Products that are not allowed on the paragraph. Proper nutrition: sample menu for the day. The best diets for effective weight loss

The main methods of treating overweight and obesity include following a diet high in fiber, vitamins and other biologically active components, limiting the consumption of carbohydrates that are easily digestible by the body, and physical exercise.

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

Peculiarities

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

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

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

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

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

What's not allowed?

When following a therapeutic diet, number 8 should be completely excluded from the menu.:

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

What is possible?

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

• Products made from wholemeal flour, rye and wheat bread with bran. Serving: 150 g per day.
• Soups can be cooked primarily vegetarian, using vegetables and grains in small quantities. Several times a week, vegetable soups in low-fat meat or fish broth with meatballs are allowed. Portion - 250 g per day.
• For a side dish, it is best to eat raw vegetables, all varieties of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips and carrots. You can prepare dishes from boiled, stewed, baked vegetables. But dishes made from potatoes, beets, carrots, rutabaga, and green peas are allowed in limited quantities - no more than 200 g per day. You can also use crumbly porridge made from buckwheat, pearl barley and barley as a side dish.
• You can cook oatmeal, prepare pasta, casseroles, puddings with the addition of vegetables and fruits, but remember - such products can be eaten in small quantities.
• Lean meats, cooked in pieces and then stewed, baked or fried, are allowed. Beef, veal, chicken, rabbit and turkey are possible, but a maximum of 150 g per day. Beef sausages, boiled tongue, liver are also possible, but also limited. Only low-fat varieties of fish are allowed and no more than 150 g per day. Mussels and shrimp are allowed, but not more than 200 g per day.
• Once a day you can eat 1-2 eggs, boil them hard or prepare protein omelettes with vegetables.
• Milk, kefir, yogurt and other fermented milk products, as well as low-fat cottage cheese are allowed on the menu. You can also use low-fat sour cream and mild cheese.
• For appetizers, you can have vinaigrettes, salads from fresh and pickled vegetables (pickled vegetables must be washed), vegetable caviar, seafood salads, meat or, soaked herring, beef jelly, lean ham are allowed.
• Unsweetened fruits, berries, jellies, mousses, compotes without sugar.
• Gravy is made from weak vegetable decoctions and broths; you can add herbs, vanillin and cinnamon during cooking.
• Tomato and white sauce with vegetables.
• Drinks include tea, coffee, both black and with milk, juices from vegetables, unsweetened fruits and berries, rosehip decoction.

Sample menu based on 1800 Kcal per day

Breakfast

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

Dinner

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

Dinner

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

Recipes for the healing table

Protein omelet with spinach

Photo: Shutterstock.com

• 3 squirrels
• ½ glass of milk
• 70 g frozen spinach
• 30 g suluguni cheese
• 1 tbsp. l. ghee

Step 1. Fry spinach in butter.

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

Step 3. Pour into the heated pan with the spinach and stir.

Step 4. Leave on high heat for a minute until the omelette sets. Then reduce the heat to medium and cover with a lid.

Step 5. Before serving, sprinkle with grated cheese.

Vegetarian cabbage soup

Photo: Shutterstock.com

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

Step 1. Wash, peel, and finely chop cabbage, tomatoes, onions, peppers and carrots.

Step 2. Place the vegetables in a saucepan, add water, and bring to a boil. Cook until carrots are done.

Step 3. In 10 minutes, add salt, pepper and bay leaf. Add greens before serving.

The vinaigrette

Photo: www.globallookpress.com

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

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

Step 2. Cool everything and cut into cubes.

Step 3. Cut the pickled cucumbers into cubes and drain the liquid.

Step 4. Mix everything, add oil. You can add chopped herbs.

Jellied fish

Photo: Million menu

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

Step 1. Pour cold water over the head and fins, bring to a boil over medium heat and simmer over low heat for three hours. Skim foam all the time.

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

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

Step 4. Place on the bottom of the dish where you will make the aspic, garnish with pieces of boiled carrots, herbs, bell pepper, and lemon.

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

Beef tongue with green beans

Photo: Shutterstock.com

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

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

Step 2. Boil beef tongue, preferably steamed.

Step 3. Serve the tongue with mustard and a side dish of beans.

Peppers stuffed with seafood and vegetables

Photo: Shutterstock.com

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

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

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

Step 3. Thaw seafood.

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

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

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

Step 7. Stuff the peppers with the prepared mixture and bake them in the oven.

Today, the average person's grocery basket is replete with a variety of types of food. Modern people have access to any product. But anyone who monitors their health and chooses healthy food for themselves must clearly understand that not all food should be included in the list of healthy diet products. So what can and cannot be eaten by a person who wants to support his body, maintain youth and health? Let's answer these questions in detail.

Do's and don'ts of a healthy diet

Of course, the main principle of a healthy diet is the balance of nutrients consumed. And it's not just protein. The human body requires amino acids, vitamins (E, A, B, PP, D), folic and other acids, magnesium, calcium, etc. To ensure that your body has reserves of nutrients, you need to diversify your diet as much as possible. The table should have vegetables, fruits, legumes, nuts, and natural vegetable oils. Organizing your diet correctly is not difficult. We need to build on the principle of including the maximum amount of healthy foods and completely excluding unhealthy foods.

What can you eat instead of meat on a healthy diet?

Protein performs the main building function in the body. This means that this element is responsible for the processes of regeneration, the formation of enzymatic elements, connective tissue, etc. In addition to the construction function, proteins play a protective role, producing special protective bodies in the blood. Proteins actively participate in the process of assimilation of carbohydrates, minerals and other bioactive substances. That is, taking this into account, it is easy to conclude that the human body cannot cope without protein. But what if you decide to give up meat and fish? You can easily replace these products with other food elements.

Dairy and fermented milk products

If you choose non-strict vegetarianism, then you can leave dairy and fermented milk products in your diet. They are excellent sources of protein. Also in milk, cottage cheese, yoghurt and kefir there are many other useful substances that are needed to maintain vitality and health.

Legumes

Beans, lentils, peas, soybeans are food elements that do an excellent job of saturating the body with protein. In addition, legumes are very tasty and nutritious.

Mushrooms

There are a huge number of types of edible mushrooms. They taste excellent, and mushrooms are excellent meat substitutes.

Nuts

There are more than a dozen types of nuts in nature. They are all buttery, delicious and very filling. By consuming cashews, walnuts, peanuts, pine nuts, hazelnuts, you can replenish some of the protein supply in the body.

Cereals

When creating a healthy diet, we must not forget about cereals. They perfectly saturate and enrich the body with healthy fibers and fiber. And, of course, many cereals contain protein. For example, buckwheat contains a large amount of protein.

Sunflower

Sunflower seeds are rich in protein and vitamins needed to maintain health. You can eat sunflower seeds, popularly called sunflower seeds, or you can easily get some protein by eating directly pressed sunflower oil.

Plant food

Some protein is also found in plant foods. However, it is fair to assume that vegetables, fruits, berries and herbs contain less protein than, for example, legumes and mushrooms.

Healthy eating: do's and don'ts

Yoga involves switching to vegetarian food. This means that products obtained by taking the lives of animals should not be on the table. A healthy diet involves avoiding meat, fish, and eggs. This is explained by the fact that, living according to the principles of yoga, we refuse to harm not only our physical body, but also take care of the purity of the soul. Meat carries negative energy. And even if the animal was not killed by you personally, by eating such food, you may have to bear a karmic response. At least that's what true vegetarians think.

Also, modern meat and fish products are often of poor quality. Animals are fed food with additives to increase growth, weight, antibiotics, etc. When consuming such a product, you cannot be sure that this will not affect the health of the body. Meat, fish, and eggs of questionable production are potential sources of zoonotic infections. For example, low-quality eggs often cause salmonellosis in humans. The meat of artiodactyl animals can be a source of E. coli and other pathogenic bacteria.

What not to eat when eating healthy

We found out, considering healthy eating, what you can and should eat. But now I would like to focus on those products that have no place on the table of a person who chooses a healthy lifestyle.

So what you can't do:

1. Fatty food. You should not allow fatty foods in your menu. This is harmful not only from the point of view of vegetarianism and yoga. Any gastroenterologist will tell you that a passion for fatty foods will sooner or later lead to problems with the digestive tract. In addition, lovers of fatty foods often encounter vascular and heart diseases. Is it worth talking about excess weight here? After all, it is already clear that by consuming excess fat, you will have to say goodbye to a slim figure.
2. Convenience foods and fast food. This category of food should generally be labeled with a danger sign. After all, what is fast food? A source of extra calories, carcinogens, preservatives, flavoring additives, dyes, flavor enhancers. Somewhere among this incredibly harmful “cocktail” there was a small percentage of something acceptable. But this is not a fact either. It is not without reason that people who are addicted to fast food and eat processed foods in excess suffer from stomach and intestinal diseases. Well, the excess weight gained from such food is on such a scale that you cannot then cope with it even with the help of diets and exercise.
3. Confectionery. Sugar itself is not good for the human body. However, modern sweets contain components that outshine even sugar in their negative effects on the body. The same dyes, thickeners, preservatives and flavor enhancers can easily be found in chocolates and candies today. Modern sweets are far from perfect. Therefore, it is better to refuse them if you want to maintain a healthy and beautiful body.
4. Sauces. Many people cannot imagine their lunch without any additives that enhance the taste of the food. Mayonnaise, ketchup and other sauces are extremely harmful to human health. They contain so much fat, salts, aromatic additives and artificial colors that it is simply impossible to call such food acceptable.
5. Canned foods. From childhood we remember numerous jars of tomatoes, cucumbers for the winter, as well as all sorts of preserves and jams that were stored in the basement for years. You should not saturate your diet with such products. At a minimum, they do not give anything to our body. Useful fibers are changed and their structure becomes different from that in fresh vegetables and fruits. When preserving, a lot of sugar, salt, vinegar and other additives are often used. The human body does not need all this, and especially in such quantities.

What to eat when eating right

Speaking about proper nutrition, I would like to note a category of products that the human body really needs. We are talking about natural plant foods. Eat apples, apricots, cherries and tomatoes. Any fresh vegetables, fruits, berries and herbs grown in an ecologically clean area without the use of chemical fertilizers are very beneficial for the body. You can eat natural honey, nuts, dried fruits and grains. The diet should consist as much as possible of those foods that can saturate it with useful substances. Of course, when creating a menu, you need to take into account the individual characteristics of your body. It is important to pay attention to the presence of allergies to some food components, as well as to existing chronic diseases, the compensation of which may be impaired due to the inclusion of certain types of foods in the diet.

In addition to the fact that the diet should consist only of healthy foods, it is worth studying the principles of proper nutrition. After all, you also need to eat correctly. Do not overeat, do not starve yourself, distribute meals evenly throughout the day. It is important to maintain a balance between saturating the body with food and energy expenditure. So, we can say that building the right diet is only one step towards healthy eating. To get the maximum benefit, it is important to take into account other aspects on which the saturation of the body with useful substances, energy and strength depends.

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?

1. Proper nutrition (PN) is the key to health and the basis of a healthy lifestyle.Your body needs food for growth, restoration of cells and tissues, maintaining body temperature, motor activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, your health.
2. 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.
3. Daily healthy eating hascrucialboth for weight loss and for gaining 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 all 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 and 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, the exact figure depends on activity and other factors. Moreover, you need to drink clean water, not cola/juices/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) usually come 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 arise not from “big bones”, but 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.

1. To lose weight, you need to consumelessenergy than you spend.
2. To gain weight, on the contrary, you need to consumemore.
3. 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:

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

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

Macronutrients can be combined. “Separate nutrition” (food compatibility rules) is scientifically unfounded. It does not provide any weight control benefits.

5. Eat before and after workout

1. Your pre-workout meal should definitely containprotein And carbohydrates(plus maybe a little fat) – for energy and endurance;
2. the time interval between meals before and after training should notexceed 3 hours, considering that the usual training process lasts about an hour;
3. post-workout meal should includefast carbohydrates(20-60 grams) and high qualityprotein(30+ grams) - most of what you eat will go 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 better results. Moreover, frequent meals can increase hunger.

However, for overall health and discipline, try to eat asat 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 mobile applications as a healthy nutrition diary: 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 this is 420 calories straight into your fat reserves.

How to replace sugar with proper nutrition?Try protein bars and shakes - 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 healthy foods first - protein, vegetables. This way you will reduce the glycemic index (what it is - you will find out below) of the dessert.

11. Cook yourself

Cooking at home promotes a healthy diet. Why?

1. Restaurant food contains an abundance of salt, fats, sugars and other unhealthy nasties.
2. Home cooking is a great discipline.
3. You personally control the quality of the products and their BJU.
4. 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. You can handle frying a chicken breast 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 experts 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 are located far from the basis of a healthy diet. When training, the body needs more protein, so another version of the pyramid is more suitable for us.

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

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

You need to give preference to unsaturated fats, boycott trans fats, and 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 of the kind.

Here main features of protein:

1. protein is not harmful to bones— its high consumption increases bone density and reduces the risk of fractures;
2. 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;
3. protein reduces the likelihood ofhypertension and obesity ;
4. composed of protein (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
5. sufficient protein is necessaryfor muscle growth and prevention of muscle loss during a caloric deficit ;
6. food rich in proteinsaturates well, which is important if your goal is .
7. 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;
8. 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:

1. necessary for normal operationbrain ;
2. have a beneficial effect onheart and blood vessels ;
3. contribute increase muscle mass and decrease fat, reduce the level of cortisol - a destructive hormone and the enemy of your muscles;
4. increase bone strengthby increasing the amount of calcium in bone tissue;
5. 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).

1. 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) .
2. 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;
3. 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.

1. After consumption, carbohydrates are converted into glucose, which is then used asenergy source OR stocking upunder the influence of insulin.
2. Glucose is stored as glycogen in the liver and muscles (good) or converted to triglycerides and stored as fat (not good).
3. 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:

1. insulin is responsible formuscle growth and glycogen storage;
2. redundantinsulin production leads to fat storage and suppression of fat burning;
3. insulin sensitivitylow- energy is depositedless into the muscles and more into fat;
4. high- vice versa;
5. power trainingraiseinsulin sensitivity;
6. 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:

1. Try to 80% carbohydratesper day included breakfast and meals before and after training.
2. Choose carbohydrates withlowglycemic index.
3. 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 carbohydrates.

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

Healthy sources of complex carbohydrates:

• Brown rice,
• oatmeal,
• buckwheat,
• quinoa,
• whole grain pasta,
• whole wheat bread,
• vegetables.

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:

1. improve intestinal microflora and, accordingly,bowel function ;
2. lower cholesterol levelsand the risk of cardiovascular disease;
3. help increase satietycontrol hunger ;
4. 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:

1. disruption of glycogen metabolism, whichreduces productivity;
2. suppression of testosterone production and increased cortisol levels;
3. dysfunction of the brain;
4. 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:

• ginger (not pickled),
• chilli,
• paprika,
• black pepper,
• mustard seeds (not sauce),
• coriander,
• rosemary,
• carnation,
• Bay leaf,
• saffron.

What not to eat and drink

1. juices from the supermarket, sweet drinks– contain a lot of fast sugars and do not meet the principle of eating natural food;
2. margarine, mayonnaise, butter creams– an abundance of unhealthy fats;
3. ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
4. fast food(french fries, pies and burgers with Maca) – fast carbohydrates, trans fats;
5. instant food– contain a minimum of useful substances;
6. store-bought sausage, sausages, frankfurters, crab sticks— read the composition just for fun, — more fat/emulsifiers/dyes/flavors than meat;
7. chips and crackers -a concentrated mixture of carbohydrates and fats with flavor enhancers - contradicts all the basic principles of proper nutrition;
8. 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 every 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 in the comments below, I will be happy to answer!

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

With love,

Kocher

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Good afternoon, dear site visitors. Probably, each of us understands that proper nutrition is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only advantage, but also tasty.

Properly selected dish recipes and product combinations will allow you to choose a tasty and healthy menu for yourself for a week or a month. From this article, you will understand which foods and dishes should be excluded from your diet in order to improve your body's health.

You will also receive practical advice from experts on proper nutrition for losing weight or growing muscles.

It has been actively promoted in society in recent years. And it’s not surprising, because, unfortunately, more and more people need to adjust their weight, improve their health and cleanse their body. This article will tell you what the principles of proper nutrition are, what you should adhere to, what to limit, and what to completely avoid.

1. What is proper nutrition and how to eat properly

To stick proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

– this is one of the main components of a healthy lifestyle, which ensures normal development, growth and vital activity of a person, helps strengthen the body and prevent various diseases.

It is immediately worth noting that it is not some kind of debilitating diet, strict restriction or temporary measure. As a rule, people who take this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.

And this is quite understandable, because it is aimed at long-term correction of one’s diet; a person simply manages to become familiar with his newly acquired habits, and no longer gives them up. In addition, if you abandon this system, all the pleasant “bonuses” of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improvement in the condition of the body.

A healthy diet includes the following:

• Proper nutrition does not allow starvation; it always involves the opportunity to have a full and tasty snack, choosing what you like best.
• A rational nutrition system always and everywhere allows you to find something to fill up on, preventing awkward situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. Principles of proper nutrition - 7 ways to improve health

To master proper nutrition regimen You don’t need to use complex calorie calculation formulas, but just follow some recommendations and stick to the established plan.

To understand how to eat properly, it is worth considering the following principles:

It is worth noting that no need to suddenly change your diet, this usually returns to the previous mode after some time. Rational nutrition will become normal if you introduce all the changes gradually without experiencing internal opposition to the new rules.

3. List of products for proper nutrition

This list will help you figure out how to eat properly:

All of the above products belong to the group of easily digestible foods. But there is also a category of difficult-to-digest foods that also need to be included, but in moderation, in the menu. These are: chocolate, strong coffee and tea, seasonings/spices, salt and sugar.

4. Proper diet + menu for the week

Following the diet proper nutrition, you need to develop a menu adhering to the following principles:

1. Fruits don't go well with anything, but are a separate meal. Due to its rapid digestibility, such a snack is allowed even 1 hour before lunch/dinner.
2. Different proteins don't mix(eg fish and milk).
3. Protein foods do not go well with carbohydrates(potatoes or grains are not suitable for meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled or baked potatoes instead of fried potatoes.
4. Cabbage is a great addition to fats(it inhibits the effect of fats, leading to a slowdown in the secretion of gastric juice).
5. High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
6. Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
7. Starch consumption per meal should be moderate(so, you shouldn’t eat potatoes or porridge with bread).
8. Consumption of whole milk should be kept to a minimum.
9. Green vegetables stimulate the body, so this is a wonderful base for any dish.
10. Large amounts of oil or acid inhibit protein absorption.

The following will tell you how to eat right: menu for the week:

Proper nutrition for pregnant and nursing mothers

The diet of proper nutrition for an expectant and nursing mother should not be distinguished by a quantitative increase, but by high-quality products and harmless methods of preparation. It must be varied so that the baby receives all the necessary elements in the womb, and the mother’s body is not depleted due to the fact that all valuable substances are lost with milk.

Below I suggest you take a closer look at the video: How to eat properly during pregnancy.

Balancing nutrition for women who have already given birth can be a little more difficult due to colic in the tummy and allergies in the baby, as well as the desire to return to the woman’s previous shape.

Proper nutrition for children

Due to the constant growth of the child, meals must include sufficient amounts of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot survive for long without food. Therefore, snacks are an essential part of their diet.

From a very early age, it is worth teaching your child to consume little salt, and to prefer natural sweets to confectionery sweets - they are sweet, tasty, and also incredibly healthy. It is also worth instilling in your child the correct drinking regime.

Proper nutrition for weight loss

A balanced diet is certainly an assistant, but the process of weight loss can only be ensured by reducing the number of calories consumed relative to those expended. Refusal of alcohol and simple carbohydrates (cakes - ice cream), split meals, reduction of portions, physical activity should also take place.

For muscle growth, the menu itself should consist of half protein, 30% and 20% carbohydrates and fats, respectively. It is better to eat carbohydrates after strength training (unlike, muscle building requires reinforcement after physical activity) and in the morning.

You should drink more water than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200 g of cottage cheese.

6. What foods should you avoid?

To know how to eat properly, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, and causes significant harm: deterioration in physical condition (and mentally, after such food there is nothing to do, but you just want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcers, heart attack, etc.) , weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are enemies of the body, which you need to part with without hesitation.

Harmful products include:

• store-bought sauces (ketchups, mayonnaise, etc.);
• refined sugar, butter, coffee, cocoa;
• saltiness, smoked foods, fried foods, preservatives;
• instant food products, finished meat products (sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned and quickly become a habit. Therefore, be patient, understand the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I would like to provide you with the video “Recipes for Proper Nutrition” for viewing. Enjoy your viewing!

The desire to lose weight is familiar to many girls and a variety of techniques can be used for this purpose. To bring your weight back to normal without regaining what you lost, you need to know what you can eat when you’re losing weight and minimize the consumption of unhealthy foods.

Authorized Products

To lose extra pounds, you need to know what to eat when losing weight. Below are products that will not only help in this difficult task, but will also bring great benefits to the whole body:

1. Eggs. They can be eaten while following almost any diet, saturating the body with the necessary amount of protein, which is directly involved in the process of building cells. However, the yolk contains a lot of fat, so it is recommended to eat no more than one egg per day.
2. Apples. These fruits contain a lot of iron, vitamins, fiber and antioxidants. Apples help normalize the functioning of the intestines and activate metabolism. These fruits can be eaten in almost unlimited quantities when losing weight.
3. Corn, legumes. They contain a large amount of fiber, protein, and vitamins. You can eat them in the evening and not be afraid of gaining weight, since these products are an excellent alternative to poultry and meat, and therefore are added to a variety of diets.
4. Tomatoes. They contain a minimum number of calories, but provide very quick saturation. Just one tomato contains the daily requirement of carotene and ¼ of the required amount of vitamin C.
5. Cabbage. You can eat this product in the evening and not be afraid of gaining weight. Cabbage contains a lot of fiber, as well as coarse dietary fiber, thanks to which it helps to quickly cleanse the intestines and easily lose weight. You can eat all types of cabbage when losing weight.
6. Sweet pepper. This is one of the healthiest low-calorie foods that provides the body with the required amount of carotene and vitamin C. The body spends a lot of energy digesting pepper, so it must be consumed in any diet.
7. Grapefruit. Many girls are interested in the question, is it possible to eat fruit in the evening? Of course yes, but low-calorie. It is better if there is grapefruit among the fruits for the evening. It has a bitter taste that works real miracles. It contains a large amount of fiber, stimulates the production of bile, and accelerates the process of breaking down fat deposits.
8. Carrot. This vegetable is a record holder for the content of fiber, carotene, minerals and vitamins. Two carrots a day provide the body with the daily requirement of vitamins.

If you compose your daily diet by combining the above products, you can reduce weight in a relatively short period of time and fill the body with valuable substances necessary for its full functioning. When preparing a diet, you need to follow the principles of healthy eating, taking into account the individual characteristics of the body.

Sweets and flour products for weight loss

When losing weight, you really crave sweets, but eating desserts will not help you lose weight. Almost nothing from sweets and starchy foods is allowed; instead, it is useful to eat natural foods with minimal energy value - for example, dried fruits that have a pleasant sweet taste, but are compatible with almost any diet.

If you are losing weight, you should replace dessert with dried apricots, figs, prunes, and dates. These dried fruits are not only very tasty, but also healthy for the body. This also includes nuts, but it is best to opt for walnuts and hazelnuts.

Baking and baked goods are allowed in small quantities, but only low-calorie ones - crackers, grain cookies, pumpkin or cottage cheese casserole. If you plan to lose weight after childbirth, it is useful to add to your diet products for the production of which not simple wheat flour was used, but oatmeal, buckwheat, whole grain wheat and bran. Sugar should be replaced with natural honey, and bananas should be taken instead of eggs. It turns out not only very tasty, but also healthy.

The question often arises: is it possible to eat marshmallows while losing weight or will the diet be ruined? Despite the fact that marshmallows are classified as sweets, they are allowed, but only in small quantities - no more than 2 pieces per day.

If you find it hard to resist and really want something sweet, you are allowed to eat a little dark chocolate (the maximum portion per day is 50 g). As soon as the body gets used to a low-calorie diet, the craving for cakes and buns will noticeably weaken, and soon disappear altogether.

The following list of healthy and dietary products will help you create a diet that will quickly help you lose excess weight:

• any vegetables;
• low-fat dairy products;
• dietary meat;
• fish (only low-fat varieties);
• dried fruits;
• whole wheat bread;
• eggs;
• fruits;
• chocolate;
• paste;
• marshmallows;
• marmalade;
• olive oil;
• nuts;
• cinnamon;
• vegetarian soups;
• mushrooms;
• green tea;
• corn;
• cabbage;
• grapefruit;
• Bell pepper;
• tomatoes;
• ginger;
• a pineapple;
• raspberries.

The question is quite common: when can you eat cottage cheese and kefir? Of course, before going to bed, it is recommended to add any berries. The same applies to an invigorating drink, loved by many - is it possible to drink coffee while losing weight? Yes, but preferably without added sugar. It’s even better to replace it at least temporarily with chicory.

What can you eat for dinner while losing weight?

It is important to remember that after a light and dietary dinner you will not be hungry. If you know what you can eat and what you can’t eat when losing weight, the process of fighting excess weight will not cause any difficulties. The meal should be no later than 3 hours before bedtime. Having studied in detail what not to eat and whether it is possible to drink coffee in the evening, each girl can easily create her own diet.

Check out examples of low-calorie dishes:

• baked beef with spices and a little stewed cabbage;
• boiled chicken, served as a side salad with fresh tomatoes and cucumbers;
• chicken breast combined with cauliflower or broccoli;
• vegetable stew;
• cabbage soup with mushrooms;
• salad with cucumbers, beef, tomatoes, lettuce;
• chicken roll, it is recommended to serve fresh Chinese cabbage as a side dish;
• vegetable stew with stewed low-calorie fish;
• boiled beef with grilled vegetables.

Is it possible to eat at night?

To lose weight quickly, you need to know what you can eat when you're losing weight for dinner. The meal before bed should be low-calorie; the ideal option would be cottage cheese seasoned with dietary natural yogurt, a little milk and low-fat cheeses. It is worth diversifying your diet with a salad of fresh vegetables and fish; black bread is allowed, but in limited quantities.

Watch the video, which talks about the principles of proper nutrition and several main dietary products, which, if consumed regularly, can quickly lose weight and carry out an effective healing course for the whole body.

To quickly lose weight and cleanse your body of accumulated toxins, you need not only to add healthy and low-calorie foods to your diet, but also not to forget about regular physical activity. Proper nutrition combined with exercise gives amazing results in a very short time.