home Auditorium 7 The basics of proper nutrition to keep. Proper nutrition is the essence and basis of a healthy diet. Diet for weight loss

The basics of proper nutrition to keep. Proper nutrition is the essence and basis of a healthy diet. Diet for weight loss

The desire to get rid of excess weight forces you to try a variety of diets, which differ in menu and effect on the body, but the basics of proper nutrition for weight loss, according to nutritionists, still turn out to be more effective. You can follow them as much as you like. Proper nutrition is more likely Lifestyle rather than a diet. It will help you not only get rid of extra pounds, but also change your attitude towards food. How to lose weight, principles, schemes, sample menu and recipes you will find below.

What is proper nutrition for weight loss

Food is a necessity, but today it has been turned into a cult, which is why many people have problems with excess weight. Proper nutrition is not just another type of diet, but a properly selected one. balanced menu, consisting of useful, but at the same time delicious products. This diet provides the body with all the vitamins necessary for health, helps replenish energy costs and regulate all organ systems.

Principles of proper nutrition for weight loss

Every body, be it women or men, is individual, but the principles of proper nutrition have a number of basics that must be adhered to. This list includes:

Portions. To lose weight, you need to reduce the amount of food you eat at a time. It should not exceed 200-250 g.
Water. Liquid is also part of the diet; it promotes weight loss by removing waste and toxins. The optimal drinking regimen for the day is 2-2.5 liters.
Last meal. The last meal should be 3-4 hours before bedtime, but this is a light snack, not a full dinner.

How to start eating right to lose weight

Any changes are often difficult - this also applies to food. The main condition in the instructions on how to switch to proper nutrition for weight loss is gradualism. By gradually introducing a new menu and principles, you will cope with the changes easier and will not lose motivation. To make it easier, you should even keep a diary where you can write down allowed and prohibited foods, a nutrition plan and basic recommendations.

Diet for weight loss

Products in the basics of proper nutrition for weight loss are divided into several groups. Classification depends on their content and effect on the body. In general, a fractional diet of proper nutrition for weight loss should include:

Squirrels. This is the basis of the diet. Due to their deficiency, the condition of the skin worsens and metabolism slows down. There is a lot of protein in fish, meat, cottage cheese, eggs. The norm is 1.5-2 g of protein per kilogram of body weight.
Fats. Their use should be reduced, but should not be completely eliminated. The basis is 0.5 g per kilogram of body weight. Fats should be healthy - omega 3,6 and 9. They are found in fish, olive oil, and seafood.
Carbohydrates. The main enemy of weight loss is fast carbohydrates. They are the basis of sweets, baked goods, white bread, potatoes, cakes, pastries. Slow ones, on the contrary, are useful. These are rice, buckwheat, oatmeal and other cereals. The daily norm is 3 g per kilogram of body weight for men and 2.5 g for women.

What not to do

The very first thing that is advised to give up the basics of proper nutrition for weight loss is chocolate and other sweets. After eating them, after 1-2 hours you want to eat again. Other prohibited foods for PP:

alcohol;
fried in oil;
smoked meats;
salty;
fat meat;
mayonnaise;
ketchup and sauces;
dried fish;
crackers;
chips;
sausages, sausage, ham;
bouillon cubes;
dairy products with sugar - yoghurts, sweet curds;
soda, sweet drinks;
sugar;
pasta;
canned food;
semi-finished products;
juices in boxes;
coffee.

Authorized Products

Be sure to include vegetables and fruits in the diet. The latter will help you replace your usual sweets. It is better to exclude bananas and grapes from your diet - they are too high in calories. Apples, citrus fruits, and pears, on the contrary, have low energy value and perfectly satisfy hunger. In addition to fruits and vegetables, there are other permitted foods when proper nutrition:

low-fat cheese;
eggs, preferably white;
durum wheat pasta;
buckwheat;
oat groats;
wholemeal bread;
berries, fresh or frozen;
low-fat varieties meat and fish;
milk and dairy products with a low-fat base - kefir, natural yoghurts, cottage cheese;
oils – butter, olive, rapeseed;

Proper nutrition plan for weight loss

Delicious breakfast is main principle. By refusing it, you doom yourself to overeating in the evening. The diet plan for weight loss completely eliminates hunger, so there should be from 4 to 6 meals per day. To be full, you need to eat often, but little by little. The best option is after 3-4 hours. According to the nutrition program, the number of calories per meal is as follows:

breakfast – 30%;
lunch – 30%;
dinner – 20%;
snacks between main meals – 25%.

Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke the nausea characteristic of dieting, bad taste in the mouth, bowel movements, dullness of the skin, the appearance of pimples and spots on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, and absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let us accept it for long courses, unlike other sorbents.

Menu for a week for weight loss

You can make many different combinations from the base of permitted foods, so your diet will not be monotonous. For convenience, it is better to think through your diet for a week in advance, and then stick to it. As a basis, you can take the PP menu for weight loss, presented in the table:


Oatmeal with dried fruits	Vegetable salad, fish broth, baked fish, fruit drink or juice	Yogurt with fruits	Buckwheat with vegetable salad
Baked apple with nuts and honey, green tea	Cabbage and cucumber salad, vegetable soup	A handful of dried fruits	Mushroom salad, baked potatoes
Toast with honey, one piece of fruit, a cup of tea	Easy meat broth, a piece of bread, tea	A glass of kefir	Stewed vegetables, chicken breast, compote
Omelette with vegetables, juice		A glass of curdled milk	2 potatoes, seafood salad, tea
Cottage cheese casserole, green tea	Broccoli stewed with beef, vegetable salad		Goulash with mashed potatoes, juice
Oatmeal with honey and nuts, water	Vinaigrette, boiled chicken breast, compote	A serving of cottage cheese	Baked fish, vegetable salad, juice
Vegetable salad, omelette	Bonn soup, water	Any fruit	Chicken cutlet with buckwheat, tea

Recipes for proper nutrition for weight loss

In addition to using approved products, it is important to follow the basics of processing them at home. All recipes for proper nutrition for weight loss use three options for how to prepare dishes - boiling, stewing, baking or steaming. This way the food retains most of its contents. useful substances. In addition, without oil, carcinogens harmful to nutrition are not formed. If you use it, it is better to use olive oil.

What do they eat for breakfast

Cooking time: 50 minutes.
Number of servings: 5 persons.
Calorie content of the dish: 168 kcal.
Cuisine: Russian.

According to the basics of proper nutrition for weight loss, you can allow yourself something sweeter in the morning, because you will have time to spend the calories you eat during the day. In addition, even healthy desserts can be healthy if they are prepared in a special way. For example, cottage cheese casserole. This healthy breakfast recipe is very simple and inexpensive, but the dish turns out tasty and nutritious.

Ingredients:

Cooking method:

Pour milk over semolina and leave for 15 minutes.
Salt the eggs, add sweetener to them, and beat.
Combine the egg mass with the milk mixture, add the mashed cottage cheese.
Transfer the resulting mass into a greased form and place in the oven for 35 minutes, preheated to 180 degrees.
Cooking time: 30 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 117 kcal.
Purpose: for tea / for dessert / for breakfast.
Cuisine: Russian.
Difficulty of preparation: easy.

One of healthy desserts A baked apple is considered part of proper nutrition. If you are tired of eating this fruit in pure form, then be sure to find out how to cook it in the oven. When baked, the apple is softer. To give it a sweet taste, it is supplemented with vanilla, powdered sugar, cinnamon or honey. In small quantities they will not affect the calorie content of the dessert base.

Ingredients:

apple – 4 pcs.;
cinnamon - to taste;
honey – 4 tsp.

Cooking method:

Wash the apples thoroughly, cut out the core of each one so that the bottom of the fruit remains intact.
Place a spoonful of honey into each fruit, then sprinkle cinnamon on top.
Place in the oven for 20 minutes. The optimal temperature is 180 degrees.

What can you have for lunch?

Cooking time: 45 minutes.
Number of servings: 5 persons.
Calorie content of the dish: 30 kcal.
Cuisine: Russian.
Difficulty of preparation: easy.

Lunch recipes are more filling. The best option is a soup, for example, a special Bonn soup for burning fat. Instructions on how to cook it include only vegetables. If you want a more satisfying dish, then simply use not very fatty meat broth instead of water. The fat-burning properties of the soup are due to its ingredients, which have a negative calorie content.

Ingredients:

Cooking method:

Wash all vegetables thoroughly and chop them in a convenient way.
Place the water in the pan on the fire.
After boiling, first add the cabbage and onions, cook for 10 minutes, then add the rest of the vegetables.
Simmer the dish until the ingredients are soft.

Another option for a lunch dish is meat with some kind of side dish. Beef with broccoli turns out very tasty. It is better to take meat in the form of fillet or minced meat - they are easier and faster to cook. In addition to broccoli, you will need carrots with onions and peppers. The result is not just meat with vegetables, but a very tasty goulash with gravy, so this dish can also be served with any cereal.

Ingredients:

Cooking method:

Rinse the beef, cut into small slices, place in a frying pan with oil, fry for a couple of minutes.
At this time, peel the onions and carrots, chop them finely, add to the meat, and cook until the vegetables are soft.
Sprinkle with flour and add water to cover the ingredients.
Simmer over low heat for about 1.5 hours.
15 minutes before the end, add chopped broccoli and pepper.

What to eat for dinner

The ideal dietary dinner for weight loss is a salad. There are many variations of this dish, so you can use a new recipe every day. Mushroom salad is very easy and quick to prepare. In addition to them, you only need a little lemon juice and vegetable oil for dressing. You can use any mushrooms. More often they take fresh champignons.

Ingredients:

black pepper - to taste;
fresh mushrooms – 143 g;
vegetable oil – 10 g;
lemon juice - to taste.

Cooking method:

Wash the mushrooms, peel them, then boil them in slightly salted water for 5-7 minutes.
Then let them cool and chop finely.
Season with pepper, add oil and lemon juice, mix.

The following salad recipe is unusual in that it is based on negative-calorie vegetables. This means that the body spends more energy on digesting them than it receives. As a result, a calorie deficit is formed, due to which weight loss occurs. The salad itself is inexpensive and light, satisfies hunger for a long time. It consists only of fresh and juicy vegetables.

Ingredients:

Cooking method:

Wash the vegetables, then chop them randomly and mix.
Season with oil and lemon juice, add herbs, stir.

Video: Basics of weight loss for women

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume less a large number of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, heart problems, gastrointestinal tract, with reproductive function- that's just small part possible diseases arising from non-compliance with the diet.

The good news is that last years taking care of the condition of your body has begun to become fashionable: more and more calls to engage in sports are being heard from the state, public organizations, organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a woman is 30 years old, weighs 70 kg with a height of 170 cm and is small physical activity About 2000 kcal are needed per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
fresh vegetables(cabbage, carrots) provide the body dietary fiber– fiber;
legumes are a rich source vegetable protein, especially necessary for those who rarely or do not eat meat at all;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
fermented milk products: natural yoghurts (without added sugar), kefir, skim cheese provide calcium and improve the functioning of the gastrointestinal tract;
sea fish contains protein and omega-3 essential fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Transition to balanced healthy eating It won’t be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. Do you want to eat? healthy foods– it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So let's make up healthy menu daily meals:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
A salad of fresh vegetables seasoned with yogurt, a small amount of soy sauce or flaxseed oil.

Afternoon snack, between lunch and dinner - another light meal:

A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink water, green tea and chicory drinks in unlimited quantities. natural extracts rose hips, ginger or ginseng.

Serving sizes are approximate and will depend on individual parameters - daily calorie intake, rate of weight loss, and others. individual factors. In any case, it is better to consult a nutritionist.

The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to get rid of excess weight, it is not enough to exercise regularly; you must definitely reconsider your eating habits. We are offering to you proper nutrition menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on to a detailed description of the proper nutrition menu for weight loss, let us remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition can also be achieved due to food restrictions: you eat less high-calorie foods and get rid of “food waste.” This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (albeit with the right products you can eat in excess and gain weight) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.

4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.

5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not carry any nutritional value and, moreover, when consumed in large quantities, have negative impact on the body.

6. For weight loss, the timing of meals does not play a special role, so you do not have to completely change your diet and routine. Just remember that writing a competent correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the gastrointestinal tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles ( squirrels), sufficient energy ( carbohydrates ), normal operation hormonal system (fats ).

8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick to separate meals or combine foods only in the way you are used to, please do so.

9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss It’s enough just to eat within the framework of the KBZHU.

10. Distribution of proteins and carbohydrates throughout the day, proper breakfasts and dinners, certain foods before and after training - these are only additional bricks in building the body, but far not key. They are more relevant at the final stage of polishing the body and bringing it to its ideal shape.

Summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is additional tool for weight loss that will help you change eating behavior and start eating a balanced and healthy diet.

What important to remember when creating a healthy nutrition menu for every day:

Breakfast should be rich in complex carbohydrates for energy for the whole day.
Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
It is advisable to make dinner predominantly protein.
Each meal should include fiber (fresh vegetables, bran, whole grain, fruits).
Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is Maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.

Sample healthy nutrition menu for the day:

Breakfast: Complex carbohydrates
Lunch: Simple carbohydrates
Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
Afternoon snack: Carbohydrates, maybe a little fat
Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
Scrambled eggs with whole grain bread
Sandwiches with whole grain bread or crispbread
Oatmeal pancake (mix eggs and oatmeal and fry in a frying pan)
Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all healthy breakfast options.

Dinner:

Cereals/pasta/potatoes + meat/fish
Stewed vegetables + meat/fish
Salad + meat/fish
Vegetables/side dish + legumes

Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.

Dinner:

Vegetables + lean meat/fish
Vegetables + cheese + eggs
Cottage cheese
Kefir with fruits

Read more about proper dinner in the article: What can you eat for dinner for weight loss: 7 best options.

Snack:

From the proposed options for breakfast, lunch and dinner, create your own your own healthy nutrition menu for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do.

Experts have developed many different diets. But everyone knows that any diet gives only short-term results. To improve your metabolism, eliminate health problems and get rid of excess weight, you need a completely different approach. To achieve all these goals and bring the figure into the desired shape experienced doctors and nutritionists recommend constantly adhering to the principles of proper nutrition. But many people misunderstand the essence of this approach. They mistakenly believe that proper nutrition means excluding certain foods from the diet or eating them in limited quantities. Actually this is not true.

The essence of proper nutrition

If your goal is weight loss, then without following the principles of proper nutrition, it is unlikely that you will be able to get a stable result. The key is to understand what you eat and in what quantities. Equally important is the timeliness of food consumption (regime), balance and naturalness of the menu. Many people are familiar with the postulate that you need to eat often, but little by little. Really, healthy regime implies 5-6 meals a day with a break of 2-2.5 hours. Eat at the same time every day. Have dinner no later than 3 hours before bedtime. This approach will normalize blood sugar, control hunger, improve metabolism and reduce the load on the gallbladder.

A balanced diet involves the timely consumption of certain foods.

Thus, it is advisable to take foods rich in carbohydrates for breakfast, and it is recommended to end the day with foods containing a large amount of proteins.
I'll have to give up junk food saturated with dyes, flavor enhancers and flavorings.
Include natural foods in your diet, and you will be surprised how quickly you will feel satisfied with them.
There are situations when eating is postponed until late in the evening. In this case, give preference light vegetable salads or low-fat cottage cheese.

It is equally important to control your calorie intake. Their amount should be approximately equal to the energy expended per day. When creating a menu, you should also take into account the fact that men's metabolism differs from women's. If you lead a sedentary lifestyle, then the minimum amount of calories per day should be about 1200–1400 kcal for women and 2000–2500 kcal for men. Physically active people you should consume about 1800–2800 kcal.

Basic principles

Every day our body needs a certain amount of water, fats, proteins, carbohydrates, minerals and vitamins. If you exclude at least one of these elements, a failure occurs, which will subsequently affect your well-being and appearance. To always look good and have excellent health, nutritionists recommend adhering to the following principles of proper nutrition.

Start your morning with a glass of clean water. Make it a rule to drink at least 1.5–2 liters of it per day.
Do not lie down to rest after eating. Move more.
Form your diet so that at least a quarter of it consists of fresh vegetables and fruits.
Allow no more than 20% of your daily intake for fat. Give preference to unsaturated fatty acids found in vegetable oil, nuts and fish.
Eliminate fried foods from your diet. Practice boiling, stewing, baking, steaming.
Serve fresh vegetables as a side dish for fish or meat.

In addition, you need to eat food consciously. You cannot mindlessly sweep away everything that is on the table or in the refrigerator. You can eat an apple on an empty stomach, and within 15 minutes it will be completely absorbed by the body. Or you can eat it after a hearty and hearty dinner. As a result, you will feel discomfort, and your stomach will begin to inflammatory processes caused by inconsistency in the acidity of the products. Therefore, experts recommend adhering to the principles of separate nutrition. This will not only improve digestion, but will also significantly reduce weight.

When and what to eat

The principles of proper nutrition do not establish any framework or restrictions, but they are based on certain rules that should be followed. And the first one is never skip breakfast. Many people are used to going without their morning meal, explaining that they are not hungry. Even if this is the case, a few nutrients will go a long way digestive system at the right time, which will have a beneficial effect on metabolism and general condition body. As a result, you can easily get rid of extra pounds and keep your body in good shape.

Watch what you eat. Avoid fast food and other unhealthy delicacies, crackers, chips, mayonnaise. If it is difficult for you to immediately eliminate such foods from your diet, proceed gradually. Many people eat unhealthy foods as snacks. Don't neglect extra meals. It’s better to kill the worm with something light and healthy. For example, candied fruits, vegetables, yogurt or nuts. In addition, the right snack will allow you to eat much less during the main meal.

Some people with a sweet tooth are afraid to switch to proper nutrition, believing that they will have to completely eliminate sweets from their diet. However, it is not. A taboo should only be placed on factory-made sweets. Candied fruits, honey, fruits, dried fruits and homemade dark chocolate are an excellent alternative to store-bought sweets and cookies.

When switching to a healthy lifestyle, you should also think about the amount of salt you consume. Everyone knows that excess fluid retains fluid in the body and thereby causes swelling. As a result, it becomes more difficult to fight excess weight. Therefore, during cooking, add less and less salt each time. Try to get her daily norm did not exceed 4–5 g per person.

Another important principle– limiting animal fats and alcohol. The former lead to increased cholesterol and slower metabolism. The second can seriously undermine your health. In addition, the use of strong alcoholic drinks causes excessive appetite and the desire to eat high-calorie foods.

Never skip breakfast. Eating food in the morning starts the digestive system.

A few recommendations for those who don’t know which foods are best to eat different time day. For breakfast, it is advisable to eat porridge cooked in water without adding oil. When it comes to fermented milk, give preference to cottage cheese or yogurt in the morning. Green tea or black coffee without sugar are suitable drinks for breakfast.

Lunch may consist of the first (light broth with rye crackers or vegetable soup without frying) and the second course. Cook fish or meat as a base, and serve rice, buckwheat, legumes or vegetable salad as a side dish. During snacks between meals, eat fruits, vegetables, low-fat yogurt, dried fruits and kefir. The day will end with dinner consisting of lean meat (chicken, turkey or beef), seafood or vegetable salad.

How to go

Before you start eating healthy, be sure to check your refrigerator. Get rid of all unhealthy foods. There is no need to eat them in record time. Think about your health. After all, a beautiful, toned figure and rejuvenated skin are much more important than chocolates and donuts.

If you've been eating poorly all along, it can be difficult to change your eating habits right away. In this case, special recommendations have been developed to help make the transition easy and stress-free. Start by eliminating mayonnaise from your diet. Replace it with sour cream, to which add a little salt and garlic. Train yourself to eat fresh vegetables and fruits. If it’s hard for you to immediately consume them in their pure form, cut salads. Even if you don’t really want to, eat 2-3 fruits a day.

Use small plates when eating. They will create the effect of a large portion, and on a psychological level, saturation will occur faster. When snacking at work or while watching TV, eat not chips or sandwiches, but sliced vegetables or fruits. Gradually give up sausage, baked goods and other unhealthy foods. Eliminate goodies one at a time. For example, this week prohibit yourself from mayonnaise, in a week - chips, etc.

To ensure your weight loss progresses smoothly and without causing inconvenience, take the advice of experienced nutritionists and fitness trainers.

Eat food calmly and slowly. Don't be distracted by a book, newspaper, TV, computer, phone, etc. Otherwise, you will eat much more than your body needs. While eating, enjoy every bite, then satiety will come much earlier.
Don't give up food. Fasting is stressful for the body, which can trigger a fat storage program. As a result, every piece eaten will be stored as a reserve.
Don't buy food on an empty stomach. This way you can protect yourself from unexpected expenses that are not related to a healthy lifestyle.
Move as much as possible. This especially applies to those who lead a sedentary lifestyle. Play sports, do hiking, swim in the pool or dance. Do something to burn off excess energy.
Don't expect quick results. Fat does not accumulate in one day. Therefore, do not expect that by adopting the principles of proper nutrition, you will lose weight in a week or two. Be patient.

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Hello!

You may have started to have problems with your health and well-being. Or you're tired of being the biggest-boned among your friends. Maybe this morning the reflection in the mirror told you directly -something needs to be done. Every day, thousands of people, for these and other reasons, decide to switch to proper nutrition.

The decision is laudable, but to achieve success, you need to know at least the basics of proper nutrition. The Internet is full of resources that vying with myths (you can’t eat after 6) and unscientific methods that are dangerous to health (“kefir” and other diets). In this article you will not find anything like that, here only backed by science (60 scientific sources) andmy personal experienceeffective principles of healthy eating.

The essence of proper nutrition - why do you need it?

Proper nutrition (PN) is the key to health and the basis healthy image life.Your body needs food to grow, repair cells and tissues, maintain body temperature, motor activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, to your health.
Poor nutrition leads to disease, reduces immunity and is deposited on the sides. If you have taken the path of a healthy lifestyle, you train, but stuff yourself with all sorts of rubbish - you will not achieve your goal.
Daily healthy eating hascrucialfor both weight loss and gain muscle mass.

Principle: proper nutrition is not a one-time act of preparing for summer, but a way of life, A healthy lifestyle that allows you to feel great and be in shape all year round.

Basic principles of proper nutrition

0. Water

Humans, unlike this article, are approximately 65% water. Water is involved in everything metabolic processes and is simply necessary for the functioning of your body, especially when playing sports. Water is necessary for thermoregulation, for the absorption of nutrients and the removal of “waste”. Even slight dehydration (1-2% of body weight) impairs brain function, reduces the level of physical performance.

So drink, drink and drink (water) again!The average daily water intake is 3.7 liters for men and 2.7 liters for women. exact figure depends on activity and other factors. And you need to drink clean water, not cola/juice/tea - they don’t count.

Advice: Drink 1-2 glasses of water before each meal - you will kill two birds with one stone: you will eat less and meet your water requirement.

1. Balance

The most important principle of proper nutrition (they are all the most important in this article). Food must contain a sufficient amount of all nutrients (nutrients) necessary for the body - proteins, fats, carbohydrates, vitamins and minerals.

Macronutrients (proteins, fats and carbohydrates - the three BZHU) are needed in large volumes. Micronutrients (vitamins and minerals) are usually supplied along with their macro-brothers and are required in smaller quantities. The body cannot function properly if it is deficient in one or more nutrients.

One-sided nutrition, for example, “buckwheat”, “grapefruit” and other miracle/mono diets, are HARMFUL for health.

2. “Real” food

Processed food is a sure way to excess weight and obesity. Why? The thermic effect of processed food is 50% weaker. That is, it requires 2 times less calories for absorption. Its other disadvantages:

leads to overeatingstimulating the production of dopamine - the hormone of pleasure;
causes foodaddiction, acting like a drug (“one more (no) chocolate bar” - sound familiar?);
few useful nutrients;
a lot of fast carbohydrates, trans fats and othersgarbage dumps.

For hundreds of thousands of years, man ate what nature gave him (or a sharp spear), was fit and looked great. Now 99% of problems with obesity do not arise from “ broad bone”, and from an excess of easily digestible high-calorie food - in nature, a person had to run pretty much through the jungle to get the equivalent of a cheeseburger.

Eat only what you can find in nature: vegetables, fruits, meat, whole grains, nuts. This is proper nutrition.

3. Energy balance

The first law of thermodynamics states: “The internal energy of an isolated system remains unchanged.” Energy cannot be created or destroyed, it only passes from one form to another.

To lose weight, you need to consumelessenergy than you spend.
To gain weight, on the contrary, you need to consumemore.
You will eat too much andyou will become bold.

It's simple. No magic such as the correct ratio of dietary supplements, a special frequency of meals, sports nutrition or medications can argue with these rules. If you need to blame someone, start with evolution, the Universe, United Russia.

Calories are not always equal.Different macronutrients have different long-term effects on metabolism and hormones, more on that below.

To lose 0.5 kg of fat per week, create a calorie deficit of 20% of the daily value.

To gain 1 kg of lean muscle mass per month(this is possible if you are a beginner) with a minimal increase in fat, make a surplus of 20%, then adjust according to the result.

It will save you from mathematics .

Important: Regardless of the goal, your weight should not change too quickly (not counting the influx/outflow of water).

4. The correct ratio of proteins, fats and carbohydrates

Let's go from the protein - 2.5-3 grams per kilogram of your weightshould be a monolith in the daily diet (if you are not involved in sports yet, 1.5 g/kg will be enough for you). Divide the remainder of your daily calorie intake between carbohydrates and fats:

on mass gain -70/30 ;
for fat burning - in the corridor from20/80 before 80/20 , varying from day to day;
on weight maintenance -50/50 .

There should be protein in every meal - from 30 grams.

Macronutrients can be combined. " Separate food"(product compatibility rules) are scientifically unfounded. It does not provide any weight control benefits.

5. Eat before and after workout

Your pre-workout meal should definitely containprotein And carbohydrates(plus maybe a little fat) – for energy and endurance;
the time interval between meals before and after training should notexceed 3 hours, considering that the usual training process lasts about an hour;
post-workout meal should includefast carbohydrates(20-60 grams) and high qualityprotein(30+ grams) — most of What you eat will be used to replenish glycogen in the muscles and restore them.

Ugly advice: if your craving for something sweet/starchy doesn’t give you rest, gobble it up right before or right after your workout. The energy will go to work, not to the sides. However, keep track of what you eat and remember that sweet rolls are terribly high in calories and can easily consume your entire daily allowance.

6. Consistency

Eating right will only benefit you in the long run.Temporary diets don't work. People who go on diets and then go off only make things worse. They regain (and gain new) health problems and lost weight, gaining mostly fat - the “yo-yo effect.”

7. Meal frequency

Most studies confirm thatThe number of meals per day does not affect weight and body composition. During fat-burning diets, increasing the frequency of meals does not lead to best results. Moreover, frequent appointments foods can increase hunger.

However for general health and discipline, try to eat likeat least 3 times a day. While bulking, you simply won’t be able to eat your entire allowance in 3 times - you’ll need 5-6 meals.

8. Eat whenever you want

Forget about not-eating-after-six and at-night and when-the-new-moon nonsense. But stick to a stable routine. If you eat irregularly (today breakfast and dinner, and tomorrow 5 meals) - your metabolism is disrupted and calories are burned more slowly.

9. Keep a food diary

People usually misestimate the amount they eat (to the lesser extent). A food diary will make it possible to accurately count the calories consumed per day and adjust food intake depending on the body's reaction.

Also try to plan your diet in advance. Planning will save both time and money.

You can use special ones as a proper nutrition diary. mobile applications: Lifesum, MyFitnessPal, FatSecret.

10. Eliminate sugar, especially sweet drinks

It causes insulin spikes (you will find out why this is harmful below) and is quickly stored in fat. Sugar, especially when combined with flavorings in drinks, fuels hunger. You can drink a liter of lemonade/juice and not notice, and that’s 420 calories straight into your fat reserves.

How to replace sugar with proper nutrition?Try protein bars, cocktails - they are quite healthy and can be very tasty. Another option is sugar substitutes, such as stevia. Pamper yourself, but in moderation.

Advice: if you plan to eat sweets, eat them first healthy food- protein, vegetables. This way you will reduce the glycemic index (what it is - find out below) of the dessert.

11. Cook yourself

Cooking at home promotes compliance healthy diet. Why?

Restaurant food contains an abundance of salt, fats, sugars and other unhealthy nasties.
Home cooking is a great discipline.
You personally control the quality of the products and their BJU.
Posting homemade food on Instagram is doubly pleasant.

So if you know how to cook, cool, if you don’t know how to cook, learn. Already chicken breast You can handle frying and boiling brown rice. The Internet is full of guides and recipes (make sure they are healthy).

Stock up on containers and carry food with you. Would you say it's scary? So, it’s not scary to carry sides with you?

12. 10% rule

We are all human, cheat meals are allowed.10 percent of your weekly meals can be cheat meals.For example, if you eat 4 times a day, over 7 days you get 28 meals. Therefore, you can violate program 3 - round up in your favor :) - once a week. Cheat meals are even useful: they help you overcome a fat burning plateau. However, try to stick to carbohydrates rather than fats, and don't forget about protein.

What to eat - healthy foods and nutrients

Dietetics specialists back in the mid-20th century developed a healthy nutrition pyramid, which determines what to eat and in what proportion. According to the classic pyramid, the base is bread and grains. Then come fruits and vegetables, a little higher - meat, fish, dairy products. The top contains fats and sweets. Modern scientists have improved the pyramid by using water as its basis.

In fact, the pyramid only gives a rough idea of proper nutrition.It can't be taken literally. Archival protein products located far from the basis of a healthy diet. When training, the body needs more squirrel, so another version of the pyramid suits us better.

The question “what is?” Disclosed in more detail in the recommendations of the WHO and American Heart Association. So,the basis healthy diet should consist of:

fruits,
vegetables, vegetables
nuts,
legumes,
whole grains (brown rice, whole grain oatmeal),
fish,
birds.

Need to give preference unsaturated fats, boycott trans fats, eat enough vegetables and fruits. Let's try to figure it out in more detail.

Squirrels

1 gram of protein = 4 kcal

Protein is the most important macronutrient in your diet, whether you're looking to gain muscle or lose fat.

There is a myth that protein is dangerous to health: it is harmful to the kidneys, washes away calcium, etc. Nothing like that.

Here main features of protein:

protein is not harmful to bones- its high consumption increases density bone tissue and reduces the risk of fractures;
too much protein in the diet can harm the kidneys, but only in people with pre-existing serious kidney disease -This does not apply to healthy people;
protein reduces the likelihood ofhypertension and obesity ;
composed of protein (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
sufficient protein is necessaryfor muscle growth and prevention of muscle loss during a caloric deficit ;
food rich in proteinsaturates well, which is important if your goal is .
protein has a thermogenic effect –30% of the energy obtained from protein is spent on digestion and use by the body. For comparison: carbohydrates take up only 5-10%, and fat generally takes up from 0 to 3%. Therefore, a diet rich in protein speeds up calorie expenditure;
Protein is the hardest to store into fat. It is used primarily for muscle building and tissue repair.

How much protein is there?According to research, people who exercise should consume at least 2 g/kg of protein per day. I recommend usingminimum 2.5 g of protein per kg of body weight per day.For example, for a man, let's call him Steve, weighing 85 kg and leading a healthy diet, the protein requirement will be 2.5 x 85 = 213 g.

Protein is a theme, but don't overdo it. The acceptable upper limit is 3.5 g/kg body weight for well-adapted individuals.

Quality protein sources:

chicken,
beef,
turkey,
eggs,
fish,
shrimps,
beans,
soybean,
cottage cheese,
protein shakes (everything on top, but ground and isolated from fat).

Important: make sure that the percentage of fat is small (<10г/100г).

Fats

1 gram of fat = 9 kcal

Fats are necessary for the normal functioning of the body. Dot.In the 80s of the last century in the USA, manufacturers convinced the population that fat was harmful in order to sell their FAT-FREE products at 2 times the price. Unfortunately, this stereotype is firmly entrenched. But it is not fats that make people fat, quite the opposite. Proper nutrition should include them.

Fats are:

unsaturated(considered “good”) - mainly plant foods;
And saturated(considered “bad”) - mainly animal products.

Give priority to unsaturated fats. Don't forget about saturated fats - they need to be in a healthy diet, for example, for the production of testosterone and other hormones. Fear trans fats like fire. They disrupt the immune system, can cause inflammation, and increase cholesterol and the risk of heart disease. There are especially many trans fats in fast food.

Beneficial effects of unsaturated fats:

necessary for normal operationbrain ;
have a beneficial effect onheart and blood vessels ;
contribute increase muscle mass and decrease fat, reduce the level of cortisol - a destructive hormone and the enemy of your muscles;
increase bone strengthby increasing the amount of calcium in bone tissue;
improve sleep.

How much fat is there?Again, for example, let's take Steve weighing 85 kg and consuming 2800 calories per day. As we have already found out, the protein norm for him is 213 g (852 kcal).

on mass gainSteve will add about 500 calories - 3300, 852 kcal he has already spent on protein, divide the remainder 2448 into carbohydrates and fats -70/30 . It turns out 1714 kcal for carbohydrates (428 g) and 743 kcal for fats (82 g) .
for fat burningSteve will subtract 20% (560 kcal) - 2240, and will vary the remainder in the corridor from20/80 (278/1111 = 70 g carbohydrates and123 g fat) up to 80/20 (1111/278 = 277 g carbohydrates and31 gfat) from day to day;
on maintenance - 50/50(974/974 = 244 g carbohydrates and108 g fat)

Sources of healthy fats:

nuts (walnuts, peanuts, almonds, cashews),
olive oil,
avocado,
fatty fish (salmon, tuna, mackerel),
flax seeds,
omega-3 supplements, fish oil.

Carbohydrates and insulin

1 gram of carbohydrates = 4 kcal

Carbohydrates are the real pariahs in the modern world of low-carb diets. However, they are also extremely important for the body. Most likely, you need much less carbohydrates than you currently consume.

After consumption, carbohydrates are converted into glucose, which is then used asenergy source OR stocking upunder the influence of insulin.
Glucose is stored as glycogen in the liver and muscles (good) or converted to triglycerides and stored as fat (not good).
Glucose will flow into the muscles and liver until glycogen stores are full,the rest will go to the sides.

All these processes are regulated by the hormone insulin.Here's what you need to know about him:

insulin is responsible formuscle growth and glycogen storage;
redundantinsulin production leads to fat storage and suppression of fat burning;
insulin sensitivitylow- energy is depositedless into the muscles and more into fat;
high- vice versa;
power trainingraiseinsulin sensitivity;
fast carbohydrates in large quantitieslowerinsulin sensitivity.

The principle of proper nutrition is to avoid sudden spikes in insulinso as not to reduce insulin sensitivity. Hence the rules:

Try to 80% carbohydratesper day included breakfast and meals before and after training.
Choose carbohydrates withlowglycemic index.
Post-workout, when insulin sensitivity is at its peak and glycogen stores are depleted, consume carbohydrates withhigh GI- everything will go into the muscles.

Glycemic index (GI) is an indicator of the effect of carbohydrates on increasing blood glucose and the subsequent release of insulin. The GI range is from 1 (slowest) to 100 (sugar) and more. “Complex” carbohydrates have a low GI and provide long-term energy supply to the body. They do not cause a sharp jump in insulin and are an indispensable component of PN. Refined carbohydrates (sugar, starch) are fast and have a high GI.

When choosing carbohydrates based on GI, consider the serving size.For example, the GI of watermelon is 73, and milk chocolate is 43. But this does not mean that you need to replace fruit with chocolate. The GI shows the effect of 50 g of carbohydrates contained in a particular food. You only need to eat 85g of chocolate or 6.8kg (!) of watermelon to get 50g of carbs.

How much carbohydrates should you eat?For calculation of carbohydrate norms, see above in the paragraph on fats.

Healthy sources of complex carbohydrates:

Vegetables and fruits. Cellulose

Vegetables and fruits are rich in healthy carbohydrates, vitamins, minerals and fiber. Eat vegetables with every meal (potatoes and other starchy foods don’t count). Be careful when drying fruits - it's still sugar.

Userule of thirds : a third of the plate should be vegetables, 1/3 - carbohydrates and another 1/3 - proteins.

Rule of Thirds - Plate Model

Due to their high fiber content, vegetables and fruits:

improve intestinal microflora and, accordingly,bowel function ;
lower cholesterol levelsand the risk of cardiovascular disease;
help increase satietycontrol hunger ;
promote fat burning and improve immune function.

It is better to eat vegetables and fruits raw– heat treatment kills some vitamins and increases GI. In addition, unprocessed gifts of nature satiate better. Eat them with the skin on (if possible) to increase your fiber intake.

Vegetables are low in calories. For example, zucchini contains only 14 calories per 100 grams. Fruits contain more calories: an orange has 47 kcal, and an avocado (the highest calorie fruit) has 160.

Good vegetables and fruits:

cabbage (cabbage, cauliflower, broccoli, kohlrabi, Brussels sprouts),
greens (spinach, parsley, dill, lettuce, arugula),
zucchini and cucumbers,
sweet peppers and tomatoes,
avocado,
pomegranate,
citrus fruits (grapefruit, lemon, lime, orange),
green apples, cherries, currants.

Vitamins and minerals, salt

Vitamins and minerals are essential micronutrients that are often overlooked. A lack of these nutrients leads to skin problems, weak bones, constant fatigue and other troubles.

If you exercise, your body's need for minerals and vitamins increases significantly.. By maintaining a proper, balanced diet, it is not difficult to avoid vitamin deficiency. But a calorie deficit diet is unlikely to provide the required amount of micronutrients. In this case, use vitamin-mineral complexes.

Salt (sodium) is the most important element of fluid metabolism. Nowadays, salt is ubiquitous and its excess can lead to high blood pressure and cardiovascular diseases. Be gentle with her, but don't rule her out completely. During training, it is very washed out and needs to be replenished. If you feel like you want something salty, add salt. The body understands well what it needs.

Alcohol

1 gram of ethyl alcohol = 7 kcal

Is alcohol harmful? If you abuse it (drink a lot and/or regularly) - definitely yes. Excessive alcohol consumption leads to:

disruption of glycogen metabolism, whichreduces productivity;
suppression of testosterone production and increased cortisol levels;
dysfunction of the brain;
liver diseases and other ailments.

But sometimes it’s even good to drink. Small doses of alcoholic drinks speed up metabolism. And red wine protects the body from free radicals - metabolic products that destroy tissue.

So, if you love, drink, but rarely and in moderation.

Seasonings

To enhance the taste of healthy foods, use seasonings. But mayonnaise and additives with flavor enhancers have no place in a healthy diet. Use natural spices. Thus, a study by Henry CJ and Emery B showed that chili peppers, sweet peppers and mustard seeds (seeds) speed up metabolism quite well.

Excellent seasonings:

What not to eat and drink

juices from the supermarket, sweet drinks– contain a lot of fast sugars and do not correspond to the principle of eating natural food;
margarine, mayonnaise, butter creams– an abundance of unhealthy fats;
ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
fast food(french fries, pies and burgers with Maca) – fast carbohydrates, trans fats;
instant food– contain a minimum of useful substances;
store-bought sausage, sausages, frankfurters, crab sticks— read the composition just for fun, — more fat/emulsifiers/dyes/flavors than meat;
chips and crackers -a concentrated mixture of carbohydrates and fats with flavor enhancers - contradicts all the basic principles of proper nutrition;
chewing candies, chocolate bars, lollipops, etc. -a huge amount of calories, seasoned with chemical additives.

Proper nutrition: sample menu for the day

This sample menu of Steve (who is this - read above) on weight maintenance contains2823 kcal To calculate how much you need, use my .

Breakfast menu - start your day right

After the evening meal, the thermic effect of food is the lowest compared to morning and afternoon meals. So try to get most of your food into your stomach throughout the day. So, a sample menu for breakfast:

Total: B 42, U 73, Zh 5 — 509 kcal.

Have snacks between main meals.

Snack #1

Total: B 42, U 21, Zh 28 — 509 kcal. Snacks on proper nutrition are quite powerful :).

Lunch menu - war is war, and lunch is on schedule

Total: B 43, U 60, Zh 25 — 638 kcal.

After training

Total: B 44, U 71, Zh 4 — 500 kcal.

Dinner menu – don’t go too heavy

Resting energy expenditure (BMR) at night is almost the same as during the day. The body also needs a lot of energy during sleep. Therefore, girls (and not only), rejoice -you can eat at night. In addition, eating in the evening will increase muscle protein synthesis at night, as well as metabolism and satiety in the morning.

Total: B 44, U 16, Zh 49 — 678 kcal.

This diet is just an example of what a healthy diet can be. Variety is important here. You can look for recipes on the Internet and learn how to prepare the right fitness cookies for snacking. Try sports protein shakes - they taste like cake, and the nutritional value is better than steak. In general, there are a lot of options.Eating healthy does not mean tasteless.

Finally, I will say that you need to listen to your body in any case, because each person is unique. If you want to eat once a day, eat. If you like to eat every 2 hours, eat. If you don’t like vegetables, don’t eat them, etc. Ultimately,the best diet is the one you feel comfortable on and don’t want to fall off of. It will be more effective in the long run.

I hope the article was useful. If so, give it a like.

If you have any questions, ask them in the comments below, I’ll be happy to answer!

Good luck in mastering PP and achieving your fitness goals! :)

With love,

Kocher