Switching to healthy eating is the right choice! List of products for proper nutrition How to eat permanent.

There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with strict diets, others simply refuse sweets. The right solution to this issue may not be the choice of a special diet, but the transition to proper nutrition. Find out what you need to eat to lose weight and how to choose a comfortable diet for yourself.

What is proper nutrition for weight loss

Many nutritionists call the principles of proper nutrition the free diet. This is one of the most popular destinations for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss.. This mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, and diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.

How to eat right to lose weight

Losing excess weight, adhering to a balanced diet, is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and avoid snacking on the go.

Subject to all recommendations and calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

• The energy value of meals per day should correspond to the costs of the body. For people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
• The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
• Learn to follow a diet. You should eat in small portions, but often, at regular intervals

Rules

Proper nutrition for weight loss is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, to learn them, you only need the desire to succeed:

• Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
• Follow the regime strictly. Do not allow yourself to snack on the go, even if you feel a slight feeling of hunger. Over time, the body will get used to getting the right food at the right time.
• Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
• When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
• Bake, not fry - this is the main rule of PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
• Dress salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
• You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
• Chew your food thoroughly, don't get distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

Proper diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals of time:

• Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, drink freshly squeezed juice. If you play sports, go for a workout before eating.
• Have lunch no later than 12 noon. A good time to refresh yourself with first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
• Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to play sports in the afternoon, then the consumption of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
• Before dinner, you can have a snack between 16 and 17 hours. If you had a hearty lunch, then you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• The ideal time to finish your meal is 18.00-20.00. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or scrambled eggs on proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you switch to a balanced diet without stress for the body:

• During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
• Make a grocery list before you go to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
• Forget about canned food, smoked meats, fast food. This is the most harmful food, it has a lot of preservatives, additives, flavor enhancers.
• Avoid refined sugar and sweets. Replace sweets with healthy honey, fresh sweet fruits.
• Put useful products in a prominent place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is sure to grab your attention.
• At first, do not give up completely "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you're about to break down, have a piece of dark chocolate or another favorite treat.

diet

The result of losing weight directly depends on what kind of food you prefer to eat. The transition to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious, but low-calorie foods, lots of vegetables, fruits, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:

Power scheme

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.

There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. Garnish chicken or veal with baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.

In addition, experts noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods without breaking the diet:

How to drink water correctly

Nutritionists always advise drinking at least two liters of fluid per day.. It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

1. Be sure to drink two glasses of water before breakfast. The liquid will fill a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
2. Drink two glasses of water closer to 12-14 hours, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
3. Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do not drink tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on a person's metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the speed of metabolic processes:

• Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
• Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
• Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
• Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
• Liquid chestnut. The healing drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:

• breakfast - 500-600 kcal;
• snack - 150-200 kcal;
• lunch - 300-400 kcal;
• afternoon snack - 150-200 kcal;
• dinner - 300-400 kcal;
• drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount eaten per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products or you can find a table with calories on the Internet. In order to get enough, but not overeat, it is recommended to adhere to the following indicators:

• People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
• Activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

Menu for the month

Based on a weekly diet, you can create a menu for a whole month. The main condition is to make it as diverse as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:

The best diets for effective weight loss

Losing weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that those extra pounds will not come back to you. For these reasons, many people who lose weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

Belongs to the number of mono-diets, because it is necessary to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that the body during weight loss will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This nutritional plan is unique in that it includes protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women manage to lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:

• It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
• With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
• A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
• It is not recommended to lose weight on proteins for the elderly, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:

• Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
• Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
• Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
• Stage 4 - stabilization. You have to stick with it for the rest of your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.

Losing weight on the Dukan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting a diet, it is worth considering its contraindications. The diet is strongly discouraged.

• pregnant women;
• women who are breastfeeding;
• patients with diseases of the heart, liver, kidneys, blood vessels;
• people with impaired metabolism;
• patients with gastrointestinal diseases or gout;
• those people whose activities are associated with severe mental or physical stress.

Video

The main ways to treat overweight and obesity include following a diet high in fiber, vitamins and other biologically active components, limiting the intake of easily digestible carbohydrates, and exercising.

Diet table number 8, recommended for obese people, is aimed specifically at reducing subcutaneous fat and improving metabolism. Note that this diet is indicated for patients who do not have concomitant diseases of the digestive system, liver and cardiovascular system that require special diets.

Peculiarities

The total calorie content of the diet is 1800-2000 kilocalories. The diet is designed for people leading a sedentary lifestyle, however, in combination with increased physical activity, this type of diet allows you to lose weight by 2-2.5 kg per month.

The main emphasis in this diet is on limiting the consumption of sugar and foods containing it, fast-digesting carbohydrates, animal fats, and foods that stimulate appetite.

The maximum amount of salt is 5 grams per day, you can drink up to 1 liter of clean water. Butter is not prohibited, but limited in portions - up to 15 g per day. Vegetable oils are added to dishes. The consumption of flour products is limited to 150 g per day, but if the weight does not go away for a long time, then the amount of bread and other flour products is reduced to 100 grams.

For cooking, you can use boiling, poaching, stewing, steaming, occasionally baking and frying without adding fat is allowed.

You need to eat at least 5-6 times a day.

What is impossible?

Subject to the therapeutic diet number 8 from the menu should be completely excluded:

• white bread, rich and puff pastry;
• strong broths, milk soups, including pasta, rice or semolina, potato soups, bean first courses;
• fatty meats and fish, fatty sausages and sausages, smoked meats, canned meat and fish;
• fatty cottage cheese, cream, salty cheese;
• meat and cooking fats, fatty and spicy sauces, mayonnaise, mustard, horseradish, spices and spices;
• rice, semolina, pasta, and all legumes;
• all salted and pickled vegetables;
• grapes, bananas, raisins, figs, dates;
• sugar, sweets, jam, honey, ice cream, jelly, cocoa, chocolate;
• grape and other sweet juices, sweet kvass, alcohol.

What is possible?

Therapeutic diet number 8 allows for a variety of foods, that is, dietary restrictions can not be called too complicated. In particular, you can:

• Products from wholemeal flour, rye and wheat bread with bran. Serving - 150 g per day.
• Soups can be cooked predominantly vegetarian, using vegetables and cereals in small quantities. Several times a week, vegetable soups are allowed in low-fat meat or fish broth with meatballs. Serving - 250 g per day.
• For a side dish, it is best to eat raw vegetables, all varieties of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips and carrots. You can cook dishes from boiled and steamed, baked vegetables. But dishes from potatoes, beets, carrots, swedes, green peas are allowed in limited quantities - no more than 200 g per day. Also, for a side dish, you can use crumbly cereals from buckwheat, barley and barley groats.
• You can cook oatmeal, cook pasta, casseroles, puddings with the addition of vegetables and fruits, but remember - you can eat such products in small quantities.
• Lean meats are allowed, cooked in a piece, followed by stewing, baking or frying. Beef, veal, chicken, rabbit and turkey meat - you can, but a maximum of 150 g per day. Beef sausages, boiled tongue, liver are also possible, but also limited. From fish you can only low-fat varieties and not more than 150 g per day. Mussels, shrimps are allowed, but not more than 200 g per day.
• Once a day, you can eat 1-2 eggs, boil them hard-boiled or prepare protein omelettes with vegetables.
• Milk, kefir, curdled milk and other fermented milk products, as well as low-fat cottage cheese are allowed on the menu. You can also low-fat sour cream and mild cheese.
• From snacks, you can vinaigrettes, salads from fresh and pickled vegetables (pickled vegetables must be washed), vegetable caviar, seafood salads, meat or, soaked herring, beef jelly, low-fat ham are allowed.
• Unsweetened fruits, berries, jellies, mousses, compotes without sugar.
• Gravy on weak vegetable broths and broths, you can add herbs, vanillin and cinnamon when cooking.
• Tomato and white sauce with vegetables.
• From drinks, you can tea, coffee, both black and with milk, juices from vegetables, unsweetened fruits and berries, rosehip broth.

Sample menu based on 1800 kcal per day

Breakfast

• Muesli with dried fruits and skim milk (200 ml)
• Stewed carrots (200 g)
• Slice of fat-free cheese
• Hibiscus tea
• Snack: melon (200 g)

Dinner

• Vegetarian sauerkraut soup (250 ml)
• Rye bread (30 g)
• Bulgarian peppers stuffed with minced meat and rice, stewed with vegetables (tomatoes, onions, carrots) (300 g)
• Cranberry juice (200 ml)
• Afternoon snack: 2 pears (200 g)

Dinner

• Rice (150 g) with seafood (60 g)
• Vegetable salad (lettuce, tomatoes, bell peppers, green onions) with vegetable oil (200 g)
• Rosehip decoction (200 ml)

Recipes for the treatment table

Protein omelet with spinach

Photo: Shutterstock.com

• 3 squirrels
• ½ cup milk
• 70 g frozen spinach
• 30 g suluguni cheese
• 1 st. l. ghee

Step 1. Fry the spinach in butter.

Step 2. Beat egg whites with a pinch of salt, add milk and beat again.

Step 3. Pour into hot pan with spinach, stir.

Step 4. Leave for a minute over high heat so that the omelet grabs. Then reduce the heat to medium and cover with a lid.

Step 5. Sprinkle with grated cheese before serving.

Vegetarian cabbage soup

Photo: Shutterstock.com

• ½ fork cabbage
• 200 g sauerkraut
• 2 onions
• 2 tomatoes
• 2 sweet peppers
• 2 carrots
• 3 liters of water
• salt and pepper
• Bay leaf
• greens

Step 1. Cabbage, tomatoes, onions, peppers and carrots wash, peel, finely chop.

Step 2. Place vegetables in a saucepan, cover with water and bring to a boil. Cook until carrots are cooked.

Step 3. Salt, pepper and add bay leaf for 10 minutes. Add greens before serving.

The vinaigrette

Photo: www.globallookpress.com

• 1 beetroot
• 4 things. potatoes
• 1 carrot
• 2 pickles
• 2 eggs
• 4 tbsp. l. vegetable oil

Step 1. Boil hard boiled eggs. Boil beets, potatoes and carrots until tender.

Step 2. Cool everything and cut into cubes.

Step 3. Dice pickled cucumbers, drain the liquid.

Step 4. Mix everything, season with oil. You can add chopped greens.

jellied fish

Photo: One million menus

• 2 kg red fish
• 2 onions
• 2 carrots
• 1/2 lemon
• 1 sweet pepper
• celery root and parsley
• 1 packet of agar agar

Step 1. Cover the head and fins with cold water, bring to a boil over medium heat and cook over low heat for three hours. Remove foam all the time.

Step 2. After an hour, add carrots, onions, celery and parsley root to the broth. Half an hour later - put the chopped pieces of fish. Cook for another half an hour, then take out the fish, bones, and vegetables.

Step 3. Select the meat from the soup set and chop it finely. Cut the fish into nice pieces too.

Step 4. Put on the bottom of the dish, where you will make the aspic, decorate with slices of boiled carrots, herbs, bell pepper, lemon.

Step 5. Strain the broth 2-3 times. Introduce agar-agar into it. Pour broth over fish and vegetables. Put in the refrigerator for 10 hours.

Beef tongue with green beans

Photo: Shutterstock.com

• beef tongue - 500 g
• green beans - 350 g
• 1-2 tsp mustard

Step 1. Coarsely chop the green beans and boil in salted water for 4 minutes.

Step 2. Boil beef tongue, preferably steamed.

Step 3. Serve tongue with mustard and bean garnish.

Peppers stuffed with seafood and vegetables

Photo: Shutterstock.com

• 8 peppers
• 500 g seafood cocktail
• 3 carrots
• 3 tomatoes
• 1 small zucchini
• 300 g cheese
• black pepper, salt
• odorless vegetable oil

Step 1. Peel the peppers from the seeds and fry in a pan on all sides in vegetable oil.

Step 2. Let the oil drain and gently peel off the skin, you can under running cold water.

Step 3. Defrost seafood.

Step 4. Peel and finely chop the vegetables, grate the carrots.

Step 5. Fry vegetables, separately fry seafood with a clove of crushed garlic.

Step 6. Mix seafood and vegetables, add crumbled cheese, pepper.

Step 7. Stuff the peppers with the finished mass, bake them in the oven.

What is a healthy diet, how to eat right, what foods, when and in what quantities should enter our body every day or at least weekly? Such questions have worried scientists since ancient times, they are relevant in our time. Moreover, the views of researchers on the benefits and harms of certain products change periodically and often dramatically.

And why do we need to eat right at all, what is in this diet that is so good for health?

• Healthy proper nutrition should provide the body with the substances necessary for its growth, normal development and vital activity, and the intake of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person in vitamins and microelements.
• Healthy food combined with regular physical activity helps reduce the risk of various chronic diseases of the internal organs and endocrine disorders, including obesity, diabetes, hypertension, coronary heart disease, arthritis and arthrosis, diseases of the gastrointestinal tract and urinary tract.
• A balanced diet is vital for children and pregnant women, nursing mothers and the elderly, athletes, and a healthy diet in each case will differ significantly
• A complete correct menu for every day helps to improve physical performance, which means to increase academic success, mood, and vitality.
• Special dietary nutrition and in particular the ketogenic diet, as well as the reduction in the diet of foods containing gluten and casein, help improve health in autism and schizophrenia, and reduce the number of seizures in patients with epilepsy
• Proper nutrition is of great importance for preventing the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet is effective with the inclusion of useful and the exclusion of unwanted foods and with existing alcoholism
• Healthy food helps to strengthen the body's defenses, increase resistance to infections, and even significantly reduce the risk of malignant tumors.
• By following the basic rules of a healthy diet, you can extend the active years of life, increase its duration, and slow down aging.

1. Correspondence of the calorie content of the diet to the energy costs of the body.

• To calculate, you will need to know such anthropometric indicators as height, body weight, waist and hips, fat fold thickness, dry mass and the amount of fat in the body of a given person. In addition, it is important to take into account age and health status, as well as the intensity of physical activity. At the same time, when following any diet (for the purpose of losing weight or gaining body weight, intense physical exertion and various diseases), it is necessary to ensure the supply of the minimum required amount of energy for the normal functioning of all organs and systems.
  On average, for a person with normal weight, leading a sedentary lifestyle and not actively involved in physical education and sports, the need for energy to maintain and promote health is 2000-2500 kcal per day.
• The functioning in the mode of severe energy deficit (with a daily calorie content of the diet of 800-1100 kcal) has a negative effect on the body for a long time - weeks, months. Often such food is used for weight loss. But in this mode, the human reproductive system suffers (the ability to fertilize, conceive and normal development of the fetus decreases), thyroid function and immunity are inhibited, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, constant fatigue worries.
• The body "screams for help", urging the owner to come to his senses and return to a full healthy diet. The situation is exacerbated when, along with a meager diet, physical activity also increases. Calculate how much energy remains available to the body with a daily calorie content of 1000 kcal and daily expenditure of 300-400 kcal while exercising in the gym or during long walking? Only 600 kcal per day!!! This is a powerful stress for the body and such initiative can eventually lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight outwardly, that is, the amount of subcutaneous (good) fat will decrease, only visceral (bad) fat will not disappear anywhere.
• Therefore, any decision to reduce weight, quickly lose 10-20-30 kg or more should be carefully calculated with a healthy nutrition specialist. An individually selected diet should be complete in all respects, and the reduction in daily caloric content should not be more than 20-30% of the original figure (on average, not less than 1400-1600 kcal). Only in this case, the nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and at the same time not harm your body.

2. A balanced diet, in which all the necessary nutrients enter the body in a certain, correct combination:

• , fats, carbohydrates (in a ratio of 1:1:4 in a healthy person with normal weight and in the absence of concomitant diseases), and with an optimal ratio of animal and vegetable sources. At the same time, saturated fats should be no more than 10% of the total calories, and trans fats - no more than 1%, free sugar - 5-10%.
• The presence of essential amino acids, unsaturated fatty acids in the required amount (in products, not from a pharmacy), the predominance of slow carbohydrates with low
• A sufficient amount of vitamins A, group B, C, E, K, PP, etc., as well as macro- and microelements - iron, phosphorus, potassium and calcium, iodine and zinc, magnesium, fluorine, selenium ...
• With food, pectin and fiber enter the body daily, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins ... (mainly - with vegetables and fruits, berries, herbs)

3. Limit the intake of useless and unhealthy foods as much as possible:

• Semi-finished products, fast food (store dumplings, sausages and sausages, “instant” soups and bouillon cubes, as well as porridge and noodles that do not require cooking, hot dogs and hamburgers, french fries and chips, sushi and pizza ...) - no more than 1 -2 times a month
• Confectionery (cakes, pastries, cookies), buns and white bread made from premium flour, dryers, bagels, ice cream, etc. - no more than once a week
• Sugar, honey, jam - no more than 3-5 teaspoons per day (including hidden sugar in store-bought curds and yogurts, tomato sauce ...)
• Chocolates, lollipops - 1 candy every other day for a healthy diet will not hurt
• Salt - 1 teaspoon per day (taking into account the addition in the cooking process). And for proper nutrition, it is better not to add salt to cooked food at all.
• It is advisable to exclude mayonnaise, ketchups, sauces from the store, as well as low-fat cottage cheese desserts and yogurts from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or choose carefully by reading ingredients on the label. Alternatively, you can prepare sauces at home from natural products (olive oil, sour cream and homemade yogurt, spices)
• Carbonated sweet drinks and store-bought juices, sweeteners - it is advisable to refuse completely, because they have nothing to do with a healthy diet
• Alcohol - limit consumption to no more than 2 units of pure alcohol per day for men and no more than 1 for women (1 unit of alcohol is 30 g of vodka or cognac, 100-120 g of wine or 330 g of beer)

4. Ensure a daily intake of the five main types of food (Walter Willett's Healthy Eating Pyramid):

• carbohydrate products(6-10 units per day) - bread (preferably black, whole grain) - 1 piece - 1 unit, whole grain cereals (oatmeal, buckwheat, rice) - 1 bowl of porridge - 2 units, cereal soup or with the addition of pasta - 1 plate - 2 units.
• Vegetables and fruits (5-8 units per day for a healthy diet) - 1 unit. \u003d 1 medium vegetable or fruit (100 g fresh or stewed vegetables), 1 bowl of vegetable soup, 0.5 cups of fruit juice. During the day, it is advisable to eat a plate of vegetable salad + a portion of stewed or steamed vegetables + at least 1 apple or orange or 2-3 kiwis. And yet - do not forget about dried fruits (dried apricots, prunes, raisins, etc.)
• Meat (skinless poultry - 3-4 times a week, veal or lean pork - a maximum of 1-2 times a week) and fish (2-3 times a week), eggs, beans and nuts– 3-4 times a week (only 2-3 meals per day) – these foods are necessary for proper nutrition
• Dairy(2-3 units per day) - cottage cheese and cheese, milk and kefir, curdled milk and homemade yogurt. In one unit - 250 milliliters of kefir or yogurt, 30 g of hard or soft cheese, 50-100 g of cottage cheese
• and oils (2-3 units per day) - in one unit - 1 tablespoon of vegetable oil or mayonnaise, 2 tablespoons of butter. Of vegetable oils, it is better to use olive, linseed or rapeseed (for salads and cooking). Butter - 10-15 g per day

5. The best way to cook healthy food– raw (vegetables and fruits), steamed or grilled. If cooking - throw food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to refuse the pan or fry without adding oil.

6. Follow the right healthy diet- eating 3-4 times a day at intervals of 4.5-5 hours. For longer intervals, use snacks in the form of fresh fruits, dried fruits, nuts or dairy products. The last meal should be 2-3 hours before bedtime.

7. Food should be not only healthy, but also tasty, varied. Reduce portions, but forbid less, allow yourself your favorite and not very healthy treat at least sometimes - 2-3 times a month.

If you understand that you need healthy proper nutrition, if you decide to change your eating habits, improve your appearance and health, lose extra pounds or get better, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take on the challenge of changing your lifestyle.

About how to eat right, you learned in general principles from this article. It does not hurt to contact an experienced nutritionist to develop individual recommendations. But you will still build your new life yourself, because proper nutrition is not a fleeting passion for a fashionable diet, it is for life, only in this case you can regain your health, efficiency, activity and keep them for many years.

References:

1. WHO recommendations on healthy eating - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet

2. Dietetics. Guide ed. A.Yu. Baranovsky. Peter. 2012

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

1. Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
2. The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
3. No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds in a short time, but it will allow you to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

1. Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
2. Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
3. Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
4. A large portion of cottage cheese with sour cream, jam and fresh fruit.
5. Fruit soup with seasonal fruits and light sour cream.

Dinners

1. Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
2. Baked cauliflower breaded with semolina, 10% cream and egg white.
3. Low-fat vegetable lasagna.
4. Vegetable cream soup with rice.
5. Low-fat rolls or a few slices of vegetarian pizza.

Dinners

1. Stewed vegetables with pieces of boiled chicken breast.
2. Seafood with boiled brown rice.
3. Vegetable omelet of 4 proteins and 2 yolks with herbs.
4. Cottage cheese casserole and vegetable salad.
5. Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

1. A glass of kefir with 1 tsp. honey or jam.
2. 20 g dark chocolate and green apple.
3. 2 rice or buckwheat breads with cottage cheese and herbs.
4. A handful of nuts and dried fruits (should fit in the palm of your hand).
5. 3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

• dry breakfast mixes, including most types of muesli (read the composition carefully);
• white bread and rich pastries;
• chocolate bars and confectionery;
• crackers, chips and other fast food;
• ready-made sauces;
• nectars and unnatural juices;
• carbonated drinks and their dietary substitutes;
• alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!

In recent years, the relevance of a healthy lifestyle has increased. Given all its advantages, people normalize their daily routine, adjust their diet and give up bad habits. “Zozhniki” pay special attention to their diet, carefully monitoring the balance of calories consumed and the number of calories.

Today, our resource will help those readers who decide to eat right and without harm to their health choose the optimal diet for each day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to everyone.

The benefits of proper nutrition and its basic principles

Certain foods should be eliminated entirely

is the key to a long and trouble-free life for any person. Everyone knows this aphorism: "We are what we eat." He does not exaggerate the importance of diet in people's lives, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

To eat right, you don’t need to take any complicated measures. The main thing is to eat the food that does not harm the body. Basically, such products are rich in plant components and trace elements.

Proper nutrition is not something boring and complicated in terms of organization. It is not necessary to refuse harmful goodies during its implementation - it is enough not to abuse them. Chips, fast food, smoked meats and similar products can be considered an example of tasty but unhealthy food.

By approaching your diet selectively and wisely, anyone will be able to eat tasty, but at the same time good for their health. The most important point in the right diet is food, which in principle is not surprising.

However, we must not forget about other principles of healthy, proper nutrition. They fully include:

• Meals only with a feeling of hunger and exclusively in natural poses.
• Lack of overeating - it is better to get up from the table with a slight feeling of malnutrition.
• Organization of fractional meals in an amount of 4 times a day.
• Proper distribution of calories consumed throughout the day and their adequate selection.
• Normal water intake, but it is advisable not to drink liquid immediately after a meal or as a drink for meals.
• The last meal is "light" and is organized 3-4 hours before bedtime.
• Directly the process of eating food should be calm. It is important to chew food thoroughly and in small pieces. Swallowing all or a significant portion of a serving is pretty stupid and, most importantly, unhealthy. In principle, nothing more is required to implement proper nutrition.

It is enough to observe and adhere to the principles noted above.

List of "correct" products

The concept of “the right product” is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not harm it when taken.

Such products include:

• greens rich in fiber;
• vegetables;
• berries;
• meat;
• fish;
• seafood;
• cereals;
• green tea and some types of black;
• compotes and fruit drinks.

All other products cannot be attributed to the correct and useful ones. Their reception may be harmless, but it must be organized in a dosed and adequate regimen.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and correct option would be to eat dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

What should be abandoned

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat right. The main thing is not to abuse potentially harmful products. What does it mean? Everything is simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, harmful dishes will not bring any harm and will allow you to appease the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution, you can eat:

• chips, kirieshki and similar "pickles";
• all fried, smoked, pickled and salted foods;
• coffee and black tea;
• lemonades;
• sweets and sugar directly;
• canned products of any kind;
• fatty dairy products;
• bakery and similar products.

Perhaps only meal replacements, food additives and sauces should be completely abandoned. Even in small quantities, these products provoke problems in the body and do not combine with the idea of ​​proper nutrition. Otherwise, a healthy diet does not require restrictions.

An example of an optimal menu

Without proper nutrition, it is not easy to have a slim figure ...

The optimal menu is what all “foodies” strive for, while observing the principles of healthy eating. Most people do not want to lose weight or gain mass, but simply pursue the goal of maintaining their weight at a constant rate.

Choosing the right diet is very easy. As a rule, the banal observance of the above provisions is enough, taking into account the total calorie content of the products taken.

As an example of an optimal menu for middle-aged women and men, imagine the following 7-day meal schedule:

Monday

• Breakfast: buckwheat porridge, boiled egg, vegetable salad with sour cream or a little butter, green tea with sugar.
• Second breakfast (lunch): an apple or a banana, a glass of milk or kefir
• Lunch: lean meat, vegetable salad, soup, compote.
• Afternoon snack: tea with cookies or something baked.
• Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

• Breakfast: oatmeal with berries, compote.
• Second breakfast (lunch): salad with bread.
• Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
• Afternoon snack: a light sandwich with cheese and butter.
• Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

• Breakfast: scrambled eggs with greens, green tea with sugar,
• Lunch: puree soup, cutlet, vegetables, compote.
• Afternoon snack: green tea pie.
• Dinner: low-fat fish with vegetables, compote.

Thursday

• Breakfast: fried eggs, stewed vegetables, black tea with sugar.
• Second breakfast (lunch): banana.
• Lunch: lean meat, potatoes in any form, compote.
• Afternoon snack: a light sandwich with anything and green tea.
• Dinner: lean meat with vegetables, compote.

Friday

• Breakfast: Perlovka porridge, nuts and milk.
• Second breakfast (lunch): any fruit.
• Lunch: turkey fillet, vegetable soup, compote.
• Afternoon snack: baked goods with green tea.
• Dinner: stewed fish, vegetable salad, compote.

Saturday

• Breakfast: , coffee.
• Second breakfast (lunch): grapefruit.
• Lunch: vegetable soup, buckwheat cutlets, green tea with sugar.
• Afternoon snack: biscuits with compote.
• Dinner: lean meat, vegetables, compote.

Sunday

• Breakfast: black tea with sugar, any porridge.
• Second breakfast (lunch): banana.
• Lunch: chicken, any side dish, compote.
• Afternoon snack: any bakery product with milk.
• Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

1. Keep its total caloric content at the level of 2000-2600 calories.
2. Get up from the table, malnourished.
3. Dilute your meal with a drink of water.
4. Organize snacks in the form of lunch and afternoon tea in an easy mode.
5. Do not refuse a small amount of bread and spices when absorbing main dishes.

In principle, there are no difficulties in proper nutrition. With a competent approach to its implementation and compliance with all the principles noted, organizing a healthy diet is very simple.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, and to cut it, and even to build muscle. To use this diet for weight loss, it is enough:

• Reduce its calorie content to 1,600-2,200 calories.
• Crush meals up to 6-8 times a day.
• Cook all dishes only by steaming, by boiling or baking.
• Drink 2.8-3.5 liters of fluid daily (preferably green tea and water).
• Limit your sugar intake as much as possible.
• In a very small amount, use any sweets, cookies and bakery products.
• Additionally, go in for sports (at least light physical education to speed up metabolism and speed up the process of losing weight).

By adhering to these principles, the optimal menu for maintaining weight can be easily converted into. As practice and reviews of people show, the effect of such a diet is quite significant.

Diet for gaining weight

If your goal is to gain muscle mass, then the considered menu is subject to even less adjustment. For stable muscle growth you will need:

• Increase calories to 2600-3500 calories per day.
• Make sure that per 1 kilogram of body weight you have to consume at least 1.5-2 grams of protein and 4-5 grams of carbohydrates.
• Also drink plenty of fluids.
• Work out with weights.
• If necessary, use appropriate supplements (protein, amino acids, energy drinks, etc.).

As in the case of a diet for weight loss, the diet does not require significant adjustments. The main thing is to consume the right number of calories and proteins. With systematic sports, weight gain will not keep you waiting.

Perhaps, on this the most important provisions on the topic of today's article have come to an end. In principle, there is nothing complicated in proper nutrition.

When organizing it, it is enough to adhere to certain principles and not to abuse potentially harmful products. We hope that the presented material was useful for you and gave answers to your questions. Health to you and a long, happy life!

The video will introduce you to the basics of proper nutrition: