Eat the right diet. Proper nutrition menu for weight loss: how to make a diet

Reading time: 9 minutes

They talk about proper nutrition for weight loss in the media, on websites about getting rid of excess weight. To understand what this means, it is necessary gradually and listening to the opinions of experts. Learn about what proper nutrition is, how to follow the basic principles and painlessly switch to healthy food. To make weight loss a reality for you, try the menu and recipes for delicious, low-calorie dishes!

How to switch to proper nutrition

Problems with overweight people prefer to decide with diets, and methods such as the right balanced diet and fitness classes, workouts, use a few. An irrational lifestyle often leads to the fact that the skin and muscles lose their elasticity, the stomach grows, gastritis begins, a lack of vitamins is revealed, and the weight only increases.

nutritionists different countries promote good nutrition for effective weight loss- a program that promotes weight loss and maintenance of the body in healthy condition. With food, a certain amount of energy and vitamins enter the body, which are subsequently used for physical needs. Excess energy in the body is accumulated, converted into body fat, which is expressed as excess weight. The energy balance will be correct.

In order for the nutrition system to contribute to weight loss, a phased transition to it would be correct:

First you need to gradually eliminate harmful foods from the diet: bread, potatoes, cakes, sweets. Abrupt changes will lead to an instant breakdown, which is fraught with disappointment in the effectiveness of the PR package.
Then you need to gradually delete delicacies from your diet. First, reduce the portions of dessert, pastries consumed, then eat these foods every other day. Gradually stretch the periods of abstinence and, finally, allow yourself "harmfulness" only on special dates.
To switch to the right nutrition system, it is important to calculate the calorie content of the foods consumed and reduce it to the optimal one. Make calculations, taking into account the average energy that your body needs.
The metabolism in PP consumes about 1 kcal per hour per 1 kg of body weight (the child's metabolism is more active). physical training and mental stress needs additional energy reinforcement if you stick to a balanced diet.
A girl or woman with a body weight of 60 kg spends an average of 1500-1600 kcal per day. This amount of energy is necessary for the PP of a healthy, hungry person who is in calm state in a room at an air temperature of 18 to 20 degrees.

Basic principles of proper nutrition

In addition to calculating the amount of food, you need to find out what foods you should consume for weight loss, and what to refrain from. On this basis, the principles of proper nutrition are built:

The basis of the menu should be vegetables and fruits, give preference to the first group of products. Fruits are useful, but contain sugar, a lot of energy.
It is important to give up carbonated drinks by increasing consumption plain water(preferably mineral).
Reduce your intake of sweets and flour products. It is not necessary to completely abandon them, sometimes indulge yourself, maintaining a proper diet system as a whole.
Include porridges cooked on water in your daily menu. Eat this dish in the morning, when the body needs carbohydrates the most.
To make the diet rational, add fish dishes to the diet, dairy products, green tea, garlic and eggs.
An important component of a proper nutrition system should be dishes with great content fiber.

Mode and daily diet

Compliance with proportions is the basis of a healthy diet for weight loss. 50-60% should be carbohydrate food, fats should not go beyond 25%, and proteins should not be less than 15% in terms of daily food intake. With proper nutrition for weight loss, the regime is also important. Eat at the same time every day, make a routine. Meals on average should be three to four per day with breaks of 4-5 hours. The same rule applies to children.

Avoid eating a couple of hours before bed. Experts claim that fractional nutrition is not only weight loss, but also a healthy choice, a guarantee of longevity. Breakfast should include about 25% of all foods consumed per day, lunch - about 30-40%, afternoon tea - 15% and dinner - 20-25% of the daily portion. This ratio is excellent for supporting the immune system and general state organism, rationally provides it with energy. These rules should form the basis of the daily menu.

How to combine products correctly

An important principle of losing weight is separate nutrition. Reception of protein food should not be accompanied by the consumption of food containing starch in its composition (for example, the simultaneous consumption of meat and potatoes). Such protein products, like fish, meat, eggs, milk, oats, peanuts, wheat, lentils, beans are successfully combined with vegetables and herbs (zucchini, onions, spinach, celery, cabbage, beans, beans).

For weight loss, foods that have starch are good to consume with green vegetables. Salads with such components, with the right nutrition system, should not contain dressings. Cabbage, peppers, radishes, tomatoes are in perfect harmony with starchy foods. Combining foods containing starch with each other is harmful to digestion. Bread and potatoes, for example, are digested differently in the body, which slows down the process significantly. Eat such foods without adding other ingredients, chewing thoroughly.

Eat fruits as a meal replacement or an hour before meals. Snacking on the basis of sugary foods is extremely harmful for weight loss. The best fruits for our body are those that are ripe in season and preferably in our region, so choose them correctly. Fruits ripened with the use of agrochemicals do not bring benefits and even sometimes harm health.

Product Compatibility Chart

Weekly menu of balanced healthy nutrition

To make it easier to get used to a balanced diet, make the right variety weekly menu and stick with it. Subsequently, the basics of a healthy diet that supports the figure will remain at the subconscious level. Eat according to the prepared scheme, but sometimes arrange fasting days that help cleanse the body. Here sample menu balanced diet for weight loss:

Monday. For breakfast, eat an apple baked with honey and nuts. Make lunch like this: 200-300 grams of any light soup, 100 gr. vegetable salad, any one fruit, a glass of compote. Snack: 200 ml natural yoghurt. Products for dinner: 150 gr. rice or buckwheat, 100 gr. salad with mushrooms, cabbage, radish.
Tuesday. Breakfast: toast, 1 fruit, tea without sugar. Lunch: vegetable soup or puree soup, 200 gr. fruit salad, 1 toast or whole grain biscuit. Snack: any fruit. Dinner: 100 gr. mashed potatoes, vegetable or seafood salad, tea or fruit drink.
Wednesday. Breakfast: scrambled eggs (1-2 eggs), 100 gr. vegetable salad, tea. Lunch: 200-300 gr. chicken broth soup light vegetable salad, a glass of jelly. Afternoon snack: 6-10 dried fruits. Dinner: 100 gr. baked potato, cheese slice, tea.
Thursday. Breakfast: no more than 100 gr. cottage cheese with the addition of raisins, dried apricots. Lunch: fish soup, a slice of whole grain bread, tea. High tea: 1 boiled egg, 1 fruit. Dinner: 200 gr. baked vegetables with cheese, a slice of bread or cheese, tea.
Friday. Breakfast: a small portion of cereal seasoned with milk or kefir, tea. Lunch: 1 cutlet (chicken breast), vegetable dressing, vegetable salad, jelly. Afternoon snack: bran-based biscuit, tea. Dinner: 80 gr. cottage cheese casserole with fruit, a glass of fruit drink.
Saturday. Breakfast: cheesecakes with honey, a glass of kefir. Lunch: mushroom soup, vegetable salad, coffee. Snack: a glass of kefir with fruit, 1 banana. Dinner: 200 gr. baked lean fish, 200 ml of juice.
Sunday. Breakfast: 100 gr. oatmeal porridge boiled in water or milk, tea without sugar. Lunch: 200 gr. soup in meat broth, vegetable salad dressed with olive oil, 1 cup apple juice. Snack: 1 any fruit, a glass of kefir or fermented baked milk. Dinner: 100 gr. boiled chicken, 100 gr. baked vegetables, compote or tea.

Recipes with photos

Establishing a nutrition system for getting rid of excess weight is hard work. Often, a breakdown in weight loss occurs due to tasteless food. To lose weight with PP without problems, use recipes diet meals useful and very appetizing. For example, prepare a cottage cheese casserole and make it tastier by adding apples, raisins, strawberries, dried fruits. The composition of the dietary casserole does not contain flour, starch, sugar, semolina.

Diversify your diet for weight loss by including a dietary omelet in it - tasty dish which can be prepared for breakfast. Break the eggs, add pepper, garlic, salt and beat the resulting mass with a mixer. Complete the dish with vegetables: wash and cut 1 tomato and 1 bell pepper. Pour the egg mixture into the heated skillet and wait for the omelet to set. After that, put the chopped vegetables on top. Wait until ready.

For lunch

Lunch snack at proper diet for weight loss can not do without soup. Prepare tomato soup. It is worth doing it in advance: soak 400 gr. beans (red). Then boil it in chicken broth with the addition of 3 tbsp. l. tomato paste. Onion, a few cloves of garlic, 2 bell peppers sauté on vegetable oil. Then we cook everything until done. Add tomato juice (750 ml) and bring to a boil. Whisk in a blender before serving.

For dinner

A proper nutrition system implies an easy last meal. For dinner, make a soy meat salad. Its composition includes following products: 1 package soy meat, pre-soaked, 2 chopped carrots, 1 onion, 1 garlic clove, 1 tsp. vinegar and vegetable or olive oil for dressing. Grind everything, season with oil, add herbs for flavor. The main thing is that the dish is appetizing.

Anna Mironova

Reading time: 11 minutes

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There are a huge number of diets that allow you to lose weight. But for some reason, few people think that it is enough to competently and wisely approach the issue of nutrition, and no restrictions will simply be needed. Exist certain rules, which should be followed so that later you do not sob on the scales, and also exists. How to eat right?

Watch your portion sizes. In short, eat less! Both at home, and at a party, and in public catering. Skip the heavy salad and replace it with a lighter one. And share the main dish with a friend (friend).
Avoid large plates at home. Get a smaller plate. And portions, respectively, impose smaller ones. Remember that the body does not need as much food as you are used to putting on. Just enough to make you feel a little full.
We eat much more if we eat while watching a movie on TV.(a fact proven by scientists). Learn to perceive the process of eating, like refueling for a car. How much fuel do you need to get the car going? Refueled, and forward.
Try to plan your menu at least a day ahead. And even better - for the whole week. On the eve of the working day, think - what exactly will you feed your body? Stock up on yogurt and a couple of fruits to satisfy your hunger in a timely manner and not run to the store later for chips and chocolates.
Once you've made a menu for the week, stick to it. Buy all groceries in advance. Stick your menu on the fridge and eat only what is on it. Hide the “extra” products so that there is no temptation to grab a couple of Krakow bagels or a smoked leg before dinner.
Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea and coffee go separately).
Be sure to have breakfast in the morning. Breakfast should not be heavy, but must contain those nutrients that will help you calmly hold out until lunch. Dairy products and fiber are a must. See.
Strictly adhere to the diet. If there are still a couple of hours before lunch, and you just feel unbearably hungry, and you are ready to run for a hamburger, take an apple, pear or banana. Have a snack with fruit - it will not bring harm, and the feeling of acute hunger will be released.
Eat lots of vegetables and fruits. Every day. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain maximum amount necessary vitamins and ensure the smooth functioning of the digestive tract.
Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. Sweets, if possible, replace fruits, candied fruits, dried fruits, dark chocolate.
Minimize your salt intake. In some cases, refuse altogether. For example, a vegetable salad seasoned with oil will not suffer at all from the lack of salt. Again, a boiled egg can be consumed without salt.
Eliminate the wrong carbs(sugar, rice, flour) and enter healthy (fruits-vegetables, legumes, whole grain bread).
Don't forget fiber! Minimal amount per day - about thirty g. Look for it in whole grains and fruits and vegetables.
Swap bad fats for good ones- for nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero the consumption of red meat, whole milk products, as well as fried foods, biscuits, margarine, etc.
Protein is irreplaceable. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs, and tofu.
Vitamin D and calcium(dairy products, beans, leafy vegetables) - nowhere without them.
Absolutely avoid eating out. Prepare yourself! Not semi-finished products, but “first, second and compote”. You can make it ahead of time and put it in the freezer to save time. And money - and even more so.
Eat high-calorie foods only in the morning. In the second - only the lungs.
Try to burn more calories throughout the day than you consume. per day. Get a notebook for the first time to see the "arrival-expenditure" of extra pounds.
Avoid fatty-sweet-spicy-salty foods.
Any dietary restrictions do not make sense without physical activity. If you do not want to become an old woman ahead of time, then combine your proper nutrition with the right loads. Then your skin will not sag, and your muscles will not weaken.

What is the right food for breakfast, lunch and dinner?

What to eat for breakfast

This energy boost is the basis of the whole day. Breakfast is not deposited on the hips and is converted into clean energy. Requirements for a proper breakfast:

Buns, sandwiches, toast and croissants - down. They only tire the body, which, after such a breakfast, wants to go back to bed.
Pulses for breakfast - superfluous . The exception is buckwheat.
The main part of breakfast should be fruit. Especially in summer. In winter, you can replace them with dried fruits.
Must include in your morning meal yogurt, ryazhenka or cottage cheese .
milk in pure form for breakfast you can eat only until six in the morning. For example, with cinnamon - it provides cheerfulness.
The perfect breakfast fruit salad seasoned with yogurt or fermented baked milk. You can also add berries and nuts.
For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.

What to eat for lunch

For the most part, we dine very quickly, not really thinking about what we eat, and throwing what is at hand into the furnace. Because work is waiting. And this meal requires a serious approach. And of course sandwiches for lunch are absolutely not suitable. In extreme cases, you can order lunch to the office or find a canteen with hot lunches. Requirements for the right lunch:

At lunch you can not limit yourself in food , but this meal should not occur later than two in the afternoon.
For the first, you can eat, for example, borscht, for the second - buckwheat garnish and two hundred grams of chicken breast. Do not forget about salad (only fresh vegetables) and unleavened bread. On the third - compote or juice from fresh fruits.
Avoid smoked and fried meat . Replace it with steamed meat and plenty of vegetables.

What should you eat for dinner?

How is dinner usually? We eat everything and more (and certainly with dessert), after which we fall on the sofa to watch the TV in order to digest all this abundance of food. Moreover, while you come home from work, while you cook dinner, while you gather the whole family at the table, the hands of the clock are confidently approaching ten in the evening. As a result, we spend the night digesting food, instead of resting. So how should it be? Requirements for the right dinner:

Dinner should be light. Optimal time for dinner - no later than four hours before bedtime. Preferably at 6pm.
For dinner beans should not be consumed - They should be eaten in the morning.
The best dishes for dinner are stewed or raw vegetables . Certainly not meat fried potatoes and a huge piece of cake.
Drink before bed warm milk , seasoned with a spoonful of honey - it contributes restful sleep and fast sleep.

The right menu for the day

Since morning:
A glass of water right after you get out of bed. Get yourself into this habit.
Breakfast :

A couple of dried breads.
Fruit salad with yogurt.
Or vegetable salad with vegetable oil.
100 g of cottage cheese (cheese).
Tea, coffee, milk available.

Lunch:

100 g of berries (fruits).
Natural juice.

Dinner:

Soup (lean, fish, vegetable puree soup, or low-fat broth).
About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "tasty" skins and crusts! For example, salmon skewers or turkey stew.
Salad (only fresh vegetables!) with vegetable (olive) oil.
Garnish - a maximum of four tablespoons. It is preferable to refuse it altogether, replacing it with a larger portion of salad. Or steamed vegetables.

Afternoon snack:

100 g of berries or fruits.
Tea, coffee, juice or water. You can use low-fat yogurt. Choose.

Dinner:

A couple of dried breads.
Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil.
100 g of cheese or cottage cheese, plus a boiled egg.
Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
Drink optional.

And the most important thing to remember: we eat only to live, and not vice versa.

Anna Mironova

Reading time: 11 minutes

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If you want to be beautiful and healthy, you need to learn the basics of proper nutrition. If you do not watch your diet, eat sandwiches, canned food and dry breakfasts, serious health and digestive complications may arise in the future. During malnutrition a large amount of fats and sugars accumulate in the body, causing over time the most common diseases of the 21st century - atherosclerosis and diabetes. Read: With an excess of these products, most of them are deposited in cellulite and fat deposits in the abdomen, thighs and buttocks. Be sure to learn the principles of proper nutrition and the basics of a healthy diet.

Proper nutrition - the essence and foundations of a healthy diet

How to make the right diet - step by step instructions

Drawing up a menu for a certain period will help to balance the diet, count calories and enrich the body with the necessary substances.

Step-by-step instructions for compiling a healthy diet

Books on proper nutrition will help organize the diet correctly

There are many books on proper nutrition that will allow you to properly organize your diet.

Adiraja das "Vedic Culinary Art"

The book is interesting in that it has a real tour of proper nutrition. It has lots of pictures and good explanations. The author knew what he was writing about.
Gubergrits A.Ya. "Medicinal Nutrition"

A. Ya. Gubergrits is one of the brightest representatives Kyiv school internal medicine. In her book on nutrition, she gives Special attention basics rational nutrition, nutritional and biological value of products, as well as the principles of building food rations. The doctor gives detailed arguments about unloading days and diet food.
Vydrevich G.S. "Salt free diet"

The book talks about the dangers of salt. Reduced diets are the basis of many therapeutic diets. The book provides examples of many salt-free diets and their principles. Readers will be able to find a diet to their taste and health.
Vydrevich G.S. "50 rules of healthy eating"

The book contains the basic principles of healthy and proper nutrition. Nutrition helps to maintain youth, health and beauty. Also here are recipes for delicious and healthy meals that you can easily cook at home.
Bragg Pohl "The Miracle of Fasting"

Here are right principles fasting, which helps to cleanse the body of toxins and remove toxins. By fasting, you can keep your heart healthy and your body young. Bregg Pohl assures that adhering to proper fasting, You can live up to 120 years and more.
Brezhneva V. "Kremlin Diet - Salads, Appetizers, Desserts"

Many celebrities, diplomats and politicians. Currently, such a diet can be used by ordinary people. With its help, you can get the figure of your dreams, throwing off a couple of kilograms. Brezhnev's book describes the main principles of dieting, has many recipes for salads, appetizers and desserts.
Blumenthal Heston "The Science of Cooking or Molecular Gastronomy"

In this book, a modern chef offers simple recipes for a healthy diet. They are distinguished by their unusual cooking technology, but still dishes can be prepared at home.

Proper nutrition – guarantee of beauty and health. Few people can boast of excellent health by eating hamburgers and cola, so watch your diet and you will live happily ever after!

AT recent times, the topic of proper nutrition is becoming more and more popular. And this is not at all surprising, because natural beauty has confidently come into fashion, the manifestation of which is possible only with the right daily routine and diet. Having overpowered yourself in nutrition once, you simply cannot stop, as you will feel a significant, and most importantly positive, difference both in your well-being and in appearance. So, today the topic of proper nutrition.

The essence of proper nutrition

First of all, the essence of proper nutrition, of course, is the complete exclusion of all harmful products from the diet. Just don’t try to do it right away and in one day - it still won’t work, but your mood will drop. Start by gradually reducing the amount of harmful foods and foods, then everything will be easier from a psychological point of view. Start with fast food first, then fried, fatty, smoked, etc. It is not recommended to completely exclude fried foods and other things (except for fast food and cola) from your diet. Let it be a little, but a part will remain present. This is due to the fact that the body does not wean from it. Otherwise, if sometime in the future you have to eat some of this, then the body may simply reject the food.

Proper nutrition refers to the order of eating. It’s not enough to eat healthy, you also need to eat at the same time. Designate in advance the period in which the meal will be made and try to stick to it as much as possible. Then your body will work like clockwork.

You need to eat often (about 5-6 times a day), but in small portions. This will allow you to constantly feel full and at the same time not stretch the stomach.

Have dinner no later than 2 hours before bedtime. It doesn't have to be six in the evening. If, for example, you go to bed at 12 at night, but the last time you need to eat no later than ten in the evening. At the same time, do not forget that dinner is the “lightest” meal, just like a serving. Eat in such a way that the total time interval between breakfast and dinner is 12 hours.

40% of the total diet should be fruits and vegetables. They have a lot of life important vitamins and trace elements, as well as fiber, which regulates the work gastrointestinal tract and is watching.

Try to include cereals in your breakfast. They are nutritious and very useful. And the absorbents included in their composition also contribute to the cleansing of the body, and this is a beautiful figure and!

Do not neglect nuts, legumes and seeds, they are high in dietary fiber, unsaturated acids and potassium. Eat them, preferably without salt, and nuts only raw.

Dairy products should be present on your table every day - this is the basis healthy work intestines and maintenance of its microflora.

Every day the body should receive at least 60 g of protein. It can be extracted from animal products such as meat, eggs, milk, etc. Load up on fish - it's a rich source of phosphorus.

Follow water-salt balance. You need to drink at least 30 ml of water per kilogram of weight per day.

Fall in love with dried fruits, if before that you treated them coldly. They will bring invaluable benefits.

The number of calories per day, with proper nutrition, should not exceed 2,000.

Give up white bread towards gray. It is desirable that flour be used in its manufacture. coarse grinding.

Separate food

Proponents of separate nutrition adhere to the rule that not all products are combined with each other. And there is some truth in this. For example, tomatoes and cucumbers, contrary to their usual use in tandem, are not very compatible with each other. Of course, after eating them to the toilet, no one will run, but call increased gas formation they can. Therefore, it is better to try to eat them separately with a small gap. It is also worth mentioning that "digging" deeper can make your head spin. About separate power supply Every expert has his own opinion. Someone considers the same products to be compatible, and someone vice versa. Get ready to learn all the basics on your own.

When two incompatible products are simultaneously in the stomach, it is difficult for the body to digest them, and non-oxidized proteins and carbohydrates are sent to fats. Time interval for safe reception food "mixed" food is 2 hours.

By using only products that are compatible with each other, you make it easier for your stomach. This contributes to normalization.

You can see the compatibility of products in the table below. Choose two products, one at the top and one at the side, at the point of their intersection, look at the number, and then its decoding. For example, sauerkraut and meat are marked "5" - this indicates high degree compatibility. While meat and pasta have a compatibility level of "1", which is very bad.

How to eat right

Ideally, the maximum amount of food on your table should be cooked or grown by you yourself. Unfortunately, on the shelves of stores, both vegetable and grocery, there are a lot of goods treated with chemicals, or grown with their use. And this is already wrong. There will be an illusion that you are eating healthy food, thereby slowly killing yourself.

But even among so many pesticides, you can find decent food. That's just "by eye" to detect it is problematic. It will be useful to purchase a nitrate meter. With it, you can go shopping and markets, checking the quantity harmful substances in vegetables and fruits.

Consume 60% off daily allowance carbohydrates, 30% protein and 20% fat. At lunch, be sure to eat the first and second. Dinner is the lightest, low-calorie.

Wanting to eat right - learn how to make a menu. Determine the duration yourself, but from experience, the most optimal time considered a week. There will be an opportunity to buy everything you need on the weekend. Try to eat freshly prepared food, it contains the maximum amount useful substances. During subsequent heating, they can be lost and the food itself loses its original taste.

Read the nutrition literature written by doctors. Do not take books by unknown authors, or those who are far from medicine. This will save money and save precious health.

Proper nutrition: breakfast

Breakfast is the best important element proper nutrition. It has been scientifically proven that people who neglect their morning meal are 4 times more prone to obesity than those who eat in the morning. It helps to start the metabolic process and is very important for those without harm to health and diets. Skipping breakfast is a 30% lower metabolism.

Someone is looking for reasons why he does not eat in the morning, while someone just does. No time? So it doesn't take much to prepare it. We bring to your attention examples of several breakfasts that are prepared quickly and at the same time are very healthy and nutritious.

protein breakfast

Protein breakfast can be used if you want to put the figure in order. Proteins are very useful for muscles and are simply indispensable for physical activity.

An omelette or scrambled eggs prepared in the usual way is just right. You need to cook on sunflower or olive oil but not on margarine! In addition, you can eat green pea, bell peppers or tomatoes.
Cottage cheese, to which a spoon with your favorite berries is added, does not require cooking at all, but it is tasty and healthy.
Soft cheese, such as ricotta, in which a spoonful of jam is stirred.

It is not advisable to eat meat for breakfast, as the gastrointestinal tract is just starting its work, and this food will be very difficult for him.

Breakfast on carbohydrates

Carbohydrates are a source of energy, both physical and mental. Therefore, with intellectual activity, it is better to give preference to it.

In the first place are porridge! And among them the leaders are oatmeal and buckwheat. Boiled in water or milk - it doesn't matter useful properties they still won't lose. But millet, corn, pearl barley and other cereals are not far behind (with the exception of semolina). Slow carbohydrates provide energy for at least 4 hours, which is just enough until the lunch break.
Fruit salad. Of course, this option is more suitable for the summer period. In winter, it is more problematic. But if possible, you can have breakfast and assorted fresh fruits seasoned with natural yogurt without additives.

It's only small example what you can eat in the morning without spending a lot of time on it. As an assistant, you can purchase a slow cooker that will work on a delayed mode, preparing, for example, cereals for your awakening.

Proper nutrition: lunch

AT modern world, where the employment of people simply goes beyond all boundaries, it is difficult to allocate time for a full meal. But he, as mentioned earlier, must necessarily consist of dishes of two categories: the first and second. Carrying such portions from home is difficult, but possible. To do this, you need to purchase special food containers with division. Or, if you can't find it, two containers with tight lids.

If there is a dining room near work, then it is better to go there at lunchtime. There you can enjoy fresh soup and a second course. Only in the dining room, and not in McDuck and the like.

Proper nutrition: dinner

As the well-known proverb says, "... give dinner to the enemy." It didn't go easy. By evening, the body, like you, wants to rest, it gets ready for bed and heavy food he won't be able to do it anymore. Try to compare for yourself. You worked all day, came home exhausted, all thoughts are only about the shower and the bed. But that was not the case, you are forcibly forced to unload coal wagons. How do you like this arrangement? Your body feels the same when, instead of a light meal, you eat plenty of fatty and heavy foods.

Remember, the best thing to do is to stay hungry, eat whatever comes to hand for weeks. You can’t eat carbohydrates in the evening, in addition to the figure, this will negatively affect the state of the gastrointestinal tract. Dinner may include small amounts of fiber and protein.

It can be fish with vegetables, boiled chicken breast, unsweetened fruits or vegetables, protein omelette (the same omelette, only you need to remove the yolks before frying), etc.

Snacks on a healthy diet

Snacks are needed in order not to feel exhausting hunger in the intervals between main meals. Snacks also need to be done at the same time. You will determine it for yourself, based on personal preferences and basic routine.

A snack is for that and a snack that should be low-calorie and nutritious just enough so as not to interrupt your appetite for lunch or dinner, for example.

As a rule, fruits, vegetables, nuts, slices of cheese, natural yogurt, kefir, dried fruits, etc. are chosen for the role of "support". They are very convenient to take with you to work or on the street, to places where you need to replenish energy reserves without wasting time.

And remember, no chocolates, sandwiches and other pests!

Weekly food menu

As mentioned earlier, the menu should be based on personal preferences, based on the rules for the distribution of proteins, fats and carbohydrates. Here is an indicative weekly menu. You can stick to it, or make up your own.

Monday:

muesli or oatmeal in the morning;
for lunch, borscht and cottage cheese casserole;
for dinner, poultry meat with fresh vegetables.

millet porridge seasoned with raisins;
chicken noodle soup and fruit salad for lunch;
fish stew with rice and vegetables for dinner.

morning oatmeal(on water or milk - optional);
cabbage soup with bread and cottage cheese casserole for lunch;
stew with vegetables for dinner.

for breakfast, millet porridge seasoned with honey;
for lunch, ear and potato casserole with broccoli;
for dinner, steamed chicken cutlets and vegetable salad.

barley porridge with dried fruits for breakfast;
borscht and cottage cheese casserole for lunch;
fish with rice and fresh vegetables for dinner.

muesli in the morning;
green soup with whole grain bread and rice baba with fruit for lunch;
meat baked with vegetables for dinner.

Sunday:

scrambled eggs with bread and cheese for breakfast;
soup with buckwheat and meatballs, cottage cheese cake for lunch;
meat stew with vegetables for dinner.

Proper nutrition: a menu for every day

When compiling a proper nutrition menu for every day and sticking to it, try not to forget about the following:

Never overeat. Leave the table slightly hungry. Remember, the volume of your stomach is the palms folded into a "bowl" together. Anything above is an overabundance. The feeling of "imaginary" hunger passes in 10-15 minutes.
Eat slowly, chew every bite thoroughly - this way the food is better absorbed, and you will quickly fill up with a small amount of food.
Do not eat when you are angry or sad. This is emotional hunger - you can not encourage it!
The optimal interval between meals is 3-4 hours. Try not to miss out.
Eat breakfast no later than 2 hours after waking up, and it is better to have lunch between 13 and 15 hours.
Sometimes, thirst can be perceived as a feeling of hunger. Therefore, at an opportunity - drink a glass pure water and check if you really wanted to eat.

Try to follow these simple rules and you will notice how a short time your body will change.

Proper nutrition for weight loss

The main reason why people recruit overweight- This is a disdainful attitude towards one's own diet. Randomly eating everything that comes to hand, in huge number- can not pass without a trace for the figure. The body can hold on for a month, six months, a year, but then the metabolism is disturbed and it begins to lose ground. An impartial fat appears on the sides, stomach, legs, once appetizing places become overgrown with cellulite and self-dislike arises.

Wise ancestors always said: “a wedge is knocked out with a wedge” and they were 100% right. If the cause of weight gain and increase in size was nutrition, then you need to return everything to normal in the same way. Not diets, but proper nutrition, which will be balanced. Wait super quick results not worth it, and the figure was not lost in one day. But you need to know that the forms returned in this way will not disappear, and the work will not go down the drain.

Everything that is written above can be used both for those who are satisfied with their body and health, but want to start eating right, and for those who want to change their figure for the better.

Attention, proper nutrition will help to lose weight only if the cause of excess weight is in disordered meals. If the violations are caused by third-party diseases, then you first need to cure them, and only then engage in weight loss. Get a diagnosis from a specialist, and then make a decision.

Recipes for proper nutrition

With how to eat right, now it doesn’t hurt to learn a couple of recipes that are suitable for a balanced diet. To this end, we suggest that you familiarize yourself with the video, which shows three recipes: for breakfast, lunch and dinner. They are very simple and that makes it even tastier.

Believe in yourself, set a goal for yourself and boldly go to it no matter what. Remember, at the finish line, an attractive, radiant and full of energy lady is waiting for you - it's you, the leader healthy lifestyle life!

Proper nutrition will help you stay healthy. For our body, proteins, fats and carbohydrates, vitamins and trace elements are important, which must be supplied with food.

Taking care of your body, its youth and health, you should start with a change in lifestyle. Get rid of the habit of smoking, do not abuse alcohol, do rational mode work, rest and sleep, start exercising and physical activity on a daily basis, and most importantly, review your diet. At this stage, you will have a question, what is proper nutrition, what foods can you eat and what are the rules for eating?

IMPORTANT: A well-balanced diet is several times better than eating fried and other improperly prepared foods. This will help not only improve your body, but also make you healthy for life.

Nutrition pyramid for good health

Dietitians all over the world have a certain method of successfully giving advice to people who want to eat right. food pyramid for good health is the ratio of food items in the form of an illustration, which should be present in the daily diet. Years of research prove that the presentation of such information is well received. In our country, nutritionists use a pyramid, in other countries: a rainbow, a plate or a pie chart. The way this information is presented does not change the essence.

IMPORTANT: IN healthy eating grain products, vegetable and fruit fruits prevail. A small proportion is given to meat, and a small part to fatty and sweet foods.

Floors of the pyramid: base of the food pyramid

1. First floor. Grain products containing fiber, minerals and vitamins - cereals, rice and pasta made from wholemeal flour. Wrong to refer here bakery products from premium flour, buns and croissants are products for the highest floor, the use of which should be minimal.

2. Second floor. Vegetables and fruits help provide the body with vitamins, minerals and fiber. You might think that it is impossible to eat so many vegetables and fruits in a day, but the supporters of this pyramid are sure that these figures are even underestimated and a person should eat more of them. Five servings of green vegetables and fruits per day is the minimum. Freshly squeezed juice in the morning, one apple for lunch and afternoon tea, and two servings of vegetable salad for lunch and dinner.

3. Third floor. Meat, milk, low-fat sour cream, kefir, eggs, nuts. Meat no more than 200 grams per day. Don't forget the fish. A glass of milk, low-fat kefir and cottage cheese. No more than 30 grams of nuts per day, and if you are losing weight, then enter restrictions of up to 10 grams per day, since there is a lot of fat in nuts.

4. Last floor. Fats, oils and sweets. Eating excess trans fats is high cholesterol. simple sugars in the form of sweets and other sweets - this is diabetes, obesity, headaches, clogged blood vessels and bad teeth. There is no benefit from these foods, only extra calories, fats and unhealthy sugar.

Try to eat protein throughout the day healthy carbohydrates in the form of boiled chicken or fish, cereals, supplementing your diet with vegetables and fruits according to the season.

Proteins are a source of amino acids

Protein products are divided into two types: animal and vegetable origin. All dietary proteins are used as a source amino acid t. Thanks to the amino acid, the protein's own structure is synthesized, and it also acts as a transport for other important substances for the body. Ordinary people may not know this, but nutritionists and doctors are sure that animals and vegetable proteins- a source of amino acids. daily requirement in these substances depends on the type of human activity, his profession, age, working conditions and the climate where he lives.

IMPORTANT: An adult needs to consume at least 100-120 grams of pure protein per day.

IMPORTANT: If a person completely refuses protein foods, irreversible metabolic disorders occur in the body and the death of the body inevitably occurs.

A negative nitrogen balance develops, the body becomes depleted, growth stops and the functions of the Central nervous system CNS. In children, due to a lack of protein in the body, kwashiorkor disease can develop.

Proteins of vegetable origin

In addition to meat products - proteins of animal origin, our body needs proteins. plant origin. Such substances do not contain cholesterol molecules and saturated fat molecules. Plant-based proteins are complete and contain essential nutrients and amino acids. It can be consumed every day, unlike red meat (pork, beef), which can be eaten no more than 2 or 3 times a week.

Numerous studies have shown that people who eat mostly plant-based protein develop cancer much less often than people who eat meat every day.

IMPORTANT: In addition to protein, carbohydrates and fats must be present in the diet.

Carbohydrates are the body's source of energy

These substances are divided into simple and complex carbohydrates. The first type includes sugars, which in in large numbers harmful to the body. The second type should include polysaccharides. Such carbohydrates include cereals, potatoes, fruits, vegetables.

Our body cannot store glucose for a long time, so it needs constant consumption. But that doesn't mean you have to eat sugar. It is useful to eat food in which there is a complex carbohydrate compound. Carbohydrates are the body's source of energy.

IMPORTANT: All foods containing complex carbohydrates are rich in vitamins, fiber and trace elements.

Fats: excess and deficiency

All substances in our body must be in required quantity, including fats. Young and beautiful skin, a good metabolism of vitamins, energy in the cold season - all this helps the body get fats.

IMPORTANT: Excess and lack of these substances can lead to unwanted deviations in the body.

What are the consequences of a lack of fat?

the skin will become dry;
in winter, hypothermia of the body will quickly come;
there will be a rapid loss of body weight;
there will be no opportunity to engage in energy-intensive types of work;
poor water and vitamin metabolism. Fats are involved in the transport of fat-soluble vitamins in our body.

What are the consequences of excess fat?

accumulation visceral fat. Leads to the appearance cardiovascular disease, diseases of the liver and pancreas;
poor blood counts. Leads to early atherosclerosis. Proteins, vitamins, magnesium and calcium are poorly absorbed. The elasticity of blood vessels is broken, the body becomes susceptible to infectious diseases.

The role of vitamins and minerals in the human body

In a balanced diet, it is important not only to eat healthy foods but also to prepare them correctly. This must be done in such a way that during the cooking process there is no loss of vitamins and trace elements.

IMPORTANT: Food products must be boiled or steamed.

The role of vitamins and microelements in the human body is very high. Without them, health deteriorates and there is no regulation of the flow chemical reactions in digestive tract. They release the energy contained in food.

IMPORTANT: Without vitamins and trace elements, a person will die of hunger.

Salts of calcium, magnesium, phosphorus, potassium, iron in the human body

Minerals do not supply energy like others important substances, but without them the existence of the organism is impossible. Salts of calcium, magnesium, phosphorus, potassium, iron take part in the metabolism of any human tissue. Hemoglobin is formed and the vital activity of all body systems is supported.

Phytonutrients - protection against disease

Live food is a source of phytonutrients. It's biologically active substances which have a beneficial effect on the health of our body. Phytonutrients - protection against diseases, these are antioxidants that do not allow our body to age.

The role of water in the human body

A middle-aged person is 70 percent water. Therefore, it is necessary to understand the role of water in the human body. Scientists say that for 1 calorie consumed, there should be at least 1 gram of water. From this it follows that with a daily food intake of 1500 calories, you need to drink up to 2 liters of water per day.

IMPORTANT: Water helps to process the accumulated fat and penetrate the body nutrients.

In custody It should be noted that a balanced diet is important for a person. This concept includes not only the hours of eating and its volume. Food taken by a person should be rich in vitamins and microelements, since without them the digestibility of proteins, fats and carbohydrates is reduced.