Proper nutrition to eat. What can you eat when you lose weight? healthy food

Rules for evening meals, what you can eat for dinner, and why you should refuse, what food contributes to good sleep, tips on proper nutrition for children, pregnant women, athletes, recipes for healthy meals.

The content of the article:

Many are familiar with the basic rule of harmonious nutrition - no food after six. But girls, trying to comply with this unwritten law, suffer from insomnia and neurosis. Falling asleep with a feeling of hunger, nutritionists say, is just as unhealthy as stuffing your stomach with fatty foods before bedtime. Therefore, it is worth choosing the golden mean and developing for yourself an ideal nutrition scheme that will provide the body with the necessary elements throughout the day.

Proper nutrition for dinner

Most experts in the field of nutrition argue that eating in the evening is harmful not only for the female figure, but also for the functioning of all systems as a whole. There are processes in the human body that we are unable to adapt to our own comfortable rhythm.

In the human brain there is a department that controls all the processes of physiology in the body - the hypothalamus. The work of the pituitary gland, which produces hormones for normal functioning, is associated with this organ. They also regulate the development of the body, puberty and the aging process.

A person cannot change the biological clock of his body, we do not control breathing or heartbeat. Similarly, we do not control the work of the gastrointestinal tract. Therefore, you should think about how to properly arrange your diet, what to eat for breakfast, and what to eat in the evening.

At night, our cells and entire organ systems are restored, because neither stress nor food that constantly enters the stomach interferes with them. Filling his stomach with high-calorie food at night, a person destroys the harmonious mechanisms laid down by nature. In addition, those who like to have a snack at night produce melatonin to a lesser extent, which makes them nervous and does not allow them to fall asleep even when they are very tired.

Hunger forces the body to process its own fats. Experiments with professional athletes have proven that sleeping on an empty stomach promotes the processing of fat, as well as muscle growth. If you get used to constant nighttime snacking, you will not be able to effectively fight obesity. After 24 years, this process only gets worse, because a mature body needs less carbohydrates than a child and teenager.

What foods to eat in the evening for adults

In theory, everything sounds easy and simple, but in practice, giving up an evening meal is not so simple. The modern world dictates its rhythms, and often the only free time for cooking and eating is the evening. In order to minimize harm to the body, nutritionists have developed a system by which you can eat in the evening.

First of all, it is worth considering that late dinners are not the best option for those who follow special diets. For example, in diabetes or hepatitis, any product has an index, which means the rate of absorption of sugars.

Meals that are easy to digest and have a low index are ideal for a nighttime snack. We need to fill it with maximum benefit, so we pay attention to the presence of fiber and vitamins in the product. Sugar and fat, of course, should be a minimum amount.

Nutritionists answer the question of what foods to eat in the evening:

1. Various dairy products. These are milk, curd masses, kefir. Calcium relieves stress, and protein is a building material for cells and tissues.
2. Vegetables. They are an ideal product, because they can be eaten in any form. Particular attention should be paid to eggplants, carrots, and bell peppers prepared by the classic method of stewing. They contain a large amount of antioxidants that slow down the aging process. Potatoes should be included in the evening menu occasionally.
3. Cellulose. A versatile product that helps the digestive process. It is recommended to use it twice a day - in the morning and in the evening. One tablespoon of any type of fiber should be taken with a large glass of water.
4. Seafood. They need to be included in the menu not only for people over 24, but also for children. Sea fish, as well as various delicacies (squid, shrimp, oysters) contain a huge amount of fatty acids that cannot be found in other products. Fish protein is easily absorbed by the body, does not burden the stomach at night.
5. Chicken meat. It is approved by nutritionists because it is low in fat (unlike lamb or pork). A good option would be a dinner of boiled brisket with steamed vegetables.
6. Dried fruits. Also belong to the group of products that you can eat after six. They contain a lot of natural sugar, so they can be eaten in small quantities with boiled water.
7. Eggs. This is a staple for dieters. It is worth eating only protein, without yolk.

This list of products will also be useful for those who do not know what to eat in the evening so as not to get better. The choice of products is quite wide, you can make a varied menu for every day of the week.

What can children eat in the evening

Many mothers find it useful to give their children a late dinner in the form of cereals. However, they are digested very slowly by the children's digestive system, therefore they are suitable only for morning meals.

Children's dinner should include foods that the child did not eat during the day. If your child goes to kindergarten, it is recommended to fill his evening meals with "live" foods that have not been heat-treated. It can be a salad of fresh vegetables, curd masses, yogurts, fruit juices.

It is worth remembering that meat is not the best product for the night. It causes painful drowsiness, digestive problems, indigestion in a child.

The menu for the evening should include such dishes: mashed vegetables or fruits, cottage cheese casseroles, baked fruits, yogurt with a banana or apple. If the child suffers from insomnia, add hot milk with honey to his dinner. Milk calms the nervous system, and honey increases the body's defenses.

What to eat for dinner during pregnancy

The harmonious nutrition of a pregnant woman is a guarantee of her and her baby's health. In the first months of pregnancy, a woman needs to eat four times a day. Dinner is an integral part of a healthy diet, as it gives saturation to the body until the morning.

An ideal evening meal will be a variety of cereals (buckwheat, oatmeal) with the addition of milk. In the second half of pregnancy, a woman needs to eat more often, but less. Having switched to five meals a day, a pregnant woman should have dinner twice.

There are sample menus, but it is also necessary to remember about the peculiarities of the course of pregnancy in different women, about intolerance to certain foods.

Dinners in the second trimester can be as follows:

• Boiled egg, vegetable salad, non-acidic juice.
• Vinaigrette without pickles, weak tea.
• Steamed fish, a slice of bread, tea.

Women suffering from edema are advised by doctors not to drink a lot of fluids in the evening, and also to add salt to their dinner. It is necessary to include more vegetables, herbs, lemon juice in the diet. Thus, you can diversify even the most insipid dish. Animal fats are recommended to be replaced with vegetable oils, for example, sesame seeds.

What to eat for dinner for athletes

Many girls and boys lead an active lifestyle, performing a different amount of exercise every day. But not everyone knows how to properly compose their diet. When compiling a menu for dinner, athletes need to choose foods that have the so-called “negative calorie content”. This type of food provides less energy than is necessary for its absorption.

The following foods can be included in proper nutrition for dinner:

1. Beet. This is a unique vegetable, it contains betaine. This element burns fat, because beets are often included in cocktails, juices and soups for diet and sports nutrition. It also contains curcumin, which, in fact, kills the fat cell. It does not allow it to acquire vessels, therefore it does not receive nutrition and does not develop in the body. Beets can be eaten boiled with a light dressing, in salads, or as a side dish for boiled chicken or fish.
2. Celery. It can be eaten by anyone who thinks about what to eat in the evening so as not to get better. This is a vegetable, the root of which contains the minimum number of kilocalories (about ten). It can be safely consumed even after six in the evening. The vegetable contains a high percentage of fiber, which guarantees harmonious digestion, and also provides strength to the hair and cleanliness of the skin. Celery will help remove toxins from the body, but it also removes any fluid from the body, since this vegetable is a diuretic. Celery salad with sour cream dressing should be eaten three hours before going to bed so that the fluid has time to leave the body.
3. Banana. Oddly enough, this high-calorie fruit is recommended by nutritionists as a snack. It's all about tryptophan, which is found in large quantities in a banana. It produces the hormone of joy in the human body. It has a good effect on the nervous system of the athlete, providing peace at night. Green fruits have a negative effect on digestion, so try to choose ripe and sweet bananas.

Sports nutritionists advise eating various foods daily, alternating meat and vegetable dinners. An athlete's weekly dinner menu might look like this:

• Vegetable salad, chicken breast, kefir;
• Salad with feta cheese, two bananas, milk;
• Vinaigrette, boiled chicken, fruit juice;
• Beet salad with sour cream, fish cakes, juice;
• Fresh cabbage salad with celery, stewed zucchini, juice;
• Vegetable stew, stew, juice;
• Fish with vegetables in tomato sauce, juice.

What to eat in the evening so as not to get better

Women who want to lose weight quickly often turn to the common myth that it is better to give your dinner to the enemy. The body instantly reacts to critical changes in the principles of nutrition.

The body, accustomed to receiving constantly carbohydrates and fats, is stressed in the absence of their supply. Because the body, as if in hibernation, begins to make reserves of calories. They are deposited in the most "comfortable" corners of our body: on the buttocks, abdomen, arms. The daily diet should be divided into four to five meals. If you want to lose weight, try to eat your last meal no later than three hours before bedtime.

Try to eat vegetable and fruit salads more often, include fresh seasonal herbs in them. Salads can be dressed with low-fat yogurt, sour cream, or lemon juice. An ideal fruit for those who are losing weight is grapefruit. They can replace both breakfast and dinner. The juice of this fruit perfectly relaxes and relieves stress, providing a restful sleep.

A special evening diet based on grapefruit has also been developed. You can follow this diet for up to three weeks. Its principle is as follows: breakfast and dinner should be replaced with freshly squeezed grapefruit juice or the peeled fruit itself. Lunch should be hearty. For example, you can cook baked fish or boiled chicken.

Grapefruit juice flavonoids destroy fat cells. The fruit has a slight diuretic effect, therefore it will help to cope with the removal of toxins from the body, as well as morning puffiness. Grapefruit before bed will restore your strength after a long day.

Having decided on the diet for dinner, it is worth developing a meal plan:

1. Before the evening meal, you need to drink a glass of kefir, boiled water, sugar-free yogurt, natural herbal tea. It is recommended to do this no later than half an hour before meals. The stomach will be filled with liquid, and you will not want to overeat. Juices are highly discouraged before meals, as they only stimulate the appetite.
2. Prepare a variety of dishes in small quantities.
3. Try to eat slowly and chew your food thoroughly.
4. After the main meal, a modest dessert is allowed. Consider what glycemic index a particular sweet dish has. On an empty stomach, chocolate or sweet pastries are highly discouraged.
5. After you can drink a glass of water with lemon, it will quench your thirst.

What to eat in the evening for a light sleep

Very often, even after dinner, people do not feel satisfaction and satiety. Because many develop sleep problems, nervousness, morning fatigue. Dietology claims that a person does not know how to distinguish between feelings of hunger and thirst. Therefore, every time you feel hungry after dinner, try to drink a glass of water. Do not eat "from nothing to do", try to keep yourself busy in the evenings.

The psychological factor is important in the issue of proper nutrition. Try to develop a reflex in yourself: brush your teeth after an evening meal. This will be a sign to the body that food will no longer enter the stomach.

If you can’t quickly break the habit of eating a large dinner, try to include fruit smoothies in your diet. It won't take long to cook them. In summer, it is advisable to use fresh fruits (raspberries, strawberries, currants), in winter - frozen ones. Cocktails are prepared with a blender, they can be diluted with mineral water or apple juice.

Quick recipes that normalize digestion and help you relax include a low-calorie cocktail. For cooking, you need to take: 300 g of low-fat kefir, half a tablespoon of cinnamon, half a tablespoon of ginger, ground pepper.

To prepare, we need to pour kefir into a glass and add ground ginger and cinnamon, as well as pepper to it. Mix the ingredients well. You can add lemon or orange juice to taste. This cocktail can be consumed every evening.

What can you eat after six: recipes

An experiment was conducted in the UK, during which it turned out that dishes of the same size and calorie content can saturate a person in different ways. The first group, who ate solid food with water in the evening, already after two hours felt the urge of hunger. The second ate grated soups from the same ingredients as the first.

People receiving warm and liquid food were full for about four hours. This proves that it is soups that help to fully saturate the body. The French eat soup in the evening, this allows them to stay full until the morning. In addition, soups are low in calories. They can include a wide variety of vegetables and herbs. Try to eat more soups after six to cut down on your overall caloric intake and keep your sleep sound.

The perfect dinner can be made from simple and quick recipes that are convenient to cook even in the evening:

• Spanish cod. To prepare tasty and healthy fish, we need: 250 grams of fresh cod, one orange, 30 grams of rye bread, garlic, pepper, salt, 100-150 grams of green peas, 150 grams of cucumbers, 40 grams of sour cream (fat content up to 30%), dill and green onions. Pour olive oil into the prepared frying pan, fry the orange zest and garlic clove. We clean the fish, rub it with spices, salt and pepper, put all the ingredients in a baking dish. Chop up the bread and sprinkle over the fish. Pour the dish with squeezed orange juice. Bake in the oven for 25-30 minutes at a temperature of 200 degrees. Pour sour cream over vegetables and herbs and serve with fish.
• . The following ingredients are needed: chicken fillet, cauliflower 150 grams, broccoli 100 grams, soy sauce, orange, sour cream, egg, ginger, spices to taste. First, prepare the marinade for the fillet. To do this, mix two tablespoons of soy sauce with freshly squeezed juice of one orange, add spices and salt. We beat off the chicken fillet, cut it into small portions and place it in the marinade for 20 minutes. Then cook the cauliflower and broccoli for 5-7 minutes. Drain the water and place the cabbage in a baking dish, place the fillet on top. Add one chicken egg and low-fat sour cream to the finished marinade, beat the sauce and pour over the fillet. At a temperature of 180 degrees, we bake our dish for no more than twenty minutes.

The main rule of a late dinner is the presence of protein and vegetables, no fat.

What foods can not be eaten in the evening

A full stomach at night threatens not only obesity in the future, but also various sleep disorders. You should not "kill" hunger with such products:

1. Energy drinks and wines. You won't be able to fall asleep from energy drinks, and alcohol contains a large amount of calories.
2. Fried meat or potatoes.
3. Dishes with spicy spices. They not only excite appetite and thirst, but also "excite" the nervous system.
4. Salty foods. They retain water in the body, which threatens with edema.
5. Sweets. Excite the nervous system, preventing it from relaxing.

Tea lovers should give up strong black tea, because it contains a large amount of caffeine. It excites the nervous system, bringing the body into a stressful state. Stress is known to be the main factor in the development of obesity.

Various legumes are very useful, but in the evening or at night they will become the enemies of digestion. Beans or peas form gases in the stomach.

Many people like to snack on processed cheese, considering it an easy type of food. However, even the most expensive processed cheese contains a chemical thickener. It negatively affects the digestive system, increasing the time it takes for food to pass through the stomach. If you can’t refuse cheeses in any way, you should pay attention to hard varieties, Dutch or Russian, for example. Their fat content should not be more than 40%.

What to eat for dinner - look at the video:

By remembering which foods you can and cannot eat in the evening, you can create a menu for the whole week. A dietary dinner will have a beneficial effect on the health of the whole family, improve sleep and work capacity.

At the moment, a mega-popular trend is proper nutrition. PP contributes not only to rapid weight loss, but also to the improvement of well-being and appearance. You do not need to follow a debilitating diet at all. The main thing is a balanced diet and a clear regimen.

The essence of proper nutrition

Proper nutrition (PP) requires compliance with two mandatory conditions - the diet, as well as balance and naturalness. As for the first component, it will certainly appeal to those who love to eat and constantly chew something. There should be about 6 meals per day, which are held at intervals of 2.5 hours. This allows you to stabilize the level of sugar in the blood, due to which you will not feel excruciating hunger. In addition, this mode of eating contributes to a significant acceleration of metabolism. And, of course, the load on the gallbladder is significantly reduced.

The second mandatory rule is that carbohydrates should be consumed exclusively in the morning. But to end the day is to eat protein foods. This is especially true for those who want to lose weight as soon as possible. And, of course, you will have to forget about harmful products with flavors, flavor enhancers and dyes. You will be surprised that natural food needs much less to saturate, because your receptors will not be irritated by chemicals.

Basic principles

Nutritionists distinguish the following basic principles of PP nutrition:

• first of all, you need to audit your refrigerator and remove all prohibited foods (you should not eat them feverishly, because health and beauty are more expensive than chocolate bars and soda);
• start your morning with a glass of clean water (after about an hour you can have breakfast);
• between meals, take small breaks lasting no more than 3 hours;
• after eating, you need to move, and not lie down;
• the last meal should be no later than 3-4 hours before bedtime;
• at least a quarter of your diet should consist of plant foods (fruits and vegetables must be raw);
• fats should account for no more than 20% of the daily diet (emphasis should be placed on unsaturated fatty acids, which are found in vegetable oils, nuts and red fish);
• for breakfast and lunch should be consumed to saturate the body with enough energy;
• evening meal should include only proteins;
• forget about fried foods, because there are many ways to cook healthy and tasty food (stewing, boiling, steaming);
• make it a rule to drink two liters of pure water per day;
• only vegetables can be used as a side dish for fish and meat dishes;
• Despite the fact that potatoes and pasta are considered heavy foods, they can be added to soups.

What can and should be eaten

Hard diets are gradually being replaced by PP. Proper nutrition is gaining more and more popularity, because it does not set any strict restrictions on food. The list of useful products is quite wide. So, if we are talking about complex carbohydrates, then oatmeal and buckwheat porridge, boiled rice, as well as bulgur can serve as their source. Occasionally you can eat pasta (but it is better that they are bran or from wholemeal flour).

For the normal functioning of the body, it is simply necessary to consume fiber in sufficient quantities. It is found in abundance in all kinds of vegetables, herbs and fruits. The main thing is to use them fresh. And if you are subjecting products to heat treatment, then it should be minimal.

If you are trying to lose weight, then the basis of proper nutrition should be proteins. If we talk about plant foods, then in sufficient quantities they are found in legumes (chickpeas, peas, beans, lentils). It is recommended to eat poultry, eggs, fish, as well as dairy products. As for fats, vegetable oils and nuts will become their sources.

Prohibited Products

The key to an attractive appearance is proper nutrition. PP implies the restriction or complete exclusion from the diet of the following products:

• pastries and pasta (especially those made from premium flour);
• sweets such as cakes, sweets, cookies, and so on;
• juices from the store;
• sugar (a tablespoon is the maximum allowable rate per day);
• salt (if you cannot refuse it completely, then at least reduce its amount in dishes);
• fish and meat in the form of smoked meats, canned food and semi-finished products;
• coffee.

PP (proper nutrition): breakfast menu

Even after familiarizing yourself with the principles of proper nutrition, it is quite difficult to make a menu on your own, because not everyone is aware of the energy value of foods and the content of proteins, fats and carbohydrates in them. So, since in the morning the body must receive enough energy, the following dishes can serve as breakfast:

• dried bread sandwiches with lightly salted fish and lettuce;
• potatoes with tomatoes (or other vegetables) baked with cheese;
• oven omelet with herbs.

Menu for lunch

The lunch menu should also be dominated by carbohydrates, but the inclusion of proteins is already allowed. These parameters are ideally suited for the following dishes:

• vegetable puree soup for the first and boiled fish for the second (you can add a rice side dish);
• pilaf with chicken without spices, as well as fresh vegetables;
• boiled meat with a side dish of stewed vegetables.

Menu for dinner

If your goal is to lose weight, then for dinner (after 17:00) you should eat only proteins. The following options are possible:

• oven-baked vegetables (you can add a little unsalted cheese);
• cottage cheese with fresh fruit;
• steamed fish and vegetables.

Key points

An extremely important point is a properly designed nutrition program. PP cannot be the same for everyone. Features of the menu and mode of meals depend on the following factors:

• gender (the male body, in most cases, requires more resources than the female);
• scope of work (even if you want to lose weight, nutrition should compensate for energy costs);
• age characteristics (the younger the body, the more resources it needs for life);
• climatic conditions (the lower the air temperature, the more energy the body needs to maintain a normal state);
• genetic and national characteristics (may affect the metabolic rate).

PP-nutrition (recipes for weight loss)

Cooking delicious and healthy meals is not as difficult a task as it might seem at first glance. You will spend a lot less time at the stove if you switch to PP food. The recipes are below:

Name	Ingredients	Cooking
Quick porridge for breakfast	A glass of milk, 2 tablespoons of oatmeal, half a banana, frozen or fresh berries, a little honey	In the evening, pour oatmeal with milk and refrigerate. In the morning, heat the mass on the stove or in the microwave. Add honey, thawed berries, chopped banana and let it brew for about half an hour
green soup	Half a kilo of veal; one bunch of spinach and sorrel; 2 eggs; a little low-fat sour cream; bulb; vegetable oil (2 tablespoons); salt, dried laurel; lemon (quarter); 2/3 cup tomato juice	Put the veal broth to boil, and in the meantime, prepare the roast. Fry finely chopped onion in a pan, then stew it with tomato juice. Chop the greens and send to the boiling broth. After 5 minutes, put the frying, sour cream and chopped boiled eggs there. A few minutes before the end of cooking, salt the dish, add bay leaf and juice of a quarter of a lemon
Chicken fillet with yoghurt sauce	2 chicken fillets; one and a half cups of unflavored yogurt; 3 cloves of garlic; a little dill; salt; cucumber; bulb bulb	Cook the chicken fillet until boiling, after salting the water. Send the onion in the peel here (make a small incision in it). After 30 minutes, remove the pan from the heat and leave to cool. Mix pre-chilled yogurt with salt, as well as finely chopped dill, garlic and cucumber. Pour the resulting sauce on a plate. Place the fillet on top and pour over the yoghurt dressing again.
Oat pancakes	Equal amounts of oatmeal and bran; chicken eggs (according to the number of tablespoons of hercules)	Grind oatmeal, mix with bran and pour boiling water. When dry ingredients become porridge, add beaten eggs to the mass. You need to bake pancakes without adding oil (a non-stick pan is suitable for this)

How to switch to proper nutrition

If you want to be slim and beautiful, PP will help you with this. Proper nutrition for weight loss, the menu of which may seem unusual, requires a gradual transition. The following recommendations will help you with this:

• if you like mayonnaise, replace it with sour cream with salt and garlic;
• accustom yourself to eat (first in the form of a salad, and then in its pure form);
• even if you don’t feel like it, you need to eat at least two fruits daily;
• use smaller plates than usual;
• to have a snack while working or watching TV, always keep on hand;
• gradually give up sausages, confectionery and other junk food (for starters, indulge yourself once a week, then once a month, and so on).

conclusions

If you want to be beautiful, then proper nutrition will be the ideal option for you. The PP does not set any strict restrictions, and most importantly, you will not have to starve. However, you should not rush into the pool with your head from the very first day. Depending on your state of health and willpower, the transition to PP can take you from a month to six months. In addition, even the most harmful foods should not be excluded from the diet too abruptly so as not to stress the body. If you really want to fry a full frying pan of potatoes or eat a large piece of cake, occasionally you can afford it. The main thing is to enjoy the food!

Some people are simply sure: when choosing a list of products for proper nutrition and weight loss, they will find only tasteless, lean grains or greens, meals will turn into a necessity instead of pleasure, and the rule: “eat only for survival” will become a real creed. But are the necessary products really tasteless and everything useful as a medicine should be bitter or sour? Is it possible to find that balance in order to maintain pleasure and establish the right diet for weight loss, that's what a person should be more concerned about.

Food as pleasure

Do not combine different proteins. For example, healthy food fish and milk are not combined together, or fish and eggs (if this is not a dish).

Concentrated carbohydrates are not particularly combined. When thinking about what to eat, do not mix cheese with potatoes or nuts with cereals.

Fats are perfectly combined with ordinary cabbage. It prevents the slowdown in the production of gastric juice, which is caused by fats.

Incompatible bouquet: food where there are a lot of carbohydrates (potatoes or beans, bread) with sour vegetables or other products.

Food rich in fat should not be combined with protein. Do not take sour cream and eggs, vegetable oil and cheese, meat and butter.

Starch is only good in moderation. Do not eat porridge or potatoes with bread. It is better to eat bread separately, without jamming it with the main dish. Some still spread with mayonnaise.

Take more green vegetables, let them become the main part of any of your dishes.

When making salads, do not add a lot of oil or acid there, this will slow down the digestibility of proteins.
Tips to help you learn the basics of separate nutrition.

Grocery list

Dairy:

Low-fat milk (there is a percentage of fat on each package, take the lowest);
unsweetened yogurt;
Low-fat sour cream (% is indicated on the package, see it as a substitute for cream);
hard cheese;
Soft cheese, only low-fat;
Cottage cheese (only types with 5% and below);
Kefir (only up to 2.5%).

From breakfast cereals:

They are more convenient and faster to eat in the morning, when you are too lazy to cook porridge. What products are suitable for replacement:

Bran (there is fiber);
Muesli (see savory).

Groceries

Brown rice (unpolished);
Buckwheat (regular);
Oatmeal (regular);
Quinoa (to taste)
Couscous (to taste);
What kind of pasta you can eat, of course, they are floury and should be limited in a good way, not some types are still considered dietary. Take only from durum wheat varieties (this is written on their packages);
Dried fruits (great snack);
Walnuts;
dried almonds;
Cashew nuts;
Whole grain breads.

From beans:

Red beans (extremely healthy and tasty);
Turkish peas (chickpeas);
White or green beans (they are in jars);
Peanut butter (be careful with it);
Peas.

From animal products:

White fish (this is telapia or sea bass, you can pollock or hake);
Red fish (this is salmon or trout);
Chicken fillet (only without skin, considered lean);
Turkey fillet;
Chicken or quail eggs.

From vegetables:

Tomatoes;
Bulgarian pepper;
cucumbers;
Onion;
Garlic;
Any greens;
Cabbage;
Carrot;
Fresh ginger.

From fruits:

Kiwi;
Apples;
Pears;
oranges;
Bananas;
Dark grapes (black);
Lemon;
Avocado;
A pineapple.

From frozen foods:

Vegetable mix (special, for frying);
Frozen fruits or berries (by the way, you can freeze them yourself);
Polka dots;
Broccoli;
Cauliflower or Brussels sprouts;
String beans;
Champignons.

Many nutritionists call the principles of proper nutrition the free diet. This is one of the most popular destinations for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss.. This mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.

How to eat right to lose weight

Losing excess weight, adhering to a balanced diet, is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and avoid snacking on the go.

Subject to all recommendations and calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

• The energy value of meals per day should correspond to the costs of the body. For people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
• The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
• Learn to follow a diet. You should eat in small portions, but often, at regular intervals

Rules

Proper nutrition for weight loss is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, to learn them, you only need the desire to succeed:

• Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
• Follow the regime strictly. Do not allow yourself to snack on the go, even if you feel a slight feeling of hunger. Over time, the body will get used to getting the right food at the right time.
• Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
• When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
• Bake, not fry - this is the main rule of PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
• Dress salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
• You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
• Chew your food thoroughly, don't get distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

Proper diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals of time:

• Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, drink freshly squeezed juice. If you play sports, go for a workout before eating.
• Have lunch no later than 12 noon. A good time to refresh yourself with first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
• Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to play sports in the afternoon, then the consumption of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
• Before dinner, you can have a snack between 16 and 17 hours. If you had a hearty lunch, then you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• The ideal time to finish your meal is 18.00-20.00. Protein food is ideal for dinner - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or scrambled eggs on proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you switch to a balanced diet without stress for the body:

• During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
• Make a grocery list before you go to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
• Forget about canned food, smoked meats, fast food. This is the most harmful food, it has a lot of preservatives, additives, flavor enhancers.
• Avoid refined sugar and sweets. Replace sweets with healthy honey, fresh sweet fruits.
• Put useful products in a prominent place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is sure to grab your attention.
• At first, do not give up completely "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you're about to break down, have a piece of dark chocolate or another favorite treat.

diet

The result of losing weight directly depends on what kind of food you prefer to eat. The transition to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious, but low-calorie foods, lots of vegetables, fruits, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:

junk food	Healthy foods
white bread, yeast-leavened pastry, puff pastry	bread made from whole grain flour, rye or with the addition of bran
soups on a strong rich broth, milk, with legumes	vegetarian soups, soup-puree from vegetables, liquid dishes in lean broth
fatty meat, fish, smoked meats	crumbly cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur
canned food, homemade pickles, long-term fish or meat	stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausages, frankfurters, semi-finished products	lean meats - skinless poultry fillet, rabbit, beef, veal
fatty cottage cheese, cream, salted cheese	lean fish - bream, pike perch, cod, pollock, carp, flounder
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine)	steam omelet, hard-boiled eggs (no more than 2 pieces per day)
cooking oils, hot sauces, mayonnaise	low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt
some types of fruits and berries - raisins, bananas, grapes, dates, figs	fresh berries and fruits
fast food, crackers, chips, other "dry" food	green tea, red tea, natural coffee, rosehip broth

Power scheme

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.

There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. For chicken or veal, it is better to serve baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.

In addition, experts noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods without breaking the diet:

What do you want to eat	What is missing	What to replace
fatty food		Sour-milk products (natural yogurt, kefir), nuts, sesame seeds
Muffins, pastries, white bread	Amino acids, nitrogen	Nuts, seeds, eggs
Chips, crackers, fried	carbon	Beans, lentils, potatoes
salty		Seafood, seaweed, fish
Sweet		Champignons, turkey, cucumbers, tomatoes, white cabbage
Chocolate		Almonds, cashews, buckwheat, chickpeas

How to drink water correctly

Nutritionists always advise drinking at least two liters of fluid per day.. It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

1. Be sure to drink two glasses of water before breakfast. The liquid will fill a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
2. Drink two glasses of water closer to 12-14 hours, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
3. Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do not drink tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on the human metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the speed of metabolic processes:

• Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
• Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
• Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
• Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
• Liquid chestnut. The healing drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:

• breakfast - 500-600 kcal;
• snack - 150-200 kcal;
• lunch - 300-400 kcal;
• afternoon snack - 150-200 kcal;
• dinner - 300-400 kcal;
• drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount eaten per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products or you can find a table with calories on the Internet. In order to get enough, but not overeat, it is recommended to adhere to the following indicators:

• People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
• Activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

	Breakfast (30-40% of energy value)	Lunch (40-50%)	Afternoon snack (10%)	Dinner (up to 20%)
Monday	Muesli with fresh fruit (100 g), green tea with honey, cheese bread.	Boiled chicken (70 g), sauerkraut or stew (100-150 g), rosehip broth.		Vegetable casserole with cheese (100 g), chamomile tea.
	2 egg steam omelet (200g), apple, unsweetened black tea.	Mushroom puree soup (200-250 ml), meatballs with rice and vegetable garnish (100 g).		Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit.
	Buckwheat porridge on water (150 g), fruit salad (100 g), rosehip broth.	Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g).	Yogurt.	Steamed fish and broccoli (200 g), tea.
	Cream cheese toast, vegetable salad with avocado (150 g), fruit juice.	Whole grain pasta (150 g), vegetable salad (150 g).	Dried fruit compote, biscuit biscuits.	Boiled turkey (150 g), grilled vegetables (100 g).
	Baked potatoes stuffed with spinach and cottage cheese 2-3 pieces, tea.	Shchi - 1 soup plate, salad with tomatoes and herbs - 100 g.	Cottage cheese 0% fat.	Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g).
	Oatmeal with honey (200 g), fruit juice.	Vegetarian cream soup - 1 soup bowl, baked chicken with rice for garnish (100 g).		Braised cabbage with carrots (150-200 g), turkey (70-100 g).
Sunday	Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink.	Steam veal (100-150 g), baked vegetables (200 g), tea.		Salmon baked with lemon (200 g), tea.

Menu for the month

Based on a weekly diet, you can create a menu for a whole month. The main condition is to make it as diverse as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:

First week	Oatmeal with fruits (200 g), tea; 2 whole grain toast with cheese, boiled egg, juice; cottage cheese with honey and fruits (150 g), almonds, rosehip broth.	Salad with cherry tomatoes, chicken and bulgur (150 g), 1 hot sandwich; vegetable soup (200 g), rice with steamed fish (150 g); stewed vegetables with veal 300 g).	Rice with seafood (100 g), vegetable salad (100 g); cottage cheese casserole (150 g), fruit salad (100 g); steamed omelet with green beans or asparagus (150 g), unsweetened fruit (100 g).
Second week	Protein steam omelet (200 g), cheese (50 g), coffee; baked apple with honey and almonds, 2 toasts, green tea; buckwheat porridge with onions (200 g), natural yogurt (80 g), ginger tea.	Soup with chicken and vegetables (200 g), lettuce with tomatoes, seasoned with olive oil (100 g); pumpkin soup (200 ml), baked vegetables (100 g), a piece of fish (80-100 g); couscous with vegetables (200 g), apple.	Baked fish with green cabbage salad with cucumbers (total weight of dishes - 250-300 g); steamed broccoli (150 g), a piece of chicken fillet (150 g); stewed rabbit with sour cream and onions (200 g), cottage cheese (100 g).
Third week	Cheesecakes with honey - 3-4 pieces, fruit salad (200 g), tea; cottage cheese casserole (200 g), salad (100 g), apple, juice; muesli with warm milk and dried fruits (200 g), hard cheese (50 g).	Warm salad with turkey (200 g), kefir; soup with croutons and eggs (200 ml), vegetable salad (100 g); fish steam cutlets with rice (300 g - the total weight of the dish).	One pita with chicken and avocado, natural yogurt (150 g); baked pumpkin with cottage cheese (200 g); steak with vegetable garnish (200 g).
Fourth week	Lavash sandwich, any fruit (100 g), coffee; boiled eggs - 2 pcs., an apple, a piece of cheese (50-70 g), a rosehip broth; yogurt with fresh fruit - 100 g, green tea, 2 toasts.	Stewed veal with vegetables (200 g); buckwheat with onions (200 g), vegetable salad (100 g); a bowl of mushroom cream soup, a 100-gram piece of boiled chicken, a tomato salad with mozzarella (100 g).	Flounder baked in foil with lime and rosemary (200 g), vegetable salad (100 g); baked vegetables (100 g), steam veal (200 g); pepper stuffed with ground turkey with tomato sauce (2-3 pcs.).

The best diets for effective weight loss

Losing weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that those extra pounds will not come back to you. For these reasons, many people who lose weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

Belongs to the number of mono-diets, because it is necessary to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This nutritional plan is unique in that it includes protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women manage to lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:

• It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
• With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
• A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
• It is not recommended to lose weight on proteins for the elderly, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:

• Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
• Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
• Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
• Stage 4 - stabilization. You have to stick with it for the rest of your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.

Losing weight on the Dukan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting a diet, it is worth considering its contraindications. The diet is strongly discouraged.

• pregnant women;
• women who are breastfeeding;
• patients with diseases of the heart, liver, kidneys, blood vessels;
• people with impaired metabolism;
• patients with gastrointestinal diseases or gout;
• those people whose activities are associated with severe mental or physical stress.

Video

School of Yuri Okunev

Hello dear readers! Nutritional issues are a rather acute problem in our society. Often, until the body gives a red signal, we do not want to change anything. The usual is a large consumption of flour and sweets.

High-calorie bars can be found at every turn and sometimes less often than fresh fruit. The revenue of the well-known company Kraft is $ 30 billion a year, McDonalds has 2 times less. One gets the feeling that the food industry is more concerned than people's health. Hence problems such as overweight and diabetes. At the same time, more and more people are wondering how to eat right and what can you eat with proper nutrition?

This is what we will talk about today.

What will give you a thoughtful diet

1. I am sure that you have often wondered what foods are good for health. The most important gift that healthy food gives the body is large amount of energy. This is what determines how much you can do to achieve your goals.
2. Positive mood. Try eating cereal instead of coffee and a bun for breakfast. Even ordinary oatmeal, flavored with honey and sprinkled with nuts, will increase the level of serotonin, the hormone responsible for good mood. Moreover, its level will be stable throughout the day. Very soon, others will begin to consider you an incorrigible optimist. Who would refuse such a title?
3. Firmness and healthy appearance. Have you noticed that people who do not monitor their diet have a dull complexion and a lifeless appearance? It seems like a little more, and the poor fellow will completely fall apart. Even the eyes of such people are somehow drooping. An unpleasant sight. Nutritionists recommend eating clean products, preferably from your own garden or markets. The purpose of food is to increase energy. So let it perform the main function - it increases vitality and provides a toned figure. It is important to understand here that one cannot do without sports either. The list of products that I will provide you with below is great not only for maintaining a high level of vigor, but also for losing weight.
4. Healthy Diet = strong immunity. If you eat fried potatoes for lunch once, nothing bad will happen, your digestive system will cope with the increased load. But with repeated use of fatty and fried potatoes, minor ailments will begin, sometimes extremely unpleasant. Either the head became heavy, or it stabbed somewhere. Where is there before performance and achievement of goals!

The best for those who embarked on the path of health

Now let's look at what proper nutrition is, what you can and cannot eat. I would not advise you to drastically and radically change your gastronomic habits. Consistently eliminate harmful foods from the diet, replacing them with healthy ones. Try to keep the compatibility rules in mind.

I will briefly list the main groups of products that a person who cares about his health can safely eat:

• Beverages. Drink No. 1 in the diet of a healthy person is pure water. For a day, you need to drink 30-40 grams per kilogram of body weight. This is probably enough to completely get rid of the signs of thirst and dehydration. If you want variety, pay attention to tea. Herbal teas are best, but they must be chosen wisely. You can also drink green tea. Only without fanaticism, after all, it is a stimulant that whips up your nervous system.

In the early morning and after six in the evening, you can drink a cup of warm sweetened milk with spices. It is believed that milk forms the thin tissues of the brain. No wonder the cow is considered a sacred animal in India.

• Kashi. The choice is huge. This is buckwheat, which provides the body with iron, and oatmeal, which envelops the stomach and heals it. As well as millet, barley, wheat, corn and others. Rice is especially helpful. The Japanese know a lot about not only electronics, but also longevity. No wonder their cuisine is considered the most useful after the Mediterranean. The most amazing property of rice is the absorption of all harmful substances and the rapid removal of these toxins from the body. In addition, rice porridge can be made both sweet and spicy.

• For a snack. Nuts are great for satisfying hunger. They improve brain activity and turn on the “thinker”. What you need for businessmen and people who want to achieve fantastic success. They can be eaten just like that, add to cereals and sprinkle them with fruits and berries. Moreover, the dish is easy to diversify, because there are many types of nuts. I love hazelnuts and almonds. They are indispensable as a second breakfast.

• Fruits and berries. This is the best substitute for sweet and starchy foods. If you can’t do without cake desserts, try experimenting with fruits. Vedic cooking is replete with delicious recipes for sweets without eggs and baking.

• Vegetables and greens. An incredible number of vegetarian dishes can be prepared from vegetables. For example, sabji (stewed vegetables), pakora (battered pieces of vegetables) and many others. Plant foods are wonderfully combined with each other and allow you to create real masterpieces. And if you add spices, then the dish will sound different every time.

And what can not be eaten with proper nutrition? There are many answers to this question, and experts continue to have heated discussions. Ayurveda doctors recommend giving preference only to fresh dishes that are served on the table immediately after preparation.

Also, everything needs a measure. It is necessary to exclude heavy food, margarine, which settles in vessels in the form of cholesterol, drinks with caffeine, premium flour bread and pasta from it.

Eliminate yeast baked goods and deli treats with white sugar, lots of artificial colors and flavors. It is also worth gradually removing meat, fish products and eggs from the menu and replacing them with live food.

If you decide to thoroughly study the issue of healthy nutrition, pay attention to well Nicholas Vysochansky. This is a yoga master with many years of experience. A man who has gone through a thorny path of reviving his own health and who has become a mentor to many people around the world.

Well, I say goodbye to you. See you soon in new blog posts. Subscribe to updates, share information with friends.