home Calculators Proper nutrition. Proper nutrition - where to start? How to eat healthy: advice from a nutritionist. We consolidate the result. The main thing is the system

Proper nutrition. Proper nutrition - where to start? How to eat healthy: advice from a nutritionist. We consolidate the result. The main thing is the system

More and more people are becoming interested in proper nutrition as one of the most important elements of a healthy lifestyle every day. We even have it on our website. Food is something without which the life of any person is impossible, and health directly depends on diet. Poor quality or unhealthy food can cause damage to the body, so it is very important to be able to formulate the right program food for every day. Healthy food is not always the standard of taste, but in terms of benefits it has no analogues.

Proper and healthy nutrition these days is no longer an indicator of aristocracy, but a response to the pace and conditions of life. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and creating a menu for the day, week, month becomes an urgent task for everyone who is wondering about losing weight, losing weight or growing muscles, or improving their well-being in general. In this lesson we will talk about the basic principles of proper nutrition.

Please take these tips critically, since there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

It is rare to find a clear and specific definition of the concept of healthy and proper nutrition in sources. The most complete formulation of this term is as follows:

Proper nutrition (or healthy eating) is a balanced diet of natural and high-quality products that satisfy all the needs of the body, in addition, they benefit it.

One of the famous authors of books on proper nutrition is the American naturopath, adherent of alternative medicine, vegetarian Herbert Shelton ( 1895-1985 ). His idea about the benefits of natural food became progressive: Shelton believed that nature took care of human needs for food in full, which means that our body only needs natural products.

Shelton also developed the dietary concept of separate nutrition in the book “ The right combination food products " The idea behind this diet is that some foods are incompatible when consumed at the same time. For example, the author argued that you cannot combine food rich in proteins, with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate meals interested not only those who wanted to eat healthy image life, but also specialists in the field of nutrition and physiology. Clinical studies were conducted, as a result of which it was possible to establish that it is not so much useful to eat separately as to eat healthy food, as it helps to lose weight and good condition The body is affected not by the principle of food separation, but by a general reduction in its calorie content.

Also relevant for proper nutrition are the postulates set out in one of the most popular modern books on healthy food, “The Chinese Study”. This work was written by a famous specialist Colin Campbell, Professor Emeritus of the Department of Food Biochemistry at Cornell University, winner of the National Institutes of Health award. Here are some takeaways from this book:

food vitamin supplements will never replace natural products containing the same set of vitamins;
almost all nutrients are better absorbed from plant foods than from foods of animal origin;
Proper nutrition helps control the effects of negative external factors on the body;
A properly formulated diet will never harm the body.

Having summarized the information from these works, we can highlight several recommendations on what you need to know about proper nutrition and healthy eating:

Rule 1. Food is primarily the basis for life, “fuel” for the body, from which energy is produced, and only then - ritual and pleasure.

Rule 2. Healthy eating will protect your body from premature aging , will help avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental performance, read about them in this article.

Rule 3. There is no room for compromise in a healthy diet. You should avoid soda, chips, mayonnaise and other unhealthy foods. You can and even need to eat sweets, but not all the time and not all the time.

Rule 4. Baked, stewed and boiled food more useful than fried and smoked.

Rule 5: Trust, but verify. With the development of the Internet, a huge number of different blogs and sites have appeared on the Internet containing information about healthy eating and giving recommendations for improving your figure. However, we should not forget that blog authors are not always professionals who really know their business. That is why, before you start using this or that technique on yourself, you should familiarize yourself with the reviews of other users in as much detail as possible, read Additional information about the author of the theory and analyze the results he achieved. This simple tip will help you weed out untested theories and thereby avoid the risk of damaging irreparable harm your health by trusting non-professionals.

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. According to the content of various nutrients and vitamins, all products can be divided into groups that will allow you to compose optimal diet during the day.

Based on the principles of proper nutrition, specialists from the Harvard School of Public Health, under the leadership of the American nutritionist Walter Willett, have developed a universal scheme for human nutrition throughout the day - the food pyramid. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, while foods from the top should be consumed in limited quantities or completely eliminated from your diet. In addition, it is worth noting that at the base of this pyramid also lie physical activity and adequate fluid intake, preferably mineral water.

Here is the structure of the pyramid with a list of necessary products and their properties from bottom to top:

Whole grain bread, oatmeal, rice and pasta

This is the basis of a healthy diet. These foods provide the body with complex carbohydrates, an important source of energy. Whole grain foods are rich in B vitamins, minerals and fiber that every person needs. Contrary to popular belief, these foods do not cause weight gain unless you add them butter, cheese or sauces.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, and are not rich in fat. The maximum amount of nutrients is found in vegetables with rich green, yellow and orange colors, as well as in starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.

Fruits

Fruits are a rich source of vitamins, primarily vitamin C. They are low-calorie foods that contain virtually no fat. Fruits are healthy in any form: fresh, frozen, canned, dried, or in juice form, with the exception of heavily sweetened nectars and fruit-based syrups.

Meat, poultry, fish, dry beans, eggs and nuts

Animal products are an excellent source of protein, iron, zinc and B vitamins, as are beans, nuts and seeds. Tofu (bean curd) and white beans are rich in calcium necessary for the body. Almond is good source vitamin E.

Milk, kefir, cheese, yogurt

Dairy products are irreplaceable sources of calcium. They also provide the body with proteins and vitamin B12. For consumption you should choose low-fat varieties dairy products, since they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be overused, but they should not be completely abandoned. The diet must contain vegetable oils, which are a rich source of vitamin E (1 tablespoon per day is enough for the body). Products containing molasses may be useful as a source of iron.

Daily diet options according to the food pyramid

You can prepare many different dishes from these food groups. An approximate daily menu for an average person might look like this:

Option 1

Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small piece of fruit.
Snack: unsweetened fruit.
Dinner: two bread toasts with lean fish, green salad without refilling, mineral water with lemon.
Snack: kefir or yogurt.
Dinner: stewed vegetables with toast, a glass of water with lemon.

Option 2

Breakfast: chicken breast sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
Snack: a handful of nuts.
Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
Snack: kefir or yogurt.
Dinner: 150 g low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet meets the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

The desire to lose weight forces many people to turn to proper nutrition, since the main cause of obesity is the consumption of unhealthy food, fast food and a lot of sweets. The path to beauty healthy body lies through building the right diet and nutrition regimen.

In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary techniques” that allow you to lose weight without the slightest effort and dietary restrictions. You should be wary of all methods offered on the Internet, since quite often they are compiled by people who do not have vocational education in the field of nutrition, and cannot guarantee positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, offer a nutrition program that is suitable for you in accordance with your goals. If a consultation with a professional nutritionist is not available to you for some reason, you can take advantage of the advice of specialists who run websites, forums and blogs on weight loss, read books on this topic, while not forgetting to check the information offered to you, read in detail the reviews and recommendations of people, who tested this technique on own experience.

Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of energy units required by the adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain your weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the basal metabolic rate - the number of calories needed to maintain life at rest (BMR) multiplied by the activity factor.

The formula for calculating basal metabolic rate, based on a person's weight, height and age, is derived as follows:

Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.

Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

1.2 sedentary lifestyle;
1,375 average activity (light exercise 1-3 per week);
1.55 high activity (intensive exercise 3-5 times a week);
1.725 very high activity (heavy physical exercise 6-7 times a week);
1.9 extreme activity (very hard physical work, or intense training 2 times a day).

You can find out how many kilocalories per day you need in the form below:

Once you determine how many calories per day you need to maintain your current weight, you can easily calculate how many calories you need to lose weight. Can be reduced without harm to the body daily consumption calories by 10-15% of those required to compensate for energy expenditure.

What do you need to know when planning to lose weight?

1. It is important to understand that a diet for weight loss without exercise will not bring quick results. You can speed up the process by first deriving the formula for the number of calories taking into account physical activity, of course, and calculating the daily ration from it, you can only exercise special exercises. You will learn about them in next lesson.

2. When choosing a diet, it is best to consult a specialist doctor or, according to at least, opt for a well-known program, the effectiveness of which has already been tested by other people.

3. If you begin to sleep poorly or feel constant fatigue and irritability, general health has deteriorated - these are sure signs that the diet is poor or the amount of food consumed is not enough, which can be detrimental to health and, therefore, the program needs to be reviewed or changed.

4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, but you cannot completely abandon some and replace them with others. Read more. You should also take a careful approach to express diets that allow you to lose weight in a short period of time. It should be remembered that if you lose weight using a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. Number of meals - 4-5 per day. It is better to make small portions. It is advisable not to skip breakfast.

6. Healthy foods for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is a positive attitude, willpower and determination. The rest will definitely work out.

Finally, an example of a daily menu for women:

Breakfast: oatmeal with water, 1 apple, coffee with milk.
Lunch: a glass of kefir, 2 peaches.
Dinner: 1 baked potato, a piece of fish, a vegetable salad with a tablespoon of butter.
Snack: grated carrots with olives.
Dinner: boiled broccoli, stewed chicken breast.

Eating healthy is just as important for gaining muscle mass as well as physical training. Food has a function building material, from which the body takes everything it needs for muscles.

In the case of gaining muscle mass, the same principle works as with losing weight, only in reverse order. If you want to gain weight, you need to consume more calories than your body burns per day. In this case, you should avoid large amounts of fast carbohydrates and fats, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating excess fat. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: they must be consumed in right time and in the required quantity (according to TDEE).

If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy we need for intense workouts. But the main role in muscle growth is given to proteins. It is a well-known truism that in order to grow muscles you need to consume 2 g of protein per kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, medium portions.

What you need to know about proper nutrition for muscle growth?

1. Muscles grow when the amount of energy in the form of food exceeds the amount of energy expended per day. Using the formula described in the block on weight loss, calculate your daily calorie requirement and increase it by 15-20% (on average +300-500 kcal daily).

2. If you follow the rules and do everything right, but your muscles are not growing, increase your carbohydrate intake at breakfast and after training by 40-50 g.

3. Don't panic when muscle growth stops. Muscles grow in leaps and bounds. After several weeks of progress, stagnation may occur, and after a week or two, growth will begin again.

4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correlate with a healthy lifestyle in general.

5. To achieve muscle growth, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

Squirrels. One gram of protein contains 4 kcal. Main sources of protein: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy. Animal proteins (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soy).
Carbohydrates. Carbohydrates contain 4 kcal per gram. Main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
Fats. Fats contain 9 kcal per gram. Main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, cookies, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than plant fats.

7. You should drink enough water. .

An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:

First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 teaspoons jam, large banana.
Lunch: 150 g chopped boiled breasts without skin, 1 piece of low-fat cheese, 4 tbsp. spoons of low-fat mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened flatbreads.
First lunch: 250 g grilled beef, 100 g pasta, 3/4 cup tomato sauce.
Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of low-fat mayonnaise, 1 cup of vegetable salad.
First dinner: 500 g skim milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
Second dinner: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regime

Drinking regime is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, the normal functioning of ligaments and joints, and kidneys. Drinking enough water helps control your appetite.

What is the correct drinking regime? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. Under no circumstances should you follow such diets. You will gain the desired -5 kg in a week, but the body will be dehydrated, which will affect your well-being and functionality. Once you start drinking again when you want, the weight will come back. Remember, the amount of water per day for an adult is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those who play sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up your metabolism and has a beneficial effect on your health. digestive system.

Helpful information

Detailed and convenient table of caloric content of individual products and ready meals indicating the amount of proteins, fats and carbohydrates and a recipe analyzer for the content of biologically significant nutrients.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. For each question, only 1 option can be correct. After you select one of the options, the system automatically proceeds to next question. The points you receive are affected by the correctness of your answers and the time spent on completion. Please note that the questions are different each time and the options are mixed.

Everyone knows what proper nutrition is, but somehow they don’t get around to putting it into practice. Or is it usually postponed to Monday or, in best case scenario, you are thinking of starting tomorrow. There is a good saying: “Never put off until later what you can do now.” Therefore, we will not delay, let's start right now.

1. Meals should be fractional, i.e. often and a little at a time. At least 4-5 times a day and in small portions. You will say that you do not have the opportunity to eat so often, you work a lot. Great, so prepare in advance and take with you or drink dairy products, fortunately, the choice is now huge (kefir, drinking yogurt, sometimes you can even have fermented baked milk) when you don’t have time to eat. Don't be lazy and don't forget about yourself.

2. Don't overeat before bed, although if you follow the first point, then by the evening the hunger will not be so strong. But, if hunger nevertheless attacks you, then it’s better to drink, but only with pleasure, a glass of kefir and go to bed calmly.

3. Forget about the habit of eating on the go. The fact is that if you eat slowly, the mechanism that controls satiety operates correctly and the signal that you have received enough food arrives in the brain on time. On the go, in a hurry, this mechanism does not work in time, and because of this, you can eat much more than you need.

4. Never overeat. This is very harmful for the stomach and the body as a whole. Some experts recommend tying a belt or rope around your waist before eating. If you overeat, it will become cramped, and you won’t swallow more than you should.

5. Consume daily a large number of raw vegetables and fruits, which contain a lot of fiber. Make it a rule to prepare a salad from fresh vegetables every day (cabbage, carrots, beets, herbs, cucumbers, tomatoes, etc.). Just season the salad not with mayonnaise, but with sunflower or olive oil.

6. Do not drink water during or after meals. It's better to drink it, if you want, before eating. However! Drink enough liquid throughout the day, it is better, of course, if it is clean drinking water.

7. Eliminate fatty foods from your diet. About harmfulness fatty foods everyone knows.

8. Limit your consumption of flour products, sweets, and alcohol. Alternative flour products– bread, grain bread, with bran; sweets - dried fruits, honey; but it’s difficult to replace alcohol with anything (unless it’s a glass of dry wine), just follow the rule of moderation and don’t do it often.

9. Limit the consumption of salt, spices and various seasonings. Just gradually reduce the portion you add to your food, because... if this is done abruptly and immediately, the food will seem fresh.

10. Diet variety. A prerequisite for proper nutrition is to obtain the polyunsaturated nutrients necessary for humans. fatty acids, microelements, macroelements, vitamins, minerals, and essential amino acids. To make sure you're getting everything you need, try to eat a varied diet. Everything you need can be obtained even from such simple foods as vegetables, fruits, grains, and legumes.

11. Your body is asking for water. Yes, exactly water, not beer or sugary drinks. Even in the heat, if you feel like you are dreaming of lemonade or beer, drink two glasses of water, and you will understand that you don’t need either beer or lemonade for nothing. Try to drink as much as possible as usual drinking water. If there are no individual contraindications, then at least 1-1.5 liters of water per day. Coffee, tea and carbonated drinks will not provide the necessary benefits to your body, and some of the drinks will only enrich your body with unnecessary chemical junk. By the way, do you know that all colas not only do not quench your thirst, but, on the contrary, contain substances that stimulate thirst?!!

12. And, of course, eat with pleasure, creating, if possible, a pleasant atmosphere for digestion. Never read while eating; usually you unnoticedly eat more than you want and should.

Start small, although these twelve points are already a significant change in your diet. Yes, and do it right now, not on Monday. Bon appetit!

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

The desire to get rid of excess weight forces you to try the most different diets, which differ in menu and effect on the body, but the basics of proper nutrition for weight loss, according to nutritionists, are still more effective. You can follow them as much as you like. Proper nutrition is more of a lifestyle 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, diagrams, sample menus and recipes can be found 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 have problems with overweight. Proper nutrition is not just another type of diet, but a properly selected, balanced menu consisting of healthy, but also 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, seafood.
Carbohydrates. The main enemy of weight loss is fast carbohydrates. They are the basis of sweets, pastries, white bread, potatoes, cakes, and 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 with proper nutrition:

low-fat cheese;
eggs, preferably white;
durum wheat pasta;
buckwheat;
oat groats;
wholemeal bread;
berries, fresh or frozen;
lean meats and fish;
milk and fermented milk 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%.

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	Light 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 recipe healthy breakfast 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.

A baked apple is considered one of the healthy desserts in a healthy diet. If you are tired of eating this fruit in its 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 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 a lot of options for this dish, so you can use it every day new recipe. 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

Recently, the topic of proper nutrition has become increasingly popular. And this is not at all surprising, because natural beauty, the manifestation of which is possible only with the correct daily routine and diet. Having overpowered yourself in nutrition once, you simply will not be able to stop, as you will feel a significant, and most importantly positive, difference both in your well-being and in your health. appearance. So, today the topic is proper nutrition.

The essence of proper nutrition

First of all, the essence of proper nutrition, of course, is the complete exclusion of all harmful foods from the diet. Just don’t try to do it all at once and in one day - it won’t work anyway, but your mood will drop. Start by gradually reducing the amount of unhealthy foods and products, then everything will go easier with psychological point vision. First of all, start with fast food, then fried, fatty, smoked, etc. It is not recommended to completely exclude fried foods and other foods from your diet (except fast food and cola). Maybe a little, but some of it will remain present. This is due to the fact that the body does not get used to it. Otherwise, if you ever have to eat some of this in the future, your body may simply reject the food.

Proper nutrition includes a meal schedule. It’s not enough to eat healthy, you also need to eat at the same time. Determine in advance the period during which you will eat and try to stick to it as much as possible. Then your body will work like a clock.

You need to eat often (about 5-6 times a day), but in small portions. This will allow you to constantly feel full without stretching your stomach.

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

40% of the total diet should be fruits and vegetables. There is a lot of life in them important vitamins and microelements, as well as fiber, which regulates the work gastrointestinal tract and watches.

Try to include cereals for breakfast. They are nutritious and very healthy. And the absorbents they contain also help cleanse the body, and this is a beautiful figure and!

Don't neglect nuts, legumes and seeds, they contain a lot dietary fiber, unsaturated acids and potassium. It is advisable to eat them without salt, and eat nuts only raw.

Fermented milk products should be present on your table every day - this is the basis for healthy intestinal function and maintaining 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. Lean on fish - it is 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 you were cold to them before. They will bring invaluable benefits.

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

Skip white bread for gray bread. It is advisable that coarse flour be used in its production.

Separate food

Supporters of separate meals adhere to the rule that not all foods are compatible with each other. And there is a grain of truth in this. For example, tomatoes and cucumbers, contrary to their usual use in tandem, do not go well together. Of course, after eating them, no one will run to the toilet, but call increased gas formation they can. Therefore, it is better to try to eat them separately with a short interval. It is also worth mentioning that “digging” deeper can make your head spin. Each specialist has his own opinion about separate nutrition. Some people consider the same products to be compatible, while others consider them the opposite. Get ready to learn all the basics the hard way.

When two incompatible foods appear in the stomach at the same time, it is difficult for the body to digest them, and unoxidized proteins and carbohydrates are sent to fats. Time interval for safe reception eating “mixed” food is 2 hours.

By consuming only products that are compatible with each other, you make the work of your stomach easier. This promotes normalization.

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

How to eat healthy

Ideally, the maximum amount of food on your table should be prepared or grown by you yourself. Unfortunately, on the shelves of both vegetable and grocery stores 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. It’s just difficult to detect this “by eye”. It would be a good idea to purchase a nitrate meter. You can go shopping and markets with it, checking the quantity harmful substances in vegetables and fruits.

Consume 60% of your daily carbohydrate intake, 30% protein and 20% fat. At lunch, be sure to eat the first and second courses. Dinner is the lightest, low-calorie.

If you want to eat healthy, learn how to create a menu. Determine the duration yourself, but from experience, the most optimal time a week is considered. There will be an opportunity to purchase everything you need over the weekend. Try to eat freshly prepared food, it contains the maximum amount of nutrients. During subsequent heating, they may be lost and the food itself loses its original taste.

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

Proper nutrition: breakfast

Breakfast is the best important element proper nutrition. It has been scientifically proven that people who neglect their morning meals are 4 times more likely to be obese than those who eat in the morning. It helps start the metabolic process and is very important for those on healthy diets. Skipping breakfast means a 30% lower metabolism.

Some people are looking for reasons why they don’t eat in the morning, while others simply do. No time? So you don’t need much to prepare it. We bring to your attention examples of several breakfasts that are quick to prepare and at the same time very healthy and nutritious.

Protein breakfast

A protein breakfast can be used if you want to get your figure in order. Proteins are very beneficial for muscles and are simply irreplaceable during physical activity.

Cooked in the usual way omelet or scrambled eggs - that's it. You should cook with sunflower or olive oil, but not with margarine! In addition, you can eat green peas, bell pepper or tomatoes.
Cottage cheese, to which you add a spoonful of your favorite berries, requires no cooking at all, but 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, since the gastrointestinal tract is just beginning its work, and this food will be very heavy for it.

Breakfast on carbohydrates

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

Porridge comes first! And among them the leaders are oatmeal and buckwheat. Boiled in water or milk - it doesn’t matter, your useful properties they still won't lose it. But millet, corn, pearl barley and other porridges 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 summer period. In winter it is more problematic to do so. But if possible, you can have breakfast with assorted fresh fruits, seasoned with natural yogurt without additives.

It's just small example something you can eat in the morning without spending a lot of time on it. As an assistant, you can purchase a multicooker that will work in delayed mode, preparing, for example, porridge before you wake up.

Proper nutrition: lunch

IN modern world, where people’s busyness simply goes beyond all limits, it is difficult to find time for a full lunch. But, as mentioned earlier, it must necessarily consist of dishes of two categories: first and second. Carrying such portions from home is difficult, but possible. To do this, you need to purchase special food containers with divisions. Or, if you can’t find it, two containers with tight lids.

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

Proper nutrition: dinner

As the famous proverb says, “...give dinner to the enemy.” This didn't happen without luck. In the evening, the body, like you, wants to rest, it is preparing for sleep and it can no longer handle heavy food. Try to compare for yourself. You worked all day, came home exhausted, all your thoughts were only about the shower and bed. But that’s not the case, you are forced to unload the coal cars. How do you like this arrangement? Your body feels the same when, instead of eating a light meal, you gorge yourself on fatty and heavy foods.

Remember, the best thing to do is to stay hungry and eat whatever you can get your hands on for weeks. You should not eat carbohydrates in the evening; in addition to your figure, this will negatively affect the state of the gastrointestinal tract. Dinner may include a small amount of fiber and protein.

This could be fish with vegetables, boiled chicken breast, unsweetened fruits or vegetables, a protein omelet (the same omelet, only you need to remove the yolks before frying), etc.

Snacks on a healthy diet

Snacks are needed so that in the intervals between main meals you do not feel exhausting hunger. Snacks should also be taken at the same time. You will determine it for yourself, based on personal preferences and basic routine.

The purpose of a snack is that it should be low in calories 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 as “support”. They are very convenient to take with you to work or outside, to places where you need to replenish energy reserves without wasting time.

And remember, no chocolates, sandwiches or other pests!

Meal menu for the week

As mentioned earlier, the menu should be compiled based on personal preferences, based on the rules for the distribution of proteins, fats and carbohydrates. We will provide an approximate weekly menu. You can stick to it, or create something of your own.

Monday:

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

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

morning oatmeal(with 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;
at lunch ear and potato casserole with broccoli;
for dinner chicken cutlets steamed 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 for the morning;
green soup with whole grain bread and rice baba with fruit for lunch;
baked meat with vegetables for dinner.

Sunday:

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

Proper nutrition: menu for every day

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

Never overeat. Leave the table a little hungry. Remember, the volume of your stomach is your palms folded together into a “bowl”. Anything above is an excess. The feeling of “imaginary” hunger goes away after 10-15 minutes.
Eat slowly, chew each piece thoroughly - this way the food is better absorbed, and you will quickly fill up with a small amount of food.
Don't eat when you feel angry or sad. This is emotional hunger - it cannot be encouraged!
The optimal interval between meals is 3-4 hours. Try not to allow omissions.
Have 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 hunger. Therefore, when the opportunity arises, drink a glass clean water and check if you really wanted to eat.

Try to adhere to these simple rules and you will notice how a short time your body will be transformed.

Proper nutrition for weight loss

The main reason why people gain extra pounds is a neglectful attitude towards their own diet. Randomly eating everything that comes to hand, in huge quantities, cannot pass without leaving a mark on the figure. The body can hold out for a month, six months, a year, but then the metabolism is disrupted and it begins to lose ground. Unsightly fat appears on the sides, stomach, and legs, once appetizing places become overgrown with cellulite, and self-dislike arises.

Wise ancestors always said: “Wedges are knocked out with wedges” 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. You shouldn’t expect super quick results, and you didn’t lose your figure 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 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 you lose weight only if the cause of excess weight is disordered eating. If the disorders are caused by third-party diseases, then you first need to cure them, and only then engage in weight loss. Get diagnosed by a specialist, and then make a decision.

Recipes for proper nutrition

Now that you have decided how to eat properly, it won’t hurt to know a couple of recipes for dishes that are suitable for you. balanced nutrition. To this end, we suggest you watch 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 and boldly go towards it no matter what. Remember, at the finish line an attractive lady, radiant with health and bursting with energy, is waiting for you - that’s you, leading a healthy lifestyle!

What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, causing the digestive system and the body as a whole to become unhealthy. stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.

A proper nutrition diet, in essence, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of the fad for diets is “unfashionable,” and PP (proper nutrition) is presented as a “PP diet for weight loss.”

Does PP help you lose weight?

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of the craze for fast food, semi-finished products, and an abundance of industrially produced sweets, PP helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. If you follow the principles of PP, the system of proper nutrition, excess weight does not accumulate. A decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical stress on the body.

It is quite possible to lose weight on PP if daily ration provides fewer calories than needed for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce caloric intake.

The best results are found in those who neglect proper nutrition before the diet and are significantly overweight. The system is based on replacing high-calorie foods with low nutritional value with healthy foods and eliminating snacking. However, PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away by replacing a harmful hamburger with whole trout.

If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The weekly menu contains products that meet the body’s needs in both nutrients, and in vitamins and minerals.

The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing foods allows you to saturate your body essential microelements and prevent “breakdowns” from the diet.

Diet "proper nutrition": losing weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and nutrition, however, this diet allows for minor deviations and can be adapted to the needs of a particular person.

PP principles:

exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
salt restriction;
Every day after sleep, first of all, you need to slowly drink 200-300 ml warm water;
dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
a fifth of the diet consists of fresh fruits and vegetables;
almost completely eliminate fast carbohydrates, replacing them with slow carbohydrates: cereals (not instant cooking), bread (whole grain or wholemeal flour), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied per 1 kg of weight daily;
the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
carbohydrate meals are distributed for consumption in the first half of the day, protein - in the second;
It is recommended to consume only polyunsaturated fats: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. Total volume – 1/5 of the daily ration;
meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
Potato and pasta dishes are not combined with protein;
You should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this promotes better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/ Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves nutritious meals, following the principles and excluding harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for losing weight for a week

With proper nutrition, the weekly menu for weight loss is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Meal/day	First meal	Second meal	Third meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables (cauliflower, green beans), rosehip decoction	Broccoli baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Curdled milk, vegetable salad, apple. Chicory drink	Puree vegetable soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelette, greens, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, toast with curd cheese, tea	Whole grain pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	Apple
Friday	Oatmeal without sugar, with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea	Boiled turkey, stewed carrots, fruit juice	Curdled milk, fermented baked milk
Saturday	Baked potatoes stuffed with cottage cheese and herbs, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, fruit drink	Steamed veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.

How long does a diet last with proper nutrition?

This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, you should remember that this type eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.

Medical dietary restrictions

There is no diet that is suitable and “correct” for everyone. Various states health, illness, restrictions force you to adhere to different rules and menu. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.