Food And Routine Helps In Achieving Weight Loss Goals

Do you think weight loss is difficult? These calorie-calculated daily menus help you with what and how much you can eat, whether you want to lose weight or to keep it off!

If you want to lose weight, there is some advice that you might want to listen to. Think long-term, and ensure that the changes you make are not only temporary, but are changes you can live with in the long term. Professor Jøran Hjelmeseth is an expert on weight loss, and gives some good advice on how you should think so that the weight change can last as long as possible .

What should you eat to achieve weight loss?

To achieve weight loss, it makes sense to eat green, lean and fiber-rich foods. Low-fat, protein-rich dairy products can also be beneficial because there is good evidence that protein-rich foods are satiating. Compared to fat and carbohydrates, proteins provide better satiety for the same number of calories.

As most people know, the key to weight loss is consuming more calories than you take in. The body’s need for nutrients is still the same even if you lose weight and eat less food. Then the food you eat should be nutrient-dense and give you a wide range of vitamins and minerals.

There are some dietary tips that the country’s leading independent experts agree on, and which will give you a healthy weight if you just follow them . The authorities’ dietary advice gives good recommendations about what you should eat more of, less of and which foods it is wise to choose over others.

Weight loss with a daily menu

A daily menu can be a great tool for those who want to lose weight or to maintain it.

• Daily menu that gives you 1600 kcal ( Download the menu as a pdf ):

This daily menu shows how many calories a woman who wants to lose weight needs on average every day. By following this menu, most women will lose between ½-1 kg of weight per week.

• Daily menu that gives you 2100 kcal

For a woman of normal weight, the weight will usually be kept stable by following this menu. If you are overweight, the weight will gradually decrease, and if you are underweight, the weight will increase. An average man will lose weight by following this menu.

• Daily menu that gives you 2600 kcal

This menu shows how much a man of normal weight should eat every day to keep his weight stable. If you are overweight, the weight will gradually decrease, and if you are underweight, the weight will increase.

Remember that there will always be individual variations, depending on, for example, weight and activity level.

Would you rather get tailor-made menus for your exact needs?

Calculate your BMI and get menus adapted to your needs with this calculator

Tips for those who use this menu

• The starting point is a physical activity level that is average for the population. This corresponds to some everyday activity
• Remember that the need for calories and food is individual, this is only an example
• If something is added that is not on the menu, something else with a similar energy content must be cut out, or more physical activity added, in order to achieve weight loss
• If you vary between the different options for meals, side dishes and dinners, you can cover the recommended intake of proteins, fatty acids, vitamins and minerals
• To meet the liquid requirement, water and any sugar-free coffee, tea, juice or soft drink must be added
• Some people who are on such a low energy intake may need a multivitamin and mineral tablet during the period they are losing weight, especially if there is not enough variety in their diet

This menu shows where you as a woman should eat every day to maintain your weight. For a woman of normal weight, the weight will usually be kept stable by following this menu. If you are overweight, the weight will gradually decrease, and if you are underweight, the weight will increase. 

If you want to maintain your weight, your energy intake must be the same as the energy you consume. You must therefore eat as many calories as you use. This menu will give most women the opportunity to keep their weight off. If you have a high BMI, you will be able to lose weight with this menu, and if you are underweight, you will gain weight.

Calculate your BMI and get tailor-made menus adapted to your needs.

Daily menu that provides 2100 calories

Breakfast:

The various options for breakfast contain approximately 450 kcal.

Option 1:

• 2 slices of whole meal bread or 4 whole meal crackers (of Husman size)
• Scraped layer of margarine and toppings*
• 1 glass (1.5 dl) skimmed or extra light milk
• 1 fruit as desired or 1 dl orange juice
• Tomato, cucumber, paprika and salad leaves in free quantity, the same with coffee and tea

Option 2:

• 1.5 dl oatmeal or 1.5 dl unsweetened cereal (e.g. 4grain or Go’dag)
• 1.5 dl skimmed or extra light milk

Use 1.5 dl of milk (skimmed milk, extra light milk or skimmed cultured milk) or 1 dl of plain or light yoghurt on cereal or oatmeal. If necessary, cook oatmeal for porridge in 1.5 dl water and 1.5 dl skimmed or extra light milk.

• 1-2 teaspoons raisins, dried apricots or other dried fruit or 1 tablespoon jam with less sugar
• A small handful of almonds (about 15 pcs), nuts or seeds
• 1 fruit as desired or 1 dl orange juice
• Coffee/tea if desired

Option 3:

• 1 slice of whole meal bread
• Omelet of two eggs, 3 slices of ham, preferably fried with leeks, mushrooms, peppers and/or spinach
• 1 glass (1.5 dl) skimmed or extra light milk
• 1 fruit as desired or 1 dl orange juice
• Tomato, cucumber, paprika and salad leaves in free quantity, the same with coffee and tea

Lunch:

The various options for lunch contain approximately 400 kcal.

Option 1:

• 2 slices of wholemeal bread or 4 wholemeal crackers (of Husman size)
• Scraped layer of margarine and toppings*
• Tomato, cucumber, paprika, salad leaves and carrot sticks in free quantity as desired
• 1 glass (1.5 dl) skimmed or extra light milk
• Coffee/tea

Option 2:

• A large bowl of salad with the desired type of salad, tomato, cucumber, paprika, leek, carrot in strips and possibly more vegetables.
• 100 grams of tuna, 100 grams of chickpeas or beans, 100 grams of ham, 100 grams of chicken, 100 grams of cottage cheese, 1 ½ eggs or 150 grams of cleaned prawns. Possibly a mixture of these.
• Vinaigrette of 2 teaspoons rapeseed or olive oil, 1 teaspoon balsamic vinegar or squeezed lemon/lime, ½ teaspoon Dijon mustard and any spices/herbs, finely chopped garlic or onion. Or a dressing of 2-3 tbsp natural yoghurt or kesam, preferably with spices/herbs and chopped garlic or onion.
• 1 slice of coarse bread or 1 coarse, small roll
• Water
• Coffee/tea

Option 3:

• 1 slice of whole meal bread
• Omelet of 2 eggs, 3 slices of ham, preferably fried with leeks, mushrooms, peppers and/or spinach
• Tomato, cucumber, paprika, lettuce leaves, carrot sticks in free quantity as desired
• 1 glass skimmed milk or extra light milk
• Coffee/tea

Option 4:

• A bowl of soup, preferably with vegetables
• 1 egg and 2 slices (grated) white cheese
• A coarse slice of bread or a coarse, small roll with a scraped layer of margarine

Dinner:

A dinner dish as described here contains approximately 600 kcal

Follow the plate model: Fill at least 1/3 of the plate with vegetables, 1/3 with rice, pasta or potato and 1/3 with meat, fish or poultry.

More specifically, you can eat:

• Raw, lightly boiled or stir-fried vegetables in free quantities
• 2 large potatoes or 40 grams of pasta or rice (weight before cooking)
• 1 portion/150-200 grams of fish, poultry, lean meat or beans/lentils/chickpeas or 250 g of tofu
• Max 1 tablespoon of oil or liquid margarine per person for frying or vinaigrette
• 3-4 tablespoons of white/brown sauce made with shortening or from a package (max. 1 gram of fat per 100 grams of ready-made sauce), 150 g of tomato sauce or 3-4 tablespoons of cottage cheese/quark

Remember! It is recommended to eat fish 2-3 times a week (300-450 grams per week, of which 200 grams are fatty fish such as salmon, trout, mackerel or herring and the rest lean ones such as cod, pollock or haddock/haddock).

Snack/dessert, choose two of these 150 kcal options during the day:

• A handful of nuts and dried fruit (20-25 grams)
• 2 coarse crisp bread (Husman size) with toppings*
• 150 grams of natural yoghurt with 2 tablespoons of unsweetened cereal or oatmeal
• 2 fruit (apple or banana size)
• 100 grams of cottage cheese with some berries and nuts or almonds (about 10 pieces)
• Fruit salad with quark (100 grams of fruit + 100 grams of Skyr or lean Kesam natural or vanilla)
• 1 cup cocoa (2 deciliters, made with extra light milk)
• Vegetables and dip made with low-fat cottage cheese or natural yoghurt (150 grams)
• A serving  of smoothie

Evening meal, choose one of the following options at 250 kcal:

• 3 coarse crispbread (Husman-sized) with grated margarine and toppings*
• 150 grams of natural yoghurt with 4 tablespoons of unsweetened cereal or oatmeal and 1-2 teaspoons of raisins
• 1 ½ slices of bread with a scraped layer of margarine and toppings*
• 1 bowl of soup with 1 crusty bread (of Husman size) with a scraped layer of margarine and 1 boiled egg

A teaspoon of cod liver oil during the day

 *Order

Varies between different types of toppings.

Remember that the quantity of toppings is just as important as the type.

Here are examples of healthy spreads for everyday use:

• Fish and shellfish: mackerel in tomato, smoked mackerel, herring, all types of salmon toppings, tuna, sardines, prawns, crab, crabsticks, etc. If you want mayonnaise on shellfish toppings; use a thin layer of light mayonnaise.
• Meat and poultry: Choose varieties with a maximum of 10% fat, such as boiled ham, hamburger back, liver pâté with less fat, salty pork, roast beef, all types of pure ham, chicken and turkey spreads and roast ham.
• Mayonnaise salads with a maximum of 10% fat
• Egg
• Jam with as little added sugar as possible
• Garnish with fruits and vegetables