared their impressions and achievements. By the end of 1962, Gene managed to lose weight by as much as 32 kilograms and already hundreds of people wanted to lose weight by her technique. A little later, in 1963, the company Weight watchers was created, which at the moment has 31 official representative offices around the world.
Advantages and disadvantages
Like all methods of adjusting the figure, the weight survey program has both positive and negative sides. To the pluses specified diet include:
- simplicity of counting points - the network offers a large amount of information about the contained numerical indicators in each individual food product. Also for these purposes you can use applications for mobile phones;
- accurate compliance with the requirements of the tables and basic rules ensures a calorie deficit for the purpose of further losing weight;
- versatility - a combination with any fitness program and eating habits;
- keeping a food diary - a detailed list of meals and dishes in the menu with points, excludes the feeling of hunger;
- good tolerance and accessibility - lack of restrictions and prohibitions makes the weight loss program available for different categories of people who want to correct their weight;
- psychological support provided by the members of the group;
- improvement of the gastrointestinal tract by the use of fiber.
Significant disadvantages Weight Watchers diets are considered the following points:
- inability to accurately calculate points contained in food, ready meals, when visiting cafes and restaurants;
- the cost of the program is within the Russian Federation and the CIS countries, mainly the free version of the program Weight watchers is used. The official version of the methodology is distributed on a commercial fee basis, it includes a wide variety of different materials, booklets, brochures, books. The information presented in them covers a variety of ready-made rations, recipes, a product database with the number of estimates, etc. Participation in the club WW is paid;
- before choosing a weight-monitoring system, it is necessary to work out a lot of information, prepare tables of "cost" of food and other materials for successful compliance with the rules of the methodology.
Basic principles
As with any weight loss with diet restriction, it is necessary to expand the basic concepts and requirements of the diet more widely.
The information given in this article is for informational purposes only. To select an individual weight adjustment scheme, you need to get a specialist consultation.
The concept of weight control
The essence of the system is the translation of food into points. Each food product is assigned a certain number of points. The higher the initial weight of a person, the more estimates it corresponds to, therefore, more food can be consumed throughout the day.
The main principle of the functioning of such a system is laid in the gradual reduction of body weight, in which the slimming person gradually turns into a lighter category. As a result, there will be a reduction in scores, namely, a decrease in food intake.
Below is a table that shows the optimal number of points for daily use:
This kind has the original norms of the scheme of weight watchers, when the calculation was carried out only taking into account the caloric content of food and the content of fat in it.
In 2011, Weight watchers revised the scores of the scores, taking into account the protein, fat, carbohydrate content in 100 g of food product - the so-called ratio of BJU, as well as the amount of fiber and the value of the glycemic index. At the same time, a recalculation of the "value" of some types of food was carried out.
Knowing your initial weight, you will need to independently determine the size of the allowed boundaries, make a diary of weight loss with the mandatory entry of the necessary information.
Duration of the diet is set independently, depending on the desired results of weight loss. The possible result for such a program is minus 1-2 kilograms per week.
Rules and requirements for observance by weight watchers
There are a number of requirements for diet:
- Preventing starvation - it is necessary to organize at least 4-5 meals a day, evenly distributing points for food. The food is moderately and varied. Food, not eaten in 1 reception, can not be carried over the next time. A constant "malnutrition of estimates" can lead to a slowing of metabolism. Exclude overeating at night.
- Sometimes it is allowed to "save points" - if you go on a weekend visit, you can increase their number that day by the amount of "saved" during the week.
- The advantage is given to sour-milk products and vegetable food, which contains fiber.
- Daily use several servings of fresh fruits and vegetables with the obligatory consideration that they are not all calculated as 0. Preference is given to vegetables, only the first vegetable or fruit weighing less than 200 grams can be considered zero. The subsequent 100 g is regarded as 1.
- The minimum volume of liquids drunk per day (pure water) is 1.5-2 liters. Coffee and tea are not counted, milk is considered.
- Refusal of food containing sugar is desirable and welcome. You can not abuse sugar substitutes.
- Refusal from "harmful" food - sweet, alcohol, fast food, sausages, fatty meat. Full restriction or allowed to eat 14 points per week (you can not spend all 14 pieces only on one kind of "harmful").
- Allowed intake of vegetable and animal oils - no more than 2 points daily.
- The optimal proportion of food consumed: vegetable food - 50%, food of animal origin - 25%, cereals - 25%.
- The need for a food diary is a record of the use and expenditure of assessments, the types of exercise, the results and achievements in weighing (once a week).
- Required meetings with like-minded people for a comfortable psycho-emotional state in the period of weight loss.
- Constant work on self, self-development and self-knowledge.
- Any kind of physical activity (at least half an hour) makes it possible to earn extra bonuses in addition.
Diet Score Chart
The main types of food products and the corresponding numerical value are displayed in the tables below.
Flour products and cereals
Products that contain sugar
Meat products, meat, eggs
Vegetables fruits
A fish
Dairy
For convenience and ease of compliance with the scheme, the network also offers information on the number of points ready meals:
The diet of weight watchers encourages exercise and physical activity. Such activities will be able to bring bonuses, provided that the duration of these exercises will not be less than 30 minutes.
Menu
Given the weight, individual taste preferences and the number of allowed items, you must independently make a daily menu. With a diet of weight watchers, there are no strict restrictions on the products consumed, it is only necessary to adhere to the recommended daily number of points.
For a week
The approximate menu for the week is shown below. This version of the Weight Watchers diet is designed for people with a weight of 81-90 kilograms.
Monday:
- breakfast - muesli with milk - 100 g. Peach juice - 1 glass, allowed to replace with fresh fruit. Only 4 points. Coffee - 1 cup with 2 tbsp. l. cream and 1 tsp. sugar - 1 point;
- snack - 1 banana with melted bitter chocolate - 1 tsp (3 points);
- dinner - boiled couscous - 1 glass. Stewed vegetables - sweet pepper, garlic, tomatoes, onions, greens. Smoked salmon - 60 g. Only 6 items;
- snack - low-fat fruit yogurt - 180 g (3 points);
- dinner - a cup of cocoa (3 p.), Brazil nuts - 1 handful (2 points).
Tuesday:
- breakfast - toast, fried in egg-milk mixture - 2 pcs. To prepare the mixture, you need to connect 0.5 cups of milk, 1 raw egg and cinnamon (at the tip of the knife). Orange juice - 1 glass (4 p.). Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - hamburger - 1 pc. Vegetable salad with Italian herbs, orange - 1 pc. (5 points);
- lunch - bread from rye flour - 1 pc., apple - 1 pc. Salad with raisins and carrots - 3/4 cup of rubbed raw carrots, 2 tbsp. Spoons of raisins can be filled with low-fat mayonnaise (1 tablespoon). Salt, pepper - to taste. Only 4 points;
- snack - popcorn without butter - 100 g (2 points);
- dinner - rice with fried pork - 120 g, boiled broccoli - 1 glass (6 points).
Wednesday:
- breakfast - a sandwich with low-calorie soft cheese, a pair of onion rings and smoked red fish (30 g) - 4 points. Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - 1 apple, yogurt - 180 g (3 points);
- dinner - soup with vegetables, a sandwich with rye flour, tomato, basil and feta cheese - 5 items;
- snack - smoothies with low-fat yogurt (250 g), a handful of berries and a banana - 3 points;
- dinner - oatmeal porridge on milk - 150 g. Raisins - 2 tsp. Natural honey - 1 tsp. Orange juice - 1 glass (only 6 points).
Thursday:
- breakfast - tomato juice - 180 ml (1 p.), ham - 2 slices (2 p.). Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - fresh celery - 1 stem, soft cheese (3 points);
- dinner - Caesar salad - 6 points;
- snack - Brazil nuts - handful (2 points);
- dinner - flounder with lemon sauce (fillets) - 4 points. Hummus with fresh carrots. Stewed red cabbage with 1 teaspoon of olive oil - 2 points.
Friday:
- breakfast - oatmeal on milk - 150 g, raisins - 2 tsp. Brown sugar - 1 teaspoon (4 items). Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - marshmallow (35 g) or marzipan (25 g) - 2 points;
- dinner - salad with fresh tomatoes, greens. Macaroni with vegetable sauce and feta cheese - 6 points;
- snack - fresh berries - 1 cup;
- dinner - chicken fillet with balsamic vinegar - 150 g (4 p.). Broccoli boiled - 1 glass, vegetable oil - 1 teaspoon (1 p.). Fresh strawberries - 1 glass, skimmed whipped cream - 1/3 cup (2 points).
Saturday:
- breakfast - an omelette with 1 egg, mushrooms, cheese and herbs - 4 points. Tomato juice - 1 glass (1 p.). Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - vegetable slicing with cucumbers, tomatoes and mozzarella cheese - 2 points. Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- lunch - chicken fillet, cooked on the grill - 150 g (3 p.). Lettuce salad with cashew and tomatoes, poured low-calorie dressing - 4 points;
- snack - tangerines - 2 pieces;
- dinner - grilled sea fish fillet with herbs - 180 g (3 p.). Ricotta cheese and green beans (boiled) - 3 points.
Sunday:
- breakfast - boiled soft-boiled egg - 0.5 pcs. (1 item). Ham - 2 slices (2 items). Coffee with 2 tbsp. l. cream and 1 tsp. sugar - 1 cup (1 point);
- snack - cottage cheese casserole with fresh berries - 100 g (3 points);
- dinner - salad with apples, shrimps and mayonnaise - 6 points;
- snack - berry mousse - 100 g (2 points);
- dinner - salad with vegetables and dressing (1 p.). Use carrots, tomatoes, sweet peppers, greens, pod beans. Meat on the grill - 3 points, natural yogurt - 180 g (3 points).
Recipes of dishes of weight watchers
The system offers many interesting recipes, adapted to the diet criteria, indicating the amount of the WW main indicator.
French fries with cheese
Caloric content of 1 serving of this dish is 2 points according to the Weight Watchers program. To prepare 4 servings, you need:
- large potatoes - 2 pcs .;
- salt - to taste;
- vegetable spray;
- cheddar cheese (minimum fat content) - 65 g;
- ground black pepper - to taste.
Peel the potatoes, cut it with a knife into large bars. Oven to heat up to 200 degrees Celsius. The pan should be sprinkled with vegetable oil and placed on it potatoes. Add the pepper and salt to taste. To send in an oven and to prepare before formation of a golden crust. With a wooden spatula, move the potatoes to the center of the pan, sprinkle them with grated cheese. Return the baking sheet with potatoes and cheese back to the oven until the cheese melts.
Pizza with losing weight
1 piece of this pizza is 2.5-3 points according to the system of weight watchers.
To prepare the test you will need:
- granular curd - 300-350 g;
- raw chicken eggs - 3 pcs .;
- sifted wheat flour - 8 tbsp. l .;
- a large carrot - 1 piece;
- baking powder - 2 tsp;
- liquid seasoning - 1 tbsp. l.
For the filling it is necessary:
- tomato sauce or ketchup - 2-3 tbsp. l .;
- lean ham - 3-4 slices;
- pickled cucumbers (you can replace 200 g of raw champignons) - 2 pcs .;
- hard cheese with low fat content - 100 g;
- basil, seasoning - to taste.
Beat eggs, rub the peeled carrots on a fine grater, combine all together with the remaining ingredients for the dough. Mix well. Cover the pan with parchment for baking, spread the curd-carrot mixture 2-3 cm thick on top of it. Lubricate the dough with tomato sauce, top spread the filling in random order, sprinkle with grated cheese. The oven should be turned on at 200 degrees Celsius. Bake until melting cheese. Get out of the oven, put on a wooden board with parchment. Cut into 6 pieces.
Contraindications
Weight Watchers diet is a technique based on counting, has a minimum number of contraindications. Observe this diet is not recommended:
- children of the age category of 10-17 years;
- pregnant women.
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