Is disease a problem? Of course, yes. Why are we sick? People rarely think about the nature of such a phenomenon, often "attributing" all their diseases to a genetic predisposition, a bad ecological situation, artificiality of products, and simply - an unfortunate fate. However, the reason for the appearance of ailments is sometimes much simpler - the lack of a food culture, namely: overeating, starvation, an unbalanced diet, the consumption of junk food, and so on. You will be surprised, but proper nutrition is a "medicine" included in the course of treatment for many diseases, as well as a kind of "vaccination" against all kinds of ailments. How to compose a healthy nutrition menu and comprehend food culture?

Step # 1 - learning to recognize hunger

Oddly enough, many people sometimes cannot explain why they want to eat. "How is this possible?" - you will be surprised, and completely in vain. Remember how often it happens that you overeat, succumbing to the general mood prevailing during the feast, or the annoyance that gnaws at you in the evenings because of unfulfilled desires, or the fear that you will not be able to cope with something at work? Even when you have food in your refrigerator for proper nutrition, you are still looking for something special - tasty, in order to calm your appetite.

You are crazy about fast food and sweets, and your menu sometimes consists of hamburgers, pizza, Coca-Cola, chocolates and cookies. Have you noticed such "sins"? This means that the correct diet is unfamiliar to you, most likely for the reason that you do not know how to recognize hunger. How to learn this?

• Feeling of hunger and appetite are different requests of the body.

Many people confuse these concepts and therefore overeat. Hunger is the “SOS” signal sent by the human brain when your body needs a “refueling” - replenishment of nutrients. Appetite is a kind of whim, your hidden desire to pamper yourself in some way. To understand the difference between these two sensations, it is better to consider an example.

So evening. You feel that you want to eat. We boiled buckwheat porridge, grilled fish and ate. This, incidentally, was an example of proper nutrition in the evening. We washed down dinner with herbal tea and went to read on the eve of sleep. So you were hungry because you were satisfied with healthy foods prepared in the right way. Second situation. You came home in the evening, you look into the refrigerator, you see buckwheat, steam cutlets, vegetables, fruits, but you don't want to eat all this.

Serve you pizza, Pepsi-Cola, a hefty slice of buttercream cake, and then another pack of chips while watching the show and a pack of ice cream in bed while surfing the web. This is a vivid example of satisfying your appetite according to the "tasty and a lot" principle. Conclusion: if the menu of proper nutrition does not satisfy you, it means that you are not hungry, but follow your whims.

• Hunger or Thirst?

Often (about half of the time) people confuse these two sensations. How to learn to distinguish between them? It's simple: every time you want to eat, drink a glass of water, if after 20 minutes you are still hungry, then you can sit down at the table. "Why drink so much?" - you ask. Do not worry, at least 8 glasses of water are required per day for the normal functioning of the body, but agree, you do not adhere to this norm ?!

It is worth paying attention! Did you know that a lack of water prevents the body from burning fat by slowing down metabolic processes? If you want to lose weight, you do not need a rigid diet, proper nutrition, the menu of which includes one and a half liters of pure water - this is the best recipe for body shaping.

• Hunger is like a lack of nutrients.

When you are hungry or your diet is not balanced correctly, the body begins to give signals "SOS", but in a very original way - in "your language". How does this happen? For example, you crave a chocolate bar badly.
What does this indicate? Your body lacks magnesium. "But why is he asking for chocolate?" - you are curious.

It's simple: the body is trying to get the desired element with the product to which it is accustomed. You do not indulge him much less often with dishes with beans, fruits or hazelnuts, which are also rich in magnesium? So why be surprised if the body finds vital elements in what is present in your diet ?! How to teach a "rascal" to get nutrients from the right food?

Focus on these signals - if you want:

1. muffins, which means there is not enough nitrogen, which you can find in meat, fish and nuts;
2. smoked meats, which indicates that you have a lack of cholesterol, so it's time to add avocados, olives and red fish to your menu;
3. fatty foods, due to lack of calcium, so you should pay attention to cheese, broccoli, legumes and sesame;
4. acidic, which indicates a deficiency of vitamin C, the lack of which you can make up for with lemon, rose hips, cranberries, strawberries and kiwi;
5. sweet because the body needs glucose, which you find in fruits / berries and honey, not candy, cakes and bars as you might think.

to the table of contents

Step number 2 - change the diet

Before you know the proper diet for a week, you need to accustom yourself to the optimal eating regimen. A healthy person needs to eat 4-5 times a day, making three-hour pauses between meals. The most correct nutrition: breakfast, lunch, dinner, plus 2 snacks.

It is forbidden to skip meals, but if this does happen, you should not make up for lost time during the next meal by eating a double portion. The only exception is dinner. If you have not had time to eat in the evening, having come home by midnight, then go not to the refrigerator, but to the side of the bed. It is better to have a good meal in the morning than to load the stomach before bed. Moreover, proper nutrition welcomes a hearty breakfast, because it is a kind of "alarm clock" for the body, starting the metabolism.

The optimal time for a morning meal is 30-90 minutes after waking up. Around noon (be guided by the situation) you should definitely have a snack, ideally fruit. Lunch should take place between 13.00 and 15.00. After a couple of hours, you can pamper yourself with a tea party. As for dinner, the controversy on this topic does not subside, since many nutritionists advise to stop eating in the evening from 19.00, but what about those who are on the way home from work at this time? It's okay if you eat later, the main thing is that the meal takes place at least 2 hours before going to bed.

This is important to know! What is the distribution of calories implies proper nutrition for each day? Breakfast should be 25% of the total food consumed per day, snacks - 10% each, lunch - 30%, dinner - 25%.

to the table of contents

Step # 3 - learning to eat again

Why do some people, having learned the menu of proper nutrition for a month, quickly “go out of the way”? Because learning the list of permitted foods is not enough, you still need to modify the process of eating. So, what are the basics you need to comprehend?

to the table of contents

Step number 4 - make up the menu

Monday:

• breakfast - oatmeal, tea;
• snack - fruit;
• lunch - cabbage soup with a slice of black bread, a portion of baked meat;
• afternoon tea - cottage cheese casserole, tea with rose hips;
• dinner - buckwheat and grilled fish, salad.

• breakfast - scrambled eggs, croutons, coffee;
• snack - berries;
• lunch - borsch, cutlets;
• afternoon tea - yogurt;
• dinner - vegetable casserole, turkey.

• breakfast - oatmeal, coffee (with cream);
• snack - cottage cheese casserole;
• lunch - pea soup with croutons, hard-boiled eggs;
• afternoon tea - a handful of nuts, kefir;
• dinner - pilaf, salad.

• breakfast - millet porridge, herbal tea;
• snack - fruit;
• lunch - soup with chicken and noodles, bread;
• afternoon tea - curd soufflé with berries;
• dinner - beans with meat.

• morning - scrambled eggs with a slice of ham, coffee;
• snack - fruit jelly;
• lunch - broth with pies;
• afternoon tea - yogurt;
• dinner - turkey with fresh vegetables.

Sunday:

• breakfast - oatmeal, tea;
• snack - a handful of nuts, berries;
• lunch - a soup of your choice, black bread, broccoli casserole;
• afternoon tea - curd pudding, coffee;
• dinner - rice with meatballs, salad.

Now you know what proper nutrition should be for the week. It is important to hold out for this period, then it will become easier for you, since the stomach will decrease in volume, and you will get used to the new diet. Using the example given for a week, you can already imagine what the proper nutrition will be for a month. The main thing is not to include harmful products in the menu and adhere to all the above recommendations.

to the table of contents

Step number 5 - join the secret knowledge

Modern nutritionists not only develop menus, but also share with their patients secrets on how to reduce appetite and not “go astray” - a healthy diet. So, what secret knowledge can be useful to you in an effort to maintain health, slimness and beauty?

Eating right isn't as difficult as you might imagine, is it ?! As a reward for your patience and conscientiousness, you will receive excellent health and a perfect body.

to the table of contents

Video consultation of a professional nutritionist: how to eat right

This issue should be solved in stages and slowly - in this case, you will have an excellent result, which you will get without unnecessary problems. First of all, you need to draw up an approximate menu, then you need to estimate the cost of all products, and then draw up the final set and start purchasing. By this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for a week. Many products have a tendency to deteriorate, such as:

• most dairy products.
• vegetables fruits.
• bakery products.

How to save time in the evening?

Immediately, we note that in our article we will not touch on breakfasts, because they are prepared quickly enough, and their volume is always less. As for lunches, we will not stop here either, because we often have the main meal during work. Our method will allow you to plan your evening time. For example, we have meat: tonight you can defrost and pickle it, and tomorrow you can cook it.

You will not have cases when you urgently need to run to the store for groceries, because dinner and the necessary components for it were prepared earlier. You will recuperate a lot more while sitting at home, and also save some of the money. Just prepare what you have in mind and do not sit with your head bowed in despair. Of course, you can change your menu slightly, but try not to deviate too much from the composition of the diet.

How to create a balanced menu correctly

In order for a balanced diet to take hold in the family, you need to be able to compose it, relying on basic principles. Always pay attention to the seasonality and remember which plants are on the shelves in a given period. Try to make new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorites can be written down in a separate notebook.

What you shouldn't forget when drawing up:

• take into account the preferences of the rest of the family, do not forget about the family budget.
• Look in all the cabinets and make a list of the products that are in stock.
• Do not forget about guests who may come unexpectedly and prepare a separate list of products and dishes for them.
• To slightly reduce waste, you can take advantage of promotional offers that are often found in supermarkets. Very often there is a chance to buy an expensive product at an affordable price. This will add to your list of dishes and make your diet more varied. Think over the seasonality of various products, the prices of which jump a lot.

How to make the right list?

We have prepared for you a list of foods that must be included in the diet of any healthy person:

• milk and other similar products.
• various types of meat, seafood.
• vegetables and fruits - without fail.
• eggs - both chicken and quail.
• various cereals.
• tea and coffee, various sweets.
• use spices in your diet - they will add special piquancy to your dishes.
• bread products.
• keep a canning on hand for a reserve, with which you can cook a lot of dishes.
• the rest of the products are individual for everyone.

Where and how is it more convenient to create a menu?

The easiest way to write your diet is on standard A4 sheets. Purchase a folder with files for them - everything will look pretty convenient and neat. One sheet will be enough to hold a weekly ration on it. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for a while, you can create a menu for a long period of time: six months or even a year.

If you are good at electronics, then you can compose the menu electronically. In unforeseen cases, it can be quickly edited. After drawing up, show the menu to your relatives, also do not forget to include selected dishes for each family member in the diet. If you do everything right, you will get a very balanced menu.

Now we turn directly to the creation and familiarization with new dishes. As we reported earlier, most people are at work at lunchtime, but we still compiled a complete menu list, which includes 5 meals a day. We stopped in more detail at dinner.

If you cook broth several times a week, you can quickly prepare a delicious soup for the whole family. All you need to do is prepare vegetables. There are many main courses that can also be made from meat or fish broth.

If you want not only to eat right, but also to lose a little weight, then the video below will help you with this:

Monday

• Breakfast. Buckwheat with milk. Soft-boiled chicken egg. Choice of coffee or tea.
• Dinner. Noodle soup with chicken broth.
• Afternoon snack. Carrot salad with celery. As a dressing, sunflower oil.
• Dinner. Stuffed peppers (baked). Vegetable Salad. Fruit tea.
• At night. Light yogurt.

Pepper baked with vegetables

Ingredients:

• sweet pepper 5 pcs.
• onion 1 head.
• celery 4 stalks.
• hard cheese 125 g.
• rice 100 g
• fresh champignons 0.2 kg.
• refined oil.
• seasonings and salt to your taste.

Preparation:

1. Put the rice on the stove, turn off the heat a little earlier than it is completely ready.

2. In the meantime, you need to fry the onions with mushrooms. Add chopped celery in the process.

3.Wash the pepper under running water and cut it lengthwise. We remove the seeds.

4. Mix rice with vegetables, add salt and seasonings. The rice should be discarded first.

5. Put the vegetable mixture in pepper and decorate with chopped cheese and herbs. Place in the oven and wait for the dish to cook.

Tomorrow: Boil more rice than the recipe says to save time.

Tuesday

• Breakfast. Kefir pancakes. Coffee or green tea.
• Dinner. We boiled rice yesterday, and there is also chicken broth. We take a few croutons, herbs and you can cook the soup.
• Afternoon snack. Butter bun and jelly.
• Dinner. Mashed potatoes with carrots. Baked fish. Vegetable salad.
• At night. Fruit juice.

Mashed potatoes with vegetables

Ingredients:

• carrots 1 pc.
• potatoes 0.6 kg.
• pumpkin 0.2 kg.
• butter 70 g.
• milk 0.2 l.
• green onion.
• seasonings and salt to your taste.

Preparation:

1. Remove the peel from the vegetables and cut into small pieces. You can use frozen pumpkin for this dish.

2. Put everything in a saucepan, fill it with water and salt the vegetable platter.

3. As soon as our vegetables are finished cooking, you need to melt the butter in warm milk.

4. Drain the broth and crush the vegetables. Pour the milk mixture to them and mix. Add salt to your taste and set it on the table. Garnish the puree with green onions.

Tomorrow: Boil the meat broth from the fat brisket.

Wednesday

• Breakfast. Scrambled eggs with tomatoes. Cheese toast. Coffee or tea.
• Dinner. Vegetable soup (broth is ready). Radish salad.
• Afternoon snack. Cottage cheese casserole.
• Dinner. Roast chicken with potatoes. Tomato salad.
• At night. A glass of fermented baked milk.

Roast with chicken

Ingredients:

• chicken carcass about 2 kg.
• medium-sized potatoes - for one, 3 pcs.
• onion 2 pcs.
• carrots 2 pcs.
• butter.
• garlic 2-3 cloves.
• seasonings, salt, freshly ground pepper to your taste.

Preparation:

1. Divide the meat into portions and place in a baking dish. We lubricate it with refined oil beforehand. Add chopped onion and garlic to the mass.

2. We clean all the vegetables, cut into small pieces and add to the meat.

3.Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little over an hour before the oven is turned off. If you add tomatoes to the roast, you get an excellent sauce.

Tomorrow: boil 2 potatoes, carrots and beets. everyone.

Thursday

• Breakfast. Oatmeal with grated chocolate. Liver paté sandwiches. Coffee or tea.
• Dinner. Potato soup with peas. Apple with honey. Compote.
• Afternoon snack. Fruit jelly.
• Dinner. Pickled fish (mackerel or herring). The vinaigrette.
• At night. Milk 1 glass.

Appetizing vinaigrette

Ingredients:

• vegetables (potatoes, carrots, beets), which we boiled in advance.
• green peas 1 b.
• sauerkraut 100 g.
• barrel cucumber 3 pcs.
• bow 1 head.
• mustard 2 tsp
• greens.
• olive oil 55 g.
• lime (juice).

Preparation:

1. Vegetables should be cut into small cubes. Their size should be approximately the same as a pea.

2. We also chop cabbage with cucumbers as small as possible. The salad will be more attractive if everything is finely and neatly chopped.

3. Mix the mustard with olive oil and juice in advance, add the resulting sauce to the vegetables.

4. Before you put the vinaigrette on the table, be sure to decorate with herbs. The salad goes well with black bread.

Tomorrow: It is necessary to boil the champignon and porcini mushroom broth.

Friday

• Breakfast. Toasts with boiled meat, tomatoes and cheese. Coffee or tea. Biscuits.
• Dinner. Mushroom soup with herbs and noodles.
• Afternoon snack. Puffs with an apple. Tea.
• Dinner. Casserole with potatoes. Cabbage salad. Juice.
• At night. Sour milk.

Cabbage salad with mustard

Ingredients:

• red cabbage 0.4 kg.
• shallots 3 pcs.
• greens.
• mayonnaise 100 g.
• mustard with grains 1 tbsp
• pepper and salt to your taste.

Preparation:

1. Chop the cabbage in a convenient way for you. This can be done with a grater or a combine. If nothing is at hand, then cut it into thin strips.

2. Make the sauce. Mix mayonnaise with mustard, add herbs. Then add salt and sprinkle with pepper.

3. Chop the onion and pour over with boiling water. Try to cut it as thin as possible.

4. Combine onions and cabbage, fill with sauce. We put on the table along with the casserole.

Saturday

• Breakfast. Cupcake is a small piece. Low fat milk - 1 glass.
• Lunch. A little nuts.
• Dinner. Pasta with seafood. Tomato. Water.

• Afternoon snack. Bran bun with jam. Low fat milk 1 glass.
• Dinner. Sweet pepper salad. Fried fish (grilled). Vegetable side dish.

Sunday

• Breakfast. Sweet pepper omelet. Low fat milk.

• Lunch. Curd 0.2 kg. Apple.
• Dinner. Sandwich with tomato and cucumber.
• Afternoon snack. Several fruits (tangerines or apples).
• Dinner. Boiled beef. Baked potatoes. Water.

Eating healthy food is one of the main foundations on which human health is built. Proper nutrition prevents the development of many diseases, strengthens the immune system, maintains the functionality of internal organs, prolongs youth, promotes weight loss and even restores health. Therefore, it is imperative to eat well. And what should be a healthy diet, we will talk in this article.

Most people know that good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight, and there are many more. Proper nutrition helps:

• Reduce the risk of certain diseases, including heart disease, diabetes, stroke, certain types of cancer, and osteoporosis.
• Reduce high blood pressure.
• Lower cholesterol levels.
• Improve your wellbeing.
• Improve the ability to fight off diseases and colds.
• Improve the ability to recover from illness or injury.
• Increase your energy level.

Healthy eating rules

There are myths and misconceptions when it comes to eating healthy. New and often conflicting dietary advice comes out every day. But the basics of good nutrition really don't change.

Eat a balanced diet

Maintain the right balance of carbohydrates, proteins and fats. The percentage depends on your goal: to keep your weight normal, lose weight, or build muscle. Consider the ratio of protein, fat and carbohydrates depending on your goal.

Maintain weight:

• carbohydrates - 70-150 grams, that is, on an inactive day - no more than 100, on an active day (sports, physical work) - up to 150 grams;

Lose weight:

• carbohydrates - 50-70 grams, on an active day (sports, physical work) - no more than 100;
• proteins - 1 gram per 1 kg of body weight, but not more than 90 grams;
• fat - equal to your desired weight (for example, if you want to weigh 50 kg, eat 50 grams of fat).

Build Muscle Mass:

• carbohydrates - 70-150 depending on activity;
• proteins - 100-120 grams;
• fats - 1-1.3 grams per 1 kg of body weight.

Sugar rate per day:

• Up to 30 years - up to 30 grams;
• After 30 years - 10-20 grams;
• For some diseases - 0-10 grams.

Cellulose - from 20 grams.

It is most convenient to keep track of BJU, sugar and fiber in the FatSecret application on your phone.

Reduce calories gradually, otherwise the body will get stressed. It should be eaten 3 times a day, without snacks.

It's important to know! For proper nutrition, the following distribution of calories is characteristic: breakfast - 45% of the total daily diet, lunch - 30%, and dinner - 25%.

Pay special attention to breakfast

You've heard this before, and it's true: breakfast is the most important meal of the day. Eating a healthy breakfast is absolutely essential to help boost metabolism, improve cognitive function, and help balance nutrition throughout the day. A good breakfast includes protein, healthy fat, and some complex carbohydrates.

Eat a large green salad with every meal. And with breakfast too.

Don't have snacks

Recent studies have shown that snacking can lead to insulin resistance, which can develop into type 2 diabetes.

Don't eat 2 hours before bed.

If you want to eat something before going to bed, then drink a glass of clean water. This technique will help get rid of the feeling of hunger.

Drink more water

Do not eat starchy foods and sweets

With a healthy diet, you must completely eliminate the use of cookies, rolls, sweets and other similar products in your menu. If you want something sweet, then eat some kind of fruit.

Do not starve

Fasting strategy is not only unhealthy, it almost always backfires. If you don't eat enough calories during the day, you will be more likely to over-eat in the evenings. And instead of sitting down to a healthy dinner, you are more likely to reward yourself with a “calorie bomb” - a big ice cream or a piece of hearty pie. Eat when your body needs fuel and stop when your tank is full.

Ask questions while eating in a restaurant

Menus can be very deceiving, and even healthy meals are loaded with butter or heavy sauce. Don't be afraid to ask for details about the preparation of your meals.

Make a plan before going to the store

Going to the store when you're hungry is a bad idea. However, the biggest mistake you can make is not knowing what to buy and instead looking through all the shelves for inspiration. This leads to the purchase of unnecessary and harmful products. Make a list based on the recipes you are going to cook during the week and focus your purchases in the area of ​​the store that contains vegetables and fruits, dairy products, meat and fish.

Limit sodium and sugar

Reducing the amount of salt in dishes, tea and coffee without sugar is the right step. Most processed foods contain sodium and sugar. Check the ingredients on breakfast mix packs, which typically contain up to 20 grams of sugar per serving.

To maintain health and youth, you should consume no more than 20 grams of sugar per day.

Give up alcohol

Nobody forces you to say no to alcoholic drinks forever. When the urge to drink a cocktail or wine arises, remember the fact that they contain a huge amount of sugar, which will negatively affect your health and shape.

Avoid foods with a composition

Buy only whole foods in the store, and leave those that have the composition on the shelves.

Switch to whole grains

When it comes to carbs, brown is better. Whole grains such as whole wheat, brown rice, and oatmeal contain more nutrients and fiber than their processed white cousins. Higher fiber intake has also been shown to reduce the risk of diabetes and heart disease. So instead of avoiding carbs in your attempt to lose weight, start by replacing whites with whole grains.

Enjoy your meal

Many people believe that healthy eating and enjoyment are mutually exclusive. Work on a lifestyle based on healthy choices. To achieve this goal, find nutritious foods that you enjoy.

Change your menu regularly

Do not dwell on one selection of dishes for a long time, try to find new recipes and mix healthy foods in a different way. If today you ate porridge on the water for breakfast, start tomorrow with salad and boiled chicken.

Among the useful products are:

• Light carbohydrates: buckwheat, brown rice, oatmeal, whole grain pasta, peas, beans, lentils, chickpeas.
• Proteins: poultry, seafood, eggs, fish, lean meat, dairy products.
• Fats: nuts, seeds, unrefined vegetable oil.
• Fiber: cabbage, beets, celery, horseradish, radish, eggplant, pumpkin, tomatoes, cucumbers, asparagus.

Unwanted foods

Undesirable products that should be discarded or minimized include flour and confectionery products, chocolate, sausages, smoked meats, fast food, snacks, packaged juices and other store products that have a composition. Limit salt and sugar.

Meals for 7 days for a woman

To maintain health, lose weight and achieve comfort, women should consider the following nutritional pattern.

Monday

• Breakfast: oatmeal, cooked in water, salad and an egg.
• Lunch: cabbage soup, chicken breast, vegetable salad.
• Dinner: tuna, buckwheat, cucumber salad.

Tuesday

• Breakfast: cottage cheese up to 5% fat, cabbage salad, 1 slice of whole grain bread.
• Lunch: mushroom soup, steamed cutlet with brown rice, vegetables.
• Dinner: boiled turkey, cabbage salad.

Wednesday

• Breakfast: buckwheat porridge, fish.
• Lunch: pea soup, boiled chicken fillet, vegetable stew.
• Dinner: tuna salad.

Thursday

• Breakfast: salad, tuna, rice or buckwheat bread (2-3 pieces).
• Lunch: borscht, a plate of beans, boiled beef, salad.
• Dinner: baked chicken breast, salad.

Friday

• Breakfast: brown rice, egg, salad.
• Lunch: chicken noodle soup, boiled egg, salad.
• Dinner: bean stew with salad.

Saturday

• Breakfast: scrambled eggs, vegetable salad.
• Lunch: buckwheat soup, beef stew, salad.
• Dinner: chicken fillet, vegetables.

Sunday

• Breakfast: oatmeal, scrambled eggs.
• Lunch: mushroom soup, oven-baked meat or fish, vegetables.
• Dinner: chicken breast, salad.

You don't need to eat carbohydrates for dinner! We consume only protein and fiber. Salad is best seasoned with olive oil (no more than 1 tablespoon). The fruit can be eaten for lunch (100-200 grams).

Proper nutrition recipes (video)

In this video, you will see recipes for healthy nutrition for another 3 days.

Eating right is not so difficult if you prepare the menu and the necessary ingredients in advance. A balanced regimen requires patience and conscientiousness. It will help you stay healthy and beautiful, tidy up your figure and enjoy your wellbeing. Do not forget to pay attention to your lifestyle - give up bad habits and increase physical activity. Proper nutrition combined with activity will bring not only benefits, but also pleasure!

Overweight is caused by metabolic disorders in the body, caused by poor nutrition and stressful situations. In addition, overuse of calories is a common cause.

Therapeutic fasting, "fashionable" diets, calculating the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition for losing weight, maintaining tone and shape.

Diet food for weight loss

In the last article, we looked at. Now it's time to create your own nutritional menu for the week. Let's see how to do this.

Start by choosing products for the right nutrition menu

The main principle of compiling a diet food menu for weight loss is the inclusion of the entire variety of products. The necessary macronutrients must be present: proteins, fats, carbohydrates. And in the right amount. To do this, you should know your individual ratio of BZHU. You can calculate as follows: proteins - 1.5 g per 1 kg of weight, fats - 1 g per 1 kg of weight, carbohydrates 3-4 g per 1 kg of weight.

For example, if you weigh 50 kg, you need to consume 75 g of protein, 50 g of fat, 150 g of carbohydrates daily.

The weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from flour of 1-3 grades, cereals, fruits, vegetables, nuts, etc.

Right Products (PP)

You can view the list of foods for proper nutrition.

Follow the rule of sequence of meals.

It is important to follow the consistency of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates;
• In the afternoon: proteins and carbohydrates;
• In the evening: proteins.

Add new products constantly.

So that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update the products. For example, do not sit on beef alone, but alternate it with chicken, turkey, rabbit, etc. You can find many products in the store that are suitable for a healthy diet.

The same goes for cooking. Remember that with the right diet, meals can be boiled, steamed, baked, and even fried in a dry skillet (no oil). Show your imagination and the new diet will seem even tastier to you.

We eat right

An example of the diet of the right menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Healthy monday

Breakfast: Oatmeal in water, banana, a teaspoon of honey, green tea without sugar.

See examples of healthy breakfasts.

Snack: Apple.

Lunch: Beetroot soup with beef and sour cream, a slice of rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Spiced chicken breast fried in a dry pan, lettuce, green peas. Recipe: cut the breast into 10 x 10 cm pieces. Season with salt and seasoning (it turns out very tasty with the Grill seasoning). Beat off a piece on both sides. Preheat a skillet without oil and place the beaten pieces to fry for 4-5 minutes on each side. The pan should be non-stick.

Correct Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Casserole with cauliflower and broccoli.

Dinner: Steamed pollock, boiled beets with garlic and sour cream.

Brisk wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnut (10 pcs.).

Read examples of snacks on the PP.

Lunch: Homemade steamed meatballs, vegetable stew, bread.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, fresh vegetable salad.

Seasoned thursday

Brisk friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, sugar-free fruit drink.

Snack: Omelet.

Dinner: Boiled chicken breast,.

PP food is delicious and healthy!

Watchful saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Salad with fresh cabbage and apples.

Lunch: Stewed cabbage with turkey, baked potatoes.

Snack: Aspic.

Dinner: Curd casserole with sour cream.

What should be included in the approximate weekly menu of proper nutrition

Proper nutrition is a balanced diet that presupposes the presence of fats, proteins, carbohydrates and trace elements in the diet. Balanced dietary plans aimed at normalizing weight vary by source and concept. The choice of proportions and food products is an individual matter. It is necessary to approach the preparation of the menu of correct and healthy nutrition responsibly and in advance.

If you nevertheless decide to normalize weight, preference should be given to low-calorie foods.

Our body requires a constant source of vital energy, the preference belongs to the group of slow carbohydrates. Since their use has no side effects. To be energetic will help us: oatmeal, buckwheat and rice porridge; whole grain bread, baked potatoes, dietetic bread.

The source of growth and development of the body is the protein component of our diet, which is part of the products of the main diet. The balanced composition of protein contains: lean meats, fish, chicken, eggs, milk and cheeses.

There is a misconception in the need to limit the use of fats, one should distinguish between healthy fats, which are simply necessary for the body, and what must be abandoned. Small amounts of vegetable or olive oil, raw seeds and nuts are beneficial as a source of fiber and dietary fiber.

Let's focus on nutrition as the key to tackling excess weight:

1. Don't turn your stomach into a trash can. The process of digestion of products in the body is accompanied by the release of: acid for meat products; alkalis - for vegetables and fruits. Separate meals are the first step to weight loss.
2. Lifestyle and dietary patterns determine our weight. You need to eat up to five times a day, with an interval of 3-4 hours. Breakfast for half an hour after sleep. Do not starve and do not exert stress on an empty stomach, because in stressful situations the body tries to “make reserves” in order to survive difficult times, hence the weight gain.
3. The process of eating is very important. Focus on eating. Eat in the kitchen, chew thoroughly and enjoy the food.
   When choosing products, buy only natural products, if the composition of the product is unknown, or if there are doubts - refuse the product.
4. Drink clean water between meals. Sometimes it seems to us that we are feeling hungry, in fact, we need water.
5. Give up, at least temporarily, from alcoholic beverages. With a relatively high calorie content, they also induce hunger, leading to overeating.
6. Measured physical activity contributes to the process of weight normalization. It is necessary to approach the issue comprehensively and creatively. Plan a weekly exercise plan. To keep the body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When drawing up a dietary ration, give preference to fresh vegetables and fruits as carriers of vitamins and minerals.

Perhaps, having received positive results, many will reflect and change their lifestyle, adopting the proposed methodology. Either way, you are the winner with more vitality! And finally, another video version of the menu for a week of proper nutrition for weight loss with recipes:

Basic principles of good nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutritional menu for yourself for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal: Nutrition should be varied, half of the total should be fruits and vegetables. Separate food. Reduce consumption of cereals, bread. Eat low-fat dairy products. Reduce your fat intake. Food should be predominantly boiled or steamed. Take vitamin tablets in winter and autumn. Sugar, salt, soda, confectionery should be present in minimum quantities. Drink about 2 liters of water (mineral and pure drinking). Drink no earlier than 20 minutes before and after eating. Minimize your alcohol intake.

Wed The basics need to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

1. A sample menu with proper nutrition. Read a lot. should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. An important role in the healthy nutrition menu is played by cereals, which are very effective in the fight against excess weight.
3. Dairy products play an important role in the diet for weight loss, but with age, their use should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acids, the lack of which can lead to problems with skin, hair, and even the appearance of cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the weight loss menu is a guarantee of the intake of the necessary vitamins into the body.
6. For weight loss with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fat at all, even if weight problems are more than obvious.
7. With proper nutrition, the consumption of sugar, as well as sweets made on its basis, should be reduced, or better, completely excluded from the diet. Eventually they can be replaced with nuts, honey and fruit desserts.
8. For weight loss, you should also reduce the intake of salt, which contributes to the retention of fluid in the body, and this leads to edema.
9. Consumption of alcoholic beverages is categorically undesirable. They are very high in calories and are harmful to the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must be accompanied by physical activity. This does not mean that you definitely need to go to the gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, weight loss and proper nutrition will be ineffective.

BREAKFAST:
Oatmeal with blueberries and almonds. From a point of view, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle with cinnamon and a little honey. These foods are rich in nutrients, protein, and fiber.
Breakfast cereals (muesli or crunchy cereals). Add berries, yoghurt or milk and your full breakfast is ready!
Scrambled eggs with herbs or omelet with vegetables. This breakfast is perfect for those who like a hearty meal in the morning. In addition to feeling full, eggs will provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flaxseed oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the chopped fruit should be sprinkled with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Cottage cheese and fruits. Add any fruit to the low-fat cottage cheese to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
Hearty avocado salad: Chop a couple of avocados, add boiled egg and shredded cheese, and skip seasoning. Result: a lot of vitamins, high in calories and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour the mixture with 200-250 g of kefir.

Healthy breakfast for a slim figure number 1

Why not start your day with oatmeal? This healthy porridge leads in the amount of useful vitamins and minerals. You can add fresh or frozen fruits and vegetables to your oatmeal to add flavor to your oatmeal.

Just 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be obsessive, and a slender figure will be closer. Oatmeal is quickly absorbed, does not settle with an unbearable weight on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of porridge burning, you can use the express cooking method. It is necessary to pour the oatmeal with water and leave in the microwave for 5-7 minutes.
During this time, you will have time to do light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure №2

Buckwheat is an alternative to oatmeal. Buckwheat is generally a favorite product of those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure №3

Smoothie is a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
All vegetables that are combined to taste are suitable in a vegetable smoothie. Fruity is as easy as shelling pears.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And for satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure №4

An omelet is a breakfast that is unique in its characteristics. It has a lot of advantages: it prepares quickly, is varied in performance, tasty and healthy. To dream up with the taste of an omelet and add vitamin value to it,
vegetables such as broccoli, tomatoes, green peppers or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5

A delicious, beautiful and healthy breakfast for a slim figure is made from low-fat cottage cheese with berries and honey. If you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

You can diversify the taste of a curd breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure number 6

Homemade muesli is a real energetic healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Making muesli yourself is easy.
It is necessary to lightly fry the flakes in a pan or warm them up in the oven. This will add a pleasant scent and crunch.

And then it is enough to pour the flakes with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7

Fruit salad is a great start to the day. Any combination is welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill, energize and revitalize. True, for the sake of its preparation, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful slim figure, we think it is worth going to such a feat as translating the alarm clock back a little.

Healthy breakfast for a slim figure number 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and delicacy. However, you only need to choose chocolate that contains at least 70% cocoa. Otherwise, instead of being beneficial for a slim figure, all-bitter chocolate will accumulate excess weight on the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is also small.
You should not limit yourself at all to miniature sizes in an effort to quickly achieve a slim figure, because literally in an hour and a half you will have a desire to have a snack. And your task is to hold out after a cheese breakfast until lunchtime.

Healthy breakfast for a slim figure number 10

A small handful of nuts is perfect for a healthy breakfast for those who don't have time to cook one of the 9 recipes listed above. It must be remembered that nuts are very high in calories, so they should not be overused. But in a small amount, about 10 almonds, your body will receive a boost of vigor for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. A healthy breakfast, starting with a glass of orange juice, will help your stomach prepare to digest food. This nectar contains high amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat granola, rich in carbohydrates, rye and whole grain breads containing mineral salts, B vitamins and coarse fiber. The calorie content of various cereals ranges from 285 kcal (rice) to 330 kcal (pearl barley).

Fruits. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural foods contain many vitamins, minerals and dietary fiber, thanks to which this breakfast helps the intestines to function properly. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows them to be included in any diet for weight loss.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli contained in it help to strengthen the immune system. For breakfast, it is also important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are in a beneficial effect on the cardiovascular system: the inclusion of this valuable component in the healthy breakfast menu will avoid adverse surges in blood pressure throughout the day. Caloric content - about 400 kcal.

Coffee Tea. Tanin and